Advices

[body88]

Hello.  I need some help with my routine.  I tried posting this on the training board, but no one goes there and pumpster is a twat.  Any help would be much appreciated.

Normal workout for me: (I usually do seven different exercises for 5 sets of 10-15 reps).  The first number is the amount of exercise I do for the muscle group not the set total.  The set total is usually 35-40 including one warm up.

Chest:  7x5x10

Back:   7x5x10

Rest

Arms: 7x5x12

Shoulders/traps: 6x5x10

Rest

Legs/calves: - 8x5x15

repeat


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.

[MAXX]

35-40 sets per workout? are all those working sets? or do you count the pyramid warmups as sets to?

if it's all worksets you should cut down on that volume. not even the juiced up ifbb pros does that much.

[body88]

35-40 sets per workout? are all those working sets? or do you count the pyramid warmups as sets to?

if it's all worksets you should cut down on that volume. not even the juiced up ifbb pros does that much.

I do seven exercies of 5x10 for major muscle groupus.  There is a warmup set.  I like volume.

Chest

Bench 5x10
Incline 5x10
Decline 5x10
Cables 5x10
Machine 5x10
Fly 5x10

Takes me an hour to do this.

[MAXX]

you must be really fast then that would prolly take me close to 2 hours. if you do every set to failure with more intensity you wont need as much sets.

edit: ah ok so there is a warmup set then it's not that much i guess.

[body88]

you must be really fast then that would prolly take me close to 2 hours. if you do every set to failure with more intensity you wont need as much sets.

edit: ah ok so there is a warmup set then it's not that much i guess.

4 working sets x 4 sets of ten.  Any thoughts on the second split?

[Ursus]

vary the rep range. do teh main exercises with lower reps then toward end of workout as you are doing th esuperfluous shit then do higher reps.

just my opinion

[body88]

vary the rep range. do teh main exercises with lower reps then toward end of workout as you are doing th esuperfluous shit then do higher reps.

just my opinion

Good idea. Maybe go 8 reps on the main work.

[Ursus]

Even 5x5 on flat bench 8-10 on inclines maybe 12-15 on dips and 20 on flyes

Just an idea mate. I done something similar and worked a treat

[brent2741]

"it wouldn't be hard to give him the wrong.....advices"

[body88]

"it wouldn't be hard to give him the wrong.....advices"

I have been training long enough to see through your shady advices!!!!    Give real advices.

[body88]

Even 5x5 on flat bench 8-10 on inclines maybe 12-15 on dips and 20 on flyes

Just an idea mate. I done something similar and worked a treat

I like it.  Your slang is awesome, govnah....wait thats English....fuck.

[brent2741]

I have been training long enough to see through your shady advices!!!!    Give real advices.

its a quote from pumping iron jack ass, it was a joke

[body88]

its a quote from pumping iron jack ass, it was a joke

I know that....did you not know I was kidding, ha-ha.  Note the wink face.

[brent2741]

I know that....did you not know I was kidding, ha-ha.  Note the wink face.

oh... i guess i didn't see that... the internet ruins any kind of sarcasm

[TacoBell]

Volume is way too high.
You cannot be lifting heavy enough if you are doing that much.
Also, you dont need 7 exercises, pick 2 or 3, and do a different 2 or 3 the next time.

[Mars]

[MAXX]

Volume is way too high.
You cannot be lifting heavy enough if you are doing that much.
Also, you dont need 7 exercises, pick 2 or 3, and do a different 2 or 3 the next time.

imo you should do many different exercises but focus on the basic ones. 3 working sets on the basic heavy ones, 2 on the refining higher reps.

like this for example
3* flat bench (heavy around 5-8 reps)
3* incline bench (heavy to)
then more refining
2* decline db flyes (more reps 10-12)
2* incline db flyes (more reps 10-12)
2* machine presses (more reps here to)
then maybe finish of with some dipps 2* as many as you can

= 14 work sets totall

well enough for such a small muscle group as chest.

this is just my opinion. what works for me.

[QuakerOats]

I do seven exercies of 5x10 for major muscle groupus.  There is a warmup set.  I like volume.

Chest

Bench 5x10
Incline 5x10
Decline 5x10
Cables 5x10
Machine 5x10
Fly 5x10

Takes me an hour to do this.

damn dude that's a lot of sets, how much weight are we talking about?

[Ursus]

I like it.  Your slang is awesome, govnah....wait thats English....fuck.

glad you like

[TacoBell]

imo you should do many different exercises but focus on the basic ones. 3 working sets on the basic heavy ones, 2 on the refining higher reps.

like this for example
3* flat bench (heavy around 5-8 reps)
3* incline bench (heavy to)
then more refining
2* decline db flyes (more reps 10-12)
2* incline db flyes (more reps 10-12)
2* machine presses (more reps here to)
then maybe finish of with some dipps 2* as many as you can

= 14 work sets totall

well enough for such a small muscle group as chest.

this is just my opinion. what works for me.

too much, past a certain point you are simply expending energy rather than stimulating muscle growth.
Mon.....   Flat Bench, Inc Fly, Dips
Fri.......    Inc Dumbell, Pec Dec

Go heavy and hard and you will have done enough to stimulate all the growth in the world.

[body88]

damn dude that's a lot of sets, how much weight are we talking about?

Chest

Bench 5x10  (warmup 135) 205, 225, 235, 245.
Incline 5x10  (warmup 135) 175, 185, 205, 215.
Decline 5x10 (warmp 135) 225, 235.245,255
Cables 5x10 varies
Machine 5x10 varies
Fly 5x10 warmp 35,45,55,65,65


I try to use good form.  I am not strong.