Getbig Bodybuilding, Figure and Fitness Forums
Getbig Main Boards => Gossip & Opinions => Topic started by: Core on June 26, 2014, 07:41:22 AM
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How do you guys like to train?
I just did my pressing day, which hits the chest triceps mostly, with a little bit of shoulders. It took 27 minutes to do the following
Incline bench press 4 sets
Incline hammer strength press 3 sets with a drop set on last set
Incline machine press 2 sets, with a dropset on last set
Flat bench close grip bench press/ dumbbell side laterals- 3 sets each in a superset
I see a lot of people taking 4 minute rests between sets, and i think the longest I rested today was about a minute, with some sets just being load on more weight and continue, or rack the weight take a drink and do another set. I simply can't do the 2-3 minute rest thing most advocate, I just get bored or start losing my pump. Naturally (and I am not lol) I am going for the maximum pump, so I use moderate to light weights for every exercise except for deadlifts when I train back I do go heavy there.
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I do legs monday, otherwise I won't do them.
Tuesday I do arms, as my chest/back overpower them.
Wednesday - Shoulders/traps
Thursday - Back
Friday - Chest
I try and lay it out so that by the time I hit my strong bodyparts (Back, chest), that my shoulders and tri/bis are fatigued, as I'm trying to balance out my arms/shoulders with my huge ribcage/back/shoulder girdle.
Its funny, since I've prioritized the supporting muscles first, my bench and dead have gone way up, compared to when I used to put Chest on monday and back on tuesday, and my arms/shoulders are finally starting to catch up.
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I'll generally start off any routine with heavy compounds, longer rests trying to up pb's and strength. Second exercise is generally heavy too. Then it moves to more faster paced pump work, short rests, high rep sets, drop sets etc. Real burny sets that make me gurn.
I start to look flat if I don't do something heavy. And obviously switch things about entirely every now and then to give joints a rest or try something different
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I managed to get 20 sets of "push" into 45 minutes yesterday. Was slower today, with 18 sets of "pull" in about 55 minutes.
I have moved from a 5 on 2 off split to a 3 day split twice a week with one day rest.
push
pull
legs
push
pull
legs
rest
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I have been doing a five-day split recently:
Chest
Quads + Calves
Upper back + Biceps
Shoulders + Triceps
Deadlifts + Hamstrings
I do not train abs because that is for girls and homosexuals.
I typically rest for no more than a minute between sets.
I take a day off whenever I please and continue the split where I left off.
I hope this answers your question.
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See this is where I differ from pretty much everyone I don't actually have a split I just train stuff when it is ready.
@a_j I used to do the EXACT same push pull legs push pull legs type of split, except I only did legs once
@shockwave I do legs on monday too bro, otherwise they simply do not get done. its too much fun to hit arms or delts or something and go pose in the epic gym mirrors after your workouts you cant really do that with legs...
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I do the football train I hope that counts.
(http://d24w6bsrhbeh9d.cloudfront.net/photo/4809862_700b.jpg)
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i keep it simple,
chest -tris mon
back-bis tues
legs-calves wed
delts-forearms thurs
rest friday
rest saturday
repeat monday on sunday with chest-tris
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mon glutes
tues glutes
wed glutes
Thursday glutes
fri glutes
sat glutes
sun glutes
consistency is the key
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mon glutes
tues glutes
wed glutes
Thursday glutes
fri glutes
sat glutes
sun glutes
consistency is the key
:D :D :D that's dedication
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bigmc has some of the top 5 glutes on getbig.
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The last year or so I have started doing 1 set of each body part each day after my cardio in a giant set. I do this 6 days a week with one day rest. I've put on a couple of pounds of muscle while maintaining my body fat and my body feels better. This is especially helpful when I'm training for a distance race or working 60-70 hours a week.
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OP should write articles for Flex
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I also try to start my legs, back, and chest days with compounds, and then move onto more isolation work. I try and do a variety of exercises for each bodypart..
Legs are always a squat followed by isolation
Squats (free weight unless beat up, then smith or machine) 4x15, (4x4-6 on heavy days)
Leg press 4x15
Extension 4x15
Seated leg curl 4x15
Calve raise/machine raise 4x15
Arms are simple curls and extensions for tris, all cables for tris. I find I feel it the best using cables.
