How do YOU guys train?

[Petay Pan]

After deliberating on how to train for hypertrophy while on cycle I was curious as to how you guys train. Looking at most guys avi's its obvious that whatever you do, works. So what DO you do? body part split? HST? 5x5? Just about everyone on the training forum uses the 5x5 or 3x5 method, but this board is where all the big bro's hang, just wanted to know what you guys are doing!!

Leave a sample of your typical weekly routine, and why you do it/think its the best for you.

 

[dwbrown555]

one body part a day. my philosiphy is that if you give a large bodypart like legs,back,chest,etc, you go ALL OUT!!! That doesn't leave much intensity for you to give the next bodypart. Of course i train bi's and tri's together on the same day, usually with some shrugs and calves. Arms get so much inderect work from all of the pushing,pulling on back and chest anyway so don't go crazy in terms of overall sets. A VERY LARGE MAN once told me a while back. "If you are not gaining and you are eating enough, cut back in the gym". I wish i met him back when i was 18.Also do not spend more than 45 minutes to an hour at the most on the weights. your growth hormone levels drop severely after 45 minutes. if you haven't stimulated the muscle well enough in 45 minutes or less, you aren't training intensely enough. JUST MY EXPERIENCE AND MY 2 CENTS....IF YOU ARE TRAINING FOR MASS NO MORE THAN 4 DAYS HEAVY LIFTING. TRY TO MINIMIZE CARDIO. IF YOU ARE TRAINING TO GET SMALLER (MORE DEFINED) YOU WOULD NEED SOMEONE ELSE'S OPINION, I'M 6 YEARS IN TO MY "BULKING" PHASE.

 

[52_21_30]

Volume mostly. No light days. Hard, heavy, until I can't go anymore.

 

[Inhibitor13]

Volume mostly. No light days. Hard, heavy, until I can't go anymore.

Amen to that and I second it as well !!

Inhibitor

 

[al420]

After deliberating on how to train for hypertrophy while on cycle I was curious as to how you guys train. Looking at most guys avi's its obvious that whatever you do, works. So what DO you do? body part split? HST? 5x5? Just about everyone on the training forum uses the 5x5 or 3x5 method, but this board is where all the big bro's hang, just wanted to know what you guys are doing!!

Leave a sample of your typical weekly routine, and why you do it/think its the best for you.

Big -adjective: large, as in size, height, width, or amount, also meaning anything over 180lbs that takes roids and does cable crossovers till failure.

or antoher I found that makes better sense:

Big adjective: boastful; pompous; pretentious; haughty - this ones sums up the majority of the 'monsters' on this forum.

 

[52_21_30]

^^ LOL

I agree about the 180 lb thing. I use it all the time to describe the summer time eq/winstrol fags. I don't know why though. I think everyone always tops out at 185 or so when summer's over then shrinks back down to the 170's. LOL, pitifull.

 

[al420]

Well - if you can bench 225 for reps you are big. Plus, if your abs show then you are really Diesel...lol

 

[pursuit]

Here's a typical week training for me:
monday: Back + triceps
tuesday: Chest + abs
wednesday: Cardio
thursday: Legs + biceps
friday:Shoulders

Notes
1) Each training day uses one big body part and one small body part
2) 5-7 sets per bodypart per week
3) Alternate sets between the two bodyparts to give best rest to lift heavier weights
eg Chest, 2 mins, Abs, 2 mins, Chest, 2 mins
4) average 35 minutes per workout
5) Calorie surplus, with 30% protein, 40% carbs, 30% fats
6) Loads of calories post workout, mostly in the form of whey protein and simple carbs

 

[yonkers weights]

Naked. JK.
HARD!!!

 

[52_21_30]

Well - if you can bench 225 for reps you are big. Plus, if your abs show then you are really Diesel...lol

haha yeah man. And you have to make sure you look at your abs in the mirror and your training partner who smells like a fucking perfume store tells you how great you look, then sucks your cock in the middle of the gym...

In all honesty though al, you should check out branch warren's new dvd. I just ordered it. It looks like it's right up your ally. There's a thread on here with a preview. It makes Dorian's "Blood and Guts" look like Barney and Friends. When he does weighted dips instead of using a belt he hangs 4 huge chains around his neck.

 

[bluetwistedsteel67]

I am definitely not big by this boards standards but I'm reasonably happy and when I look at my peers (40 yr olds) I feel pretty good about my build. I stay around 10% - 12% at 195lbs (5'9") I agree with the one body part per day (bis/tris together) routine. I think intensity has way more to do with results than does set/rep breakdown. I am rarely in the gym for more than 40 miniutes but I train with focus and purpose and make every rep a quality one.

 

[blut wump]

Something most of us in the training forum have stressed time and time again is that unless you're already over about 230 at 12-15% BF or really short then there are only three things to think about when trying to grow: lift heavy for strength gain; eat to grow; rest to recover. If you are over 230 ish at good BF levels then you presumably know enough about your own body to write your own guidelines. Once you pass that point you'll want to concentrate more on lifting heavy for strength gain; eaiting to grow and resting for recovery.

