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Zack
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RE: Need a routine? Read this. 2002/11/24 16:20:43 (permalink)
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I will take a shot at your question, though I did not write the routine.
Warmups?-. Yes, warmups should be done. The sets listed are simply work sets.
Only 2 sets of bench?- yes, if you train heavy enough, it will grow with only 2 sets. I really can't answer the question about HIT and gear.
Curls?- Yes, you can add in curls somewhere. IMO, they could be done on either day.
You do not have to follow this routine exactly. I started out on a routine like this, but I modified it with what worked for me, and expanded it into a 3-day routine, which is posted in this thread.
#21
Zack
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RE: Need a routine? Read this. 2002/11/24 16:28:55 (permalink)
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Tony Starks- I noticed you edited the original post, but I can't figure out what was changed. What did you edit about it?
#22
OBL885
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RE: Need a routine? Read this. 2002/11/24 17:01:07 (permalink)
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<<I will take a shot at your question, though I did not write the routine.
Warmups?-. Yes, warmups should be done. The sets listed are simply work sets.>>

How many warmups should I do. I was doing just the bar ten times, followed by 100 lbs 10 times then got to my working weight of 150. Is this a good warmup.

<<Only 2 sets of bench?- yes, if you train heavy enough, it will grow with only 2 sets. >>

Damn, so if I was doing 3 sets of bench and 2 incline dumbell presses to absolute faliure I was probably overworking?

<<I really can't answer the question about HIT and gear.>>

Can I get a response from somebody who can?

<Curls?- Yes, you can add in curls somewhere. IMO, they could be done on either day.>>

That's what I thought. And I've been doing abs to faliure once a week. Is that not enough?
#23
TonyStarks
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RE: Need a routine? Read this. 2002/11/24 21:40:16 (permalink)
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zack,

Just added another routine that you missed initially - 4 day split for beginners that I posted in the beginners forum a while back!

Hope you didn't spend too long trying to spot the difference, lol.
#24
Zack
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RE: Need a routine? Read this. 2002/11/24 21:50:57 (permalink)
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Tony- I did spend quite a while, never did figure it out! Thanks for clarifying, and thanks for adding that routine.

OBL
quote:
How many warmups should I do. I was doing just the bar ten times, followed by 100 lbs 10 times then got to my working weight of 150. Is this a good warmup.
This is really an individual thing, depends on how your body responds. For me, when I bench, for example, I do barx10, then 135x8, then my work sets. Some poeple require more of a warmup, though.

quote:
Damn, so if I was doing 3 sets of bench and 2 incline dumbell presses to absolute faliure I was probably overworking?
Maybe, but not necessarily. Depends on how you respond to it.

quote:
That's what I thought. And I've been doing abs to faliure once a week. Is that not enough?
Abs 1x or 2x a week is what I would recommend. I usually dont go to failure, though. I usually do sets and reps rather than going to failure.
#25
Zack
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RE: Need a routine? Read this. 2002/12/06 12:34:02 (permalink)
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Two new routines added, courtesy of POWERHOUSE
#26
Skullder
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RE: Need a routine? Read this. 2002/12/09 02:49:01 (permalink)
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You might want to correct the link to FutureCoaches routine. it opens up to one of big als older posts.
#27
Zack
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RE: Need a routine? Read this. 2002/12/09 02:57:53 (permalink)
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quote:
Originally posted by Skullder

You might want to correct the link to FutureCoaches routine. it opens up to one of big als older posts.

I could have sworn the routine was posted in that thread.

FutureCoach...any idea where your routine is?
#28
coondog
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RE: Need a routine? Read this. 2002/12/13 19:34:27 (permalink)
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In the Tony Stark 4-day generic split it says:

"Standing Calve Raises: 3x8/12 Dropsets"

What is a dropset?
#29
coondog
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RE: Need a routine? Read this. 2002/12/14 18:03:29 (permalink)
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Zack,
Wanted to let you know that I did the Chest & Bicept workout last night from the Tony Starks generic 4day split routine. One thing I found as compared to what I had been doing is that since I was only working those 2 muscle groups I did not feel as though I had to pace myself as much. Plus I knew I had a week before i would work that muscle group again. I think this is gonna be a big help.

