Your Routine/Split: Need Help, Suggestions & Advice?

[PORTERHOUSE]

This routine looks pretty good to me. I personally use a 5 day split because I tear up my back so much that I don't have it in me to do an effective workout for anything else like bi's or tri's. Same goes with any other muscle group. I tried a four day about 6 weeks ago or so, just didn't feel it. After my back day I have trouble holding form for anything else. I use a separate arm day and I seems to grow better from it. Also, it gets me in and out quicker. But everyone is different.

[Gio71]

This routine looks pretty good to me. I personally use a 5 day split because I tear up my back so much that I don't have it in me to do an effective workout for anything else like bi's or tri's. Same goes with any other muscle group. I tried a four day about 6 weeks ago or so, just didn't feel it. After my back day I have trouble holding form for anything else. I use a separate arm day and I seems to grow better from it. Also, it gets me in and out quicker. But everyone is different.

I will try a 5 day Routine too in 8 Weeks i think when i dont feel good on 4 day split too

[pachongo8]

Hi guys
I'm from Argentina.
Here's my problem, I play rugby on tuesday and thursday, and may be I have rugby match on saturday.

My goal is to get bigger. My diet is more than 3500 cal aproximately.

Here is my diet:
7.00 Breakfast: Some eggs, orange juice, oats, yogurt, milk. ANIMAL PAK
Meal: Weight gain shake
13.00 Lunch: in march I will lunch at school. proteins and carbs always. 1000 mg vit c
16.00 Meal: bread, mermelade, orange juice, some fruits, milk, yogurt, eggs
Workout at 17.30 - 18. 30 minutes before workout Storm with aminos
Post workout: 2 scoop whey, storm, 2 bananas.
some time later more food.
At 21.00. Dinner. Vit C
22.00 Beta-carotene, Vit E, Aminos

Here is my workout:
Monday:
--Chest:
Bench Press 3-4x 8-12
Incline Dumbell Press 3-4x 8-12
Flyes 2 x 8-12
Dips 2-3 x 8-12
--Triceps:
Rope Pulldown 4x 12-10-8-6
Close Grip Bench Press 4 x 8-12
Overhead Extensions 3 x 8-12
Dumbell Kickbacks 3 x 8-12

Wednesday:
--Legs:
Squats 5x 12-10-8-6-4
SUPERSET: Leg Press 4x10 and Leg extensions 4x 15
leg curls: 4x10,
Standing calf raise 3x 12 (up fast, negative in 5, stretch in the negative for 15 s)
--Shoulders: (need some help here, small shoulders i need them to grow!!)
Dumbell Press 4 x 8-10 (Heavy weight)
One Arm Cable lateral 2 x 8-12
Seated dumbbell lateral 2 x 8-12
Upright rows: 3x10
Shrugs 4x

Friday:
--Back:
Chins: 4-5 x 8-12
Deadlifts: 3 x 6
Bent over rows 4x 12-10-10-8
Cable row: 3 x 10
Pullover 2 x 15-20
--Biceps:
Barbell curls 4 x 8-12
Incline Dumbbell Curls 3 x 8-12
Concentration Curls 3 x 8-12

The workout time is less than an hour.
What do you think about the workout?
Thank you guys! That's all

PD: sorry for my english :)

[shizz702]

Doesn't look too bad, but I would add shoulders to the chest and tri day and cut down on the volume a bit.

I'd run it like this

Chest/Delts/Tris

Incline bench
Seated shoulder press
Weighted dips
Lateral raises
Tricep extensions
Ab work

Legs

Leg extensions
Squats
Leg curls
Calf raises

Back/Biceps

Deadlifts
One arm db rows
Chins
Barbell curls
Hammer curls
Grip work

[BionicMasterPiece]

Doesn't look too bad, but I would add shoulders to the chest and tri day and cut down on the volume a bit.

I'd run it like this

Chest/Delts/Tris

Incline bench
Seated shoulder press
Weighted dips
Lateral raises
Tricep extensions
Ab work

Legs

Leg extensions
Squats
Leg curls
Calf raises

Back/Biceps

Deadlifts
One arm db rows
Chins
Barbell curls
Hammer curls
Grip work

Dont forget barbell rows in their with back! Thats a must do for training back...haha sorry had to put that in there.

[BionicMasterPiece]

Hi guys
I'm from Argentina.
Here's my problem, I play rugby on tuesday and thursday, and may be I have rugby match on saturday.

My goal is to get bigger. My diet is more than 3500 cal aproximately.

Here is my diet:
7.00 Breakfast: Some eggs, orange juice, oats, yogurt, milk. ANIMAL PAK
Meal: Weight gain shake
13.00 Lunch: in march I will lunch at school. proteins and carbs always. 1000 mg vit c
16.00 Meal: bread, mermelade, orange juice, some fruits, milk, yogurt, eggs
Workout at 17.30 - 18. 30 minutes before workout Storm with aminos
Post workout: 2 scoop whey, storm, 2 bananas.
some time later more food.
At 21.00. Dinner. Vit C
22.00 Beta-carotene, Vit E, Aminos

Here is my workout:
Monday:
--Chest:
Bench Press 3-4x 8-12
Incline Dumbell Press 3-4x 8-12
Flyes 2 x 8-12
Dips 2-3 x 8-12
--Triceps:
Rope Pulldown 4x 12-10-8-6
Close Grip Bench Press 4 x 8-12
Overhead Extensions 3 x 8-12
Dumbell Kickbacks 3 x 8-12

Wednesday:
--Legs:
Squats 5x 12-10-8-6-4
SUPERSET: Leg Press 4x10 and Leg extensions 4x 15
leg curls: 4x10,
Standing calf raise 3x 12 (up fast, negative in 5, stretch in the negative for 15 s)
--Shoulders: (need some help here, small shoulders i need them to grow!!)
Dumbell Press 4 x 8-10 (Heavy weight)
One Arm Cable lateral 2 x 8-12
Seated dumbbell lateral 2 x 8-12
Upright rows: 3x10
Shrugs 4x

Friday:
--Back:
Chins: 4-5 x 8-12
Deadlifts: 3 x 6
Bent over rows 4x 12-10-10-8
Cable row: 3 x 10
Pullover 2 x 15-20
--Biceps:
Barbell curls 4 x 8-12
Incline Dumbbell Curls 3 x 8-12
Concentration Curls 3 x 8-12

The workout time is less than an hour.
What do you think about the workout?
Thank you guys! That's all

PD: sorry for my english :)

Glad to see more people wanting to get serious! haha, id add more meals into your daily plan, also if you want those shoulders to grow add them in their own day....or if thats not possible I guess chest/delt/tri in one day can workout somehow....but if your training super hard on your squats and deadlifts youl grow so fast. Here ill write you out a a little somethin...just for you....

Day 1- chest,delt,triceps

incline barbell or dumbbell press warm up with 3 like 15 rep sets then
2 working sets of 6-10 (last set to failure)

barbell or dumbbell military press
2 working sets 8-10 (last set to failure)

barbell or dumbbell bench press
2 working sets of 10-12 (your strength should be shot right now...its best to work on size instead of ego)

ez-bar lying skullcrushers
3 working sets 10-12

dumbbell rear delt raises superset dumbbell side laterals
2 working sets 15-20



Day 3-- quads-

Leg extensions 3 warm up sets to warm knees and quads up

barbell squats or front squats
5 working sets of 10-15 (going for lower reps is just the easy way out, doing higher reps will release more hormones, and what you want is results...so there ya go)



Day 5-- back,hamstrings,biceps

deadlifts
3 working sets of 8-10 reps (once in a while go ahead and do low reps)

barbell rows
3 working sets of 8-10 reps

pullups
2 working sets to failure

barbell curls
2 working sets of 10-12 reps

barbell or ez-bar or dumbbell preacher curls
2 working sets of 20 reps

seated leg curls or lying leg curls
3 working sets of 10-15 reps


Just remember to keep it hardcore with basic exercises, becareful of call the isolation exercises as most end up halting your muscle growth, thats why you see so many people following magazine type splits with cable crossovers or cable this and cable that and they wonder why they are not growing....Im not going to lie...if you just stick to the basic free weight movements ONLY..youl see results within weeks...

