What is your routine

[Slin1]

Tell me your training routine please i want to see if i find any good ones to copy

[pumpster]

There's lots n lots already on here for you to peruse. What's your current routine, in detail?

[Slin1]

There's lots n lots already on here for you to peruse. What's your current routine, in detail?

Training 4 times a week 5-12reps

Workout 1
Squat *5
Legpres*3
BBcurl *4
Tri pushdown *3
Scullcrucher *3
Calvs *5 12-20 reps
forarms *3

Workout 2
Bechpress *4
DBpress * 3
Chins *4
UP row * 3
standing overhead press *4
Chrugs *3
Deadlift *2
Abs with weights*4 12-15reps

[Meso_z]

mon. chest-light tris-calves
thue. back-abs
wed. rest
thir. shoulders-calves
fri. arms-abs
sat. legs
sun. church

[dyslexic]

This week:

Mon: Chest, Tri

Tue: Back, Bis

Wed: Off

Thurs: Legs

Fri: Delts, Traps

Sat: Arms, Forearms

Sun: Off

Calves are 3 days this week. Abs 3 days this week. Cardio 5 days- right after I get up and once before bed.

[mass 04]

Mon-Shoulders, biceps, abs
Tues-Legs
Wed-abs, calves
Thurs-Chest, tris
Fri-Back, Trap, calves

Sat and Sun off

[Bobby]

I just changed to this so arms will get hit more often, once directly and once indirectly. See if it helps progress

1 delts, tris, calves
2 back, trapps, abs
3 ----------------
4 chest, bis, forearms
5 quads, hams
6 ----------------


I used to do this, great split but i feel arms are lagging a bit.

1 chest, tris, calves
2 back, bis, forearms
3 -----------------
4 delts, trapps, abs
5 quads & hams
6 -----------------

[Slin1]

I seems that all of you only hit one muscle group per week. I hit every muscle group two times a week and i think it works pretty good so far. Do you feel splitting the muscle groups so much is better than a half body routine 4times a week and why? Do anyone here do full body routine and what is your experience from that?

[dyslexic]

I seems that all of you only hit one muscle group per week. I hit every muscle group two times a week and i think it works pretty good so far. Do you feel splitting the muscle groups so much is better than a half body routine 4times a week and why? Do anyone here do full body routine and what is your experience from that?

that's why my post say's "this week"...


I will do a full body routine sometimes for weeks in a row. It depends on energy levels and how I feel overall. I will sometimes hit the gym everyday and other times I will hit each muscle group two or three times in a week.


I've been keeping a training journal since 1990.


I don't think anything is really "wrong" as far as working out is concerned-- that is, as long as you are indeed working out. The only wrong thing is taking too much time off, being lazy in the gym, or sabatoging all of your efforts with a shitty diet. I suppose there are many more things that could be considered "wrong"- you just gotta stay with it. Working out is like martial arts; it's a lifetime committment.


When I started working out as a teenager, I was 160 lbs @ 9-10% bodyfat. I was a swimmer. I swam year-round.

I am now close to my mid forties. I weigh about 200lbs and my bodyfat is around 11-12%.

I don't feel I have done anything "wrong" - but I sure have learned a lot about bodybuilding over the years. Once you have the good solid base of muscle, it really doesn't go away, unless you started juicing the day you started working out.

Just keep at it. Don't give up. Put out the effort and over time, you will get the returns you are looking for.

[PANDAEMONIUM]

Squat *5

No offense, man, but unless you're a quadriplegic, you should be squatting more than a 5 lb plate.

[Rinc]

Mon.-Back
Wed.-Chest/Bi's
Fri.- Shoulders/Tri's
Sun.-Legs
Everyday= 4000k calories a day

[Slin1]

that's why my post say's "this week"...


I will do a full body routine sometimes for weeks in a row. It depends on energy levels and how I feel overall. I will sometimes hit the gym everyday and other times I will hit each muscle group two or three times in a week.


I've been keeping a training journal since 1990.


I don't think anything is really "wrong" as far as working out is concerned-- that is, as long as you are indeed working out. The only wrong thing is taking too much time off, being lazy in the gym, or sabatoging all of your efforts with a shitty diet. I suppose there are many more things that could be considered "wrong"- you just gotta stay with it. Working out is like martial arts; it's a lifetime committment.