Biceps -
Standing or seated single arm dumbell curl focusing on slight wrist twist at the top, 4x15
Seated isolation curls, 4x15
Preacher curl/preacher machine 4x15
reverse groip cable curl 4x15 (usually instead of preacher curl)
Tris
standing cable pressdown 4x15
standing single arm reverse grip cable pulldown, 4x15
standing single arm extension where I pull cable across my body, starting elbow up at chest level, arm parallel to chest and extending away from chest, 4x15
standing single arm cable kickback 4x14
Shoulders I do a single pressing movement and 3 laterals
Shoulders
Press (seated barbell press, Seated Dumbell press, whatever)
Side laterals
Front laters
rear laterals
Back I try to do 2 pulling movements and 2 rowing movements + deadlift
Deadlifts 4x8-12 (or 4x4-6 on weeks I decide to go heavy)
lat pulldowns wide grip 4x15
lat pulldowns close grip/machine pulldown 4x15
seated cable row 4x15
bent row/machine row 4/15
I try to do 2 pressing movements and 2 flys for chest.
Chest
flat bench 4x15 (Or 4x4-6 on heavy weeks)
Decline hammer stength 4x15
Incline flye 4x15
Cable fly 4x15
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HCT-12
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Push / pull / legs
Two days on , one day off.
Usually 1-3 heavy sets then 10x10 stuff
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I love to squat.
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ATM 5 days a week
in any order
Chest
Back
shoulders
I add arms when I feel like it any day.
Legs, every 10 days to 2 weeks.
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ATM 5 days a week
outed
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First excercise of day I follow the 5,3,1 protocol and try and gain strength
The rest I do 2 sets to failure in the 10+ rep range, one minute rest usually dropping the last set.
Train 4 days a week.
Split
Chest and tri
Back, rear delts and forearms
Delts, traps and bis
Legs
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I do full body every workout, generally starting with some variation of one of the big three compound lifts.
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I do 12 weeks and at the end start over and choose different exercises and repeat. Been doing this for a while.
WEEKS 1 – 3
Monday – Chest & Triceps
Incline Barbell Press 4 sets x 15,12,10,8
Barbell Flat Bench 4 sets x 12,10,8,8
Incline Dumbbell Fly 4 sets x 10
Chest Dips (body weight) 4 sets x 15 reps
Standing French Press 4 sets x 12 reps
Dumbbell Kickbacks 3 sets x 10 reps
Tuesday – Back & Biceps
Deadlift 4 sets x 20,15,12,10
Pull-Ups 4 sets x 12 reps
Single Arm Dumbbell Row 4 sets x 10 reps
Underhand Barbell Row 4 sets x 12,10,8,8
Incline Dumbbell Curl 3 sets x 10 reps
Preacher Curl 3 sets x 10 reps
Wednesday – Legs & Calves
Squats 4 sets x 15,12,10,8
Walking Lunges 3 x 10 steps (each way)
Leg Press 4 sets x 12,10,8,8
Standing Leg Curls (machine) 4 sets x 12 reps
Seated Calf Raise 5 sets x 15 reps
Thursday – Shoulders & Trapezius
Overhead Press 4 sets x 15,12,10,8
Upright Row 4 sets x 12,10,8,8
Dumbbell Lateral Raise 4 x 10 reps
Face Pulls (rope) 4 sets x 12 reps
Barbell Shrugs 5 sets x 12 reps
WEEKS 4 – 6
Monday – Legs & Calves
Squats 5 sets x 20,12,10,8,6
Romanian Dead Lifts 4 sets x 12,10,8,8
Walking Lunges 4 sets x 10 steps (each way)
Legs Extensions 3 sets x 12 reps
Standing Hamstring Curls 3 sets x 12 reps
Seated Calf Raises 5 sets x 15 reps
Tuesday – Chest & Back
Dead Lift 5 sets x 15,12,10,8,6
Incline Barbell Press 4 sets x 15,12,10,8
Pull-Ups 4 sets x 15 reps
Barbell Bench Press 4 sets x 12,10,8,8
Straight Arm Pull Down 4 sets x 12 reps
Cable Cross Over 4 sets x 12 reps
T-Bar Row 4 sets x 12,10,8,8
Incline Dumbbell Fly w/ Close Press 4 sets x 10 reps (each)
Wednesday – Shoulders & Trapezius
Bradford Press (warm up) 2 sets x 20 reps
Standing Arnold Press 4 sets x 12,10,8,8
Single Cable Lateral Raise (behind back) 4 x 12 reps