[BryanSmash!]

Here's my problem, I play rugby on tuesday and thursday, and may be I have rugby match on saturday.
My goal is to get bigger.


Why is playing Rugby a problem?
If goal is to get bigger, you need to eat more, you're current diet isn't going to have enough calories with your current routine plus rugby.
Your workout plan is good.....for a bodybuilder. If you want to look really good its a solid plan, but if you want to be a bigger stronger and faster Rugby player it isn't going to much for you.
Try this instead:
http://www.wackyhq.com/madcow5x5/geocities/5x5_Program/Linear_5x5.htm

[MVP]

If you're going to do a split, have you tried an upper/lower split?

I would opt. for an upper/lower split or a full body routine, but if you want a split here's a good one.

Monday: Chest?Biceps- Workout A
1) Bench Press
2) Incline DB Press
3) Barbell Curls
4) Reverse Grip Curls

Monday: Chest?Biceps- Workout B
1) BB Incline Press
2) DB Bench Press
3) Incline DB Curls
4) Weighted Dips

Tuesday: Back?Triceps- Workout A
1) Deadlift
2) Pullup
3) Barbell Row
4) Close grip bench press

Tuesday: Back?Triceps- Workout B
1) Pullup
2) T-Bar Row
3) Chinup
4) Overhead Tricep Extensions

Thursday: Legs?Abdominals- Workout A
1) Squat
2) Glute/Ham Raise
3) Calf Raises
4) Dragon Flies

Thursday: Legs?Abdominals- Workout B
1) Squat
2) Stiff-leg deadlift
3) Resisted Inversion
4) Hanging Weighted Raises

Friday: Shoulders?Grip
1) OHP
2) BO Lateral Raise
3) Farmers Walk
4) Brick Lateral Raise

There you go.

[pachongo8]

The problem is, I can't train more than 3 days a week in the gym. If I train legs more than one time a week or near the rugby match I will be sore and that's not good for a match. the other problem is I don't like to train before the rugby training. I prefer to do heavy training on monday wed, and friday

[pachongo8]

I like the 5x5 but I don't know if it will put some mass. what do you say?

[pachongo8]

I will prefer doing a 10 x 3 and 4 x 6 workout (waterbury method) than 5x5. I will produce more hypertrophy

[MVP]

The problem is, I can't train more than 3 days a week in the gym. If I train legs more than one time a week or near the rugby match I will be sore and that's not good for a match. the other problem is I don't like to train before the rugby training. I prefer to do heavy training on monday wed, and friday

As long as you're making progress on your lifts you'll put on mass with any rep range. Don't buy into this "5x5 is for strength only" bullshit.

Eat in a surplus, develop your big compound movements, and you'll be fine.

As far as a 3 day routine goes, it depends on how long you've been training. If you're still a novice, then something like stronglifts 5x5 or Bill Starr's program would work well. If you're intermediate, you could look into DC or HST.

[In Flames]

RAGE’S MASS ROUTINE

Day 1 - Arms

Tricep pushdowns 2 x 10
Partial Dips weighted 2 x 10
Dumbell Tricep Ext 2 x 10
Incline Dumbell curls 2 x 10
Hammer Curls 2 x 10
Cable Curls 2 x 10
Abs

Day 2 – Quads, Hamstrings, Calves

Leg Extension-pre-exhaust 3 x 40/30/20
Leg Press 3 x 15
Squats 2 x 10
Lying Leg Curls 3 x 10
Standing Leg Curls 2 x 10

Day 3 – Chest and Shoulders

Barbell Press 2 x 10
Incline Dumbell Press 2 x 10
Smith Neck Press 2 x 10
Smith Military Press 2 x 10
Dumbell Shoulder Press 2 x 10
Side Laterals 2 x 10

Day 4 – Back, Traps, Rear Delts and Calves

T Bar Rows 2 x 10
Dumbbell Rows on Incline 2 x 10
Wide Grip Pull Downs 2 x 10
Bent Laterals 2 x 10
Barbell Shrugs-Heavier each set 3 x 20
Calf Extensions 3 x 15
Calf Raises 3 x 15

[BryanSmash!]

I like the 5x5 but I don't know if it will put some mass. what do you say?

It will, if you do it correctly and follow up with a good diet.

[zubda345]

For my fat loss, Which exercises should I do, when I do, and how much should I do I am over all fat. Plz help.

[Kryptonite]

For my fat loss, Which exercises should I do, when I do, and how much should I do I am over all fat. Plz help.

Low intensity cardio, there is no one excercise that will get rid of bodyfat. It's all diet and cardio, bro. Start with 15 minutes on the stepper, stairmaster, or just walking up and down a flight of stairs. Then increase by 5 minutes when you start becoming tolerant of the cardio. You may even want to incorporate some higher intensity cardio such as running. Then get your diet in check. Clean foods in moderation throughout the day is the most basic and effective way to do this.

[Deathride]

5x5 is a brilliant way to pack on strength and size. Working for me! The 5 heavy reps for 5 hard sets is far better than pyramiding up to a max set for me.....although I may throw that in sometimes.

The Mon, Wed, Fri split would work well for you too..... Train legs friday after rugby

[Burke Knapp]

As some other Bros have said you need to go heavier and more!
You oviously do alot of cardio with that sport...your currently just maintaining your size!
I would go heavier where as you can only do 6-8 reps and do around 6 sets of those taking of weight as needed to stay in the 6-8 rep range.
If you can do three sets or more with the original weight you didnt go heavy enough!
Good Luck!

[zubda345]

OK I will do it, but can anybody give me a diet schedule which is also easy to be made and obtain!

[Kryptonite]

OK I will do it, but can anybody give me a diet schedule which is also easy to be made and obtain!

Easy diets aren't my strong point... Haha, so here's my grocery list. It should help you out a bit.

1. Fruits & Vegetables
Apples
Bananas
Green beans
Spinach
Romaine lettuce
Broccoli
Potatoes
Yams

2. Meats
Top round steak
Ground turkey (or chicken)
Cod (or tilapia)

3. Grains
Oatmeal
Brown rice
Quinoa

4. Nuts & Seeds
Almonds
Walnuts
Pecans
(Ground) Flax seeds
(Ground) Organic peanuts

5. Dairy:
Large eggs
Organic whole milk

6. Other:
Protein powder
Extra virgin olive oil

[zubda345]

How to develope streach marks on my arms and Chest???

[Gio71]

First of all its my off season Routine, rep-range is from 6-12 reps.

Day 1 : Back/Biceps



Chins 4sets (Currently Done, pulldowns,bb rows,db rows, deadlifts)
T-Bar rows 4sets
Reverse barbell rows 4sets
Dumbell rows 4 sets

Ez-Bar Curls 3 sets
dumbell curls 3 sets
concentration curls 3 sets


Day 2 : Chest/ Triceps

Flat Bench Press 4sets
Incline Dumbell Press 4sets
Db Flys 4 sets

Skull Crushers 4 sets
Triceps pushdowns 4 sets
Overhead dumbell press 3 Sets


Day Three : Rest


Day Four : Legs

Squats 4 Sets
Leg Press 4 Sets
Leg Extensions 4 Sets

stiff. Dl's 4 sets
Leg curls 4 sets


Day Five: Shoulder/Traps

Dumbell/barbell press 4 sets
Side Laterals 4 sets
Reveres fly 4sets

Dumbell shrugs 4 sets
rear shrugs 4 sets

Day Six : Rest

Day Seven: Rest

[Muscleguy93]

Add deadlifts to back day and your good.

