Members Routines....POST YOURS!

uhhh yes u can look at the westside boys or any powerlifting team they often train upto 9 times per week.and dont say they're all juiced even the nats train this way

Pure sexiness
READ THIS BEFORE MAKING ANY QUESTIONS ABOUT ROUTINES

btw take a look at tokars journal

Pure sexiness
READ THIS BEFORE MAKING ANY QUESTIONS ABOUT ROUTINES

Current routine:

Day 1:

Bench pyramid
incline dumbbells 4 sets of 8
pec deck supersetted w/ incline flys both 3 sets of 8- 10 reps

Cable rows heavy 4 stes of 8
Pull ups 4 sets of however many
hammer machine rows heavy

barbell shrugs supersetted w/ up right rows
hanging reverse shrugs supersetted w/ seated shoulder press
reverse flys supersetted w/ lateral raises (machine)

10 min on tread mill
5 on bike

Day 2:

straight bar curls
wide grip 4 reps, med grip x4, narrow grip x4 = 1 set ( 2 sets )
preacher curl w/ drop sets 3x8
hammer curls 3x8
zottman curls 3x8

close grip bench 3x8
weighted dips 3x8
v grip tri cable extensions 3x10

behind the back wrist curls supersetted w/ reverse curls
seated wrist curls supersetted w/ reverse wrist curls

1 mile run
1.5 on bike or 5 min or so on elipticle

day 3
off

days 4- 7
some running here and there

i do racks instead of deads because of an niggle, each week i lokwer the rack pull height so in a couple of months this will be a full deadlift. my thinking is that this will slowly strengthen my back without aggravating it

I have now stepped my training back up to a 4 day week split. I have chossen to work each body part twice/week.

MON/THUR

Bench Press 3 x 10-12
Incline Bench Press 3 x 10-12
Bent Over Row 3 x 10-12
One Arm Dumbell Row 3 x 10-12
EZ Barbell Curl 3 x 10-12
Concentration Curl 3 x 10-12
Crunch 3 x 20-30
Leg Raise 3 x 15-20

TUE/FRI

Squat 3 x 12-15
Lunges (Dumbells) 3 x 12-15
Straight Leg Deadlift 3 x 12-15
Standing Calve Raise 3 x 15-20
Single Leg Calve Raise 3 x 15-20
Barbell Shoulder Press 3 x 12-15
Upright Row 3 x 12-15
Tricep Extension 3 x 10-12
Tricep Kickback 3 x 10-12

WED/SAT/SUN - REST

Deadlift x 4
Barbell rows x 4
wide grip chins x 4
ez bar curls x 4

squats x 4
bench press x 4
military press x 4
dips x 4

dat on - day off - day on - day off - day on - day off

Northern Englands strongest man u90kg  2010
The Midlands strongest man u90kg 2011
Yorkshires strongest man u90kg 2011
uk Open powerlifting champion 90kg 2010
PAGAN humilator since 2009

hey everyone
its been a while since i posted on here
i have a question regarding grouping muscle workouts together....i have been workin out one muscle bodypart a day with cardio (cuz i wanted to drop fat off my body and its been workin) .... but ive been thinkin about grouping muscle parts together to change up my workout routine but at the same time drop the fat also..... now my question is WHICH MUSCLE GROUPS SHOULD I WORKOUT TOGETHER??? ive been hearing alot of things....chest and back, shoulders and tricepts, back and bicepts, back and shoulders, ect .... its been a while since i did two muscle a day (since i use to bodybuild myself)...but now im just tryin to get in shape...im on a strict diet (which i dont need to get into).....i was wondering if some of you guys can share some knowledge with me from experience........thank u

Hi mohammed, best off starting a new topic rather than getting in the middle of this one, but as you can see form the plethora of variuos routines listed here, there is no right or wrong hard and fast way of doing it. Try different methods and discover which one suits you and you enjoy the most.

Dirty

ORIGINAL: Archie130979

I have now stepped my training back up to a 4 day week split. I have chossen to work each body part twice/week.

MON/THUR

Bench Press 3 x 10-12
Incline Bench Press 3 x 10-12
Bent Over Row 3 x 10-12
One Arm Dumbell Row 3 x 10-12
EZ Barbell Curl 3 x 10-12
Concentration Curl 3 x 10-12
Crunch 3 x 20-30
Leg Raise 3 x 15-20

TUE/FRI

Squat 3 x 12-15
Lunges (Dumbells) 3 x 12-15
Straight Leg Deadlift 3 x 12-15
Standing Calve Raise 3 x 15-20
Single Leg Calve Raise 3 x 15-20
Barbell Shoulder Press 3 x 12-15
Upright Row 3 x 12-15
Tricep Extension 3 x 10-12
Tricep Kickback 3 x 10-12

WED/SAT/SUN - REST

I know I only just posted the above routine but I have been doing for a fair while now, but just could never be posting it up. I now feel that I am begining to overtrain as I feel my muscles are not getting enough recovery time between workouts with doing each body part twice per week. I have now changed to a 4 day split with working out each body part only once per week now.

