GEORGE SPELLWIN'S ANNOUNCEMENTS
Enlightening Men about Anabolic Steroids and Bodybuilding for over Two Decades
| Author | Topic: Please view my routine | ||
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Pro Bodybuilder 
Posts: 540 |
I have recently decided to not worry about my weight so much and also start training heavier, I don't know if I call myself a HITer or powerlifter but tell me what you think. CHEST AND ARMS BARBELL BICEP CURLS: 2 SETS OF 6 SKULLCRUSHERS WITH EZCURL: 2 SETS OF 6 BACK, TRAPS, SHOULDERS MILITARY PRESS: 2 SETS OF 6 BARBELL SHRUGS: 2-3 SETS OF 6 I USE 6 REPS FOR ABOUT 3 WEEKS THEN GO UP TO 8 REPS. ONCE I HAVE DONE 8 REPS FOR 3 TO 4 WEEKS I GO BACK TO 6 REPS WITH MORE WEIGHT. I ALSO DO CALVES AND ABS BUT I DON'T CARE TO MENTION THOSE, I HAVE A NICE FOUR PACK GOING BUT MY CALVES SUCK.     | ||
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Amateur Bodybuilder 
Posts: 76 |
Sounds pretty good to me. I'd try it for a while and see what happens, and adjust from there, rather than say ok in 3-4 weeks I am going to do ___ (whatever). Also if your calves suck, pay more attention to them. Arnold once said to one of his fans "Calves like this will cost you 500 hours". Better get started. | ||
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Pro Bodybuilder
Posts: 538 |
I am not for sure if you ment it that way, but this is the way that I took what you said. I do not think that going up to 8 reps is going to help your 6 rep scheme. In my opinion, 6 reps is not heavy. 1-3 reps is heavy. I get my best size and strength with less injuries at low reps and heavy heavy heavy weights. If you need any more ideas or specific help, or if you wish for me to elaborate in depth...just drop me an email and I will do all that I can. B True | ||
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Elite Bodybuilder 
Posts: 917 |
quote: I don't like garza... you need to add a day for legs, you NEED too. also 6 isn't some magical number that is gonna make you stronger. you need to be working with about 75-85% of your one rep max for your sets, that means about 6-10 reps for upper body movements and about 8-15 reps for lower body movements. Bench press by itself is not an effective mass builder for chest (well it's not for me, it may be for some) dumbell flye's should be mandatory not "optional" you need two movements for each bodypart. 1-3 reps is good for adding strength, but will not do too much for size. 5-7 reps is what I have found to be the best for upper body, and 6-10 reps for legs, and 15 reps for calves. If your gonna do more compound movements and gain size I recommend on adding some more volume, and more efficient exercises (however for the most part your on the right track) add exercises like: squats, dips, close grip bench press, and pullups. check out my push/pull/legs routine. I will post it for everyone, but you will probably want less volume than it has... It's a pretty fucking tough routine. ------------------ | ||
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Pro Bodybuilder
Posts: 538 |
Hey Valdez...first off I want to say that I really respect you and this means nothing disrespecting towards you...but I disagree with you. I feel that one can build good size and strength with heavy/ low reps. Maybe I am the exception, but I usually train in the 1-5 rep range on all major exercises and I am close to 300lbs, 19"arms, 30"+ thighs, 54"chest, 19.5" neck. I am not saying that I am huge or a monster...but I do consider myself to have good size and strength. Just my 2 cents...and no harm intended man. B True [This message has been edited by b fold the truth (edited January 05, 2001).] | ||
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Elite Bodybuilder
Posts: 917 |
no offense taken... none at all. I appreciate the respect and hope that I have earned it (not because I have 900 posts). 1-3 reps is pretty low though, it's alot of abuse for the body to take day in day out. I don't think I could train that heavy for a decent period of time without an injury. Well garza, you've got some different opinions to sort through. My best progress was made when I stopped following others (my training partner at the time) and began to break away and really "listen" to how my body reacts to the stimulus I give it. Another great example is B fold the Truth, he does what works for him (which would not work for me.) however that being said, I think you garza may want to gain a little more "experience" (whatever that means) before you lift that heavy. Remember what happened to poor Frackal's lower back... Later. ------------------ | ||
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Pro Bodybuilder
Posts: 540 |
I can't stay long but let me say, I FORGOT TO SHOW MY LEG WORKOUT. I DON'T KNOW HOW THAT HAPPEN. I WILL POST IT THIS AFTERNOON. SORRY GUYS. | ||
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Elite Bodybuilder
Posts: 622 |
Looks pretty good Garza, as long as you are doing legs. I like to train heavy but not all the time. I like to cycle it every few weeks and change excercises around as well as rep ranges. You get to hit all the different types of muscle fibre that way ie. fast and slow twitch. I also change the split every 8-10 weeks to prioritise different parts and shock to body. As for your calves, mine are the same, stubborn. I try to do them twice a week when I can. Oh and if you want calves like Arnold, 500 hours is OK but you'll need implants. From what I heard he got them done. There's a couple of early photos of him posing stood in water up to his knees, as he was too embarased to show his calves at the time. | ||
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Amateur Bodybuilder
Posts: 133 |
Look at my ultimate workout posted on this board guys. Its amazing to me that this workout sounds very similar to mine posted days ago. Does anyone read these posts!!! WTF | ||
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Pro Bodybuilder
Posts: 540 |
Okay for legs I do Squats 2 sets of 8 (currently) 60 degree leg press 2 sets of 8 Hamstring press on leg press (heels contact top of sled, toes do not touch) 2 sets of 8 Then calves..... | ||
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Pro Bodybuilder
Posts: 538 |
Very well said Valdez. Garza...do what feels the best to you. Do what YOU feel is working best. Take all others as merely suggestions. It has taken me a long time to figure out what works best for me. My old training partner did not benefit from working out like this with me. I got bigger and stronger and he had less results. Now he is doing higher reps and more dumbell and isolation exercises and growing like a week and his strength has gone up a lot too. Keep in touch B True | ||
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Amateur Bodybuilder
Posts: 246 |
What I like to do is an all body routine. If you do constantly heavy weight with low reps your muscles will adapt to this. You have to change your routine up. This is what I like to do and it has worked real well for me. There are different phases you can mix them up however you would like. Activation phase 50-80% of 1rmx, 8-15 reps. Strength phase 80-95% of 1rmx, 1-7 reps. hypertrophy phase 70-80% of 1 rmx, 8-12reps Definition phase 30-50% of 1 rmx, 20-50reps Endurance phase 50-70% of 1rmx, 13-20reps. I switch every month, except I like to do strength phase for 2 months straight. Doing these phases makes your body guess to what your going to do next. |
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posted January 04, 2001 08:18 PM