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Dolph's Routine - updated, suggestions..

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Dolph
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2004/03/15 03:47:11 (permalink)
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Dolph's Routine - updated, suggestions..

See Below. for new routine

Cheers,

Dolph

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    PikeKing
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    RE: Dolph's Routine - updated, suggestions.. 2004/03/15 08:14:06 (permalink)
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    are you juicing?
    #2
    gazdai
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    RE: Dolph's Routine - updated, suggestions.. 2004/03/15 09:25:33 (permalink)
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    What are your goals?
    #3
    Dolph
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    RE: Dolph's Routine - updated, suggestions.. 2004/03/15 12:58:59 (permalink)
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    quote:
    are you juicing?


    No.

    quote:
    What are your goals?


    To get around 18-20 Stone shredded. I'am 14st 7 at the mo, which is 203 lbs.
    #4
    CHTHONIC
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    RE: Dolph's Routine - updated, suggestions.. 2004/03/15 15:35:36 (permalink)
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    If you aren't juicing.... money on the word "over-training" popping up in threads to come.

    Alex
    #5
    Robert
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    RE: Dolph's Routine - updated, suggestions.. 2004/03/15 15:52:40 (permalink)
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    he wont overtrain unless the workload is high. that said, its a piss poor routine- which, is not your fault. have a look at some of the stickies in the routines and beginners forum, or, if you are feeling adventourous, the power+strength forum has some great routines in it.
    rob
    #6
    Dolph
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    RE: Dolph's Routine - updated, suggestions.. 2004/03/15 18:00:48 (permalink)
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    OK, what about cutting to a 3 day split? And knock out 1 or 2 exercises and make it 5 sets instead of 4?

    Robert, Why do u think its a piss poor routine?

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    Robert
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    RE: Dolph's Routine - updated, suggestions.. 2004/03/15 18:08:00 (permalink)
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    because if it wasn't it wouldn't be:

    #1 a four day split based around body part selection that cannot really be possible [how can you train your chest and tri's, but not your shoulders???]
    #2 too many isolations and not enough of the right compounds
    #3 compounds given 2nd place to islations in terms of which you do first
    #4 you don't kmnow how to warmup [again, nothing to blame ou for, its them piss poor magazines cough*mens health*cough that tell you to warm up for weight training by doing cardio?!?!]

    and the list goes on.

    like i said. nothing falmey/natsy meant, just being honest and hopeing to give you the best advice i can so you make better progresss, faster. to do that you need a good routine, and there are tons on this site.
    rob
    #8
    Dolph
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    RE: Dolph's Routine - updated, suggestions.. 2004/03/15 18:21:14 (permalink)
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    Yeah i appreciate your input m8, cos no doubt you know a lot more about body-building than me. Going to have a look around @ other routines, i'll post ones i like the look of.

    Cheers,

    Dolph
    #9
    Dolph
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    RE: Dolph's Routine - updated, suggestions.. 2004/03/16 01:27:27 (permalink)
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    I've done a bit of re-tuning, hows this routine looking? Most stuff was taken from 'Cashman's sticky in the beginers forum, but i mixed the days up.


    |Monday|| Chest & Tri's

    5 min Warm-up

    Bench Press, flat 4 sets 6-8reps
    Incline Press, 4 sets 6-8reps
    Cable Crossovers, 4 sets 6-8reps

    Skull-Crushers, 4 sets 6-8reps
    overhead-cable presses, 4 sets 6-8reps
    Dips, wieghted, 4 sets 6-8reps


    |Tuesday|| Leg's & Abs

    5 min warm-up

    Leg-raises, 4 sets 6-8reps
    Leg curls, 4 sets 6-8reps
    leg press, 4 sets 6-8reps
    squats, 4 sets 6-8reps
    calf raises, 4 sets 6-8reps

    Incline crunches, 4 sets 6-8reps
    hanging leg raises, 4 sets 6-8reps
    Dumbell side bends, 4 sets 6-8reps


    |Wednesday|| Cardio & Rest

    15 mins on the bike then 15 mins on the rowing machine

    OR 30 mins swimming session.


    |Thursday|| Back & Bi's

    5 min warm-up

    Advanced pull-down, 4 sets, 6-8reps
    seated row, 4 sets, 6-8reps
    Deadlifts, 4 sets, 6-8reps
    Chin-ups, 4 sets, 6-8reps (if poss)

    DB curls, 4 sets 6-8reps
    BB preacher curls, 4 sets 6-8reps
    Concentration curls, 3 sets 4-6reps
    BB curls standing, 4 sets 6-8reps


    |Friday|| Rest & Cardio

    15 mins on the bike then 15 mins on the rowing machine

    OR 30 mins swimming session.


    |Saturday|| Shoulders & Traps

    5 min warm-up

    Seated Dumbell military press 4 sets, 6-8reps
    Laterall cable raises, 4sets, 6-8reps
    Behind Neck Press, 4 sets 6-8reps

    DB Shrugs, 4 sets 6-8 reps


    |Sunday|| Rest & Cardio

    15 mins on the bike then 15 mins on the rowing machine

    OR 30 mins swimming session.