MONDAY
CHEST/TRICEP

Flat bench barbell press 4 x 6-8
Incline bench barbell press 4 x 6-8
Flat bench dumbbell press 4 x 6-8
Tricep extension 3 x 6-8
Tricep kickback 3 x 6-8

TUESDAY
BACK/BICEP

Deadlift 4 x 6-8
Bent-over barbell row 4 x 6-8
One arm dumbbell row 3 x 6-8
EZ barbell curl 3 x 6-8
Concentration Curl 3 x 6-8

THURSDAY
DELTS/TRAPS/ABS

Barbell shoulder press 4 x 6-8
Upright row 3 x 6-8
Barbell shrug 4 x 6-8
Crunch 3 x 25-30
Leg raise 3 x 15-20

FRIDAY
LEGS

Squat 4 x 6-8
Dumbbell lunges 4 x 6-8
Straight leg deadlift 4 x 6-8
Standing cald raise 3 x 6-8
Single leg calf raise 3 x 6-8

if only people would forget all these 4 and 5 day splits there would be alot more muscle!

More rest days than training days, concentration on core movements and less sets and exercises.

e.g

Saturday: Bench, Deadlift, overhead press, shrug, ab work

Wednesday: Squat, row/chins, calf work, curls

get your diet nailed, enough sleep, progress with weight increments and you will stand a much better chance of growing

no more than 3 sets at the most

ORIGINAL: jonbaker

if only people would forget all these 4 and 5 day splits there would be alot more muscle!

More rest days than training days, concentration on core movements and less sets and exercises.

e.g

Saturday: Bench, Deadlift, overhead press, shrug, ab work

Wednesday: Squat, row/chins, calf work, curls

get your diet nailed, enough sleep, progress with weight increments and you will stand a much better chance of growing

no more than 3 sets at the most

I never realised the pro BB's were doing it wrong. You should train them they might learn something.

top pro bodybuilders account for less than 1% of all trainees. They have outstanding genetics and or have used drugs. If you are on gear then fine, if you have great genetics then fine, but if you are like the average joe, training like the pros will get you no where which is why so many people fail and give up.

Read Beyond Brawn, you might learn something

my routine is:

5x5 barbell curls (currently 18 kilos)
5x10 tricep curls (9 kilos)
5x20 pull overs (9 kilos)
5x20 crunches
3x12 squats
5x20 trap lifts (16 kilos)

opinions?

my routine is:

5x5 barbell curls (currently 18 kilos)
5x10 tricep curls (9 kilos)
5x20 pull overs (9 kilos)
5x20 crunches
3x12 squats
5x20 trap lifts (16 kilos)

opinions?

This is your routine? You must be new to training. Scrap this routine as it is going to achieve nothing. Have a look at this link:
http://www.muscletalk.co.uk/Need_a_routine%3F__Read_this%25/m_1326/tm.htm

And this link:
http://www.muscletalk.co.uk/Bodybuilding_for_the_Beginner%21/m_2245/tm.htm

Let it sink.... I can swim.

But i am making good gains so i will stick with it

Looks like a solid routine to me Archie, very similar to mine, and ive been progressing very steadily on it.

Experimentation is the key, no one is alike, ive tryed the training less often and less sets way, and it got me nowhere, found i grew better with more Sets and Reps.

Monday - Chest/Triceps
Tuesday - Back
Thursday - Delts/Biceps
Friday - Legs

Chest/Triceps
Bench Press 4x 6
Incline Flyes 4x 8
Close Grip Bench 4x 6
Cable Pressdown 5x 10

Back
Deadlifts - 4x 8
Chins 4x 10
Wide Pulldowns 4x 8
Dumbell Shrugs 4x 8

Delts/Biceps
Overhead Press 4x 8
Side Laterals 4x 10
Alt Dumbell Curls 4x 8
Cable Laterals 4x 12

Legs
Squats 4x 10
Leg Press 4x 15
Leg Extension 4x 20

http://www.muscletalk.co.uk/m_286316/mpage_1/key_/tm.htm#286698

But i am making good gains so i will stick with it

Your choice but the workout is awful. The reason you are "making good gains" is because you are new to training and your body will respond to any type of weight training. With that said, you will realize before too long that the routine is not optimal and that you should have been training properly from the beginning.

