New routine for the month of january

[sculpture]

I ve decided to commence a month of bodybuilding style workouts - using isolation movements in additin to compound, following a traditional split, employing intensity boosting techniques, expanded volume, etc. This is a departure from my current training which is almost exclusively multi joint and is designed to build strength and speed. Im just looking for some advice - its only going to be for a month so i m not too concerned about overtraining.

I m thinking

DAY 1 Chest and Biceps
Bench press - 3 sets 6 -10
Dip - 3 sets to failure (descending weights), negatives on final set
Incline dumbell press - 3 sets failure at same weight
Dumbell pullover - 3 sets failure
Pressups - various reps

Incline d curl - 3 sets to failure (descending weights)
Preacher curl - 3 sets to failure (descending weights)
Hammer curl - 3 sets to failure (descending weights)

Day 2 Legs
Leg extensions - 3 sets 15- 20 reps (then partials)
Superset: Dumbell walking lunges and leg press - 3 sets 10 reps a piece
Squats - 5 - 6 sets 6 - 10 reps (ascending weights)
Front squats - 3 sets 10 - 15 reps
Glute ham raises - 3 sets 8 - 10 reps
Standing calf raises - 5 sets 10 - 20 reps
Seated calf raises - 5 sets 10 - 20 reps

Day 4 Back, forearms
Chin ups - 3 sets warmup 8 - 10 reps
Deadlifts - 3 sets 6 - 10 reps (overhand grip)
Weighted hammer chins - 3 sets failure (descending weights), negatives at end
Underhand barbell rows - 3 sets failure (descending weights) cheating on last set
Nautilus pullovers - 3 sets failure (descending weights) drop set final set

Wrist curl - 3 sets failure (descending weights)
Timed hanging hold from chin up bar

Day 6 Shoulders, triceps
Standing military press - 3 sets 6 - 10 reps
Upright row - 3 sets failure (descending weights)
Seated dumbell laterals - 3 sets failure (descending weights) partials on final set
Read delt raise - 3 sets failure (descending weights)
Seated dumbell press - 3 sets failure same weight

Close grip bench - 3 sets 6 - 10 reps, half range of motion
Lying dumbell extension - 3 sets failure (descending weights), negatives on final set
Rope pulldowns - 3 sets failure (descending weights)

And thats about all. Im open to suggestion and looking to really shock my body into some growth.

By the way, my first work out is tommorow on new years day. Looking to start the new year as i mean it training wise

Enjoy your new years and have a good one.

[wes]

I ve decided to commence a month of bodybuilding style workouts - using isolation movements in additin to compound, following a traditional split, employing intensity boosting techniques, expanded volume, etc. This is a departure from my current training which is almost exclusively multi joint and is designed to build strength and speed. Im just looking for some advice - its only going to be for a month so i m not too concerned about overtraining.

I m thinking

DAY 1 Chest and Biceps
Bench press - 3 sets 6 -10
Dip - 3 sets to failure (descending weights), negatives on final set
Incline dumbell press - 3 sets failure at same weight
Dumbell pullover - 3 sets failure
Pressups - various reps
I`d move pullovers to back day and do dips last on this day.

Incline d curl - 3 sets to failure (descending weights)
Preacher curl - 3 sets to failure (descending weights)
Hammer curl - 3 sets to failure (descending weights)

Day 2 Legs
Leg extensions - 3 sets 15- 20 reps (then partials)
Superset: Dumbell walking lunges and leg press - 3 sets 10 reps a piece
Squats - 5 - 6 sets 6 - 10 reps (ascending weights)
Front squats - 3 sets 10 - 15 reps
Glute ham raises - 3 sets 8 - 10 reps
Standing calf raises - 5 sets 10 - 20 reps
Seated calf raises - 5 sets 10 - 20 reps
I`d start with 5-6 sets of squats,next I`d super-set leg press with front squats,then walking lunges,then 1 set of extensions to failure to finish off,20-30 reps done slowly.

Add in more hamstrings.........at least 8-10 sets total..........no where near enough ham work as opposed to quads.

Day 4 Back, forearms
Chin ups - 3 sets warmup 8 - 10 reps
Deadlifts - 3 sets 6 - 10 reps (overhand grip)
Weighted hammer chins - 3 sets failure (descending weights), negatives at end
Underhand barbell rows - 3 sets failure (descending weights) cheating on last set
Nautilus pullovers - 3 sets failure (descending weights) drop set final set

Wrist curl - 3 sets failure (descending weights)
Timed hanging hold from chin up bar

Day 6 Shoulders, triceps
Standing military press - 3 sets 6 - 10 reps
Upright row - 3 sets failure (descending weights)
Seated dumbell laterals - 3 sets failure (descending weights) partials on final set
Read delt raise - 3 sets failure (descending weights)
Seated dumbell press - 3 sets failure same weight
Looks good but drop dumbell presses......pretty redundnat IMO

Close grip bench - 3 sets 6 - 10 reps, half range of motion
Lying dumbell extension - 3 sets failure (descending weights), negatives on final set
Rope pulldowns - 3 sets failure (descending weights)

And thats about all. Im open to suggestion and looking to really shock my body into some growth.

