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NEW ROUTINE......working great!

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bbbbballl
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2006/07/15 15:39:28 (permalink)
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NEW ROUTINE......working great!

Ive done alot of reading and research ....... and came up with a new routine for myself. Just thought I would share it with you as the results seem to be near to amazing! I wiegh about 225lbs and I am about 11% body fat. I am consuming around 5000 calories, fairly clean, mostly whole foods. I train twice a day six days a week, once am and once pm. Each muslce group is trained individually through high intensity isolation exercises where only that muscle is used. After each session I do 15 lengths in the pool. No compound exercises except at the end of each month. The training split is (but can alternate) Monday: chest am hanstrings pm. Tuesday back am biceps pm. Wednesday abs am calf pm. Thursday shoulders am quads pm. Friday off. Saturday traps am triceps pm. Sunday abs am calf pm. I am gaining a lot of size with hardly any body fat. My legs have already grown 2" in four weeks and my arms 1/2".
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4 Replies Related Threads

    makaveli1971 1996
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    RE: NEW ROUTINE......working great! 2006/07/15 23:04:51 (permalink)
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    if its workin for u id carry on with it. Id say it would be best to put the am and pm sessions together. im sure ud have better results as u would allow your body more rest time.If it was me id also change around the routine. But like i said if its workin for u why stop.
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    bbbbballl
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    RE: NEW ROUTINE......working great! 2006/07/16 17:41:38 (permalink)
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    why would you change it around?
    each muscle still gets 7 days rest before being worked again!
    I have a few references that suggest that this type of routne is best for hypotrophy.
    I only train 15 to 20 mins so rest to train ratio is still simular to most, i split up am and pm for more intensity and increase my matabolism!
    I have trained many different ways 3 day split , 6 day split, lots of compound ect......but this has put the most muscle on me without to much fat increase.......from the pic i have on here now i have grown alot.....i will try and put a recent pic to show you the gains!
    #3
    makaveli1971 1996
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    RE: NEW ROUTINE......working great! 2006/07/16 21:33:43 (permalink)
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    u look in pretty good shape like i said if its workin for u no need to stop but i wouldnt have time to do am and pm workouts
    #4
    bbbbballl
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    RE: NEW ROUTINE......working great! 2006/07/17 16:56:50 (permalink)
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    i think its working amazing It was first suggest by joe weider then arnold and franco columbo adopted the same training meathod .......which was then back up by the studies done by dennis dubreuil!
    I have put two inches on my leg and half on my arm .......which took me a year before
    #5
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