What do you think of my routine

[JohnyJuice]

The first 2 sets are not usually to faliure. the last 2 are.

MONDAY_BACK

5 sets pull ups till failure
best over rows: 4 sets- 12,10,8,6
close grip machine rows: 4 sets-12,10,8,6
close grip pulldowns (triangle grip):4 sets-12,10,8,6
extension (like reversed sit ups) :3 sets till failure

TUES-CHEST

Flat bench: 4 sets-12,10,8,6
Incline: 4 sets-12,10,8,6
incline dubbells: 4 sets- 12,10,8,6
flyes: 3 sets- 12,10,8,6 (last set is dropped and 6 more are done)
2 sets push ups till failure, jumping between incline pushups and flat, using stair stepper boxes

Wed- off

THURSDAY-Legs

Squats: 4 sets-10,8,6,6
leg presses: 4 sets 10,8,8,6
seated calves: 4 sets- failure around 15 reps
Standing calves: 4 sets- 15 reps, then hold until i cant anymore

FRIDAY-SHOULDERS

Standing behind the head bar presses: 4 sets-12,10,8,6
Lateral raises. 4 drop sets. Go from 30lbs to 20 to 15. 10 reps on each
upright rows: 4 sets-10 reps
rear delts: 3 sets-10 reps
front delt raises: 3 sets- 10 reps
shrugs: 4 sets-10,8,8,6

SAT-ARMS
(Last set of everything is a drop set. 6 reps, then lower weight for 6 more)
Weighted dips: 4 sets- 12,10,8,6
reverse grip bench- 4 sets-12,10,8,6
press downs: 4 sets-12,10,8,6
dumbell curls: 4 sets-12,10,8,6
Preacher curls:12,10,8,6
Reverse grip curls: 12,10,8,6

SUNDAY-OFF

 

[JohnyJuice]

bump

 

[JohnyJuice]

Up for NeedSize

 

[JohnyJuice]

Should i combine chest and tri's and back and bi's?

 

[JohnyJuice]

Seeing as no one is responding to this thread, i am using it as a sounding board for myself at this point.

think i am gonna go with this...

Mon- chest\tri's
tues- legs
wed- off
thurs-shoulders\abs
fri-back\bi's

 

[needsize]

The first thing that jumps out at me is that you have a lot of sets in there, ie, 15 sets for chest. I know everyone is different but that is too much for me, I tend to stick around 10 or so for something like chest.
In your pm, you said you tried the 5x5 and you didnt like the low rep, did you also do the higher rep sets, the 8-10 rep ones? The strength of the routine is the combination of both rep schemes in the same workout.
I do like the idea of a 4 day split better, but training arms after back or chest never did anything for me. That's why I combine back/shoulders into one workout, and hit arms hard and heavy on their own day

 

[JohnyJuice]

How do you go about combining back and shoulders? Wouldnt that be one hell of a long workout? If i combined what i had above, it would probably be a 2 hour workout.

 

[needsize]

I hit it up in about an hour and a half
military press 3x5, 1x8
deads 3x5, 1x 8
side laterals 3-5x8-10 reps
pulldowns 3-5x8-10 reps
shrugs 3-5x8-10 reps
t bar rows 3-4x8-10 reps
bent over laterals 2x8-10 reps

It actually goes pretty quick as I superset, ie, between deads and laterals, etc

 

[teen1216]

Well, just glancing over it, I notice you have a ton of sets, even if they aren't to failure. I normally don't go over 10 sets per bodypart, sometimes 6 (done when combining back and shoulders in my workout).

 

[JohnyJuice]

I hit it up in about an hour and a half
military press 3x5, 1x8
deads 3x5, 1x 8
side laterals 3-5x8-10 reps
pulldowns 3-5x8-10 reps
shrugs 3-5x8-10 reps
t bar rows 3-4x8-10 reps
bent over laterals 2x8-10 reps

It actually goes pretty quick as I superset, ie, between deads and laterals, etc

Are all those sets to failure?