By the way, my first work out is tommorow on new years day. Looking to start the new year as i mean it training wise

Enjoy your new years and have a good one.

Good luck !

[sculpture]

Cheers

Normaly i start with squats but i have a nagging injury that prevents me from going too heavy - pre exhausting means i can still get a good workout with lower weights.

And i would superset f. squats with leg press but in my gym theyre spaced miles apart from each other!

[wes]

Makes sense..........whatever you do,train your ass off!

I think this type of workout will make you gain bigtime since it is so different from what you are used to doing.............milk it for all it`s worth,why stop at a month.......if you`re still gaining,go for it!!

Happy New Year! 

[pumpster]

-Pullovers-do just once, with back as suggested.

-If you're gonna do isolations, include them everywhere, for example with chest remove one of the pressing motions and instead include cable or DB flys.

-IMO you're doing just a little too much volume, involving some redundancies. Examples include squats-do either standard or front squats in one workout, not both. Chest presses same thing. Delts do military presses or DB presses in a workout, not both. Doing sets for rear delts is quite optional, given the fact they're already hit from rowing motions. Same thing with Biceps i think 9 sets of curls is too high, keep it 6-7 for everything. Triceps cut down the combined sets between close-grips and pushdowns, give more sets to the more effective one and less to the "finishing" exercise that doesn't require 3 sets. Reduce sets to 6-7 for smaller muscles, 7-9 for larger muscles, then focus on increased intensity to those sets, focusing on increasing the reps/weight using whatever techniques are needed, including cheats, rest-pause, partials, etc.

-The sequence of some exercises should be changed IMO. Deads having nothing directly to do with lat work, move them to the end after the rest. Deads this is debatable to some but for me i'm fine having the lower back hit by exercises like squats and rows, if you do deads i would say do them last in the workout as they take a lot out of you and compromise intensity on other exercises. Same thing with upright row, don't do them in the middle of a session devoted to delts, do them after delts. Wrist curls do them with arms, at the end.

-Use one month as the initial plan but if gains and vibe are positive keep going with it 1-2 months or more.

[sculpture]

-Pullovers-do just once, with back as suggested.

-If you're gonna do isolations, include them everywhere, for example with chest remove one of the pressing motions and instead include cable or DB flys.

-IMO you're doing just a little too much volume, involving some redundancies. Examples include squats-do either standard or front squats in one workout, not both. Chest presses same thing. Delts do military presses or DB presses in a workout, not both. Doing sets for rear delts is quite optional, given the fact they're already hit from rowing motions. Same thing with Biceps i think 9 sets of curls is too high, keep it 6-7 for everything. Triceps cut down the combined sets between close-grips and pushdowns, give more sets to the more effective one and less to the "finishing" exercise that doesn't require 3 sets. Reduce sets to 6-7 for smaller muscles, 7-9 for larger muscles, then focus on increased intensity to those sets, focusing on increasing the reps/weight using whatever techniques are needed, including cheats, rest-pause, partials, etc.

-The sequence of some exercises should be changed IMO. Deads having nothing directly to do with lat work, move them to the end after the rest. Deads this is debatable to some but for me i'm fine having the lower back hit by exercises like squats and rows, if you do deads i would say do them last in the workout as they take a lot out of you and compromise intensity on other exercises. Same thing with upright row, don't do them in the middle of a session devoted to delts, do them after delts. Wrist curls do them with arms, at the end.

-Use one month as the initial plan but if gains and vibe are positive keep going with it 1-2 months or more.

I agree mostle with what you say.

But:

Why not do pullovers twice? I feel the dumbell version in the chest and the nautilus version strictly in the lats as i did today. 2 variations of the same basic exercise yet the muscle recruitment is signifcantly altered.

I'll probably ditch the front squat but hate the idea of not perfroming a good exercise even for a month and coming back to it and not being as good at it.

I'll probably replace the dumbell presses with the overhead dumbell raise - old school exercise that nails the delts.

Agreed on deadlifts but i dont use straps or anything and doing them early ensures my grip remains true

I understand the rationale for relegating upright rows after the raises but i've found by exhausting my traps prior to raises allows me to focus on the delts more during the exercise and not recruit the traps as much

Thoughts?

[Zach Trowbridge]

My only suggestion that I haven't seen covered already is to avoid going to failure so many times in a given workout unless you're drug-assisted.  I would leave 1-2 reps left in the tank until your final set, and then hit failure.  Just IMO, that's one modification I made a long time ago that helped my recovery significantly.

[sculpture]

My only suggestion that I haven't seen covered already is to avoid going to failure so many times in a given workout unless you're drug-assisted.  I would leave 1-2 reps left in the tank until your final set, and then hit failure.  Just IMO, that's one modification I made a long time ago that helped my recovery significantly.

