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My last routine, please help me make a better one!

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Super_Ectomorph
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2003/12/27 22:04:24 (permalink)

My last routine, please help me make a better one!

Well here it is, the final evolution of my routine.
It didn't go to well, after a month of this..barely any gains, I'm not sure though, because I started on creatine that month and I havn't been back since.But from looking in the mirror now... I'd say nothing.

DAY1:All exercises were 1 set only consisting of 8 reps at 80% of my 1 max rep, with a warm up and cool down at 50% of my 1 max rep for each exercise(8 reps each), they were not done in this order.

20 mins on eliptical crosstrainer

Seated Row
Wrist Curl
Inline Dumbell Press
Isolating Dumbell Row
Lateral Raises
Concentrated Bicep Curl
Lying tricep Extension
Behind Neck Press
Bench Press (Dumbell)
Close Grip Bench Press
Reverse Fly
Flat Flys
Puldd Downs
Shrugs
Reverse wrist curl

2Km breatstroke
Then I stetched AFTER swimming

DAY2:All exercises were 1 set only consisting of 8 reps at 80% of my 1 max rep, with a warm up and cool down at 50% of my 1 max rep for each exercise(8 reps each), they were not done in this order.


20 mins eliptical crosstrainer

Leg Extension
Leg Curl
Hip abduction
Hip Adduction

Leg Extension
Leg Curl
Hip Abduction
Hip Adduction

2Km breatstroke
Then I stetched AFTER swimming

DAY3:All exercises were at 3 sets, each consisting of 25 repetitions, but not done in this order.

20 mins eliptical crosstrainer

Seated Row
Wrist Curl
Inline Dumbell Press
Isolating Dumbell Row
Lateral Raises
Concentrated Bicep Curl
Lying tricep Extension
Behind Neck Press
Bench Press (Dumbell)
Close Grip Bench Press
Reverse Fly
Flat Flys
Puldd Downs
Shrugs
Reverse wrist curl

2Km breatstroke
Then I stetched AFTER swimming

DAY4:All exercises were at 3 sets, each consisting of 25 repetitions, but not done in this order.

20 mins eliptical crosstrainer

Leg Extension
Leg Curl
Hip abduction
Hip Adduction

Leg Extension
Leg Curl
Hip Abduction
Hip Adduction

2Km breatstroke
Then I stetched AFTER swimming

DAY5:All exercises were 1 set only consisting of 8 reps at 80% of my 1 max rep, with a warm up and cool down at 50% of my 1 max rep for each exercise(8 reps each), they were not done in this order.

20 mins on eliptical crosstrainer

Seated Row
Wrist Curl
Inline Dumbell Press
Isolating Dumbell Row
Lateral Raises
Concentrated Bicep Curl
Lying tricep Extension
Behind Neck Press
Bench Press (Dumbell)
Close Grip Bench Press
Reverse Fly
Flat Flys
Puldd Downs
Shrugs
Reverse wrist curl

2Km breatstroke
Then I stetched AFTER swimming

DAY6:All exercises were 1 set only consisting of 8 reps at 80% of my 1 max rep, with a warm up and cool down at 50% of my 1 max rep for each exercise(8 reps each), they were not done in this order.

20 mins eliptical crosstrainer

Leg Extension
Leg Curl
Hip abduction
Hip Adduction

Leg Extension
Leg Curl
Hip Abduction
Hip Adduction

DAY7:
2Km breatstroke
then I rested

I also was going to a couple of yoga classes throughout the week.

Also almost every day I spent about 30 mins on an abdominal workout,
which I did later on in the day, keeping it seperate from my main training routine.

I would apprecite some advice on making a pure strength(or is it power?) routine, that actually works :), unlike mine.

Oh, a few more things,

.I'd like to gain actual muscle mass and bulk out, but I'm more interested in getting stronger, regardles of bulk increase, I'm not sure if that makes a difference.

.I'm also thinking about going back to karate, but I heard that strength training slows the martial artist down , when he/she begins
to gain some of that much wanted bulk, does this restrict which exercises I can perform?

.The aim of this routine was to work out every muscle in my body to some degree, so I'd like to try and keep that "theme" :D in any future routine.

.I am aware now, after a bit of reading, that I have done a lot wrong,
but I am still confused about a lot of things, so could you please help me out with another routine, so I can finally gain muscle?

Well I look forward to all your comments, try not to laugh at me too much though :).



