Face Pulls (rope) 4 sets x 12 reps
Barbell Front Raise 4 sets x 10 reps
Dumbbell Shrugs 5 sets x 12 reps
Thursday – Triceps & Biceps
Barbell Skull Crusher 4 sets x 15,12,10,8
Barbell Curls 4 sets x 15,12,10,8
Rope Extensions 4 sets x 12 reps
Dumbbell Bi-Lateral Hammer Curls 4 sets x 12 reps
Triceps Dips (lockout) 4 sets x 15
Concentration Curls 4 sets x 10 reps
Friday – Legs & Calves
Leg Press 5 sets x 20,12,10,8,6
Hip Extensions (lifts) 4 sets x 12 reps
Front Squats 4 sets x 12,10,8,8
Single Leg Romanian Dead Lift 4 sets x 12 reps
Donkey Calf Raises 4 sets x 15 reps
WEEKS 7 – 8
Monday – Chest & Back
Pull-Ups 4 sets x 20 reps
Incline Barbell Press 4 sets x 15,12,10,8
Bent Over T-Bar Row 4 sets x 12,10,8,8
Flat Dumbbell Press 4 sets x 12,10,8,8
Dumbbell Pull Overs 4 sets x 10 reps
Landmine Press 4 sets x 10 reps
Single Arm Dumbbell Row (Chainsaws) 4 sets x 12,10,8,8
Chest Dips (weighted) 4 sets x 12,10,8,8
Tuesday – Legs
Squats 5 sets x 20,12,10,8,4 reps
Romanian Deadlifts 4 sets x 12,10,8,8
Walking Lunges 4 sets x 10 steps each way
Hack Squats 4 sets x 12,10,8,8
Seated Hamstring Curls 3 sets x 12 reps
Leg Extensions 3 sets x 12 reps
Seated Calf Raises 5 sets x 20,15,12,10,8
Wednesday – Shoulders & Trapezius
Overhead Press 5 sets x 15,12,10,8,6
Dumbbell Lateral Raise 4 sets x 12,10,8,8
Upright Rows (wide grip) 4 sets x 12,10,8,8
Bent Over Dumbbell Reverse Fly 4 sets x 10 reps
Reverse Upright Row 4 sets x 10 reps
Alternating Dumbbell Front Raise 4 sets x 10 reps
Barbell Shrugs 5 sets x 15,12,10,8,8
Thursday – Back & Biceps
Dead Lift 5 sets x 12,10,8,6,2
Seated Cable Rows 4 sets x 12,10,8,8
Straight Arm Pull Downs 4 sets x 10 reps
Under Hand Pull Downs 4 sets x 10 reps
Barbell Curls 4 sets x 12,10,8,6
Alternating Dumbbell Hammer Curls 3 sets x 10 reps
Preacher Bench Concentration Curls 3 sets x 10 reps
Friday – Chest & Triceps
Incline Dumbbell Fly to Close Press 4 sets x 10 reps
Flat Barbell Bench Press 4 sets x 12,10,8,8
Underhand Cable Fly 4 sets x 12 reps
Decline Dumbbell Press 4 sets x 12,10,8,8
EZ-bar Skull Crusher 4 sets x 12,10,8,6
Rope Extensions 3 sets x 10 reps
Cross Bench Dips (weighted) 3 sets x 10 reps
Saturday – Legs & Calves
Leg Press 5 sets x 20,12,10,8,6
Step Ups (weighted) 4 sets x 10 reps
Dumbbell Romanian Deadlifts 4 sets x 10 reps
Single Leg Extensions 3 sets x 12 reps
Lying Leg Curls 3 sets x 12 reps
Standing Calf Raises 5 sets x 15,12,10,8,8
Weeks 9 – 12
Monday – Legs
Squats 5 sets 20,12,10,8,4
Romanian Dead Lifts 4 sets x 10 reps*
Single Leg Hip Lifts 4 sets x 10 reps*
Walking Lunges 4 sets x 10 steps (each way)
Leg Extensions 4 sets x 12 reps**
Leg Curls 4 sets x 12 reps**
Standing Calf Raises 5 sets x 10 reps***
*(*) Superset
***After 10 full reps finish with partial reps till failure
Tuesday – Chest & Back
Straight Arm Pull Down 4 sets x 12 reps (pre – exhaust)*
Pull-Ups 4 sets x 12 reps*
Incline Barbell Press 4 sets x 10 reps**
Incline Dumbbell Fly 4 sets x 10 reps**
Bent Over Dumbbell Row (Bi-Lateral) 4 sets x 10 reps***
Flat Bench Dumbbell Press 4 sets x 10 reps***
Dumbbell Pull-Over 4 sets x 10 reps****
Dips (weighted) 4 sets x 10 reps****
*Superset
Wednesday – Shoulders & Trapezius
Lateral Raise (pre-exhaust) 4 sets x 12 reps
Overhead Press 4 sets x 12,10,8,8
Bent Over Reverse Dumbbell Fly 4 sets x 12 reps*
Cable Front Raise (rope) 4 sets x 12 reps*
Upright Row 4 sets x 12 reps**
Reverse Upright Row 4 sets x 12 reps**
Seated Dumbbell Shrugs 4 sets x 10 reps
Standing Behind the Back Barbell Shrugs 4 sets x 10 reps
Thursday – Triceps & Biceps
EZ – Bar Skull Crusher 4 sets x 10 reps*
EZ – Bar Close Grip Press 4 sets x 10 reps*
Barbell Curls (5 reps wide, mid, and then close grip) 4 sets x 15 reps
*Giant Set – 4 sets x 10 reps each: Pronated Triceps Extension / Supinated Triceps Extension / Rope Triceps Extension
Dumbbell Hammer Curls (bi-lateral) 4 sets x 10 reps
Concentration Curls 3 sets x 12 reps
Friday – Legs