The difficult part comes when you want to get smaller without getting too much weaker. The rules change quite a bit at that point and you'll find yourself having to lift heavy to maintain strength; eating well to grow muscle and resting for recovery.

The only time it does get complicated is when you've built all your mass and want to compete as a bodybuilder and that's out of my depth.

 

[solidspine]

Volume mostly. No light days. Hard, heavy, until I can't go anymore.

Ditto

and train around injuries,

It is hard to train around injuries

 

[Knights2]

i'm bascially on puirsits schdule and love it

 

[jetty]

Bowflex works for me..... j/k - volume training for sure. No matter how heavy you lift - if you can't feel the blood pump and you don't have that mind/muscle connection your not working out effectively. Compound movments to exhaust and isolation movements to define.

 

[gimp]

I am in agreement with those above whom do 1 body part per day. It depends on your goals though.I am not looking to be a powerlifter or to have great strength. I want symmetry, size and endurance and strength..those are my goals.I am 6'1".12% BF and weigh about 240lbs. when I lean down, I'm about 210 lbs, very lean, maybe 8% and if I eat right I can hang around 215lbs easy in the summer. I train with lotsa super sets, many sets and lotsa volume.

 

[52_21_30]

I guess I should add for those reading this thread that are no using AAS that I trained just as hard naturally as I do now as far as intensity and heavy movements is concerned, just with less volume. And yes you can still overtrain on gear.

 

[Petay Pan]

I don't understand why this was moved because I wanted the opinion of mainly AAS users, because most natty's on the training forum tend to say 5x5 or something similar. But great replies so far, I was in a dilemma as to whether to stick to the 5x5 routine and to increase the volume, but I didn't want to screw around with a program that has obviously been very purposefully created.

Decided to go back to body part splits until the end of my cycle. Thanks guys, keep posting...

 

[thesuaveone]

How long have you been lifting? If you have been lifting for 3+ years, you should already know how your body reacts to different types of loading. If you are a newbie to lifting, you have no buisness taking AAS, and should be listening to the people telling you about the 5x5 programs...la

 

[ZGzaZ]

Bowflex works for me..... j/k - volume training for sure. No matter how heavy you lift - if you can't feel the blood pump and you don't have that mind/muscle connection your not working out effectively. Compound movments to exhaust and isolation movements to define.

lol....this one was funny. And not because of the bowflex joke, but everything else.

 

[Tweakle]

5 x 5 or 4 x 6 on the 'big' exercise (dip, bench, squat whatever)

then 10 x 3 or some other low rest, moderate weight protocol for rep work for the second lift (incline, etc)

The other body part gets 3-5 hard sets depending how I feel. (shoulders)

Iso work is always for high reps with light weight.. I'll leave the DB swinging to the frat boys with their 15" arms and squeeeeeeeeze the hell out of any iso work I do.

 

[youngguns]

Well - if you can bench 225 for reps you are big. Plus, if your abs show then you are really Diesel...lol

I'm diesel, sweet.

 

[perp69]

I don't understand why this was moved because I wanted the opinion of mainly AAS users, because most natty's on the training forum tend to say 5x5 or something similar. But great replies so far, I was in a dilemma as to whether to stick to the 5x5 routine and to increase the volume, but I didn't want to screw around with a program that has obviously been very purposefully created.

Decided to go back to body part splits until the end of my cycle. Thanks guys, keep posting...

Who says most people doing 5x5 are natty? 5x5 is perfect for AAS users too.

Perp

 

[silver_shadow]

I don't understand why this was moved because I wanted the opinion of mainly AAS users, because most natty's on the training forum tend to say 5x5 or something similar. But great replies so far, I was in a dilemma as to whether to stick to the 5x5 routine and to increase the volume, but I didn't want to screw around with a program that has obviously been very purposefully created.

Decided to go back to body part splits until the end of my cycle. Thanks guys, keep posting...

oh boo fuckin hoo! came back to us training forum guys.... the midgets!

i've a suggestion: 5x5!

oh wait! you want something from flex right?

monday: pre exhaust with 4x45 cable cross over, bench - light since you pre exhausted 4x10, cable flyes 5x10, DB flyes 4x10, pull overs 4x10.

tuesday: DB rows, cable rows, t-bar light, pull down narrow grip, pull down wide grip, all 4x10.

wed: lateral raises, front raises, arnold presses, smith BTN presses all 4x10

thurs: leg extensions, leg curls, smith sissy squats, smith pussy squats(all4x10), ab king pro 1000 crunches

fri: tri press downs 4x10, skull crushers 4x10, kickbacks 4x10, preacher curls 4x10, seated BB curls 4x10, cable curls 4x10. conc curls 4x10


do each rep slow and feel t3h burn!
and be sure to frontload you cell tech.