#1

23 Replies Related Threads

    Super_Ectomorph
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    RE: My last routine, please help me make a better one! 2003/12/27 22:18:17 (permalink)
    Oh I forgot, the reason I was doing so much swimming was because I heard it reduces muscle recovery time.
    #2
    suggy3001
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    RE: My last routine, please help me make a better one! 2003/12/27 22:33:06 (permalink)
    the reason you made no gains on that routine is cos its rubbish. utter rubbish. seriously, just read through the forums for a bit and have another go. theres far too much to criticise in that routine
    #3
    Scourge_of_God
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    RE: My last routine, please help me make a better one! 2003/12/27 22:44:47 (permalink)
    Bump for Suggy... Go read through the Journals section of the forum.
    #4
    suggy3001
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    RE: My last routine, please help me make a better one! 2003/12/27 23:54:17 (permalink)
    eh? you lost me mate.
    #5
    Scourge_of_God
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    RE: My last routine, please help me make a better one! 2003/12/28 00:15:59 (permalink)
    I meant I was agreeing with you (Suggy3001) and I was suggesting to the author of the thread (Super_Ectomorph) that he should have a look though the Journals section if he wanted to improve his routine.
    #6
    suggy3001
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    RE: My last routine, please help me make a better one! 2003/12/28 00:48:29 (permalink)
    well thats ok then. I went and looked at the journals forum but didnt pick up on anything. doh lol
    #7
    Boxer
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    RE: My last routine, please help me make a better one! 2003/12/28 04:01:23 (permalink)
    On some forums when you say bump you are agreeing with someone but on others you bump something when you want more replies. Go figure...

    Super Ectomorph you need to write a new routine from scratch...
    #8
    Super_Ectomorph
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    RE: My last routine, please help me make a better one! 2003/12/28 13:40:08 (permalink)
    OK guys, I'm working on it,
    but before I continue, is it in fact posssible to properly strength train every muscle in the human body each week.
    Considering how much time you need for recovery.
    Im guessing that each muscle would need 3 times a week, or would 2 be sufficient?

    If I stay with 6 days a week, I think I can fit it in, but that's not enough rest is it?
    I heard that 3 days a week would in fact make me stronger more quickly,
    but I can't see how I can fit every muscle in,
    howabout 4 days, Monday, Tuesday, Thursday, Saturday?
    #9
    Mobster
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    RE: My last routine, please help me make a better one! 2003/12/28 13:49:14 (permalink)
    6 days a week, using got knows how many exercises, each designed to work every muscle - and your title is super ectomorph?? There are over 200 muscles in your body. Most are being used right now to hold you in the sitting position at your computer. Jokingly I could say the one that stops you ****ting your briefs or the one that helps you chew your food isn't being worked. The list below consist of (for the most part) compound movements (ie those that use more than one muscle and or use the big muscles).

    Buy Brawn (the book), read Hardgainer (the mag), train 3 times a week, do only 5 exercises (compound only) (max of 4 sets only).

    Try
    Monday
    warmup and stretch
    Squat
    Bench
    Chins
    Abs

    Wednesday
    Press
    Curl
    Dip
    Abs

    Friday
    Deadlift
    Calf Raise
    Abs
    #10
    Mobster
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    RE: My last routine, please help me make a better one! 2003/12/28 13:58:22 (permalink)
    quote:
    Originally posted by Super_Ectomorph



    DAY1:All exercises were 1 set only consisting of 8 reps at 80% of my 1 max rep, with a warm up and cool down at 50% of my 1 max rep for each exercise(8 reps each), they were not done in this order.

    20 mins on eliptical crosstrainer
    Why?

    Wrist Curl
    Reverse wrist curl
    Two exercises for forearms but nothing for legs

    Seated Row
    Isolating Dumbell Row
    Pull Downs
    Shrugs
    Four for upper back but nothing for the whole back

    Inline Dumbell Press
    Lateral Raises
    Behind Neck Press
    Reverse Fly
    Four for shoulders inc the dreaded 'behind the neck press'

    Concentrated Bicep Curl
    Lying tricep Extension

    Bench Press (Dumbell)
    Close Grip Bench Press
    Flat Flys
    Three for the chest



    And that's just day one. Why swimming and the eliptical crosstrainer? If you're routine is (which it isn't as you have said so) a fitness routine and or one designed to help you be bettwe at your chosen sport then you'd still use a good basic routine with a sub routine speicializing in the movements that needed work or improvement. With the huige amount of books etc available with routines in them, some good, some bad I am however still surpised as to how you came to the routine you have - you don't have to use every machine in the gym you know!