Leg Press 10 sets x 15,12,10,8,6 – Drop set 5 times on last set
Hack Squats 5 sets x 12,10,8,8,6
Standing Leg Curls 3 sets x 20 reps
Single Seated Calf Raise 3 sets x 20 reps
Standing Calf Raise 3 sets x 10 reps
Saturday – Chest & Back
Bent Over Row 4 sets x 12,10,8,8*
Flat Barbell Bench Press 4 sets x 12,10,8,8*
Seated Low Row (cable) 4 sets x 10 reps**
Machine Fly 4 sets x 10 reps**
Underhand Pull Downs 4 sets x 12,10,8,8***
Underhand Dumbbell Fly 4 sets x 12 reps***
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outed
Fucking Lol... ;D
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I do full body every workout, generally starting with some variation of one of the big three compound lifts.
I did a workout for a while where I did full body over 2 days, upper lower extremely heavy/low reps, and then again later in the week, back/front/legs for lighter weight high reps, variaton of the PHAT routine.
Problem I found, is that when doing whole body workouts I didn't feel like I sufficiently worked each bodypart... I'm usually only hitting the weights for 1.25 hours... so I'd only be able to do two exercises/bodypart + compounds. I didn't feel like that was enough, maybe it's all mental and hitting them with more frequency/less per day is just something you have to get used to.
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.
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I don't even lift anymore. I just spend hours riding the cock, shedding pounds and tears.
I mean no, that's not true.
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I love to squat.
me too...if i could only do one workout it would be legs...without calves because they suck...i do them first anyway...wishfull thinking like
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I did a workout for a while where I did full body over 2 days, upper lower extremely heavy/low reps, and then again later in the week, back/front/legs for lighter weight high reps, variaton of the PHAT routine.
Problem I found, is that when doing whole body workouts I didn't feel like I sufficiently worked each bodypart... I'm usually only hitting the weights for 1.25 hours... so I'd only be able to do two exercises/bodypart + compounds. I didn't feel like that was enough, maybe it's all mental and hitting them with more frequency/less per day is just something you have to get used to.
I get that, I feel I just make it up with frequency. Plus, I'm not really shooting for aesthetics, just strength and overall conditioning. While I may do only 15-18 sets for legs in a week, i'm also hitting them with box jumps, sprints, etc.....so they do get tired. If I tried doing a bodybuilding type leg workout it would be detrimental (for me).
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I get that, I feel I just make it up with frequency. Plus, I'm not really shooting for aesthetics, just strength and overall conditioning. While I may do only 15-18 sets for legs in a week, i'm also hitting them with box jumps, sprints, etc.....so they do get tired. If I tried doing a bodybuilding type leg workout it would be detrimental (for me).
I understand. And really, once I get down to a decent bodyfat level, I'll probably switch over to a strength/conditioning based workout, as I want to get back into fighting again.
Although honestly I don't really have any idea what a good routine is, I used to just do dead/squat/bench on different days with random explosive movements like cleans thrown in, usually on a BB style split of 1 bodypart per day.
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i remember when i first started liftin at 10 yrs old, i did the whole body 3 days a week, mon-wed-fri i worked every muscle on those days,it worked back then
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I do 12 weeks and at the end start over and choose different exercises and repeat. Been doing this for a while.