    I wanted to keep Back&Bi's seperate from Chest&Tri's cos i get the feeling it might stump growth if i hit it the day after.
    Robert: You say how can i do Chest and Tri's and not do shoulders aswell? That would mean i get an extra day off and make it a 3 day split?


    What's a good warm-up to do?

    Also is 1hrs 30 mins of Cardio a week.. a bit of an overkill ?

    Cheers,

    Dolph
    #10
    Scourge_of_God
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    RE: Dolph's Routine - updated, suggestions.. 2004/03/16 02:37:42 (permalink)
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    Unless you were taking a cocktail of steroids that would make your average racehorse trainer step back and say, "Whoa! Now hold on a second..." then you would be in big trouble with this routine.

    15 sets on your biceps!??!? WTF is going on there? At the moment I'll just about fit 15 sets into an entire workout. The bicep is a fairly pathetic little muscle incapable of doing much work whose most important function is probably as an antagonist for your tricep. Personally, I don't really get the point of any bicep isolation work at all, but if you insist on doing a bicep-specific workout, try this:

    Bicep workout:
    Barbell bicep curls 4x6

    That's it. Game over. Go home or move onto an exercise that targets some of the more important muscles in your body. I'm sorry if that sounds a little harsh, but I don't think it's physically possible to overstate this point.

    Basically, IMHO this whole routine sucks hard - I just mentioned the bicep thing as probably the most ridiculous aspect of it. Some hints:

    1) Any routine without squats can probably be considered as sh1te at best. OK, you've got squats, but if you put them after 3 iso exercises you probably shouldn't bother. Take a squat (back, front, zercher, hack, box, overhead - Your choice) and put it first on your leg day. No ifs. No buts.
    2) Lose some of the volume. Without a lot of steroids you will not gain on this routine. I repeat, WITHOUT A LOT OF STEROIDS YOU WILL NOT GAIN ON THIS ROUTINE. I would estimate that you should have no more than 20 sets at most per workout. Preferably less.
    3) Lose some of the cardio. You are training every day. This will not work. You want to put on 5 stone of muscle apparently - Then why the focus on cardio. Lose it, or cut it to one shortish session per week.
    4) Lose a lot of the isolation exercises. Focus on compound lifts. If you want to pump up your muscles to impress the girls in the gym, isos might be quite useful. If you want to get big and or strong enough to impress anyone anywhere, compound lifts are the way to go...
    ...and that means freeweights. Don't even think about using the smith machine.
    5) Drop the reps, up the weight. Rule of thumb - No more the 6 reps per set.
    6) Get your diet sorted. You will have to eat one hell of a lot (clean!) in order to gain the kinda weight you are looking at anytime soon i.e. within your lifetime. Make sure you've got that down pat.

    Right... That should give you something to start with. My advice - Take this routine out the back and put a bullet in its head, then build a new one from scratch.
    #11
    Dolph
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    RE: Dolph's Routine - updated, suggestions.. 2004/03/16 10:45:57 (permalink)
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    Thanks for taking timeout to reply Scourge.

    Yes i would consider Bicep is overtrained quite a bit, i think i should revise that area totally.

    I had a feeling i should be doing squats first, so i will make sure thats done first from now on. And i dont use a smith cos i know how crap they are ;).

    To be honest i only try for 6 reps on all exercise, i rarely might go to 8 reps on a small exercise on the last set.

    As for my diet, well let's just say i eat like Rick Waller heheh

    Since July 2003 to present i have gained 2 stone in mostly muscle wieght on 'over-training'. But... most has only come recently at the beginning of this year due to a proper diet and Deadlifts. I have a feeling that if i cut down the isolations and concentrate more on the compounds then i will see greater improvements.

