Unfortunately, I am not doing well at all. It seems no matter how hard I try to get the ball rolling again after my little injury, stuff keeps getting in my way. For the past 4 days I've gotten maybe 4 hours of sleep per night. I'm so tired, but when my head hits that pillow, I'm wide awake for hours.
I think I can get this under control, I am using melatonin which is helping a bit.

What I'm asking you people for is the most effective bodybuilding routine you've ever used. I have been doing the Max-ot routine, but I need something new. I am aware of HIT and German Volume training, but I'm looking to you people for something more.

I am really interested in HIT but I'd like to hear some real-world experience first.

I doubt I'll get very many responses to this thread since it's not very interesting, but if you're reading this, please post your insight. Once again, sorry to be a whiny bitch.

work out 3 days a week, Monday Wednesday Friday.

Squat on Monday, bench on Wednesday, Deadlift Friday.

Do this for three months. Eat as much as you can.

If you follow this, and lift with intensity (should be delirious after each set from lack of blood to the brain), you will gain considerable size and strength.

And it affords you time to get your other shit under control.

MONDAY:CHEST
BENCH:5 SETS,10,8,6,4,2
WEIGHTED DIPS 5 SETS:PICK A WEIGHT YOU CAN GET 8 REPS WITH AND INCREASE EACH SET.
INCLINE DUMBELL:3-4 SETS DEPENDING ON HOW YOU FEEL.8,6,6,4

TUESDAY:BACK
DEADLIFTS:5 SETS EXTREMELY HEAVY. REPS,8,6,6,4,2
PULLUPS:GO UNTIL YOU DO FIFTY.MAY TAKE YOU AWHILE IF YOU ARE WEAK IN THIS AREA
T-BAR ROW:4 SETS ONCE AGAIN HEAVY AS POSSIBLE.

WEDNESDAY:OFF

THURSDAY:SHOULDERS,BIS,TRIS
SHOULDERS:CLEANS AND PRESSES.5-6 SETS.DONT BE A BITCH AND FORGET TO DO THIS EXERCISE.10,8,6,4,2,2
FRONT RAISES:4 SETS.10,8,8,6
BIS:STANDING BARBELL CURL:3 SETS HEAVY
ALTERNATING:3 SETS HEAVY
TOWEL CURLS:2 SETS OF 4.{GET A PARTNER HAVE HIM SIT ON AN INCLINE BENCH.PUT YOUR HANDS OVER AS IF IN A PREACHER STANCE.TRY AND CURL A TOWEL AS HE HOLDS YOU DOWN AND THEN TRY TO RESIST HIM PULLING.SHIT IS CRUCIAL.
TRIS:CLOSE GRIP BENCH.4 SETS .10,8,6,6
DIPS CLOSER IN:4 SETS.

FRIDAY:LEGS:
SQUATS:10 SETS..5 PARALLEL HEAVY.5 ASS TO THE FLOOR HEAVY.
3 SETS HACK SQUATS.12 12 12
CALVES:PICK 2 EXERCISES AND ALTERNATE SUPERSET FOR 6 SETS TOTAL.
.,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,ABS WHEN TIME PERMITS OR WHEN NECESSARY.NO MORE THAN TWICE A WEEK THOUGH.

WEEKEND OFF.

IF THIS DOESNT WORK THAN YOU ARENT DOING SOMETHING RIGHT.LATER.

------------------
IN IRON WE TRUST.

HEAVEN IS THE BACKSEAT OF MY CADILLAC.

HEY ITS THERON!!!!!!! LETS KILL HIM!

Back to my problem, thanks guys, keep 'em coming. I'm going to be spending the entire day today revising my workout plan and setting some goals.

------------------
IN IRON WE TRUST.

HEAVEN IS THE BACKSEAT OF MY CADILLAC.

HEY ITS THERON!!!!!!! LETS KILL HIM!

quote:

---

Originally posted by MattTheSkywalker:
work out 3 days a week, Monday Wednesday Friday.

Squat on Monday, bench on Wednesday, Deadlift Friday.

---

Wow, Matt. That's my exact work out! Listen to him, Frack... it has been working very well for me.

-Warik

The 3 days a week stuff really works. You just have to bring intensity - you should feel at least a little dizzy after each set - these are all power exercises, compound movements.

Thanks for the advice. I'm going to be doing something very similar to this, squatting monday, benching wednesday, deadlifting friday, shoulders sunday, repeat..

I'm going to be doing more than just those exercises obviously, but they are the core to my program.

I am going to take it easy on deadlifts however. I have injured my back twice already trying to take them to failure, (stupid me, I know), and I can't afford to fuck it up again. Right now I'm only using 280 for 8 reps. I'll up it 5 lbs. per week...

I think I'll do fine. My problem was that I had no written plan, which worked fine in the summer 'cause I could concentrate all my effort into lifting, but now I have much more to do.

And my intensity is second to none. No one, and I mean NO ONE works harder than I do that I've seen. Of course it's a pussy gym but still...

It requires flexibility. I don't lock in sets and reps. Neither should you.

For example, squat day: I'll warm up and build to heavy weight. I use my warmup as an indicator of how I am doing. My set of 585 usually is a good guide. If I struggle for 10, I don't go too much heavier, but if I get 12, I pile it on.

I'll build up accordingly, maybe jump over 600 and see how that goes. Basically, I increase until I can't do more than one. Sometimes it's like 700, or a little more. I may do 8 or 9 sets of 2-3 reps after I have warmed up.

Try to aim for 30-40 heavy reps total. Heavy means you can't do more than three in a set. 10 or 12 sets of this should be plenty.

1.) Lying on your back, take 7 deep, slow breaths.
2.) ROll onto your left side. Take 14 deep, slow breaths.
3.) ROll onto your right side and take 21 slow, deep breaths.

This will ALWAYS work. If it doesn't, you weren't breathing slowly enough, and you let your mind wander. I have never had to do this more than twice.

day2legs
squats 3x6-8
leg press 3x6-8
leg extensions drop set to failiure 2 sets
stiff leg deads 3x6-8
leg curls 3x6-8
lunges 2x10-15
seated calf raises 3x8-10
standing calf raises 3x8-10

day3 shoulders/traps
seated db military press 3x6-8
seated bb military press 3x6-8
side laterals 3x6-8
bb shrugs 3x6-8
db shrugs 3x8-10
upright rows 2x6-8

day4 arms
close grip bench 2x6-8
skull crushers 2x6-8
overhead skullcrushers 2x6-8
tricep pushdowns 2x6-8
standing bb curls 2x6-8
standing alternate db curls 2x6-8
incline db curls 2x6-8
decline db curls 2x6-8

ive been using this routine for the past while and i find it is a great routine i usually put a days rest between each workout

i was in the same position as you.

i think the 5 day split that MaxOT advises is a little too much.

i was gaining just fine, than it just seemed to stop working.

i switched to a 3 day push/pull/legs split and my progress has taken off.

here is the workout i'm currently using:

Monday-Chest/Shoulders/Triceps

bench press-2x4-6
incline DB press-2x4-6
weighted dips-2x4-6
military press-2x4-6
side raise-2x6-8
lying tricep press-2x4-6
tricep pressdown-2x4-6

Wedsday-Back/Biceps

pull ups-2x4-6
bent row-2x4-6
deadlift-2x8
DB pull overs-2x6-8
barbell curl-2x4-6
DB curl-2x4-6

Friday-Legs

SLDL-2x6
leg curl-2x4-6
leg ext-2x8-10
calf rase-2xx6-8
squat-3x6

another thing i noticed is that your diet is almost all liquid. try eating some more solid food and see if that helps.