Help

[body88]

Hello.  I need some help with my routine.  I am sick of the same old shit.  I have been working our for 10 years now and I need to do something different.  I'm not into that ultra heavy weight shit (worked out like that for years) and it caused me injury after awhile.

Normal workout for me: (I usually do seven different exercices for 5 sets of 10-15 reps).

Chest:  7x5x10

Back:   7x5x10

Rest

Arms: 7x5x12

Shoulders/traps: 6x5x10

Rest

Legs/calves: - 8x5x15


I was thinking of keeping the same totals in exercises but doing it this way:

Chest (3x5x10), bis (2x5x10) tris (2x5x10)

Back (3x5x10), shoulders/traps (4x5x10)

Rest

Chest (3x5x10), bis (2x5x10) tris (2x5x10)

Back (3x5x10), shoulders/traps (4x5x10)

Rest

Legs/calves - forearms  - abs
6x5x10          1x5x10       4x25

repeat

Note: I only do legs one time per week because they stay sore for at least 4 days after the Sunday I work them out.

[pumpster]

Start by reading some of this forum first, lots of similar, good ideas to what you want.

[body88]

I did a bit.  What I layed out on the bottom is my version of an hst workout.  I can't do heavy squats due to my right knee.  What do you think of my split?  What would you change?  I was hoping to get a few answers fast.

[body88]

Man, and people rip on the sports board for lack of traffic.  This place is a graveyard.

[mademan80]

what specific excercises are you doing for each body part? i like to look at what other people are doing in the gym and see if what works for them may work for me...after a while of the same shit my body stops responding and i have to change it up...list some of your routines

[Cap]

Hello.  I need some help with my routine.  I am sick of the same old shit.  I have been working our for 10 years now and I need to do something different.  I'm not into that ultra heavy weight shit (worked out like that for years) and it caused me injury after awhile.

I was thinking of keeping the same totals in exercises but doing it this way:

Chest (3x5x10), bis (2x5x10) tris (2x5x10)

Back (3x5x10), shoulders/traps (4x5x10)

Rest

Chest (3x5x10), bis (2x5x10) tris (2x5x10)

Back (3x5x10), shoulders/traps (4x5x10)

Rest

Legs/calves - forearms  - abs
6x5x10          1x5x10       4x25

repeat

Note: I only do legs one time per week because they stay sore for at least 4 days after the Sunday I work them out.

I would break up the reps for each exercise.  You could go down to 6-8 reps and be okay; 8 reps if hypertrophy is the goal and you are an easygainer.  Hard gainers usually go down to 6 reps on at least one set of each exercise. 

What specific exercises were you planning on doing for each BP?  Give a little more information and trust me, plenty of people will chime in on here.

[QuakerOats]

way too many sets IMO, 10-12 sets should do it for most bodyparts, legs and back maybe as many as 15 but that should be the upper limit.

[jpm101]

Might try GVT (10X10) for a change of pace. The same moderate weight is used on all the sets, so somewhat joint friendly. Actually GVT is a version of 100's, where the sets are divided into groups of 10. Usually 90 -120 second rest between sets. And a workout cycle lasting 6 to 8 weeks. More if you wish.

Only use one major compound exercise per muscle group; like benches for the cheat, BB rows for the back, squats (or whatever) for legs, etc.. Two muscle groups worked, at the most, each workout.

Also a shorter version of this type of training is called 8X8's (64 reps). Vince Gironda made it somewhat famous during the 60's and 70's. Both programs have been very successful on many men over the years. Like to call all these square root training. Besides GVT and 8X8's there are 5X5's, which fall into the square root class. Good Luck.