YB
BannerBanner

Go ahead, rip it apart if you must

Author
Smegley
New Member
  • Total Posts : 8
  • Reward points: 3228
  • Joined: 2004/03/17 04:50:22
  • Location: USA
  • Status: offline
2004/03/18 10:07:39 (permalink)
0

Go ahead, rip it apart if you must

Alright, I have come up with something to spice things up but I need to know if it will get me where I want to go. I am looking for size and definition (like most people.) right now I am focusing a little more on size, but I don't want to totally abandon definition. So I came up with 3 heavy routines, and 3 lighter routines. If it is total crap, let me know, I am here to soak up your wisdom. I will add that I did 3 years of powerlifting for football in highschool, and then when I got to college I started lifting more intensely, and have been lifting pretty much 6 days a week for the past 2 1/2 years. I feel like I have hit a wall though, but am scared to mess with what I have built so far. I want more size and definition though, and I know I have to change some things to get to the next level.

Day 1: Back/Traps
Powerclean
Military press (traditional 3 sets with a warm up)
Military press 3 drop set
Bent over rows (traditional)
Bent over rows 3 drop set
Shrugs

Day 2: Chest/Forearms
Flat bench Traditional
Flat bench 3 drop set
Flat Fly Traditional
Flat fly 3 drop set
Barbell forearm curls

Day3: Biceps/Triceps
French Press traditional
French Press 3 drop set
Preacher curl traditional
Preacher curl 3 drop set

Day 4 Rest

Day 5: Traps/Back (Day 5,6,7 all done with 5 sets of high reps)

Good mornings
Lat pulldowns
Close grip rows
overhead dumbell press
bent over flys
seated lateral raises
barbell front raises

Day 6: Chest/Forearms
Dumbell pullover
Incline Press
Cable flys
Dips
clip squeeze

Day 7: Biceps/Triceps
Dumbell skull crushers
overhead dumbell extension
cross-body cable extensions
barbell curls
static curls
hammer curls

Do I need more rest periods? Where should I put these rest periods if I do? Tell me what you think. I am taking creatine and protein, and I am about to start taking L-glutamine as well. Have at it boys, I know I am novice and have much to learn.
#1

12 Replies Related Threads

    niv
    Universe Member
    • Total Posts : 404
    • Reward points: 5331
    • Joined: 2004/02/08 00:07:54
    • Location: Scotland
    • Status: offline
    RE: Go ahead, rip it apart if you must 2004/03/18 10:50:08 (permalink)
    0
    yes you need to rest more if u want size..

    do a 3 day split with heavy weights low reps ie 5x5 4x6
    day 1 chest/ shoulders(benchpress/incline dumbells/military press)
    day 2 back/arms(SLDL/DUMBELL OR BARBELL ROWS/bicep curls/or pull ups
    day 3 legs/abs (deadlifts/squats/ab excercises)


    do cardio for 40 mins 3-4 times a week. ie swimming/cycling something low impact
    #2
    help2001
    Olympian Member
    • Total Posts : 750
    • Reward points: 7818
    • Joined: 2002/03/01 12:34:28
    • Location: Glasgow Scotland
    • Status: offline
    RE: Go ahead, rip it apart if you must 2004/03/18 10:50:51 (permalink)
    0
    TOOOOOOOOOOOOOOO much!!!!!!!!!!!!!!!!!!!

    have a look at some of the routines already on offer such as 5x5
    #3
    Smegley
    New Member
    • Total Posts : 8
    • Reward points: 3228
    • Joined: 2004/03/17 04:50:22
    • Location: USA
    • Status: offline
    RE: Go ahead, rip it apart if you must 2004/03/18 11:59:59 (permalink)
    0
    Thanks guys. Will I still be able to maintain my definition with a routine like you suggest? What if I cut out some of the drop sets, would that make it better? I am just worried about losing definition, that is why I have so much in there.
    #4
    gazdai
    Olympian Member
    • Total Posts : 938
    • Reward points: 10608
    • Joined: 2003/04/14 20:20:45
    • Location: Swansea
    • Status: offline
    RE: Go ahead, rip it apart if you must 2004/03/18 12:05:51 (permalink)
    0
    Definition as in low bodyfat?
    #5
    jman
    Senior Member
    • Total Posts : 220
    • Reward points: 3274
    • Joined: 2004/02/23 09:53:13
    • Location: Evesham United Kingdom
    • Status: offline
    RE: Go ahead, rip it apart if you must 2004/03/18 12:37:36 (permalink)
    0
    As gazdai says the key to definition is low bodyfat, not high volume training. Stick to a basic routine as suggested and if you want to keep your definition just keep your bodyfat low and try to add size more slowly