 

[needsize]

They are not al to failure, but youhave to remember, you are covering traps, lats, erectors, and delts in that workout, so it's not like all those sets are for one muscle. I've been following that approach for a while now and my back and shoulders have really exploded, now I wouldnt do it any other way

 

[RusPA81]

I hit it up in about an hour and a half
military press 3x5, 1x8
deads 3x5, 1x 8
side laterals 3-5x8-10 reps
pulldowns 3-5x8-10 reps
shrugs 3-5x8-10 reps
t bar rows 3-4x8-10 reps
bent over laterals 2x8-10 reps

It actually goes pretty quick as I superset, ie, between deads and laterals, etc

needsize, on deads and military do you do the 3x5 and then drop down for the 1x8 or do you do 1x8 first and then the 3x5.

 

[needsize]

I do the 3x5 first, then the 1x8. Its sort of a variation on the 5x5 that I've been trying lately, with more emphasis on slow twitch fibres. It seems to be working as I'm the biggest I've ever been and growing fast

 

[JohnyJuice]

Needsize.... Hate to inconveinance you, but would you mind posting your routine for me? I liked what i saw so far on the back\shoulder split.

 

[b fold the truth]

you definately have a good idea going on here. What kind of results have you noticed from it so far? What have you found that was lagging?

look at your results in detail and start to trouble shoot. never do a single exercise without knowing why you are doing it rather than another one.

B True

 

[needsize]

you definately have a good idea going on here. What kind of results have you noticed from it so far? What have you found that was lagging?B True

I'm not sure, was that directed at me? If so, this new approach has allowed me to hit new pr's on all my best workings sets, but the focus on the slower twitch is really causing lots of hypertropy and my size gains are great as well

 

[b fold the truth]

It was directed at Johnny...for some things for him to think about. I think about these things after each contest as well as every week to see where I can improve...

B True

 

[needsize]

JohnnyJuice, heres an overview of my new routine;

day 1
flat bench 3x5, 1x8
incline dumbell press 3x6-8
incline flyes 3x8-10

calves - routine is a work in progress, I'll post it when i decide

day 2 back/shoulders, see above post

day 3&4 rest

day 5
close grip bench 3x5
standing barbell curls 3x5-6
weighted dips 3x6-8
incline dumbell curls 3x6-8
skull crushers 3x8-10
preachers 2-3x8-10
(this workout is done in supersets, ie, back and forth between bis and tris with 1 - 1 1/2 minutes rest between sets

day 6
squats 3x5, 1x8
leg press 3x8-10 with a drop set on last one
stiff legged deads 3x8
lying hamstring curls 2x10
abs 3x10 reps on static holds on decline bench with a 45lb plate
calves - again a work in progress

day 7 rest

I am liking my results on this routine, in my avatar pic I weigh 217lbs, I figure I'll hit 240lbs in the next few weeks,so something is working

 

[RusPA81]

needsize, since your not using a 5x5, how do you determine when to add weight. Do you do it when you finish the 3x5, or do you have a certain weight that you want to finish with the 1x8 set to before moving up?

 

[needsize]

needsize, since your not using a 5x5, how do you determine when to add weight. Do you do it when you finish the 3x5, or do you have a certain weight that you want to finish with the 1x8 set to before moving up?

Pretty much the same as with the 5x5, if I hit all 3x5, then the weight goes up, same as with the 1x8. Since you are only doing 3 sets, its a litttle easier to keep going up in weight. The 3x5 and 1x8 are also independant of each other, if I get one but not the other, only the one I did get will go up in weight for the next workout. For me, its usually the 3x5 that keeps climbing, and I have much more trouble adding weight to the set of 8, but at this point I really am just looking at size gains, any strength that comes along is just a bonus.
Disclaimer.....I still believe in the 5x5, but my body has seen that routine so many times that it needs something different