[Gio71]

Add deadlifts to back day and your good.

i dont need lower back work... done enough for lower back

[Muscleguy93]

i dont need lower back work... done enough for lower back

Are you new to the iron game? Deadlifts work every muscle from your glutes to your traps. But its up to you lol...

[PrinceCook]

Whats your take on this program?


http://www.tmuscle.com/free_online_program/sports_body_training_muscle_anaconda/anaconda_protocol#radical-hypertrophy

[Gio71]

Are you new to the iron game? Deadlifts work every muscle from your glutes to your traps. But its up to you lol...

New ? My Deadlifts at the moment are 330x6 , and thats the problem i dont need traps lower back or glutes... just want more lats, so thats why i cut the deadlifts and added t-bar rows, deadlifts didnt improve my upper back in any way.

Deadlifts are overrated, you can do deadlifts if you are a powerlifter, as a bodybuilder i do them from time to time, i've done them 8 weeks now

[Muscleguy93]

Alright man. Do what you want you know ur body best...
Good luck

[IronWilson]

Too complicated for my taste. It also relies on use of their specific supplements too right? So it is just a way to sell more products for them. Otherwise, why would they share it for free if it is just a training program that is cutting edge "radical hypertrophy?"

[PrinceCook]

Too complicated for my taste. It also relies on use of their specific supplements too right? So it is just a way to sell more products for them. Otherwise, why would they share it for free if it is just a training program that is cutting edge "radical hypertrophy?"

I agree on that. But activating the nervous system and taking advantage of it is what most people do not understand or wont do to gain muscle.

[MrMonday]

Only time will tell if this routine will actually do a decent job of taking someone from skinny to big (I seriously doubt that it will), but it really isn't anything new or groundbreaking.

To me it just looks like an extreme over-complication of something as simple as: lift weights, get strong, eat a lot of food.

[MELTDOWN]

Only time will tell if this routine will actually do a decent job of taking someone from skinny to big (I seriously doubt that it will), but it really isn't anything new or groundbreaking.

To me it just looks like an extreme over-complication of something as simple as: lift weights, get strong, eat a lot of food.

x2

[Muscleguy93]

x2

x3

[freestyla]

here in Norway there are not many that can be anything about bodybuilding. does anyone have any good training program to give me? I focus really on body building. I just need a perfect guidance. hope someone can help!
Foreslå en bedre oversettelse

[zubda345]

Hey, How r u??

U first need to tell all ur goals. ur current training schedule. ur body type, and Then your problem of your workout.

But here's a training routine from ANIMAL PAK. U can also try this 1:

http://www.animalpak.com/html/article_details.cfm?ID=41&section=training%0A

[freestyla]

Hey, How r u??

U first need to tell all ur goals. ur current training schedule. ur body type, and Then your problem of your workout.

But here's a training routine from ANIMAL PAK. U can also try this 1:

http://www.animalpak.com/html/article_details.cfm?ID=41&section=training%0A

Hey! just fine thanks:)

Monday: Bench press, incline bench, flays, 2 bicep exercises, shoulder press, side raise.

each exercise I run 3 sets, between 6-12 reps usually

Tuesday: deadlift, pull down (or whatever it's called in English) and a rowing exercise
so I run two events on the triceps, "French press" and a push-down.

each exercise I run 3 sets, between 6-12 reps usually


Wednesday: squat (has a knee injury that is running very careful now. "

Thursday: SAME AS ON MONDAY
FRIDAY: SAME AS ON TUESDAY.

SATURDAY AND SUNDAY PAUSE.

I'm 175 and weighs 81kg. has a very low fat%. struggling to get it up!

[C.Coronato]

Whats the diet like my man>?

[freestyla]

Breakfast: oatmeal (5dl) + Protein Shake

4 eggs

chicken or meat of beef

SO I COACH

Protein shake after training

Mom's dinner, a lot of meat and fish as a rule ..

4 eggs again

as oatmeal with a protein shake before post time

[zubda345]

I would say that you should aim for the split routine....

Eat more and eat healthy and hygienic foods, And lift as heavy as you can, by Heavy I don't mean that heavy u can't even lift by your own self.......

[Max-Angle]

I was doing 5/3/1 for 2 cycles then i've been doing smaller workouts as i feel needed and alot more cardio, i want to make somewhat of a bodybuilding version of 5/3/1 i have the book so i can lookup stuff as needed i just want to make 5/3/1 for me, i want to enjoy it, and i want to be able to do cardio on certain days, any help is really appreciated. Thanks in advance.

[C.Coronato]

I would simply do exactly what you feel you think you should do, there is no right or wrong way to do things. If you want to develop a training program around your needs and wants, i say do it brother!

[Max-Angle]

I would simply do exactly what you feel you think you should do, there is no right or wrong way to do things. If you want to develop a training program around your needs and wants, i say do it brother!

Yeah but i need the frame to start making my plan, i dont know exactly how i can make a bodybuilding 5/3/1 plan, i barely workout anymore, most of it being from school but not summer has began for me so i should change that, i just want workouts that will make me want to rush back into the gym, like maybe i should try 5/3/1 with two bodyparts a day or something, idk i am asking you, any help is a appreciated

[chase.salva]

let me begin...i absolutely love this site. i take my animal handbook with me everywhere i go, and read the articles daily to stay motivated.
I'm 17 years old...soon to be 18 and live in Southern Illinois. I live for football and weightlifting which is why i need help. I was voted honorable mention as a junior for Outside Linebacker in my confrence for football and i am doing everything possible to get first team and All South honors. I have been lifting since i was 5 with my dad, so im not a weak guy. This past summer i broke two vertabrae in my back wakeboarding and i was out for half the season, and squatting, leg press, and cleans kill me, so i avoid those at all cost.

I would like to focus on legs chest shoulders and back...which im sure everybody does. My team lifts three days a week and i cardio in between. I'm looking for a routine that will push me over the edge...to get me that All South honor, i have the drive and the determination, now im looking for the recourses. I'm sick right now, but this monday im going to start the routine. I take Animal Pack in the morning ever day and am going to start using a N0 Maximizer and Creatine Burst to aid me in my journey, could i get some help on when to take my supps?

Fellas im ready for whatever, im not messin around i want to be the best. I think this is the site and these are the people that can help. Thanks

If you want to grow your muscles then pump them as hard as you can. Barbell Row, Back Extension, Chest/Bench Press and many other types of exercise are there to increase your desired parts. Atleast rest for 48 hours for muscles to grow then again start pumping the same area. I think you should contact your gym coach for better idea.

[Uin2it]

How does this routine sound?
GOAL: Build Lean Mass
Three excercises per body part......three Sets of each excercise....8-10 Reps per set.

WEEK 1-6 "Push/Pull"
DAY ONE: Bi’s - Tri’s - Delts
DAY TWO: Cardio Plus - Abs Plus (Plus being high intesity)
DAY THREE: Chest - Back - Traps
DAY FOUR: Legs - Abs - Cardio
REPEAT!!

