Changin' routine check it out...

[Tryn2]

I have been doin a standard routine but i think i want to switch it up...
Goals, would be to keep increasing size and strength if possible while focusing on fat loss.
How does this look:

MONDAY Chest, Shoulders
Flat bench 10,8,6,5
Incline dumbel 3x8-10
Flyes 3x8-10
Military smith press 4x10
Standing side laterals 3x10

TUESDAY Back
Deads 12,10,5,5,5
Pulldowns 4x10
Seated rows 4x10
Shrugs 3x12

WEDNESDAY Legs
Squats 12,10,8,6,6
Leg press 3x10
leg curls 3x10
Calf Raise 3x12

THURSDAY: Cardio & abs

FRIDAY Arms
Skull crushers Superset with close grip bench 4x10
work in incline dumbell curl 4x10

Standing barbel curl
superset with
Tri press down both 4x8-10

Hammer curls 3x8
superset
overhead dumbel ext 3x8

Abs eod,
-Cardio after all days except legs for 15 mins
-Cardio 3 or 4 times per week 30 mins in the AM empty stomach.

 

[wnt2bBeast]

I dont like working back and quads on 2 consecutive days..why not move thurs session to wed..Also i know people like them but i would ditch leg presses and add hack squats..

 

[Tryn2]

Yeah that move would make sense. it really would just allow more recovery to grow. I just posted this as a brainstorm, I see so many different people doing different things with training. But I have also seen a lot of the results. I know they say most books on training are BS. But really alot of those guys look damn better than some people giving advice. Are there any books that give good advice thats worth reading and following. I have seen bust your ass and do 5 to 6 days a week. I have seen people swear by that and swear by one work set per body part once a week. Im not sure who may be on target. All I know is I dont want to waste alot of time testing out a shit load of routines, I have done this. Some have to be a good general one then you could tweak it. I have seen some killer bodies on here but alot hangout on the anabolic board and never give training or diet advice. Maybe Im being too picky. Thanks for all you help.....

 

[wnt2bBeast]

Never assume more is better..i think one thing that is a must is to include the big 3 compound movements and add weight each week to them..2.5 lbs each week adds up to a lot of weight in 52 weeks..which is why i really like 5x5 it forces you to add weight..im usually a high vloume type of trainer so i would do 5x5 for my main movement for each body part then do what i felt like i needed for anciallry work..others will find that 9 total sets are enough..1 work set is not a bad idea the only thing is most people think they are moving a heavy weight when in actuality they are not..its similar to the way ronnie coleman trains..

 

[Tryn2]

Unno when I first started I did the mains like
Chest/bench, Back/deads or rows, Legs/squats, Shoulders/military, arms/bar curl , close grip bench
Then I would do follow up work. I may go to a 5x5 using those..Hrmm I guess I just always try to increase more and get stuck. See I usually dont have a partner so jumping by 2.5's may be harder for me as I would really be pushing myself working out alone. But to be honest I think I already know the answer....

 

[Allon]

I dont like working back and quads on 2 consecutive days..why not move thurs session to wed..Also i know people like them but i would ditch leg presses and add hack squats..

Makes sense as deadlifts also work hams. I actually do back and legs on same day and just started doing deads. It feels ok but I thought that doing deads and squats on same day may not be recommended.

Anyone have any opinions on this?

By the way I do a two day split so if I had back on a different day than legs then it may end up being on two consecutive days...

 

[UA_Iron]

I think it looks good, but I agree with wnt2bBeast in how you might do well to move your cardio day to wednesday and your leg day to thursday.

 

[cwick0]

1. mix your reps up on bench. Try to change them about every 3-4 weeks.
For instance: 4 weeks with 10, 8, 6, whatever
4 weeks with 5x5
4 weeks with 3 sets of 10 at the same weight.
MIXING THINGS UP WILL LET YOU GROW.

2. doing squats after deads will make you one sore man and might hurt the lower back if you arent careful.

3.

 

[Allon]

deads after squats

 

[cwick0]

deads after squats

all depends on when you do legs and when you do back.
It is just a good thing to take a day off between the two if you are going to do squats and deads.