    How about a 3day split?:


    Chest/Shoulders/Triceps

    Warm-up
    Flat-benchpress, 4x6
    Incline Bench, 4x6
    Seated DB military press, 4x6
    Lateral DB raises, 4x6
    Skull Crushers, 4x6
    Tricepdips, wieghted, 4x6



    Legs/Abs/forearms

    Warm-up
    Squats, 4x6
    SL Deadlifts, 4x6
    hanging leg raises, 4x6
    Dumbell side bends, 4x6
    Reverse BB curls, 4x6


    Back/traps/Bi's

    Warm-up
    Deadlifts, 4x6
    pulldowns, 4x6
    Rows, 4x6
    DB shrugs, 4x6
    BB curls, 4x6



    Is there 2 much on the chest day? Is there too less for leg's day?
    How should the days be split? Let's say i did Chest/shoulders/tri's yesterday (Monday), when should i train next? And what muscle group should i make it?

    Cheers,

    Dolph
    #12
    Scourge_of_God
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    RE: Dolph's Routine - updated, suggestions.. 2004/03/16 15:37:08 (permalink)
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    quote:
    Originally posted by Dolph

    Thanks for taking timeout to reply Scourge.


    No worries...
    quote:

    Since July 2003 to present i have gained 2 stone in mostly muscle wieght on 'over-training'. But... most has only come recently at the beginning of this year due to a proper diet and Deadlifts. I have a feeling that if i cut down the isolations and concentrate more on the compounds then i will see greater improvements.


    If this was the first serious training you've ever done, then I wouldn't be surprised - A beginner can gain quite quickly on even fairly atrocious routine. However, you will have to improve your routines to maintain progress. I used to do a ridiculous amount of volume as well and still made pretty good gains. Some people can continue to do this for long periods of time. Most can't.
    quote:

    Chest/Shoulders/Triceps

    Warm-up
    Flat-benchpress, 4x6
    Incline Bench, 4x6
    Seated DB military press, 4x6
    Lateral DB raises, 4x6
    Skull Crushers, 4x6
    Tricepdips, wieghted, 4x6


    Looking much better. Lose the laterals. Lose one exercise out of incline press, military press and dips. Your choice. Put skullcrushers as the last exercise. Put this workout second in the week/cycle.
    quote:

    Legs/Abs/forearms

    Warm-up
    Squats, 4x6
    SL Deadlifts, 4x6
    hanging leg raises, 4x6
    Dumbell side bends, 4x6
    Reverse BB curls, 4x6


    Replace sldls with goodmornings. Put leg raises as the last exercise in the workout. Alternate reverse bb curls with plate curls. Put this first in the week/cycle.
    quote:

    Back/traps/Bi's

    Warm-up
    Deadlifts, 4x6
    pulldowns, 4x6
    Rows, 4x6
    DB shrugs, 4x6
    BB curls, 4x6


    Replace pulldowns with pull ups or chin ups. Put them after rows. Have this workout last in the week/cycle.
    quote:

    How should the days be split? Let's say i did Chest/shoulders/tri's yesterday (Monday), when should i train next? And what muscle group should i make it?


    I've given you the order to put the workouts in. Personally, I rest instinctively i.e. I'll train whenever I feel ready to train, but I think that's just me. Try Monday-Wednesday-Friday if that's what you would prefer.
    #13
    PikeKing
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    RE: Dolph's Routine - updated, suggestions.. 2004/03/16 15:52:03 (permalink)
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    Leg raises should not be done after the side bends, lower ab dominant exercises should always be the first ab exercise.
    #14
    Dolph
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    RE: Dolph's Routine - updated, suggestions.. 2004/03/16 18:05:23 (permalink)
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    Sorted! Ok i think this is it :

    Monday|| Legs/Abs/forearms

    Warm-up
    Squats, 4x6
    Goodmornings, 4x6
    Hanging Leg Raises, 4x6
    Dumbell side bends, 4x6
    Reverse BB curls & Plate Curls, 4x6


    Wenesday|| Chest/Shoulders/Triceps

    Warm-up
    Flat-benchpress, 4x6
    Incline Bench, 4x6
    Seated DB military press, 4x6
    Skull Crushers, 4x6


    Friday|| Back/traps/Bi's

    Warm-up
    Deadlifts, 4x6
    Rows, 4x6
    Chin-ups, 4x6
    DB shrugs, 4x6
    BB curls, 4x6


    Saturday|| 30 minute Cardio Session


    Cheers,

    Dolph
    #15
    Scourge_of_God
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    RE: Dolph's Routine - updated, suggestions.. 2004/03/16 19:10:24 (permalink)
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    A lot better - I almost quite like it.
    #16
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