WEEK 7-12
DAY ONE: Back - Bi's - Traps
DAY TWO: Cardio Plus - Abs Plus (Plus being high intesity)
DAY THREE: Chest - Tri's - Delts
DAY FOUR: Legs - Abs - Cardio
REPEAT!!!!

[Mazda 6]

I am trying to protect me muscle mass during a cutting period.

So i am doing the Dorian Yates Heavy Duty: 1st set per body part of 15-20 reps. 2nd set for 12 reps, and last for 6. Every other exercise per body part 1X12 and 1X6.

5 times a week morning cardio for 45 minutes, and everyday abs.

Any comments?!

[PORTERHOUSE]

I am trying to protect me muscle mass during a cutting period.

So i am doing the Dorian Yates Heavy Duty: 1st set per body part of 15-20 reps. 2nd set for 12 reps, and last for 6. Every other exercise per body part 1X12 and 1X6.

5 times a week morning cardio for 45 minutes, and everyday abs.

Any comments?!

If you had a good training program before you started cutting, there is no reason to really change from it. If it works for you, then it works, bulk or cut.

I follow the same basic routine pretty much year round. I change around rep ranges and the smaller isolation movements, but the basic routine is the same. Im not saying there is anything wrong with the program you plan on following, Just something for you to consider man.

[Mazda 6]

If you had a good training program before you started cutting, there is no reason to really change from it. If it works for you, then it works, bulk or cut.

I follow the same basic routine pretty much year round. I change around rep ranges and the smaller isolation movements, but the basic routine is the same. Im not saying there is anything wrong with the program you plan on following, Just something for you to consider man.

When i am in off season i chose the classic pyramid of 12-8-6 reps for several weeks. After that, before my cutting period, i do the 8-6-6 program.

But i do the same thing with you: i change the movement of an exercise or i change the angle when i do it. I add exercises for definition and remove exercises for strength.

[nevergiveup92]

Monday-Arms/abs Tuesday-Legs Wednesday-Chest/Shoulders Thursday-Back/Abs/Calves Just wanna know what everyone thinks on the split. Criticism appreciated. Also, I'm 18 years old so I recover a little faster than most. The only thing that I'm wondering about with this split is that on Wednesday when i do chest my triceps may still be a little sore but with at least 10 hours of sleep a day is that a problem?

[C.Coronato]

If it works for you then stick with it, but thats your call. Im sure 90% of people on here do something different my man.

Personally i do this:

Shoulders
Back
Chest
Hams/Calves
Arms
Quads.

[nevergiveup92]

Thanks man and I really like your split and might try it and see how it works for me

[nevergiveup92]

when is your rest day tho?

[Mcgrath Boy]

'm bodybuilder I have 17 years and won four of five powers would like to know if someone could give me a workout routine to gain muscle mass routine bone good for training!

[Mcgrath Boy]

'm bodybuilder I have 17 years and won four of five powers would like to know if someone could give me a workout routine to gain muscle mass routine bone good for training!

[Legacy]

Can you make it a little bit clearer bro, not sure exactly what your saying. Also, we need some stats, age, height, weight, length you been training, etc.

[Goliathus]

Nearly all programs you do will work.
It's just adapting your diet and rest to the routines.

[C.Coronato]

Here are some good routines my man, pick one, set up a solid diet, and your good to go:

http://animalpak.com/html/sections.cfm?id=32

[Mcgrath Boy]

Can you make it a little bit clearer bro, not sure exactly what your saying. Also, we need some stats, age, height, weight, length you been training, etc.

well ... I measure between 5.5 feet long.
I weigh 160 pounds.
I have 17 years old.
I have trained three years

[Sprint]

Pretty much what TTL put up buddy, take your pick from them routines.
Let us know what your diet & current rotuine is, so we can help some more.

[Mcgrath Boy]

Pretty much what TTL put up buddy, take your pick from them routines.
Let us know what your diet & current rotuine is, so we can help some more.

Monday : Chest and Trizeps
Tuesday : Off
Wednesday : Back and Biceps
Thursday : Off
Friday : Shoulders and Legs

well my diet is based on 3500 calories a day and 300 grams of protein, although my diet is not a selected food is usually eaten in the day . . .

[Sprint]

Thats a whole load of protein you got going on there mate, what about carbs & healthy fats?

[Freezy]

Developed this workout for size and strength. Any suggestions that you guys would change, or not?

Training Routine

Sunday: OFF

Monday: Shoulders/Triceps
• Barbell Presses
• Dumbbell Presses
• Dumbbell Front Laterals
• Dips (2 sets to failure)
• Close Grip Bench Press
• Tricep Cable Pushdowns
• 20 min cardio

Tuesday: Back
• Deadlifts
• Close Grip Pulldowns
• Seated Cable Rows
• Pullups (2 sets to failure)
• 20 min cardio

Wednesday: OFF

Thursday: Chest/Biceps
• Bench Press
• Dumbbell Incline Press
• Flat Bench Dumbbell Flies
• Bicep Curls (Straight Bar)
• Preacher Curls
• Alternate Seated Dumbbell Curls (2 sets)
• Standing Hammer Curls (2 sets)
• 20 min cardio

Friday: Legs
• Squats
• Leg Press
• Leg Extensions
• Barbell Calf Raises

Saturday: OFF

Each set on the core movements—barbell presses, bench presses, squats, deadlifts should be taken to failure. Expend your energy on the core lifts. Unless noted, you’ll perform 4 sets for each exercise (10-8-6-4).

[Legacy]

Developed this workout for size and strength. Any suggestions that you guys would change, or not?

Training Routine

Sunday: OFF

Monday: Shoulders/Triceps
• Barbell Presses
• Dumbbell Presses
• Dumbbell Front Laterals
• Dips (2 sets to failure)
• Close Grip Bench Press
• Tricep Cable Pushdowns
• 20 min cardio

Tuesday: Back
• Deadlifts
• Close Grip Pulldowns
• Seated Cable Rows
• Pullups (2 sets to failure)
• 20 min cardio

Wednesday: OFF

Thursday: Chest/Biceps
• Bench Press
• Dumbbell Incline Press
• Flat Bench Dumbbell Flies
• Bicep Curls (Straight Bar)
• Preacher Curls
• Alternate Seated Dumbbell Curls (2 sets)
• Standing Hammer Curls (2 sets)
• 20 min cardio

Friday: Legs
• Squats
• Leg Press
• Leg Extensions
• Barbell Calf Raises

Saturday: OFF

Each set on the core movements—barbell presses, bench presses, squats, deadlifts should be taken to failure. Expend your energy on the core lifts. Unless noted, you’ll perform 4 sets for each exercise (10-8-6-4).

I would change the rotation of the movements. Hit the biggest muscles first in the week. I would switch it up like this:
SUN - OFF
MON - LEGS
TUES - BACK
WED - OFF
THUR - CHEST/BIS
FRI - DELTS/TRIS
SAT - OFF

-Also, I think you got too many bicep exercises in there. Arms should be 9 sets for bis 9 for tris, no need for 14 sets for biceps.
-For legs, squats, extensions, stiff legged deads, and lunges
-For delts hit a press, side laterals, and rear delt raises.
-For back take out the seated row and throw in some type of dumbbell or barbell row.

[ontheEDGE]

Legacy do you find doing triceps on a different day than chest better than doing it the same day? I currently do them together with around 12-15 sets for chest, then 8 for triceps. Same ratios on back and bi day.

[Legacy]

Legacy do you find doing triceps on a different day than chest better than doing it the same day? I currently do them together with around 12-15 sets for chest, then 8 for triceps. Same ratios on back and bi day.

