to those on here who actually do train..

[Core]

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.

[Shockwave]

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.

[Waller]

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

[_aj_]

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

[Hulkotron]

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.

[Core]

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...

[the trainer]

I do the football train I hope that counts.

[gracie bjj]

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

[bigmc]

mon glutes

tues glutes

wed glutes

Thursday glutes

fri glutes

sat glutes

sun glutes


consistency is the key

[wolfrittner]

mon glutes

tues glutes

wed glutes

Thursday glutes

fri glutes

sat glutes

sun glutes


consistency is the key

that's dedication

[Hulkotron]

bigmc has some of the top 5 glutes on getbig.

[Leatherneck]

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.

[DroppingPlates]

OP should write articles for Flex

[Shockwave]

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

[The Wizard of Truth]

HCT-12

[Mawse]

Push / pull / legs

Two days on , one day off.

Usually 1-3 heavy sets then 10x10 stuff

[falco]

I love to squat.

[Simple Simon]

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.

[Grape Ape]

ATM 5 days a week

outed

[Henda]

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

[Grape Ape]

I do full body every workout, generally starting with some variation of one of the big three compound lifts.

[The True Adonis]

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***

[Simple Simon]

outed

Fucking Lol...

[Shockwave]

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.

[_aj_]

.