When I started working out as a teenager, I was 160 lbs @ 9-10% bodyfat. I was a swimmer. I swam year-round.

I am now close to my mid forties. I weigh about 200lbs and my bodyfat is around 11-12%.

I don't feel I have done anything "wrong" - but I sure have learned a lot about bodybuilding over the years. Once you have the good solid base of muscle, it really doesn't go away, unless you started juicing the day you started working out.

Just keep at it. Don't give up. Put out the effort and over time, you will get the returns you are looking for.

You have allot of experience no doubt. do you think hitting one muscle group very hard ones a week is better?

[benchmstr]

i lift weights

bench

[dyslexic]

You have allot of experience no doubt. do you think hitting one muscle group very hard ones a week is better?

Not neccessarily "better".. maybe 'different' is key here. Try it for a bit. Put your theory to a test.


Track your progress and leave nothing to "chance"


I couldn't follow the same routine over and over if I tried. Sheer boredom is reason enough for me.

[wild willie]

sometimes full body


other times.......back and calves......chest and hamstrings......bis and tris.....quads by themselves........should ers and abs.......4 days a week


i rest 2-4 minutes in between sets......every now and then add supersets

and even rest pause.....but just every so often as to shock the muscle


more often than not.......straight sets.......moderate weight and feel the muscle working......contract and focus on pump......try to avoid injuries.


10-12 reps for upper body.........15-20 for lower body

[pumpster]

i rest 2-4 minutes in between sets......every now and then add supersets

Willie, that's an awfully long time between sets. I say up your intensity, sweat and get far more in to the workout with rests of a minute or so.

I would get bored with long rests between sets, plus the pump's all but lost after the 2nd minute or three. Alot more mentally and physically engaging to quicken the pace.

[jon cole]

here's the ultimate mass and strenght routine...

week 1: monday-bench press pinky finger inside 81cm mark 3 sets of 5
            close grip bp 3 sets
            skull crusher 3sets.
            ----
            Pause squat, high bar style 3 sets to the max.
            abs

            wednesday-chins 
            barbell rows
            traps work
            biceps work
            abs

            friday-bench press regular grip to the maw then lower the weight for 5/8/max reps
            flyes
            shoulder work
            ----
            pause squat.

week 2  back training on monday/friday
           bpress training on wed.deadlift on wed.

simple effective all muscle are worked.

[Slin1]

Do you really think pause squats is the way to ultimate mass and strenght? It seems like a cardio workout to me. How long have you bin doing them?

[Redwingenator]

(Superset everything) 4 sets of 6-10 reps to failure unless noted otherwise

Monday - Arms/Shoulders
1-Skullcrushers
2-Incline DB curls

1-French Press on Smith Machine
2-Preacher Curls
3-Lateral Shoulder Raises

1-Tricep Rope Pushdowns
2-Cable Curls
3-Front Shoulder Raises

Tuesday - Legs
1- Squat - (All the way down, stop at the bottom and explode up - no bouncing)

1-Squat on Smith Machine
2-Standing Calf Raises (6-8 reps)
3-Seated Calf Raises (8-12 reps)

1-Single Leg Squat on Smith
2-Standing Calf Raises (6-8 reps)
3-Seated Calf Raises (8-12 reps)

1-Leg Extensions (drop set 12-15 reps)
2-Hamstring Curls (drop set 12-15 reps)
3-Single leg Calf Raises (as many as possible)

Wednesday- Core Strength Day
1-Deadlifts (3-6 Reps)

1-Deadlifts (3-6 Reps)
2-Ab Rollout

1-Straight Leg Deadlifts
2-Planks (Add 45 lb plates to your low back if you can hold for over 60 seconds)

Thursday - Back/Shoulders/Chest/Arms
1-Flat Bench
2-Individual DB rows

1-DB Shoulder Press
2-Lat Pull Down

1-Weighted Dips
2-Upright Rows

1-BB Bicep Curls
2-French Press on Smith Machine

Friday- Legs

1-Squats
2-Standing Calf Raises
3-Seated Calf Raises

1-Single Leg Squats
2-Standing Calf Raises
3-Seated Calf Raises

1-Leg Extensions
2-Straight Leg Deadlifts

Saturday- Forearms/Abs/misc. (This is a more casual "fun" day)
1-DB wrist curls
2-BB wrist extensions
3-Hanging leg raises

1-DB wrist Curls
2-Reverse Bicep Curls
3-Something Abs

1-Something grip strength (plate pinch, hammer strength gripper, etc)
2-Something Abs

[jon cole]

Do you really think pause squats is the way to ultimate mass and strenght? It seems like a cardio workout to me. How long have you bin doing them?