WEEKS 1 – 3
Monday – Chest & Triceps
Incline Barbell Press 4 sets x 15,12,10,8
Barbell Flat Bench 4 sets x 12,10,8,8
Incline Dumbbell Fly 4 sets x 10
Chest Dips (body weight) 4 sets x 15 reps
Standing French Press 4 sets x 12 reps
Dumbbell Kickbacks 3 sets x 10 reps
Tuesday – Back & Biceps
Deadlift 4 sets x 20,15,12,10
Pull-Ups 4 sets x 12 reps
Single Arm Dumbbell Row 4 sets x 10 reps
Underhand Barbell Row 4 sets x 12,10,8,8
Incline Dumbbell Curl 3 sets x 10 reps
Preacher Curl 3 sets x 10 reps
Wednesday – Legs & Calves
Squats 4 sets x 15,12,10,8
Walking Lunges 3 x 10 steps (each way)
Leg Press 4 sets x 12,10,8,8
Standing Leg Curls (machine) 4 sets x 12 reps
Seated Calf Raise 5 sets x 15 reps
Thursday – Shoulders & Trapezius
Overhead Press 4 sets x 15,12,10,8
Upright Row 4 sets x 12,10,8,8
Dumbbell Lateral Raise 4 x 10 reps
Face Pulls (rope) 4 sets x 12 reps
Barbell Shrugs 5 sets x 12 reps
WEEKS 4 – 6
Monday – Legs & Calves
Squats 5 sets x 20,12,10,8,6
Romanian Dead Lifts 4 sets x 12,10,8,8
Walking Lunges 4 sets x 10 steps (each way)
Legs Extensions 3 sets x 12 reps
Standing Hamstring Curls 3 sets x 12 reps
Seated Calf Raises 5 sets x 15 reps
Tuesday – Chest & Back
Dead Lift 5 sets x 15,12,10,8,6
Incline Barbell Press 4 sets x 15,12,10,8
Pull-Ups 4 sets x 15 reps
Barbell Bench Press 4 sets x 12,10,8,8
Straight Arm Pull Down 4 sets x 12 reps
Cable Cross Over 4 sets x 12 reps
T-Bar Row 4 sets x 12,10,8,8
Incline Dumbbell Fly w/ Close Press 4 sets x 10 reps (each)
Wednesday – Shoulders & Trapezius
Bradford Press (warm up) 2 sets x 20 reps
Standing Arnold Press 4 sets x 12,10,8,8
Single Cable Lateral Raise (behind back) 4 x 12 reps
Face Pulls (rope) 4 sets x 12 reps
Barbell Front Raise 4 sets x 10 reps
Dumbbell Shrugs 5 sets x 12 reps
Thursday – Triceps & Biceps
Barbell Skull Crusher 4 sets x 15,12,10,8
Barbell Curls 4 sets x 15,12,10,8
Rope Extensions 4 sets x 12 reps
Dumbbell Bi-Lateral Hammer Curls 4 sets x 12 reps
Triceps Dips (lockout) 4 sets x 15
Concentration Curls 4 sets x 10 reps
Friday – Legs & Calves
Leg Press 5 sets x 20,12,10,8,6
Hip Extensions (lifts) 4 sets x 12 reps
Front Squats 4 sets x 12,10,8,8
Single Leg Romanian Dead Lift 4 sets x 12 reps
Donkey Calf Raises 4 sets x 15 reps
WEEKS 7 – 8
Monday – Chest & Back
Pull-Ups 4 sets x 20 reps
Incline Barbell Press 4 sets x 15,12,10,8
Bent Over T-Bar Row 4 sets x 12,10,8,8
Flat Dumbbell Press 4 sets x 12,10,8,8
Dumbbell Pull Overs 4 sets x 10 reps
Landmine Press 4 sets x 10 reps
Single Arm Dumbbell Row (Chainsaws) 4 sets x 12,10,8,8
Chest Dips (weighted) 4 sets x 12,10,8,8
Tuesday – Legs
Squats 5 sets x 20,12,10,8,4 reps
Romanian Deadlifts 4 sets x 12,10,8,8
Walking Lunges 4 sets x 10 steps each way
Hack Squats 4 sets x 12,10,8,8
Seated Hamstring Curls 3 sets x 12 reps
Leg Extensions 3 sets x 12 reps
Seated Calf Raises 5 sets x 20,15,12,10,8
Wednesday – Shoulders & Trapezius
Overhead Press 5 sets x 15,12,10,8,6
Dumbbell Lateral Raise 4 sets x 12,10,8,8
Upright Rows (wide grip) 4 sets x 12,10,8,8
Bent Over Dumbbell Reverse Fly 4 sets x 10 reps
