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*** Compulsory Basic Training ***
By JohnOvManchester - MuscleTalk ProMember

There are so many types of routine out there it can all get a bit confusing. Some are good some are bad and some are very complicated. You don't have to use a complicated routine to see decent gains. Consistency is the key to results and shifting between High Intensity Training (HIT), Doggcrapp, Westside and other training methods too much can be counter productive.

Sticking to the basics is a guaranteed reliable way to bring about mirror-validated results. As long as you base the routine around big compound movements, lift hard and heavy with a regular routine and good diet with plenty of rest you will grow it can be basic and it can be simple. You can use the same basic routine successfully in your training cycle with only altering intensity, volume and frequency every few months or whenever your gains slow. If after a few months your gains slow down you can for example shift the emphasis from hypertrophy using an 8-12 sort of rep range to strength using triples and even singles and keep the volume up enough by adding extra sets.

You need to set your routine up so you hit body parts once per week to give them enough time to recover from the training and re-build. Your body is fantastically adaptive and we evolve to our needs. If you ask your body to do something challenging, it will give it a try, recover and put things in place so the next time we attempt such challenges it copes better. To use this means finding better neurological pathways and bigger, stronger muscles.

Split your routine up so you train synergistically acting muscle groups together. In between these days you can do your cardio. Basically looks like this with all exercises 3 sets of 8 reps. When you can squeeze out 9 reps, up the weight by 2.5kg:

** Monday: Chest & Triceps
Bench Press or Weighted Dips
Incline Dumbbell Press
Flat Flyes
Skull Crushers
Tricep Push Downs

** Wednesday: Back & Biceps
Weighted Chins or Lat Pull Downs
Bent-over Barbell Row
Seated Close Grip (V handle) Low Cable Rows
EZ Curls
Dumbbell Hammer Curls

** Friday: Legs & Shoulders
Squats
Leg Extension
Leg Curl or Stiff-Leg Deadlift
Military Press
Dumbbell Lateral Raises
Rear Delt Raises