In fact after heavy set of pause squat my cardio is ok but my legs are destroyed and burned.
It's like deadlift with a pause, believe me a set of 12 reps with 210 kilos is everything but cardio.

[greg2112]

Nice routine!  I like it.

here's the ultimate mass and strenght routine...

week 1: monday-bench press pinky finger inside 81cm mark 3 sets of 5
            close grip bp 3 sets
            skull crusher 3sets.
            ----
            Pause squat, high bar style 3 sets to the max.
            abs

            wednesday-chins 
            barbell rows
            traps work
            biceps work
            abs

            friday-bench press regular grip to the maw then lower the weight for 5/8/max reps
            flyes
            shoulder work
            ----
            pause squat.

week 2  back training on monday/friday
           bpress training on wed.deadlift on wed.

simple effective all muscle are worked.

[jon cole]

Nice routine!  I like it.

The fact is that the routine is good for a natural.
one day of training/one day of rest.
since i'm using it my appetite come back.
my strenght grew up.
i'm bigger.

nothing fancy, just basic.
if you put everything on bench press, pause squat and dead that's enough.


my pause squat come from 90kg*7 to 120*7 reps in 3 weeks.
my close grip bench press from 115kg*3 to 127.5*3 in one month.
i can do 12 chins easily and locked at 109 kg bodyweight. 

the bench press/squat training is hell, back workout looks like a sissy workout.

[pumpster]

The fact is that the routine is good for a natural.
one day of training/one day of rest.

I can't agree that it's necessary to hold to the belief in vogue now to some that the natural body can't handle consecutive days of workouts and automatically needs a high degree of rest-this is only one point of view.

Others believe that this short-changes and doesn't fully account for the body's actual abilities to handle work with or without drugs. It's quite viable to use a double-split of 2 consecutive days (or 3), lift each day thru a 2 or 3 day cycle then then take a rest day and repeat, without drugs. Been there done it. Other factors that enter in to it are the length and intensity of each workout, the order and sequence of muscles hit on consecutive days, and the individual's capacity to handle work.

Best to experiment with different patterns and cycles, each for a substantive time, then gauge effectiveness of each.

[tbombz]

naturals probably need to train more often. protein synthesis is only elevated for 2-3 days after training. with steroid users, protein synthesis is elevated in all muscles every day of the eek, so you can do once weekly traiing and still grow optimally. for a natural if your only hitting a body part once a week then you have 3-4 days a week where that muscle isnt growing.

[jon cole]

I can't agree that it's necessary to hold to the belief in vogue now to some that the natural body can't handle consecutive days of workouts and automatically needs a high degree of rest-this is only one point of view.

Others believe that this short-changes and doesn't fully account for the body's actual abilities to handle work with or without drugs. It's quite viable to use a double-split of 2 consecutive days (or 3), lift each day thru a 2 or 3 day cycle then then take a rest day and repeat, without drugs. Been there done it. Other factors that enter in to it are the length and intensity of each workout, the order and sequence of muscles hit on consecutive days, and the individual's capacity to handle work.

Best to experiment with different patterns and cycles, each for a substantive time, then gauge effectiveness of each.

in 10 years i experiment different kind of training, always natural.
i used to train five day a week, 2 hours a day in the past using lot of sets, lot of reps.
no doubt this routine is effective.
a mass routine.

a precision is that the routine i detailed on the post is a global mass and strenght routine.
i focused on bench squat dead for the fall/ winter every years.

then in march/april i switch for a mass routine, 5 day a week.
during this routine my strenght genrally stall although i gain a lot of mass.