Thanks again.
#30
coondog
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RE: Need a routine? Read this. 2002/12/16 17:31:49 (permalink)
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I wanted to repost my earlier question as to what a "dropset" is?
#31
Zack
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RE: Need a routine? Read this. 2002/12/16 17:36:11 (permalink)
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Read this:
http://www.muscletalk.co.uk/topic.asp?TOPIC_ID=21181
#32
coondog
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RE: Need a routine? Read this. 2002/12/16 20:35:32 (permalink)
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Zack,
In the Tony Stark routine it says on calves "Standing Calve Raises: 3x8/12 Dropsets" Does this mean you do 3 sets of 8 and then 12 more sets to exhuastion droping the weight each time? That seems like alot of reps am I reading this right?
#33
Zack
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RE: Need a routine? Read this. 2002/12/16 22:26:18 (permalink)
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More likely you do three dropsets with the reps between 8 and 12. Not sure though, probably a question for Tony.
#34
ozzy
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RE: Need a routine? Read this. 2002/12/17 15:10:59 (permalink)
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Just removing getting ripped 1,2 and 3 ass they are not needed really no
#35
Baby Musclez
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RE: Need a routine? Read this. 2003/04/05 19:17:16 (permalink)
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nice one mate, great idea
#36
GDB1973
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RE: Need a routine? Read this. 2003/04/19 09:54:59 (permalink)
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I've been using the "Tony Stark" 4-day split routine since January, i've seen some good gains and I enjoy the routine, it's the kind of sets, reps and exersizes I like to do. However, i've read often enough that you need to change your routine every now and then or your muscles get "used" to it. I can believe this as I've noticed gains coming shortly after changing a routine, and then tailing off over weeks and months.

SO my question is "where do I go from here"? I need a routine that essentially "More of the same", but different enough that my muscles will be fooled into growing some more!

Here's what I am doing right now. What routine should I move to next, or how should I modify this one for the next few months?

Monday - Chest/Biceps

Incline Bench Press: 1x20 (warm-up/pre-exhaust), 2x8
Incline DB Flyes: 2x10
Flat DB Flyes: 2x10
Flat DB Bench: 2x8

Barbell Curls: 1x10, 1x8, 1x6
Seated Incline DB Curls: 2x8

Tuesday - Quads/Hams/Calves

Barbell Squats: 1x12, 1x10, 1x8, 1x6
Leg Extension/Leg Press Supersets: 2x12/8
Stiff Legged Deadlifts: 1x12, 1x10, 1x8
Hamstring Curls: 2x8
Standing Calve Raises: 3x12

Wednesday - Rest (Light Cardio/Abs at most)

Thursday - Delts/Triceps
Military Press: 1x12, 2x8
Seated DB Press: 2x8
DB Lat Raise/Front Raise Supersets: 2x10/10
Skullcrushers: 1x12, 2x8
Rope Pressdowns: 2x8

Friday - Back/Traps

Deadlifts: 1x10, 1x8, 3x6
Barbbell Row: 1x10, 1x8, 1x6
Wide Grip Pulldowns: 2x10
DB Shrugs: 1x12, 1x10, 1x8

#37
chaos31
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RE: Need a routine? Read this. 2003/06/30 02:38:30 (permalink)
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I may be wrong but a lot of your link for strength get redirected to the main forum index page and no links to the workouts. Im interested in seeing peoples different oppions on what to do - thanks!
#38
N31LOC
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RE: Need a routine? Read this. 2003/07/03 15:33:23 (permalink)
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This is a blinding topic and a really good idea cheers Zack. Mils quicker than searching!
#39
marko
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RE: Need a routine? Read this. 2003/07/27 18:24:39 (permalink)
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from reading some of the routines above i have realised how far i have been going wrong for the past 4 years of training. if my goal is to increase both size and strength would i be better with tony starks 4 day split or the HIT system. and how does reg parks 5x5 fit in with it all? im confused!!
#40
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