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bro's, give me some input on my training routine please...
- Thread starter 40butpumpin
- Start date
40butpumpin
New member
nothing? 
geoffgarst
New member
Nice training if you can do all the volume. Just make sure there is plenty of recovery.
40butpumpin
New member
geoffgarst said:
good point bro, thanks for the input.
Zagreus
New member
This post should be moved to the training section, as you will probable get better feedback there. As far as your routine, it looks to be a good strength and mass routine if you are keeping your rest intervals less than 2 minutes. Though if you want to focus more on mass, you may consider increasing the weight on the last 6 sets and reducing your reps to between 6-8. Thats my 2 cents worth.
Good Luck,
Zag-
Good Luck,
Zag-
Hey Zag looks like it was originally posted on the training site, so now he is looking here for more comments.
Hey 40, looks pretty killer man. It does look like a large volume of work bro. Do you do this routine only while you are on? or is it a regular style routine for you?
You hit your back 3 times per week .. as long as you arent breakin it, should be alright, and as long as its recovering in time. As much as I never usually recommend it, you may want to use a belt for times when you are going heavy or feeling unstable.
On tuesday if you are using dumbells for chest, I would use a double-jointed bench and put a "slight" incline in it even if it is only 15 degrees. It will hit your tits a little better and take a little less out of the tris so you can hammer them more on one of their more focused days. I hardly ever do flat for chest anymore.
Also if you are gonna stick with the pulldowns, I would alternate the grips every workout day instead of between sets.
*Power shrugs rule man! Good choice.
On Sat, your arm workouts are good but you can be doing better ones for mass. If you insist on using cables for your tris, try this.
Get an incline bench at 45 degrees, and point in backwards to the cable. Sit in the bench pull the bar over your head and down in front of you (know what I mean) and do your cable pressdowns sitting in an incline. You wont cheat any or use any other muscles. It also helps you from leaning or using your weight to cheat. Best way to use cables for tris.
Your bi exercises are good. I like the incline because you get a good stretch. If you want to destroy your bis, try this, this is what I am doin now and it kicks ass. It really brings out your "front" biceps and gives them a longer head.
- do preacher curls on a preacher bench, but like this. Bring the weight up half way up (nice and controlled), then fully lower for a good stretch, then bring it back up ALL the way this time with a nice peak contraction. COUNT THIS AS 1 REP. Repeat, (up half way, down, then up all the way etc etc). You wont be dissapointed and you still get a pretty good stretch, not as much as your inclines but still good.
Looks pretty good though bro. Lots of power type movements, I like that. You must be pretty wiped on some days.
Good luck,
Mavy
Hey 40, looks pretty killer man. It does look like a large volume of work bro. Do you do this routine only while you are on? or is it a regular style routine for you?
You hit your back 3 times per week .. as long as you arent breakin it, should be alright, and as long as its recovering in time. As much as I never usually recommend it, you may want to use a belt for times when you are going heavy or feeling unstable.
On tuesday if you are using dumbells for chest, I would use a double-jointed bench and put a "slight" incline in it even if it is only 15 degrees. It will hit your tits a little better and take a little less out of the tris so you can hammer them more on one of their more focused days. I hardly ever do flat for chest anymore.
Also if you are gonna stick with the pulldowns, I would alternate the grips every workout day instead of between sets.
*Power shrugs rule man! Good choice.
On Sat, your arm workouts are good but you can be doing better ones for mass. If you insist on using cables for your tris, try this.
Get an incline bench at 45 degrees, and point in backwards to the cable. Sit in the bench pull the bar over your head and down in front of you (know what I mean) and do your cable pressdowns sitting in an incline. You wont cheat any or use any other muscles. It also helps you from leaning or using your weight to cheat. Best way to use cables for tris.
Your bi exercises are good. I like the incline because you get a good stretch. If you want to destroy your bis, try this, this is what I am doin now and it kicks ass. It really brings out your "front" biceps and gives them a longer head.
- do preacher curls on a preacher bench, but like this. Bring the weight up half way up (nice and controlled), then fully lower for a good stretch, then bring it back up ALL the way this time with a nice peak contraction. COUNT THIS AS 1 REP. Repeat, (up half way, down, then up all the way etc etc). You wont be dissapointed and you still get a pretty good stretch, not as much as your inclines but still good.