Let it sink.... I can swim.

so you think i should completely change my pattern, if i go down from everything 3 times a week to once a week wont that slow gains???????

so you think i should completely change my pattern, if i go down from everything 3 times a week to once a week wont that slow gains???????

Not sure what you mean? Are you doing the routine posted above three times a week?

Let it sink.... I can swim.

yes, tuesday, thursday and sunday

yes, tuesday, thursday and sunday

Makes things even worse. You definitely need to have a look at the links I posted earlier, especially the second one. Read through it and post any questions you may have.

Let it sink.... I can swim.

i dont understand that if i cut my workouts by two thirds how ill grow even more, wont the muscle grow then stop growing before my next session?

Your not cutting your workouts by 2/3 your adding.

The second link advises a 4 day split, so you will be there more time, just the time will be better spent, with a Split, you can blast the muscle as hard as you can, and it has plenty of time to heal and reover, just in time for the next time it is worked.

With your present workout the muscles worked at the end wont be getting enough work as you will be more fatigued by the time you get to them, especially when you have easier excercise's like Bicep Curls and Crunches before Squats, and your also missing a proper Chest Excercise too, and im not sure what a Tricep Curl is.

http://www.muscletalk.co.uk/m_286316/mpage_1/key_/tm.htm#286698

ORIGINAL: jonbaker

top pro bodybuilders account for less than 1% of all trainees. They have outstanding genetics and or have used drugs. If you are on gear then fine, if you have great genetics then fine, but if you are like the average joe, training like the pros will get you no where which is why so many people fail and give up.

Read Beyond Brawn, you might learn something

Never heard so much BS in my life. Not even going to bother reading it. Although I am still learning all the time, I have been lifting for 12-13 years + reading and researching all that time aswel. About 90% of the readings basicly say if you are serious about your training, eventualy you will have to go on to a 4 day split to allow yourself to work each muscle group intensly enough with also allowing yourself enough time to recover. I think you would be better researching some more so that you can learn something instead of being stuck at a beginners level.

quote:

ORIGINAL: jonbaker

top pro bodybuilders account for less than 1% of all trainees. They have outstanding genetics and or have used drugs. If you are on gear then fine, if you have great genetics then fine, but if you are like the average joe, training like the pros will get you no where which is why so many people fail and give up.

Read Beyond Brawn, you might learn something



Never heard so much BS in my life. Not even going to bother reading it. Although I am still learning all the time, I have been lifting for 12-13 years + reading and researching all that time aswel. About 90% of the readings basicly say if you are serious about your training, eventualy you will have to go on to a 4 day split to allow yourself to work each muscle group intensly enough with also allowing yourself enough time to recover. I think you would be better researching some more so that you can learn something instead of being stuck at a beginners level.

This stops now. It is obvious you have varying ideas on training. That I do not have a problem with. I do, however, have a problem with the way you too are handling your "discussion". Keep it civil if you are going to continue.

Let it sink.... I can swim.

If you have been training 12 - 13 years then you should have reached your genetic potential for muscle growth years ago in which case i would agree that 4 day splits are ok to fine tune any lagging body parts and maintain your physique. My comments were directed at people wanting to gain mass with no concern of detailed definition yet.

If you think you haven't alreday reached your genetic potential then maybe it's because of the way you train. I dont mean to insult you or anyone else i was just offering my opinion until your sarcasm and ignorant attitude got the better of me.

I'm surprised that you haven't come accross Stuart Mcroberts Beyond Brawn in your research. I used to do 4 day splits until i read that and it changed my attitude towards training. Since then i haven't looked back...

sorry jackhammer for turning this thread sour, i will say no more on the subject

sorry jackhammer for turning this thread sour, i will say no more on the subject

Thanks for the apology. You guys can debate back and forth all day long, just make sure it does not turn nasty. Keep it civil, that is all we ask!

Let it sink.... I can swim.

. Your both a pair of ****ing wankers. Wait stop don't ban me yet, i'm only kidding . I appoligise to you both for my behaviour . We both do obviously have different views on training. I'm sorry I didn't respect your opinion, I should have been more open minded to different methods. If you want to continue this debate, then i'm happy to do so, but I promise to be civil this time.

Thanks for your apology as well Archie.

Let it sink.... I can swim.