 

[WalkingBeast]

Id space out the deads and squats as suggested. Many similiar muscles are used in both movements. The routine looks pretty good. You can always manipulate the split. Looks like you have a good foundation there to build off of. You can always increase the volume also, and intensity over the years of training. Itll be very difficult to accomplish both of your goals simultaneously. Id concentrate on building the size first and then worry about cutting up later. Ive been training 9 straight years and have yet to do a cutting phase. It wont be a problem for me to get real lean, I was 105-115 when I started lifting. So its not a concern in my training now. Keep training hard!!

 

[cwick0]

Id space out the deads and squats as suggested. Many similiar muscles are used in both movements. The routine looks pretty good. You can always manipulate the split. Looks like you have a good foundation there to build off of. You can always increase the volume also, and intensity over the years of training. Itll be very difficult to accomplish both of your goals simultaneously. Id concentrate on building the size first and then worry about cutting up later. Ive been training 9 straight years and have yet to do a cutting phase. It wont be a problem for me to get real lean, I was 105-115 when I started lifting. So its not a concern in my training now. Keep training hard!!

LMAO

What the hell are you going to cut? Muscle?

 

[Tryn2]

Yeah he's a regular old fat ass, I wonder when he's gunna cut some of that shit off.....???

 

[wnt2bBeast]

LMAO

What the hell are you going to cut? Muscle?

I hear ya..Walking is already pretty lean..i dont get these kids that are so obsessed with getting ripped and yet have the muscle mass of a 12 year old girl..for me 8-12% is ideal why bother trying to get to 3%? im much more impressed with throwing around huge weights

 

[WalkingBeast]

LMAO

What the hell are you going to cut? Muscle?

You made my morning with that, thanX brother!! Sometimes I see myself as being obese,or on the other end of the spectrum, smooth and skinny. I guess there'd be nothing to drive us if we didnt feel like shit all the time! haha I had a little gut in this picture, but Id be happy to feel as full as this again:

The strange thing is, Im a good deal stronger now but shoulders and chest look a alot smaller to me. Arms also hit 18" a few months ago when I measured. Its a FUCKING mind game!! ThanX again brother!!

 

[JKurz1]

You made my morning with that, thanX brother!! Sometimes I see myself as being obese,or on the other end of the spectrum, smooth and skinny. I guess there'd be nothing to drive us if we didnt feel like shit all the time! haha I had a little gut in this picture, but Id be happy to feel as full as this again:

The strange thing is, Im a good deal stronger now but shoulders and chest look a alot smaller to me. Arms also hit 18" a few months ago when I measured. Its a FUCKING mind game!! ThanX again brother!!

Just keep that gut above the belt bro..............lol....no saggn'............

 

[WalkingBeast]

I hear ya..Walking is already pretty lean..i dont get these kids that are so obsessed with getting ripped and yet have the muscle mass of a 12 year old girl..for me 8-12% is ideal why bother trying to get to 3%? im much more impressed with throwing around huge weights

ThanX brother!! I agree with you. The hardest thing for me is bulking. I think those that are obsessed with cutting are going to hinder thier size gains majorly. At my light bodyweight, its the farthest thing from my mind, though I was considering some cutting after the injury. I felt FUCKING obese, but Im making up for it now by training harder then ever and adding in a little cardio and sun throughout the week. I started throwing in some little 10 min cardio sessions a few times a week. My waist already went down a little from this. Now I just want the size, and to make HUGE strength increases this year. I agree also about the huge weights. Best feeling in the world!! Without it Im a wreck.More so then usual. Keep KILLING that shit!!

 

[WalkingBeast]

Just keep that gut above the belt bro..............lol....no saggn'............

Aslong as I break 50" on the chest it probabally wont bother me too much. My waist is now a little smaller then it was in this pic:

So not too bad. Im real driven by the numbers though lately. Keep KILLING that shit!!

 

[JKurz1]

Hey beast, how do you do rack deads if your gym has no rack???? lol......smith machine? Ever use the trap bar for deads?