To be honest bro, I like doing arms on their own day. I usually do them at the end of the week when I am burnt out from legs and back. However that being said, when I am trying to conserve calories and only train 4 days a week, I train tris with chest. I don't believe in that whole "after you finished with chest you don't have the energy to train tris." Everyday you go into the gym you should have a game plan on what you want to accomplish, therefore you can always go in and give 100% on everything and not slack off at the end. I try to keep my energy levels as high as possible until I know my workout is complete.

I gave freezy the option to train chest and bis because thats how he had it laid out, so I figured that was how he wanted to keep it, but I train chest and tris together. They are already pumped, why not finish what was started?

[Sprint]

If you're looking to gain size & strength, could maybe dink off 1 of those cardios at the end.

I've trained tri's with back, chest & as Im doing now on a separate day with bi's. The latter 2 worked fine for me, didnt really feel as much benefit when pairing tri's with back tho. But it's all individual, tinker about here, tweak there & you'll find what really suits you.

[berserk]

Mon: Arms-Abs (super-sets) 6-8 reps
Close-Grip Benches Bicep Curls (Straight Bar)
Tricep Press Downs hammer Curls
Over-head extentions Incline Curls
Dips

Tue: shoulders 6-8 reps
Barbell Shoulder Press -Anterior Head
Upright rows -Middle Head
Bent Over Laterals -Posterior Head

Wed: Legs 6-8 reps
Lunges
hack squat
Leg Extensions

Thu: cardio-Abs

Fri: back 6-8 reps
Pull-ups
Barbell row
Lat Pulldown
Cable Rows
Dead Lifts
Barbell Shrugs

sat: chest/ Hamstrings 6-8 reps
Bench Presses
decline Presses
cable standing extentions

Lying Leg Curls
Standing Leg Curl

sun: cardio

Any suggestions? something wrong?

[SpankyC]

Mon: Arms-Abs (super-sets) 6-8 reps
Close-Grip Benches Bicep Curls (Straight Bar)
Tricep Press Downs hammer Curls
Over-head extentions Incline Curls
Dips

Tue: shoulders 6-8 reps
Barbell Shoulder Press -Anterior Head
Upright rows -Middle Head
Bent Over Laterals -Posterior Head

Wed: Legs 6-8 reps
Lunges
hack squat
Leg Extensions

Thu: cardio-Abs

Fri: back 6-8 reps
Pull-ups
Barbell row
Lat Pulldown
Cable Rows
Dead Lifts
Barbell Shrugs

sat: chest/ Hamstrings 6-8 reps
Bench Presses
decline Presses
cable standing extentions

Lying Leg Curls
Standing Leg Curl

sun: cardio

Any suggestions? something wrong?

Are you natural? Your training 5 days a week? Plus 2 days of cardio? How are you going to recover? Oh and replace hacks with squats, no excuses. Train 3 if at most 4 days a week, not saying you wont make progress (i know people who have made progress on 7 days a week!!!!) but go for the best bet, and your best bet is to prevent overtraining syndrome.... here take time to read this, itl answer a whole lot.

[SpankyC]

I didnt make this by the way.

For training and the natural guy, I recommened no more than 4 days per week, at the most. 5 days MAY be acceptable if the BB'r wants to break his bodyparts up into single sessions each. But...if 5 days of training are done...then each workout should be no longer than 45 minutes each...give or take a few minutes. Otherwise, you will over train your nervous system and whole body recovery will suffer.



In addition, even the basic 3 day routine is very effective for the natural guy and I almost ALWAYS put a natty who needs overall mass on such a routine, especially those who are relatively new at this. Still, I have put many long time trainers on that routine because they had always overtrained and didn't know it.



The basic 3 day routine relies on ONLY the best raw mass-builders and allows the body to use every ounce of it's muscle growing potential on getting results from these most effective mass-builders. I have NEVER seen a guy I have put on it not make progress in size and strength. The sets are low/moderate and the reps are low/moderate. Rest between sets is longer than usual. It is centered around training each bodypart once per week with these exercises.



1.) Bench barbell presses.

2.) Incline barbell presses.

3.) Deadlifts.

4.) Barbell and T-bar rows.

5.) Chins...both wide and narrow.

6.) Full squats.

7.) Leg presses.

8.) Stiff leg deads.

9.) Lying leg curls.

10.) Barbell curls.

11.) Hammer curls.

12.) Close grip bench.

13.) Dips.

14.) Barbell overhead presses.

15.) Side and rear dumbell laterals.

16.) Straight-leg calf raises.

17.) Bent-leg calf raises.



I focus the entire routine around progressive resistance and attempt to get the BB' as strong as possible in the 6-10 rep range forper body and the 8-12 rep range lower body. Form is kept perfect throughout...no swinging, bouncing, etc....just pure muscle power. Every set gets anywhere between 3-5 minute rest periods....with exercises like squats and deads getting 5 and other exercies getting 3. Every set, aside from warm-ups, are at full intensity to failure. Sets for each exercise are at 3-4.



The natural guy CANNOT recover as well as the AAS user, so training frequecny NEEDS to be controlled. You can train as hard as you want and should train hard, but how often you train and total sets must be monitored and controlled.



Once the nervous system takes a beating and is overtrained (many don't realize they are already in an overtrained state), it can take months in some cases to fully recover. At best, it will take weeks before gains can get back on track. Of course, muscular overtraining occurs regulary in the natty, as well.



The natty guy has to pay attention to all aspects of diet, sleep/rest and training. He MUST eat solidly. He MUST train hard regulary. He MUST not overtrain. When an individual is on steroids, if he messes one of those things up...or even all of them, it is still possible to grow and in some cases, grow well (although eating right certainly increases an AAS users gains immensly), BUT....in the natural guy...fucking up any one of those areas can completely stop his gains.



Always eat slightly over maintenance when natural bulking. Whenever you add 5 lb's of muscular bodyweight...increase your calories further. Do this every time, but adjust for your metabolism accordingly.



Take these principles to heart and you will grow to your full natural potential.[/QUOTE]

[berserk]

Are you natural? Your training 5 days a week? Plus 2 days of cardio? How are you going to recover? Oh and replace hacks with squats, no excuses. Train 3 if at most 4 days a week, not saying you wont make progress (i know people who have made progress on 7 days a week!!!!) but go for the best bet, and your best bet is to prevent overtraining syndrome.... here take time to read this, itl answer a whole lot.

nope im not natural bro, besides i have been doing squats the last month thats why im doing hacks.
i have 3 years training and uhm idk how to say this, i use something that help me recover faster ( i hope i dont get trouble for saying this).

[berserk]

Are you natural? Your training 5 days a week? Plus 2 days of cardio? How are you going to recover? Oh and replace hacks with squats, no excuses. Train 3 if at most 4 days a week, not saying you wont make progress (i know people who have made progress on 7 days a week!!!!) but go for the best bet, and your best bet is to prevent overtraining syndrome.... here take time to read this, itl answer a whole lot.


I didnt make this by the way.

For training and the natural guy, I recommened no more than 4 days per week, at the most. 5 days MAY be acceptable if the BB'r wants to break his bodyparts up into single sessions each. But...if 5 days of training are done...then each workout should be no longer than 45 minutes each...give or take a few minutes. Otherwise, you will over train your nervous system and whole body recovery will suffer.



In addition, even the basic 3 day routine is very effective for the natural guy and I almost ALWAYS put a natty who needs overall mass on such a routine, especially those who are relatively new at this. Still, I have put many long time trainers on that routine because they had always overtrained and didn't know it.