Reverse Upright Row 4 sets x 10 reps
Alternating Dumbbell Front Raise 4 sets x 10 reps
Barbell Shrugs 5 sets x 15,12,10,8,8
Thursday – Back & Biceps
Dead Lift 5 sets x 12,10,8,6,2
Seated Cable Rows 4 sets x 12,10,8,8
Straight Arm Pull Downs 4 sets x 10 reps
Under Hand Pull Downs 4 sets x 10 reps
Barbell Curls 4 sets x 12,10,8,6
Alternating Dumbbell Hammer Curls 3 sets x 10 reps
Preacher Bench Concentration Curls 3 sets x 10 reps
Friday – Chest & Triceps
Incline Dumbbell Fly to Close Press 4 sets x 10 reps
Flat Barbell Bench Press 4 sets x 12,10,8,8
Underhand Cable Fly 4 sets x 12 reps
Decline Dumbbell Press 4 sets x 12,10,8,8
EZ-bar Skull Crusher 4 sets x 12,10,8,6
Rope Extensions 3 sets x 10 reps
Cross Bench Dips (weighted) 3 sets x 10 reps
Saturday – Legs & Calves
Leg Press 5 sets x 20,12,10,8,6
Step Ups (weighted) 4 sets x 10 reps
Dumbbell Romanian Deadlifts 4 sets x 10 reps
Single Leg Extensions 3 sets x 12 reps
Lying Leg Curls 3 sets x 12 reps
Standing Calf Raises 5 sets x 15,12,10,8,8
Weeks 9 – 12
Monday – Legs
Squats 5 sets 20,12,10,8,4
Romanian Dead Lifts 4 sets x 10 reps*
Single Leg Hip Lifts 4 sets x 10 reps*
Walking Lunges 4 sets x 10 steps (each way)
Leg Extensions 4 sets x 12 reps**
Leg Curls 4 sets x 12 reps**
Standing Calf Raises 5 sets x 10 reps***
*(*) Superset
***After 10 full reps finish with partial reps till failure
Tuesday – Chest & Back
Straight Arm Pull Down 4 sets x 12 reps (pre – exhaust)*
Pull-Ups 4 sets x 12 reps*
Incline Barbell Press 4 sets x 10 reps**
Incline Dumbbell Fly 4 sets x 10 reps**
Bent Over Dumbbell Row (Bi-Lateral) 4 sets x 10 reps***
Flat Bench Dumbbell Press 4 sets x 10 reps***
Dumbbell Pull-Over 4 sets x 10 reps****
Dips (weighted) 4 sets x 10 reps****
*Superset
Wednesday – Shoulders & Trapezius
Lateral Raise (pre-exhaust) 4 sets x 12 reps
Overhead Press 4 sets x 12,10,8,8
Bent Over Reverse Dumbbell Fly 4 sets x 12 reps*
Cable Front Raise (rope) 4 sets x 12 reps*
Upright Row 4 sets x 12 reps**
Reverse Upright Row 4 sets x 12 reps**
Seated Dumbbell Shrugs 4 sets x 10 reps
Standing Behind the Back Barbell Shrugs 4 sets x 10 reps
Thursday – Triceps & Biceps
EZ – Bar Skull Crusher 4 sets x 10 reps*
EZ – Bar Close Grip Press 4 sets x 10 reps*
Barbell Curls (5 reps wide, mid, and then close grip) 4 sets x 15 reps
*Giant Set – 4 sets x 10 reps each: Pronated Triceps Extension / Supinated Triceps Extension / Rope Triceps Extension
Dumbbell Hammer Curls (bi-lateral) 4 sets x 10 reps
Concentration Curls 3 sets x 12 reps
Friday – Legs
Leg Press 10 sets x 15,12,10,8,6 – Drop set 5 times on last set
Hack Squats 5 sets x 12,10,8,8,6
Standing Leg Curls 3 sets x 20 reps
Single Seated Calf Raise 3 sets x 20 reps
Standing Calf Raise 3 sets x 10 reps
Saturday – Chest & Back
Bent Over Row 4 sets x 12,10,8,8*
Flat Barbell Bench Press 4 sets x 12,10,8,8*
Seated Low Row (cable) 4 sets x 10 reps**
Machine Fly 4 sets x 10 reps**
Underhand Pull Downs 4 sets x 12,10,8,8***
Underhand Dumbbell Fly 4 sets x 12 reps***
If I had to remember all that I wouldnt go to the gym at all.