 

[WalkingBeast]

Hey beast, how do you do rack deads if your gym has no rack???? lol......smith machine? Ever use the trap bar for deads?

haha No, I wouldnt use the smith machine. The range of motion is so straight on that machine. Its good for presses on occasion. The trap bar looks like a great piece of equipment and I know Tweakle loves that thing, and look how strong he got on the deads. I think Id like it alot too. I dont have one at the main gym I train at, and never tried heavy deads on it. But if youve seen my Beast Lift its almost trying to simulate the trap bar movement. Straight up and down with nothing in the way. Id definately use it if I had one. It may be difficult to do rack deads without a rack, unless you can stack up some items to give you that height. Itll definately be some extra work to set it up. Bfold might have some good suggestions since hes used to making the best out of low budget training. Im thinking of pulling off the floor, more often for a while to switch things up again. My gym just closed down, and now for a couple of months, Im going to have to train at 2 other Gold's Gym locations. I have a question for you as well. I need some suggestions. haha Im not going to have any spotters available on my incline bench day anymore. Ill have to call random dudes that I dont know at all. Ive had bad experiences with this before. Im sure you know what I mean. The other gym, I was at for over 7 years. So I knew people well enough, that I could always get a decent spot. Good enough. How should I do my incline workout now? Ive thought of using the smith machine,power rack (pain in the ass) or just bothering everyone in sight for a fucking spot and just sucking it up. Any ideas? ThanX brother!! Hope that helps

 

[JKurz1]

haha No, I wouldnt use the smith machine. The range of motion is so straight on that machine. Its good for presses on occasion. The trap bar looks like a great piece of equipment and I know Tweakle loves that thing, and look how strong he got on the deads. I think Id like it alot too. I dont have one at the main gym I train at, and never tried heavy deads on it. But if youve seen my Beast Lift its almost trying to simulate the trap bar movement. Straight up and down with nothing in the way. Id definately use it if I had one. It may be difficult to do rack deads without a rack, unless you can stack up some items to give you that height. Itll definately be some extra work to set it up. Bfold might have some good suggestions since hes used to making the best out of low budget training. Im thinking of pulling off the floor, more often for a while to switch things up again. My gym just closed down, and now for a couple of months, Im going to have to train at 2 other Gold's Gym locations. I have a question for you as well. I need some suggestions. haha Im not going to have any spotters available on my incline bench day anymore. Ill have to call random dudes that I dont know at all. Ive had bad experiences with this before. Im sure you know what I mean. The other gym, I was at for over 7 years. So I knew people well enough, that I could always get a decent spot. Good enough. How should I do my incline workout now? Ive thought of using the smith machine,power rack (pain in the ass) or just bothering everyone in sight for a fucking spot and just sucking it up. Any ideas? ThanX brother!! Hope that helps

I'm going to try the trap bar tonight...havent used it for a long ass time.....remember it really snapping the middle of the back and I'll hit some heavy dbell rows too............forget the rack deads for now anyways.......

As for you ? - At Gold's, you got people help each other all over the place....find a hardcore bro and ask him - better yet, ask a traininer there that's prob. reading a magazine or something.....I sometimes will use the smith for inclines.....it's awesome for heavy rest pause sets...........do three strict, rest 10 secs, all out, rest 10 secs, all out, etc.......it'll help your max, guarunteed.

 

[WalkingBeast]

I'm going to try the trap bar tonight...havent used it for a long ass time.....remember it really snapping the middle of the back and I'll hit some heavy dbell rows too............forget the rack deads for now anyways.......

As for you ? - At Gold's, you got people help each other all over the place....find a hardcore bro and ask him - better yet, ask a traininer there that's prob. reading a magazine or something.....I sometimes will use the smith for inclines.....it's awesome for heavy rest pause sets...........do three strict, rest 10 secs, all out, rest 10 secs, all out, etc.......it'll help your max, guarunteed.

Just realized this thread is getting COMPLETELY off topic. I love the heavy dumbell rows myself. Let me know how that works out for you. Your right brother, Im just going to ask random people. It wont be a big deal. Those rest pause sets are great on the smith, Ive done those before. Thats a great idea, I may use that on some days. ThanX again!! Now lets give this brother some feedback on his routine!

 

[Tryn2]

Yeah way off topic but fuck it, ive been reading it