The basic 3 day routine relies on ONLY the best raw mass-builders and allows the body to use every ounce of it's muscle growing potential on getting results from these most effective mass-builders. I have NEVER seen a guy I have put on it not make progress in size and strength. The sets are low/moderate and the reps are low/moderate. Rest between sets is longer than usual. It is centered around training each bodypart once per week with these exercises.



1.) Bench barbell presses.

2.) Incline barbell presses.

3.) Deadlifts.

4.) Barbell and T-bar rows.

5.) Chins...both wide and narrow.

6.) Full squats.

7.) Leg presses.

8.) Stiff leg deads.

9.) Lying leg curls.

10.) Barbell curls.

11.) Hammer curls.

12.) Close grip bench.

13.) Dips.

14.) Barbell overhead presses.

15.) Side and rear dumbell laterals.

16.) Straight-leg calf raises.

17.) Bent-leg calf raises.



I focus the entire routine around progressive resistance and attempt to get the BB' as strong as possible in the 6-10 rep range forper body and the 8-12 rep range lower body. Form is kept perfect throughout...no swinging, bouncing, etc....just pure muscle power. Every set gets anywhere between 3-5 minute rest periods....with exercises like squats and deads getting 5 and other exercies getting 3. Every set, aside from warm-ups, are at full intensity to failure. Sets for each exercise are at 3-4.



The natural guy CANNOT recover as well as the AAS user, so training frequecny NEEDS to be controlled. You can train as hard as you want and should train hard, but how often you train and total sets must be monitored and controlled.



Once the nervous system takes a beating and is overtrained (many don't realize they are already in an overtrained state), it can take months in some cases to fully recover. At best, it will take weeks before gains can get back on track. Of course, muscular overtraining occurs regulary in the natty, as well.



The natty guy has to pay attention to all aspects of diet, sleep/rest and training. He MUST eat solidly. He MUST train hard regulary. He MUST not overtrain. When an individual is on steroids, if he messes one of those things up...or even all of them, it is still possible to grow and in some cases, grow well (although eating right certainly increases an AAS users gains immensly), BUT....in the natural guy...fucking up any one of those areas can completely stop his gains.



Always eat slightly over maintenance when natural bulking. Whenever you add 5 lb's of muscular bodyweight...increase your calories further. Do this every time, but adjust for your metabolism accordingly.



Take these principles to heart and you will grow to your full natural potential.[/QUOTE]

nope not natural man, by the way i use something that helps me recover faster (like i said i hope not get i trouble for saying this) you know what i mean. that was why i made that routine.

[SpankyC]

nope not natural man, by the way i use something that helps me recover faster (like i said i hope not get i trouble for saying this) you know what i mean. that was why i made that routine.[/QUOTE]

oh ok in that case, your routine should still be focusing the basics ,which you are thats good, but id still get in a day of complete rest ATLEAST, try to do delts before arms and space out legs and back atleast 3 days apart just to save that back from getting too banged up you know?

[JasonG]

I don't like the arms before delts. My triceps would be fatigued going into my shoulder day. Just lay out a routine that makes sense to you making sure you space out muscles that assist with others so they can recouperate and you can give your all on your compound exercises.

[mm_tris]

agree with jason, its hard though... if u do shoulders first then your triceps are fatigued, i normally switch it from week to week. problem then is my chest is still hurting from monday haha, all a balancing act really

[IronJD]

While on paper it seems that your routine COULD work only you can ultimately be the judge of that...I think where you are going wrong is asking a basic split question and USING...I am not trying to attack you in anyway..just saying you may want to re-think some of your protocols...best of luck to you in your training endeavors - IronJd

[SpankyC]

While on paper it seems that your routine COULD work only you can ultimately be the judge of that...I think where you are going wrong is asking a basic split question and USING...I am not trying to attack you in anyway..just saying you may want to re-think some of your protocols...best of luck to you in your training endeavors - IronJd

huh? lol

[Sprint]

I don't like the arms before delts. My triceps would be fatigued going into my shoulder day. Just lay out a routine that makes sense to you making sure you space out muscles that assist with others so they can recouperate and you can give your all on your compound exercises.

I agree with this.


Are you natural? Your training 5 days a week? Plus 2 days of cardio? How are you going to recover? Oh and replace hacks with squats, no excuses. Train 3 if at most 4 days a week, not saying you wont make progress (i know people who have made progress on 7 days a week!!!!) but go for the best bet, and your best bet is to prevent overtraining syndrome.... here take time to read this, itl answer a whole lot.

I don't agree with this. I split my routine up into 5 days a week. I'll go into this shortly. In addition to those 5 gym sessions a week, I train twice on the track as a sprinter. Gains have been made both on the track and in the gym in terms of speed, size & strength. Im totally natural, my supplements are protein, creatine, glutamine, beta-alanine and multi-vit.

My split is, before I moved the days around a bit due to work was as follows:-

Monday: Back
Tuesday: Chest + track in the evening
Wednesday: Shoulders
Thursday: Arms + track in the evening
Friday: Legs

Sat & Sun: Rest.


My split was designed to give my legs the longest possible rest from weights before the next track session. Back is a large muscle group & so was kept separate from a track day. Arms will give out first on back/chest so they were the final upper body part trained each week. Shoulders were inbetween the 2 big upper body days (back,chest) so the arms would have longer to recover from those before being given their own day.

I still keep to this split as much as possible, although some gym sessions occur at weekends now.
Recovery was never an issue for me, and is not an issue now. I only make major changes in the week leading up to an athletics meet, where I'll have a light track session on the Tuesday and just a warm up on the Thursday. No weight sessions from Tuesday onwards if Im competing on either the following Saturday or Sunday.

Once I work out how to get pics up on here, I'll upload some of me showing physqiue & holding the League title trophy my athletics club won a couple of weeks ago. I'm still the Junior club record holder over 60m, that record has stood for 8 years & is faster than the Senir club record (I've never been timed over 60m as a senior but that's going to change in november when Im looking to take the Senior record as well) Im first choice sprinter at the club over 100m, and my coach is pushing for me to start competing in the Shot Putt as well.
Im not trying to blow my own trumpet, just pointing out what can be achieved using a 5 day split with 2 track sessions thrown in on top of that...by a natty.
Take it from me though, Im an athlete away from the gym and track as well. To maintain such a punishing schedule, you have to live it as a lifestyle. I very, very rarely drink alcohol (twice a year is pushing it) and I eat very healthily. High protein, relatively high carbs, moderate healthy fat, & the odd bit of stodge every now and again (Mum's stew, spaghetti bolognese, pizza on occassion or like last night, a mate's bbq where I ate pretty much everything in sight).

My advice? Eat well, and train smart. Don't be spending 2 hours in the gym, if you're training 1 bodypart per session there's no reason why you should be in there over 45 mins, and listen to your body, it can tell you a whole lot more than any pro or expert can.

[Sprint]

[QUOTE=SpankyC;1002423]Oh and replace hacks with squats, no excuses. QUOTE]

I do agree with this tho. Hack squats have their place, but not in the place of a good old fashioned squat.

[Moose17]

Just finished HRT, loved it, now I am cutting up. Diet is set, rest is optimum.


Light Weight is used
Rest between sets is 60 seconds
Rest between exercises is 2 minutes

Day 1 Chest – Cardio, weighted Abs
• Incline BB Press 3 x Failure
• BB Press 3 x to Failure
• Decline Press 3 x to Failure
• DB Flyes 3 x 20
• Incline DB Flyes 3 x 20
• Decline DB Flyes 3 x 20
• Side Laterals 3 x [12-10-failure]
• Rear Delts 3x [12-10-failure]
• Kill-set of normal bench (Ex. My 3 rep max on bench is 225 so; put 155 on bar (5 tens and 1 five on each side, do a set to failure w/ one forced rep on each, remove five pounds, all the way down to just the bar, in which you do a final set of 20 [assistance will be needed] rest between sets is 30 seconds.)