    #11
    Robert
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    RE: My last routine, please help me make a better one! 2003/12/28 14:40:36 (permalink)
    whoever told you strength/power routines aren't benifical for martial artist should pick a fight with dan "the beast" severen. [a big name in MMA/UFC]. in short, the advice you were given is sh.t
    rob
    #12
    Robert
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    RE: My last routine, please help me make a better one! 2003/12/28 14:41:43 (permalink)
    also, never, ever do cardio before weights if strength is your goal.

    rob
    #13
    Super_Ectomorph
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    RE: My last routine, please help me make a better one! 2003/12/28 14:54:07 (permalink)


    I realize now, just how bad this routine WAS,
    I was given a LOT of bad advise at my gym.
    But I stopped a month a go!

    I have been through various programs, (all rubbish like this)
    for about a year. It was all a waste, but I kept my determination all through it, and believe me I can certainly push myself now,In fact I think that some of the "advanced techniques" I've read will put a whole lot less strain on my body, so at least I haven't emerged from this nightmare trip with any injuries or a complete beginner status.
    (I guess i'm conditioned for punishment)lol.


    I'll try to give a list of my objectives.

    .I want to gain strength and muscle mass
    .I want to increase flexibility
    .I want to stay at my current fitness level, (I'd like to improve it, but I guess that will get in the way of gaining muscle.)
    .I don't want to work EVERY muscle in the body out, just these:

    Biceps
    brachials
    brachioraous
    gastrocnemius
    soleus
    hamstrings
    quadriceps
    whole trapezius
    rhomboids
    whole deltoids
    subscapularis
    abdominals
    obliques
    flexor carpi radialis
    extensor carpi ulnaris
    triceps
    whole chest
    whole back

    I included all the exercises because I thought that I HAD to, to work out every muscle/group that I just listed, can I still do this with less exercises, or as I suspect can I replace several less usefull ones with just one more useful one?




    Ok mobster I'm going to cut out the crosstrainer completely,
    but will swimming 3 days a week for an hour each day interfere with my muscle gains? If so, how much cv do you think I'd need to keep my fitness levels the same?

    so is the 1 set of 8 reps still ok for gaining mass, or is this method outdated now?
    I was thinking of using pre exhaust methods for the chest and back and legs.

    thanks guys, my heads swarming with information at the moment, but If you help me with a few more questions, I'll be able to make a new routine, that you can hopefully will be rated well!!!!

    I am DETERMINED to get back into the gym and start routine that will finally allow me to transform myself!

    ~cheers

    oh yes, thanks very much, I know i'm not super... cheers..
    at least not.... quite.... yet.
    #14
    Robert
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    RE: My last routine, please help me make a better one! 2003/12/28 15:37:43 (permalink)
    this is a stupid mentality:
    "I don't want to work EVERY muscle in the body out, just these.."

    you have left out the single most important component of a balenced physique, lower back!!!

    and these are useless:
    "so is the 1 set of 8 reps still ok for gaining mass, or is this method outdated now?
    I was thinking of using pre exhaust methods for the chest and back and legs."

    base your routine around DL, squat, chins, dips and some overhead pressing movement [clean+jerk/push press/overhead press] and you wont go far wrong.

    rob

    #15
    Robert
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    RE: My last routine, please help me make a better one! 2003/12/28 15:39:09 (permalink)
    also:

    "I want to stay at my current fitness level, (I'd like to improve it, but I guess that will get in the way of gaining muscle.)"

    untrue. i am incredibly fit and still make good progress
    #16
    Robert
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    RE: My last routine, please help me make a better one! 2003/12/28 15:46:06 (permalink)
    day#1
    deadlift
    chins/pullups
    abs+grip

    day#2
    clean+jerk
    dips
    abs+grip

    day#3
    goodmornings
    squat
    abs+grip

    ad some isolation exersizes if you want, but that is a good base. as you are a complete begginer, stick to this, and only this, for 12 weeks. two warmup sets of a very light weight concentrating on form followed by 4 work sets of 6-8reps. not exactly a strict strength rotine in terms of rep range, but you need to get used to certain exersizes to biuld a good base to progress from. do cardio on rest days or AFTER weights.
    hope that helps.

    rob
    #17
    Mobster
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    RE: My last routine, please help me make a better one! 2003/12/28 15:57:39 (permalink)
    Swimming in and of itself as is the cross trainer are not that bad. But by doing everyhting, as you were, I'd say you were holding yourself back.

    Try 20-40 minutes of cardio using a 'pulse' technique (go like a bat out of hell for five minutes / really fast and then 2-3 minutes of middle speed, like wind sprints). I would try and do these the same day I was working out so allowing recovary on the non-training days.