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i remember when i first started liftin at 10 yrs old, i did the whole body 3 days a week, mon-wed-fri i worked every muscle on those days,it worked back then
I remember doing this too. It was the most common way to work out. Splits came later. Now I work approximately one muscle group a day, 6 days a week (when I'm really into my workouts and not distracted). I find I need the time between workouts to fully recover. My guess is this is because the older we get the longer it takes to recover.
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When I was in my 20's I trained 6 days a week, now in my late 40's that would put me in the hospital. Here is my current routine:
Day 1 Chest/ back - 12-15 sets for each (shoulders cannot handle flat bench presses and dips anymore).
Day 2 off
Day 3 Shoulders/arms - 10-15 sets each.
Day 4 off
Day 5 Legs - Squats, leg press, extensions, leg curls, stiff leg deads... about 30 sets total... it wipes me out.
Day 6 off
Repeat
Getting old sucks, especially when you're a natty. I avoid super heavy lifts under 5-6 reps. If I feel any strange pain, pull or strain I stop immediately. Heavy singles are for guys in their teens and twenties.
If you take care of your joints you'll be able to train well into your later years.
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If I had to remember all that I wouldnt go to the gym at all.
Kind of anti-instinctive training.
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How do you guys like to train?
I just did my pressing day, which hits the chest triceps mostly, with a little bit of shoulders. It took 27 minutes to do the following
Incline bench press 4 sets
Incline hammer strength press 3 sets with a drop set on last set
Incline machine press 2 sets, with a dropset on last set
Flat bench close grip bench press/ dumbbell side laterals- 3 sets each in a superset
I see a lot of people taking 4 minute rests between sets, and i think the longest I rested today was about a minute, with some sets just being load on more weight and continue, or rack the weight take a drink and do another set. I simply can't do the 2-3 minute rest thing most advocate, I just get bored or start losing my pump. Naturally (and I am not lol) I am going for the maximum pump, so I use moderate to light weights for every exercise except for deadlifts when I train back I do go heavy there.
I TRAIN PURELY ON INSTINCT......I REST ENOUGH TO GIVE THE NEXT SET MY BEST.......SOMETIMES IT IS 2 MINUTES......USUALLY NO MORE THAN THAT......BUT I KNOW WHEN I AM READY TO COMMENCE THE NEXT SET......I USED TO BE A LOWER VOLUME GUY......NOW I TRAIN TO ABOUT 90 PERCENT FAILURE.....AND GO FOR A BIT MORE VOLUME......BLOOD VOLUME TRAINING.
IF MY ARMS AREN'T SORE......I'LL TRAIN EM 3 TIMES A WEEK!
14 SETS FOR CHEST, BACK, LEGS, ETC.......12 SETS FOR ARMS.......AND I USUALLY HIT CALVES TWICE A WEEK......6 SETS PER SESSION.
NOTHING FANCY WHATSOEVER......I JUST DO WHAT WORKS FOR ME!
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i remember when i first started liftin at 10 yrs old, i did the whole body 3 days a week, mon-wed-fri i worked every muscle on those days,it worked back then
dude most muscle I ever put on was doing a 3 days a week 5x5 power routine. squatted on each day, made me real bottom heavy but i got up to 205lb naturally.
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If I had to remember all that I wouldnt go to the gym at all.
I have it printed out to where I just fill it in. That way, I can keep going up in weight and chart my progress.
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HCT-12
Isn't that a cell phone?
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I have it printed out to where I just fill it in. That way, I can keep going up in weight and chart my progress.
Not really, if that was the case you would be breaking world records by now.
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Not really, if that was the case you would be breaking world records by now.
Nah, he would be squatting buildings and bench pressing buses by now.
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i think when a person starts training any type of routine will produce results, when i was 10 i prolly woulda seen results of i was workin construction in the summer. as we get more advanced we need to modify n train harder, n naturally a harder a person trains the duration of the workout gets shorter, the old saying of a person can either train hard or they can train long but they cant do both
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i think when a person starts training any type of routine will produce results, when i was 10 i prolly woulda seen results of i was workin construction in the summer. as we get more advanced we need to modify n train harder, n naturally a harder a person trains the duration of the workout gets shorter, the old saying of a person can either train hard or they can train long but they cant do both
you can train long and train hard but you cant be natural
I just get bored in the gym easily tbh. in and out is for me and works good enough. I mean I get bored 'resting' on a bench or something. USe less weight, and hit another set soon as you can you save a lot of time.