Day 2 Rest - Cardio

Day 3 Wheels- (Diet cheat day)
• Squats 3 x 6
• Close stance AIG squats 3 x 12
• Squats 2 x 20
• Deads 3 x 15
• Sumo Deads 3 x 15
• SL Deads 3 x 15
• Leg Press 2 x 20 Include sets of 20 for calves (ten toes straight, ten toes in)
• Leg extensions 4 x 20
• Leg Curls 4 x 20
• Seated calf raises 3 x 15
• Super horizontal calf machine 3 x 15
If you can walk up stairs, you did it wrong.

Day 3 Rest, Burn Abs

Day 4 Guns/Back – Cardio
• Wide Grip Pull Ups 3 x 12
• T-Bar 3 x 12
• Low Row 3 x 12
• Bent Laterals 3 x 12
• Narrow Grip Pull Downs 3 X 20
• BB Shrugs 3 x 12
• Rear BB Shrugs 3 x 12
• DB Shrugs 3 x failure (At least 15 per set)
• CG BB Bench 3 x 8
• Skull crushers 3 x 8
• One arm Tri ext 3 x 15
• Rope tri ext 3 x 15
• Seated overhead tri ext 3 x 20
• Bench dips 3 x failure
• Standing BB Curls 3 x 8
• Standing CG EZ Bar Curls 3 x 10
• Preacher EZ Bar alternating Close grip/Wide grip Curls 6 x 15 (3 each)
• Isolation Curls 3 x 15
• Hammer Curls 3 x failure
Day 5 Rest Cardio, Weighted Abs
Day 6 Rest

Any and all suggestions would be great.

[mcbeast]

To be honest bro, I would be impressed if you made it through one week of this.
1)Way too many failure sets.
2)Way too many exercises.
3)Not enough rest.

I learned something a few years back, that has really taught me something. K.I.S.S. (Keep It Simple Stupid)

Lets break it down. You have 3 presses, 3 flys for your chest. Try 2-1. 3-6 working sets.If your feelin ballsy, one set to failure for a burnout at the end of your workout.

Same thing goes for squats. With the volume of squatting and deadlifting your doing, you are gonna hurt yourself. Stick to one stance of each, and again 3-6 working sets.

For Back, I dont believe you can have an efficient arm workout after training back. Its such a large group, It should be on its own.

Break it down Barney style..
Drop alot of exercises and that failure stuff. Add in another day.

Im sure alot of other members will be around to point you in the right direction.
Also, how long were these workouts supposed to take? 2,3+ Hours?

[Moose17]

1.5 hrs not including cardio. Only reason I have it brought up so high is because I dont have to do PT in the mornings right now. Good points, I did one like this a while back and kept it up for a month just as a kind of shock treatment, and this is more intense than the other one.

What you are saying is go heavy and do a final burnout on these certain things on they days. Plenty of room on this split for altering and switching, what kind of suggestions would you make as to order, and rep range. I will alter the failure sets and keep them at the ends.

High weights wont be used for the sake of sparing for other exercises. Overall goal of this workout is endurance not size.

On a side note: I am used to doing workouts with a lot of failure sets and also incorporating 20-30 miles of running a week.

Example of day 1 change

Day 1 Chest – Cardio, weighted Abs
• Incline BB Press 12 10 8
• BB Press 12 10 8
• Decline Press 12 10 8
• DB Flyes 2 x 15
• Incline DB Flyes 2 x 15
• Decline DB Flyes 2 x 15
• Killset of normal bench (Ex. My 3 rep max on bench is 225 so; put 155 on bar (5 tens and 1 five on each side, do a set to failure w/ one forced rep on each, remove five pounds, all the way down to just the bar, in which you do a final set of 20 [assistance will be needed] rest between sets is 30 seconds.)

[SpankyC]

Just finished HRT, loved it, now I am cutting up. Diet is set, rest is optimum.


Light Weight is used
Rest between sets is 60 seconds
Rest between exercises is 2 minutes

Day 1 Chest – Cardio, weighted Abs
• Incline BB Press 3 x Failure
• BB Press 3 x to Failure
• Decline Press 3 x to Failure
• DB Flyes 3 x 20
• Incline DB Flyes 3 x 20
• Decline DB Flyes 3 x 20
• Side Laterals 3 x [12-10-failure]
• Rear Delts 3x [12-10-failure]
• Kill-set of normal bench (Ex. My 3 rep max on bench is 225 so; put 155 on bar (5 tens and 1 five on each side, do a set to failure w/ one forced rep on each, remove five pounds, all the way down to just the bar, in which you do a final set of 20 [assistance will be needed] rest between sets is 30 seconds.)

Day 2 Rest - Cardio

Day 3 Wheels- (Diet cheat day)
• Squats 3 x 6
• Close stance AIG squats 3 x 12
• Squats 2 x 20
• Deads 3 x 15
• Sumo Deads 3 x 15
• SL Deads 3 x 15
• Leg Press 2 x 20 Include sets of 20 for calves (ten toes straight, ten toes in)
• Leg extensions 4 x 20
• Leg Curls 4 x 20
• Seated calf raises 3 x 15
• Super horizontal calf machine 3 x 15
If you can walk up stairs, you did it wrong.

Day 3 Rest, Burn Abs

Day 4 Guns/Back – Cardio
• Wide Grip Pull Ups 3 x 12
• T-Bar 3 x 12
• Low Row 3 x 12
• Bent Laterals 3 x 12
• Narrow Grip Pull Downs 3 X 20
• BB Shrugs 3 x 12
• Rear BB Shrugs 3 x 12
• DB Shrugs 3 x failure (At least 15 per set)
• CG BB Bench 3 x 8
• Skull crushers 3 x 8
• One arm Tri ext 3 x 15
• Rope tri ext 3 x 15
• Seated overhead tri ext 3 x 20
• Bench dips 3 x failure
• Standing BB Curls 3 x 8
• Standing CG EZ Bar Curls 3 x 10
• Preacher EZ Bar alternating Close grip/Wide grip Curls 6 x 15 (3 each)
• Isolation Curls 3 x 15
• Hammer Curls 3 x failure
Day 5 Rest Cardio, Weighted Abs
Day 6 Rest

Any and all suggestions would be great.

Woaaa thats a little too much bro, people get the misconception of more is better, or using "lightweight" while cutting, well for one...if your cutting your def gonna be on restricted calories so doing all that volume is OVERKILL....and using lightweight is basically not the smartest thing to do, keep it hard and heavy, youl burn fat through cardio and diet.

Keep all the basic movements in there, those will aid in fat burning due to the test and gh release, and just do 1 isolation movement for each bodypart, doing too many sets of isolation movements will just overkill that muscle even for someone that is enhanced.

Im not sure if your diet is in check, can you write it down for us here please?

For chest and shoulders do your pressing movements and 1 fly, laterals.

For Back stick to bent rows, chins, deads

For Quads, Hams, Squats, hacks, leg presses, stiff leg deads

For Arms, Close Bench,skulls,pushdowns,dips, free weight curls

Hope this helps.

[mcbeast]

20-30 Miles of running = muscle breakdown.

Hit the weights hard and heavy, eat tons so you can try and maintain your gains. Again, I would focus on one or two presses in a session. One or two flys. Alternate weekly.

[SpankyC]

1.5 hrs not including cardio. Only reason I have it brought up so high is because I dont have to do PT in the mornings right now. Good points, I did one like this a while back and kept it up for a month just as a kind of shock treatment, and this is more intense than the other one.