I've heard a lot about the HST programme,and i'm thinking about giving it a go.I've been to the HSt website and have a good idea of the principles etc.Just wondering if any of u guys have tried the prog(prob have) and what u think of it/what ur results were?.And i'm i right in thinking u do 2 weeks of the 15 rep scheme then 2 weeks of 10,2weeks of 5 then 2 weeks of eccentric lifts?.How long do u recommend for the strategic de conditioning phase?,is a week enough?Ur advice would be gratefully received.

spam

ORIGINAL: DrAgOn.BoXeR

SPAM

Absolute B0ll0cks m8 your trying to sell your site.

Push_Beyond_The_Pain m8 I havent done HST but others on here have so do a search and you should get some answers.

Humph

Hey. This is my first post. Great site you guys have here. Well here's my routine, it has a lot of the TBT by Chad Waterbury elements about it basically because I was 9 stone 0 1 1/2 years ago and now weigh 11 after doing TBT twice. Have been on 4 day upper lower upper lower but starting new on monday. Want to get up to 13 stone then cut down to 12 stone 8 80kg.

Week 1 - Workout 1 - 3 sets, 5 reps
Chins
Dips
Squats
Deadlift
Pullups
Pushups

Week 1 - Workout 2 - 3 sets, 8 reps
Flat Bench Barbell Press
Bent over Barbell Rows
Deadlift
Squat
Standing Dumbbell Shoulder Press
Dumbbell Shrugs

Week - 1 Workout 3 - 2 sets, 15 reps
Squat
Deadlift
Incline Bench Dumbbell Press
Dumbbell Rows
Standing Calf Raise
Leg Curls

Week 2 - Same excercises sets and reps but use antagonist training
Week 3 - Same excercises but add 1 set to each excercise
Week 4 - Same excercises but add 1 set to each excercise and use antagonist training

Week 5 - Workout 1 - 2 sets, 18 reps
Lat Pulldowns
Decline Dumbbell Press
Squat
Deadlift
Barbell Curls
Skull Crushers

Week 5 - Workout 2 - 2 sets, 8 reps
Flat Bench Dumbbell Press
Upright Dumbbell Rows
Deadlift
Squat
Standing Barbell Shoulder Press
Barbell Shrugs

Week 5 - Workout 3 - 2 sets, 12 reps
Squat
Deadlift
Upright Barbell Rows
Incline Barbell Press
Leg Curls
Standing Calf Raise

Week 6 - same sets, reps, excercises just use antagonist training
Week 7 - same reps, excercises but add a set to each excercises
Week 8 - same reps, excercises but add a set to each excercises and uses antagonist training

Tuesdays and Thursday
20 mins Light Cardio and Abs

1

My Stats 27 6' 80Kg low B,fat. Training on and off 10yrs.
Thinking of first cycle soon:

1-10: 400mg Cyp
1-4: 30-40mg dbol ed
1-12: 10mg Nolva each night (probably not necessary)
13-14-15
Clomid 100-50-50
Nolva 40-30-20
Trib ed.

Training 2xwk at moment Mon morn Thurs Eve 3.5 days rest. So was thinking 3xwk when on
Mon morn, Wed mid, Fri eve= 2.5 days rest or 60 hrs.

45 min H.I.T. style

Crunch (full crunch's or jack knives as warm up to get sweating) 3 sets of 10
Chin (weighted) 10x0, 6x 25kg, 5x25, 4 or 5 x25
Press (standing 10x20, 8x60, 6to8 x60, 6to8 x60
Dip (weighted) 10x0, 8x40, 6to8x40, 6to8x40
Dead (Trapbar Deadlift) 10x20, 10x40, 20rest pause reps x80kg
Shrug (including calf raise) 10x40, 8x80, 8x80, 6to8x80

Breakfast- Oatmeal and fruit, eggs on toast and coffee
Mid morn- P,Shake and fruit.
Lunch- Spud, Tuna+Eggs salad
Mid aft- Shake and fruit
Tea- Pasta or Rice + chicken + Veg
Sup Shake and or another good meal.

About 20 to 40grms Protien 6 times day.
Sleep 8hrs night. Bed at 10 up at 6 for work.
“An hour before midnight is worth 2 after” Dr Vogal.

Also drinking several LTRs water spread evenly throughout the day.
Also multi vits and loads of vit C.

OK, here's mine - all are 4 sets of between 6 and 8 reps, as per standard hypertrophic training after a 5 minute warm up on the cross-trainer and an initial warm up set.