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you can train long and train hard but you cant be natural
I just get bored in the gym easily tbh. in and out is for me and works good enough. I mean I get bored 'resting' on a bench or something. USe less weight, and hit another set soon as you can you save a lot of time.
i hear u, but im talking yates type training or platz like intensity, even on the juice its still really hard to train like that for more than 45 minutes to an hour, the muscles r shot from forced reps,negatives n drop sets, i guess genetics play a role also on how long n hard a person can train
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Chest/sh/arms on mon, wedn, frid
Back/legs on tues, thurs, sat
Mostly do about 8 sets for bigger body parts and 6 for small
30 second rest
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Not really, if that was the case you would be breaking world records by now.
Where did I say that I keep moving up weight endlessly?
I didn`t. Also, there are other things you can do if you stalled out on poundages. Decrease rest time. Increase reps with lower weight. Slow rep tempo. Superset, dropset.
Of course you knew that already. Lets hope so anyways.
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you can train long and train hard but you cant be natural
I just get bored in the gym easily tbh. in and out is for me and works good enough. I mean I get bored 'resting' on a bench or something. USe less weight, and hit another set soon as you can you save a lot of time.
bullshit
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Where did I say that I keep moving up weight endlessly?
I didn`t. Also, there are other things you can do if you stalled out on poundages. Decrease rest time. Increase reps with lower weight. Slow rep tempo. Superset, dropset.
Of course you knew that already. Lets hope so anyways.
Yup, I lift moderate to light weights for my size.
Intensity is less rest and constant tension.
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Yup, I lift moderate to light weights for my size.
Intensity is less rest and constant tension.
I endeavor to only rest for one minute between sets although the routine I follow calls for two minutes. My goal is to shoot for 45 minutes total workout time. That becomes more difficult when I take the longer break.
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Legs
Chest + Abs
Back,Traps,Neck
Shoulders + Abs
Arms
Rest
Rest
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trained each bodypart twice a week, so every 2-3 days for last 6 months, works well until you start to get shitty elbows from too frequent training and burn out so once a week split from now on
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I remember doing this too. It was the most common way to work out. Splits came later. Now I work approximately one muscle group a day, 6 days a week (when I'm really into my workouts and not distracted). I find I need the time between workouts to fully recover. My guess is this is because the older we get the longer it takes to recover.
Those full-body routines made me dread my workouts after a while.
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Arms
Hams & calves
Back
Delts, traps & abs
Chest
Quads & calves
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Calves Chest front side delts.
Back rear delts traps
rest
Hamstrings Quads
Calves arms
Rest
Repeat.
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I've been doing 1 jumping Jack/ week. I've added 30 lbs of muscle in a month.
I saw that. Keep it up.
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Welcome to Getbig. Hope you enjoy the time you spend here. Good that you are already sharing your training experiences with us all. We can all profit from learning something new or even just hearing something we already know but might have forgotten about along the way.
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Welcome to Getbig. Hope you enjoy the time you spend here. Good that you are already sharing your training experiences with us all. We can all profit from learning something new or even just hearing something we already know but might have forgotten about along the way.
From my strong 3 posts i'm sure that was directed to me, thanks i've been a reader for years
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From my strong 3 posts i'm sure that was directed to me, thanks i've been a reader for years
Are you the strapping young 19 year old from Big Ros pics? If so, Prime has a very special welcome planned for you. Just one thing though, do you own a bunny suit?
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My girlfriend has a bunny gown i could borrow...
lol
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I don't don"pressing"
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My girlfriend has a bunny gown i could borrow...
lol
Just borrow the girlfriend
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From my strong 3 posts i'm sure that was directed to me, thanks i've been a reader for years
Yeah, I didn't make that very clear....well that's what happens when one is old and senile. ;D
The bunny suit no doubt is more suited to your girlfriend.
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Welcome to Getbig. Hope you enjoy the time you spend here. Good that you are already sharing your training experiences with us all. We can all profit from learning something new or even just hearing something we already know but might have forgotten about along the way.
very true, i learned alot of stuff on nutrition n training since ive been on getbig,i think its a mistake for a person to not keep an open mind on training n diet, we can still all learn alittle something regardless of how advanced we have gotten