What you are saying is go heavy and do a final burnout on these certain things on they days. Plenty of room on this split for altering and switching, what kind of suggestions would you make as to order, and rep range. I will alter the failure sets and keep them at the ends.

High weights wont be used for the sake of sparing for other exercises. Overall goal of this workout is endurance not size.

On a side note: I am used to doing workouts with a lot of failure sets and also incorporating 20-30 miles of running a week.

Example of day 1 change

Day 1 Chest – Cardio, weighted Abs
• Incline BB Press 12 10 8
• BB Press 12 10 8
• Decline Press 12 10 8
• DB Flyes 2 x 15
• Incline DB Flyes 2 x 15
• Decline DB Flyes 2 x 15
• Killset of normal bench (Ex. My 3 rep max on bench is 225 so; put 155 on bar (5 tens and 1 five on each side, do a set to failure w/ one forced rep on each, remove five pounds, all the way down to just the bar, in which you do a final set of 20 [assistance will be needed] rest between sets is 30 seconds.)

Plus if your training "hard" with your incline and flat bench presses your chest should be fried...if your doing the movement correctly, so then you add all those nonsense 3 types of flys!?!? HOLLY SHIT! lol...overkill to the max...

[mcbeast]

Didnt read the endurance goal..With that being said. Why endurance? Not knockin ya, to each his own but its a good question. Shoot me another pm, well discuss this more.

[Symbiote]

20-30 miles of running a week!? Damn man, I thought 8 miles was a lot that shit is ridiculous. I'm interested to track your progress start a journey with this routine along with the tweaks, that'd be sick!

[Moose17]

i quit that crap months ago, only do 10 now. Im going to revamp this crap and see what i come up with

[Moose17]

1 Legs
Squats 12 10 8
Narrow stance squats 2 x 8
Deads 3 x 8
Leg press 2 x 8
Leg ext 2 x 8
Leg curls 2 x 8
Calf ext 3 x 12
Seated calf ext 3 x 12

2 Chest
BB incl Bench 12 10 8
DB Flyes 12 10 8
BB Decline 12 10 8
Deep pushups 3 sets to failure (chest lower than hands)

3 Rest

4 Back, bis
Wide grip pull-ups 3 x 12
Wide grip pull downs 12 10 8
Low row 3 x 10
Bent rows 3 x 8
Standing straight bar curls 12 10 8
Preacher ez bar curls alternating close and wide grip 12 10 8, each
Isolation DB curls 3 x 10

5 Tri, shoulder
Smith military press 12 10 8
DB side laterals 3 x 10
Rear laterals 3 x 10
Bb shrug 12 10 8
DB shrug 12 10 8
Close grip bench 3 x 10
Skull crushers 3 x 10
Tri pushdowns 3 x 10
Bench dips 3 to failure

6 Rest

A little revamped. The legs workout is something i have already done, the rest is a combo i have never tried before.

[SpankyC]

1 Legs
Squats 12 10 8
Narrow stance squats 2 x 8
Deads 3 x 8
Leg press 2 x 8
Leg ext 2 x 8
Leg curls 2 x 8
Calf ext 3 x 12
Seated calf ext 3 x 12

2 Chest
BB incl Bench 12 10 8
DB Flyes 12 10 8
BB Decline 12 10 8
Deep pushups 3 sets to failure (chest lower than hands)

3 Rest

4 Back, bis
Wide grip pull-ups 3 x 12
Wide grip pull downs 12 10 8
Low row 3 x 10
Bent rows 3 x 8
Standing straight bar curls 12 10 8
Preacher ez bar curls alternating close and wide grip 12 10 8, each
Isolation DB curls 3 x 10

5 Tri, shoulder
Smith military press 12 10 8
DB side laterals 3 x 10
Rear laterals 3 x 10
Bb shrug 12 10 8
DB shrug 12 10 8
Close grip bench 3 x 10
Skull crushers 3 x 10
Tri pushdowns 3 x 10
Bench dips 3 to failure

6 Rest

A little revamped. The legs workout is something i have already done, the rest is a combo i have never tried before.

deads on back day bro lol....screw the db flys do those at the end, stick to the holly grail of a thick chest, incline and flat presses with weighted dips...

[SpankyC]

your chest is already done by the time you hit up your presses and flys, 3 sets of pushups to failure? not sure why you would want to overtrain?

[SpankyC]

Sorry bro, Im just a "no bull" person, I speak common sense.

[Moose17]

the pushups to failure are for the army pt test.

[SpankyC]

the pushups to failure are for the army pt test.

makes sense

[Oatmeal]

Hey Animals, take a look at this routine for me and tell me what you think. My goals are purely size. Looking to be on stage one day. Anyway, have at it.

Monday - Shoulders / Traps / Triceps

Standing Military Press 3 x 3-5 (Power)
Seated DB Shoulder Press 4 x 8-12 (Follow last set with a single drop set to failure.)
DB Lateral Raises 4 x 8-12 (Follow last set with a single drop set to failure.)
Seated Bent-Over DB Reverse Flyes 4 x 8-12 (Follow last set with a single drop set to failure.)

Upright Rows 4 x 8-15 Superset with Barbell Shrugs 4 x 8-15

Close-Grip Bench Press 3 x 3-5 (Power)
Skullcrushers 3 x 8-12 (Follow last set with a single drop set to failure.)
Tricep Pressdowns 3 x 8-12 (Follow last set with a single drop set to failure.)
DB Overhead Extension 3 x 8-12 (Follow last set with a single drop set to failure.)


Tuesday - Back / Calves / Abs

Deadlift 3 x 3-5 (Power)
Lat. Pulldowns 4 x 8-12 (Follow last set with a single drop set to failure.)
Bent-Over BB Row 4 x 8-12 (Follow last set with a single drop set to failure.)
Chin-Ups 4 x 8-12 (Follow last set with a single drop set to failure.)
One Arm DB Rows 4 x 8-12 (Follow last set with a single drop set to failure.)

Standing Calf Raises 4 x 8-15 Superset with B.W. Standing Calf Raises 4 x 20
Seated Calf Raises 4 x 8-15 Superset with DB (Light) Seated Calf Raises 4 x 20

15 Minutes of B.W. Ab/Core Work


Wednesday - Off


Thursday - Chest / Biceps / Forearms


Flat BB Bench Press 3 x 3-5 (Power)
Incline DB Press 4 x 8-12 (Follow last set with a single drop set to failure.)
Flat BB Bench Press 4 x 8-12 (Follow last set with a single drop set to failure.)
Dips 4 x 8-12
Incline Flyes 4 x 8-12 (Follow last set with a single drop set to failure.)

Standing BB Curl 3 x 3-5 Reps (Power)
Incline DB Curls 3 x 8-12 (Follow last set with a single drop set to failure.)
EZ-Bar Preacher Curl 3 x 8-12 (Follow last set with a single drop set to failure.)
Hammer Curl 3 x 8-12 (Follow last set with a single drop set to failure.)

Forearm Work



Friday - Quads / Hamstrings / Calves / Abs

Squat 3 x 3-5 (Power)
Squat 4 x 8-12 (Follow last set with a single drop set to failure.)
Vertical Leg Press 4 x 8-12 (Follow last set with a single drop set to failure.)
Leg Ext. 4 x 8-12 (Follow last set with a single drop set to failure.)
SlDL 4 x 8-12 (Follow last set with a single drop set to failure.)
Leg Curl 4 x 8-12 (Follow last set with a single drop set to failure.)

Same Calf Work as Tuesday

15 Mintes of Ab/Core Work