    As for those muscles you listed. Go back and reread my post. I stated there that those muscles and others, are being used when you do compound movements. Learning the names of muscles and their actions is useful but then trying to design a) one a prefect routine - doesn't exist b) using three routines which are all isolation movements - the body doesn't work one muscle at a time c) overtraining

    Biceps
    brachials
    brachioraous
    Curls

    gastrocnemius
    soleus
    Calf Raises

    hamstrings
    quadriceps
    Deadlifts and Squats
    whole trapezius
    rhomboids
    whole deltoids
    subscapularis
    Presses and any back work
    abdominals
    obliques
    Abs and ab twists
    triceps
    Closegrip bench and presses
    whole chest
    Bench and flyes
    whole back
    Deadlifts, chins, shrugs

    flexor carpi radialis
    extensor carpi ulnaris
    Forearm curls and holding onto the bar

    Just as a hint for the forearm there are a dozen muscles you haven't listed involved in wrist action and picking and holding. In the thighs you have Gluteus major, media and minor, several quaddriceps, and many other muscles just used to straigtn the leg out, never mind slight rotation, bending etc. The action of the pecs is to bring the shoulders forward and any movement which imitates clapping/flyes will isolate the pecs but no one - NO ONE - got big and strong just doing pec dec, clapping or flyes.

    As for sets and reps.... I have given you a basic routine, one which you haven't used yet and already you're looking at pre ex etc. For now leave it. Here's what I'd do (and still do).

    Using one exercise for shoulders / delts - PRESS - (I do the seated barbell press from the front in a power rack). I do some light reps to warmup the shoulders with a broom stick. Then a little stretching. Then I sit in the rack on my bench, set at about 85 degrees and do one set with 10 kilos / 22 pounds either side of a 16 pound barbell (60 pounds total) for 8 reps. Load some more weight (total weight 93 pounds) and do 6 reps. As I want power and strength I then go to my max which is about 176 pounds and do 3-4 reps. That's it. Right now I weigh just under 260 pounds.

    You want muscle and I don't know how strong you are so I'd do the 1st set with 12 reps, and then the 2nd, 3rd and if need be, the 4th with (80% weight) for 8-10 reps.

    Here's my current size and power routine - I also specialize in grip work.

    Tuesday
    warm up and stretch
    Leg press: 12, 8, 6, 4 (currently with 512.5 kilos)
    Bench machine: 8, 6, 4
    Pullovers (p) and chins (c) super sets
    Bwt(c) 8, stack (100kg)(p)8, bwt(c) 8, 90 kilos per arm (one at a time) 6-8

    Go home

    Thursday (grip work):
    Thick handled dumbbell deadlift 135 kilos x 4 x 1
    Two hand pinch to: 91 kilos
    Vertical bar lift: to 130 kilos

    Saturday:
    Seated press (as above)
    EZ bar curls (as press to 160 pounds)
    Close grip bench: to 286 pounds (same rep scheme)
    Abs and lower back.

    I also coach 2-3 times a week and will do abs with the pupils. I will on a day when I'm feeling fresh do gripper work and or nail bending.
    #18
    Super_Ectomorph
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    RE: My last routine, please help me make a better one! 2003/12/28 17:45:11 (permalink)
    Robert: I included the lower back.
    And I want to do as much work as possible, I would work every muscle in my body every day if It actually worked! Why do you think I put myself through such a terrible routine. I always completed it.. and boy was I exhausted.

    Mobster:I was using hip adduction and hip abduction equiptment,
    but I'm wandering if anything else would be more effective.

    I wanted to use pre exhaust because when I did bench presses, I felt NOTHING in my chest, EVER.
    lol I really wanted to use this technique, you sure this won't be a good idea for a beginner?

    So if I work out only 3 days a week and I go swimming for an hour after each session, will I still get fitter and minimise muscle loss?

    I am interested as to why you believe 1 set of 8 reps would be useless. Surely if the individual in question can truly push themselves to the limit for this 1 set, then this technique will be advantageous?

    thanks for the help so far guys, Im still absorbing some of the info you gave me.
    #19
    suggy3001
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    RE: My last routine, please help me make a better one! 2003/12/29 10:45:51 (permalink)
    SE - what you are missing is that if your goal truely is strength, then a great percentage of your gains will come from increased neuromuscular efficiency. The best way to stimulate this is not working each muscle, but as many compound ex as possible. In addition, this will help you apply your strength in real world situations. notice most of the routines here are short and based around bigger moves - thats because in strength training you MUST emphasise quality over quantity. Also, remember you get stronger/bigger outside of the gym - adequate rest is paramount, as is a good diet. Have another go at a routine based on what people have said.
    #20
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