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Bodybuilding & Strength Routines!

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Feeding Seagulls
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Re: RE: Definitive guide to training II 2010/08/05 22:37:16 (permalink)
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Rigmarole

My new 4 day split is

Mon (Chest, Tris)
BB Bench Press
DB Incline Bench Press
Dips
Skull Crushers

Tue (Back, Bis)

Deadlifts
Rows
Lat pull down
Curls

Wed - OFF

Thurs (Legs)
Squat
Leg extensions
Ham curls
Calf Raises

Fri (Shoulders, Abs)
Military Presses
Lateral Raises
Shrugs
Decline situp


Working quite nicely at the mo :)


Sorry if this is a stupid question, but does that mean you only work each major muscle group once a week? Are Sat and Sun rest days too?
 
I was always under the impression that working the chest, for example, just once every 7 days wouldn't be very effective.
ringer443
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RE: Need a routine? Read this. 2010/08/24 17:49:59 (permalink)
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Thanks for the good links Zach, I'll be checking these out!
Mikhails
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RE: Need a routine? Read this. 2010/08/26 14:41:17 (permalink)
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Thanks for sharing the techniques.
beanoo
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Re:Need a routine? Read this. 2011/01/05 12:10:33 (permalink)
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Hi i was wanting big al's mass routine but everytime i open it theres just a blank page
HeavyLifta
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RE: Need a routine? Read this. 2011/04/03 22:35:36 (permalink)
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Cheers for this thread, gold dust for the new boys!
Tothemax
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Re: RE: Definitive guide to training II 2011/06/09 20:47:42 (permalink)
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Imo if you train hard enough then once a week could be enough, I changed my routine a couple of months ago and only train each specific body part once a week.  Maybe the younger you are the more you will be able to train and recover but I have found that when i have trained really well on legs it is 5-6 days before they stop aching so i know 7 days is right for me, however some muscle groups do appear to repair faster I also find my tris also take a while to recover.
Worthster
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Re:Need a routine? Read this. 2011/07/18 19:26:47 (permalink)
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Just found this,some superb routines here, cheers.
safc49
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Re: RE: Definitive guide to training II 2011/09/07 18:06:44 (permalink)
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fair play for putting that post together.
 
excellent thanks!
_mav
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Re:Need a routine? Read this. 2012/04/21 19:40:27 (permalink)
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Thanks for your hard work,im new to the sport and have been looking for a solid routine-cheers !
Oztrix
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Re: RE: Definitive guide to training II 2012/05/10 13:39:03 (permalink)
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Wow great collection will start searching through to see which suites me best for my next routine.
atltrainer
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Re: RE: Definitive guide to training II 2012/06/10 01:40:45 (permalink)
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I use this one I like it Nononsense  

Never tried the program. But I don't trust the guy behind it. It may work but he is full of hype.
post edited by atltrainer - 2012/06/10 01:44:53

Train Hard
atltrainer
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Re: RE: Definitive guide to training II 2012/06/10 01:49:30 (permalink)
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Feeding Seagulls

Rigmarole

My new 4 day split is

Mon (Chest, Tris)
BB Bench Press
DB Incline Bench Press
Dips
Skull Crushers

Tue (Back, Bis)

Deadlifts
Rows
Lat pull down
Curls

Wed - OFF

Thurs (Legs)
Squat
Leg extensions
Ham curls
Calf Raises

Fri (Shoulders, Abs)
Military Presses
Lateral Raises
Shrugs
Decline situp


Working quite nicely at the mo :)


Sorry if this is a stupid question, but does that mean you only work each major muscle group once a week? Are Sat and Sun rest days too?
 
I was always under the impression that working the chest, for example, just once every 7 days wouldn't be very effective.

 
I think the more you train a muscle the better. When you only train 1x a week that is only 52 training sessions a year. And that is if you never miss a week. 
 
Do a 3 day split and you can hit the muscle 3x as often in a year. This will allow for missed workouts and the like.
 
I use to train 1x a week and crush it but once the muscle is fatigued what more can you do to it. Expose it to less stress, and do it more often.
 
What ever program you use. Work it until it stops working. Then move on.

Train Hard
CookieLad
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RE: Need a routine? Read this. 2012/06/25 14:03:58 (permalink)
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Thankyou mate, very helpful guide:)
danny9
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Re:Routines, Routines, and more Routines 2012/07/03 13:01:45 (permalink)
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thanks
cobra1510
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Re: RE: Definitive guide to training II 2012/11/15 14:48:21 (permalink)
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i can only go to the gym monday to friday so u tell me whats the best routin for me plz
Calza
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Re: RE: Definitive guide to training II 2012/11/15 15:12:24 (permalink)
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cobra1510

i can only go to the gym monday to friday so u tell me whats the best routin for me plz

 
No we absolutely can not.

You haven't mentioned your age, weight, height, condition, experience or goals?

Do you want spoon fed or something, should we lift for you?
cobra1510
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Re: RE: Definitive guide to training II 2012/11/15 15:43:04 (permalink)
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o ok sorry just asking for some advice.
i'm 33 weight about 12 stone & been going to the gym for about 8 mouth doing alot of cardio and a bit of wights.
but now i want to do more bodybuilding stuff to bulk up
BBTraining
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Re: RE: Definitive guide to training II 2012/11/15 16:08:44 (permalink)
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Diet is way more important than the routine you choose.
This is REALLY all you need:
 
(For each movement: 2 warm up sets. Then to failure on 1st working set, then 2 heavy sets). 
Push day: 
Chest Press. 
Over Head DB Press. 
Weighted Dips. 
Pull Downs. 
(maybe add side raises).
  
Pull Day: 
Deadlift. 
DB Rows. 
Weighted Chinups. 
Bicep Pulley Curl. 
  
Leg Day: 
Squats. 
Other Leg work.
getbig19
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RE: Need a routine? Read this. 2013/04/14 00:21:26 (permalink)
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Great thread! I definitely have to incorporate H.I.I.T. cardio in my training regimen.  
Gym.Hodgson
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Re: RE: Definitive guide to training II 2013/05/11 14:15:16 (permalink)
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Hi - currently doing a version of Thib's Layers, focusing on one lift per day ...nice & refreshing for an old timer/change of pace.
I've a spreadsheet to download here! Have a look & comment if you like on any improvements etc.
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