I agree but its only for a month

Reaching failure multiple times on a single exercise is exhausting but the pump is exquisite

[pumpster]

I agree mostle with what you say.

But:

Why not do pullovers twice? I feel the dumbell version in the chest and the nautilus version strictly in the lats as i did today. 2 variations of the same basic exercise yet the muscle recruitment is signifcantly altered.

I'll probably ditch the front squat but hate the idea of not perfroming a good exercise even for a month and coming back to it and not being as good at it.

I'll probably replace the dumbell presses with the overhead dumbell raise - old school exercise that nails the delts.

Agreed on deadlifts but i dont use straps or anything and doing them early ensures my grip remains true

I understand the rationale for relegating upright rows after the raises but i've found by exhausting my traps prior to raises allows me to focus on the delts more during the exercise and not recruit the traps as much

Thoughts?

First of all, anyone who takes a few minutes to help should receive a thanks....

On the pullovers, the only reason i removed one of them was because i assumed that you wanted to hit muscles once weekly. IMO twice weekly is always better, so go to it.

Who said ditching the front squat? Reread..i said don't create redundancies-do one or the other but not both in the same workout, same with other examples mentioned.

As far as replacing the DB press with raise, again just my opinion, but if you read my thoughts what i'm saying is that it would be worth removing both the exercise and those sets, because you're doing high volume. Instead, you could do one of those exercises in lieu of one of the others you do, in a different workout instead. Just my opinion; i used to use higher volume and found what im saying here is more effective if the intensity is high-rotate the exercises if you want to get them all in, but don't do them all in the same workout, thus keeping the volume on the high side.

Ordering the deads according to grip issues seems a weak reason, get the straps or do another exercise that doesn't create that issue would be my choice.

What you said about traps makes sense if it works for you, not only for the reason you mention but also for another reason, which is that sometimes taking a break from working a muscle by doing another one, then coming back to more exercises for the original muscle works for some people, whether it's an established theory or not.

[Hedgehog]

Dip - 3 sets to failure (descending weights), negatives on final set

IMO, doesn't make sense to do the eccentrics last, after you first pushed yourself to failure.

Do the eccentric set after a short warm up set, then follow it with a few quick sets with little rest.

I also suggest you don't do the eccentric set more than every other week, it will push you over the limit into overtraining otherwise, considering how much training to failure you're doing.

[sculpture]

First of all, anyone who takes a few minutes to help should receive a thanks....

On the pullovers, the only reason i removed one of them was because i assumed that you wanted to hit muscles once weekly. IMO twice weekly is always better, so go to it.

Who said ditching the front squat? Reread..i said don't create redundancies-do one or the other but not both in the same workout, same with other examples mentioned.

As far as replacing the DB press with raise, again just my opinion, but if you read my thoughts what i'm saying is that it would be worth removing both the exercise and those sets, because you're doing high volume. Instead, you could do one of those exercises in lieu of one of the others you do, in a different workout instead. Just my opinion; i used to use higher volume and found what im saying here is more effective if the intensity is high-rotate the exercises if you want to get them all in, but don't do them all in the same workout, thus keeping the volume on the high side.

Ordering the deads according to grip issues seems a weak reason, get the straps or do another exercise that doesn't create that issue would be my choice.

What you said about traps makes sense if it works for you, not only for the reason you mention but also for another reason, which is that sometimes taking a break from working a muscle by doing another one, then coming back to more exercises for the original muscle works for some people, whether it's an established theory or not.

Cheers

I'm completely against the use of straps. What alternatives exist - hyperextension? In which case i would relegate them to the end.

Re: the traps issue. I figured starting with the most compound exercises and those where i can handle the most weight seemed the most logical option. Of course, mixing the order every week would, i imagine, have its owen merits.

IMO, doesn't make sense to do the eccentrics last, after you first pushed yourself to failure.

Do the eccentric set after a short warm up set, then follow it with a few quick sets with little rest.

I also suggest you don't do the eccentric set more than every other week, it will push you over the limit into overtraining otherwise, considering how much training to failure you're doing.

I may have not been clear - i'm not intending on a set of negatives, merely an end to teh final set of dips after i've reached positive failure. Nice, slow and controlled descent for a couple of reps.

Derfinetly agree on the not doing it every month front. It'd be a killer

[pumpster]

I think hypers are better ya, because the injury potential is much lower than with deads, which is one of the most dangerous exercises IMO. If you have to do something for lower back i'd say hypers or if weights, rely on indirect exercises like squats/rows or do rack pulls.

[jorgen]

Do you honestly think that you can do all of those sets and reps with proper intensity and then recover properly?  I mean take your bicep training on Day 1.  Nine sets to failure?  This is after doing 12+ sets of chest (lots of them to failure) beforehand.

Shock your body into growth?  Good luck with that.