MONDAY - chest, shoulders and triceps

Flat bench press
Incline dumbell bench press
Barbell military press
Dumbell shoulder press
Tricep dips - after failure on the last set, I whip the assisting cushion up and carry on on that, when I reach failure on that, I increase the level of assistance, and repeat the process until my arms are burning.

20 mins on cross-trainer at 145-150 heartrate, 3 minutes cool down the then stretching


TUESDAY - cardio only

40 mins on cross-trainerat 145-150 heartrate, 3 minutes cool down the then stretching after a scoop of whey in the morning


WEDNESDAY - upper back and biceps

Close grip lat pull down
Bent over rows
Shrugs
Dumbell preacher curls - after failure on the last set, I use the next dumbell down, and carry on on that, when I reach failure on that, I move down to the next lower dumbell, and repeat the process until my arms are burning.
Reverse wrist curls (tiny frame, tiny forearms - my get plenty of exercise on my flexors but I don't on my extensors, hence these) - I do the same past failure technique as with the bicep curl

20 mins on cross-trainer at 145-150 heartrate, 3 minutes cool down the then stretching


THURSDAY - cardio only

40 mins on cross-trainerat 145-150 heartrate, 3 minutes cool down the then stretching after a scoop of whey in the morning


FRIDAY - lower back, abs and legs

Kneeling ab crunch (using a pull-down pulley and rope)
Squats (arrgh ya bastard, I hate these)
Straight-leg deadlifts
Calf raises

20 mins on cross-trainer at 145-150 heartrate, 3 minutes cool down the then stretching

My stats: 5'6", weighing in at 11st 9lb/74KG

Day 1
Clean - Progressive 5's
Log Power Press - 6x5
Wide Grip Chins - 4x8
Incline BB Bench - 3x12

Day 3
Squat - Progressive 5's
Close Grip Bench - 6x5
Shoulder Press - 4x8
Close Grip Supinated Chins - 3x12

Day 5
Deadlift - Progressive 5's
Barbell Row - 6x5
DB Bench - 4x8
1 Arm DB OH Press - 3x12

Bench
Narrow Bench
Hanging knee lift

Bent Over row
Lat Pulldown
Barbell Curl

Military Press
Lateral Raise
Weighted Crunch

Squat
Dead
Plate Pinch

Set 1. Incline Dumbbell Flyes. Pre-exhaust.

Set 2. Incline Dumbbell Flyes. Triple Drop-set.

Set 3. Bench Press. Straight Set

Set 4. Bench Press. Triple Drop Set.


Tuesday (Legs)

Set 1. Leg Extension. Pre-exhaust.

Set 2. Leg Extension. Triple Drop-set.

Set 3. Back Squat. Straight Set.*

Set 4. Hamstring Curl. Pre-exhaust.

Set 5. Hamstring Curl. Triple Drop-set.

Set 6. Stiff Legged Deadlift. Straight Set

Set 7. Calf Raise. Triple Drop-set

*Can be replaced by Hack Squat or Leg Press; if this is the case I recommend you use the triple drop-set technique.


Thursday (Shoulders/Triceps)

Set 1. Side Laterals. Pre-exhaust.

Set 2. Side Laterals. Triple Drop-set

Set 3. Seated Dumbbell Press. Straight Set.*

Set 4. Seated Dumbbell Press. Triple Drop-set*

Set 5. Machine Dips. Triple Drop-set**

*Can be replaced by any form of shoulder press.

**Can be replaced by any triceps exercise incorporating the triple drop-set technique.


Friday (Back/Biceps)

Set 1. Dumbbell Pullovers. Pre-exhaust*

Set 2. Dumbbell pullovers. Triple Drop-set*

Set 3. Wide-grip Pulldowns. Straight Set

Set 4. Wide-grip Pulldowns. Triple Drop-set

Set 5. Deadlift. Straight Set

Set 6. Hammer Curls. Triple Drop-set

*Can be replaced with machine pullovers or straight-arm pushdowns.

Im doing the routine that tony posted right now. Its very good.. I just Hate doing back squats i have to do like 25 reps for it cause i cant lift alot of weight over my head. (workout at home)

Day 1 -
Olympic squats
3x6
1x15
Straight leg deadlifts
1x12
1x8
1x4
1x15
Standing calf raises
1x25
1x25

Day 2 -
Flat bench press
3x6
1x15
Incline bench press
1x12
1x8
1x4
1x15
Shoulder press
1x12
1x8
1x4
1x15
Dips
3x12

Day 3 -
Deadlifts
3x5
Dumbell rows
3x6
1x15
Iso rows
1x12
1x8
1x4
1x15
Seated curls
3x12