Looks pretty good though bro. Lots of power type movements, I like that. You must be pretty wiped on some days.
Good luck,
Mavy
S
satchboogie
Guest
clean your mirrors dude!!
j/k bro. you know i love ya.
j/k bro. you know i love ya.
40butpumpin
New member
Zagreus said:
thanks for the input, Zag. it actually is on the training section but i figured i'd post a link here to that post. i will consider the weight increase later in the sets. i believe, however, that minimal rest intervals are geared more towards a hypertrophy training routine and a strength/power routine requiring greater rest times. but my training is in fact geared for hypertrophy/strength with approximately 2 minutes rest and relatively high volume. i also have relatively high intensity which i hope will increase strength.
40butpumpin
New member
hvywghtchamp said:
best body part? well, honestly i don't think i have any really good body part, except for my calfs maybe. lol, but upper body, if i had to pick one, yes, my tri's would have to be it. i see what you're saying, but there are in fact quite a few bp's that get hit multiple times, albeit secondary to the primary muscle being worked. but yes, the tris do get hit pretty hard on this routine.
40butpumpin
New member
Mavy said:
this is exactly why i posted it here, thanks for this awesome input brother!
i don't alter or vary my workouts on or off cycle. i do, however, always take whatever strength i've gained and increase weight while keeping reps constant. i'm always looking for 10RM weight for my worksets which is kind of a middle ground for strength and hypertrophy so if i can get 11 or more reps, then i add more weight. but that's the only adjustments i make.
on the back stuff, i never use a belt for anything, in fact i don't even own one. i just don't believe in them bro. i do rely on breath control (valsalva maneuver) to stabilize my spine for anything that requires my lower back, however.
great advice for the incline on my flat bench w/db's and i'll definitely do that!
on the pulldowns bro i actually do alternate them on weeks/workouts, i guess i just wrote it poorly, sorry.
okay i'll give that tri exercise a go and see how it is. i have a hard time working my tri's to failure in 10 reps with good form without a spotter so my choices are limited that i can see. but i'm looking forward to trying this out.
on the bi's i will try your suggestion, it sounds like a good alternate to what i'm doing now.
yes, i don't have trouble sleeping nor do i have trouble digesting my food. when i first started this in fact i was literaly waking up once and sometimes twice diring the night to eat and i mean eat a lot. i was waking up starving man, no kidding. i seemed to have out grown that, however, and only feel the need to do that occaisionally. i guess my body just adjusted somehow.
Mav, thanks again for the input brother, it's always great to hear from you!
40butpumpin
New member
satchboogie said:
yeah bro, you think the USPS was cleaning them.
40butpumpin
New member
i will say that if i need a day off, i have no problem taking it. it's not that often though, maybe every couple of weeks i'll need an extra day.
40butpumpin said:
Damn 40 ... thats a good sign man. Its your body telling you that if you are gonna beat the hell out of it, you gotta re-fuel it so it can grow and adapt.
I may give this routine a shot. I am looking to change mine up in Sept.
Good luck bro, keep me posted.
Mavy
40butpumpin
New member
Mavy said:
I agree. I actually took a lot of heat about this from a bro I shared this with at the time but man I was an inferno and I'm telling you I was literally waking up with my stomache growling. Then after I'd eat I'd lay down and be back asleep in seconds. I've also gotten visibly leaner with this program despite the increased food intake.
I think it's a good program because it's very uncomplicated but hits big areas very hard. I feel it puts on mass in the big body areas which is what I was trying to get from it. I came to the conclusion that 20-30 lbs of muscle will not be obtained from complicated arm, chest and shoulder workouts.
I sure will bro, please do the same. Thanks again for your input brother.
40butpumpin said:
Thats a load of bull what your bro was telling you. You are absolutly right.
It is a FACT that when you get thirsty, you are ALREADY deyhdrated. You should really never get to that point, stay hydrated and you will never get thirsty. I believe that it is the same for food. If you are hungry as hell and stomach is rumbling, you are already being canabalized!! so fuel that freight train bro. hhahaha.
Think that I am gonna try this routine or a version of it when I swap over. I will be asking you for the tips then since you have been doing it for a while. Just a heads up bro.
Take er easy 40.
Mavy
40butpumpin
New member
Mavy said:
It'll be my pleasure bro, you do the same.
