to those on here who actually do train..

[Lobstah]

I don't even lift anymore. I just spend hours riding the cock, shedding pounds and tears.




I mean no, that's not true.

[NotMrAverage]

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

[Grape Ape]

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).

[Shockwave]

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.

[gracie bjj]

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

[Simple Simon]

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.

[Primemuscle]

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.

[Mr Anabolic]

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.  

[_aj_]

If I had to remember all that I wouldnt go to the gym at all.

Kind of anti-instinctive training.

[wild willie]

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!

[Core]

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.

[The True Adonis]

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.

[el numero uno]

HCT-12

Isn't that a cell phone?

[Simple Simon]

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.

[Mr Anabolic]

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.

[gracie bjj]

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

[Core]

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.

[gracie bjj]

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

[mazrim]

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

[The True Adonis]

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.

[The True Adonis]

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

[Simple Simon]

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.

[Primemuscle]

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.

[wes]

Legs
Chest + Abs
Back,Traps,Neck
Shoulders + Abs
Arms
Rest
Rest

[theyounghormone]

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