    #6
    Smegley
    New Member
    • Total Posts : 8
    • Reward points: 3228
    • Joined: 2004/03/17 04:50:22
    • Location: USA
    • Status: offline
    RE: Go ahead, rip it apart if you must 2004/03/18 18:54:51 (permalink)
    0
    My body fat is around 10% right now. I have a 31 inch waist and weigh 165 pounds. Where do I need to be to get maximum definition? And what should I be doing to add size to this? I am so ready to be dedicated to this, but I don't know which direction to run, there is so much information out there and some of it is very contradictory.
    #7
    Smegley
    New Member
    • Total Posts : 8
    • Reward points: 3228
    • Joined: 2004/03/17 04:50:22
    • Location: USA
    • Status: offline
    RE: Go ahead, rip it apart if you must 2004/03/18 18:59:15 (permalink)
    0
    If less is more, what excercises do you suggest to build muscle and get the overall definition I am looking for? Did I pick most of the right stuff? My problem tends to be that I see so many excercises I like, I want to do them all, and I end up overtraining.
    #8
    Smegley
    New Member
    • Total Posts : 8
    • Reward points: 3228
    • Joined: 2004/03/17 04:50:22
    • Location: USA
    • Status: offline
    RE: Go ahead, rip it apart if you must 2004/03/18 19:05:22 (permalink)
    0
    So I am taking it that you are calling me a skinny dork who likes to build model airplanes? Not really the advice I was looking for...not all of us were born with a massive frame upon which to build ourselves. I am just trying to do the best I can with what I got.
    #9
    Smegley
    New Member
    • Total Posts : 8
    • Reward points: 3228
    • Joined: 2004/03/17 04:50:22
    • Location: USA
    • Status: offline
    RE: Go ahead, rip it apart if you must 2004/03/18 19:20:45 (permalink)
    0
    Haha, ok, cause I did a quick search on the web, and all I found was a club called Milton Keynes that builds model aircraft and such. Sorry for the misunderstanding! But still, what do you mean when you say Milton Keynes or Arlington?
    #10
    gazdai
    Olympian Member
    • Total Posts : 938
    • Reward points: 10608
    • Joined: 2003/04/14 20:20:45
    • Location: Swansea
    • Status: offline
    RE: Go ahead, rip it apart if you must 2004/03/21 19:47:17 (permalink)
    0
    This is getting surreal...
    #11
    Dan Nukem
    Pro-Member
    • Total Posts : 14953
    • Reward points: 9229
    • Joined: 2002/09/21 02:08:49
    • Location: Republic of Ireland
    • Status: offline
    RE: Go ahead, rip it apart if you must 2004/03/21 23:06:18 (permalink)
    0
    LOL. He was joking. you said "where do I need to be?".
    And he replied with a pun on <b>where</b>, giving you a location in England(I think!)

    My advice would be to do more research first, look at previous posts and read all the threads, that way you can see problems which you will encounter and solve them before you start anything

    Regards
    #12
    Smegley
    New Member
    • Total Posts : 8
    • Reward points: 3228
    • Joined: 2004/03/17 04:50:22
    • Location: USA
    • Status: offline
    RE: Go ahead, rip it apart if you must 2004/03/22 08:53:44 (permalink)
    0
    I have been doing a lot of research, but my biggest problem has been the contradictions. Some say to do it one way, others swear by another. that is why I joined this forum, so I could soak up some knowledge from the veterans. Could you point me to some good resources? I am not taking steroids, I am trying to build with some supplements such as creatine, protein, L-glutamine, etc. I just feel like I need to change some things to add some more size, but I don't know what to change it to to reach my goals. I am very dedicated to this, but I just don't know which direction to run as far as a new program goes. Before I was working out 6 days a week, doing Traps/forearms, Chest/triceps, and Back/Biceps with a one day break in between. I feel like I have hit a wall and haven't added much size in a while, so I figured I needed to change things up. It has just been so hard to figure out exactly what to do to add size without losing what I have now. My diet has a changed a great deal as I have researched all of this, so I am sure that will help some, but I just want to be sure my new program will be effective.
    #13
    Jump to:
    ©2018 All content is copyright of MuscleTalk.co.uk and its use elsewhere is prohibited.
    (posting guidelines | privacy | advertise | earnings disclaimer | contact us | supported by)
    © 2018 APG vNext Commercial Version 5.5