Please Scroll Down to See Forums Below
How do you Train?
- Thread starter JKurz1
- Start date
Here's what I do:
M-1> = Main Move 1 (either to a 1 RM or for speed)
M-2> = Main Move 2 (usually a 3RM)
These are compound moves, and are done HEAVY. A PR is attempted EVERY TIME.
Accessory> = Isolated work for all the muscles that were involved that day. These are sometimes done for speed, sometimes super setted, sometimes with controlled negatives, sometimes it's one big long set with pauses, or drop sets...I just play it by ear and try to fatigue the muscle.
Monday:
Dynamic Effort Bench
M-1> Speed bench (3x8)
M-2> JM press, or other partial bench move to a 3 rep max, or an oly lift (generally I do oly moves in a 3-5 rep range, sets vary).
Accessory> Tris, lats, shoulders, etc...
___________________
Tuesday:
Max Effort Squat/Dead
M-1> GM, partial squat, or partial dead to a 1 rep max
M-2> GM, partial squat, partial dead, or other similar move (Zerchers) to a 3 rep max
Accessory> Core, glutes, hams, flexors, etc...
_____________________
Thursday:
Max Effort Bench
M-1> Partial move to a 1 rep max
M-2> Partial move to a 3 rep max
Accessory> Tris, lats, shoulders, etc...
______________________
Saturday:
Dynamic Effort Squat
M-1> Speed Squats (2x8)
M-2> Usually speed deads (6 singles, or 3x3, whatever I feel like doing...with bands and chains)
Accessory> Core, glutes, hams, flexors, etc...
On off days I do active recovery, extra workouts, sled dragging, sprints, etc...
M-1> = Main Move 1 (either to a 1 RM or for speed)
M-2> = Main Move 2 (usually a 3RM)
These are compound moves, and are done HEAVY. A PR is attempted EVERY TIME.
Accessory> = Isolated work for all the muscles that were involved that day. These are sometimes done for speed, sometimes super setted, sometimes with controlled negatives, sometimes it's one big long set with pauses, or drop sets...I just play it by ear and try to fatigue the muscle.
Monday:
Dynamic Effort Bench
M-1> Speed bench (3x8)
M-2> JM press, or other partial bench move to a 3 rep max, or an oly lift (generally I do oly moves in a 3-5 rep range, sets vary).
Accessory> Tris, lats, shoulders, etc...
___________________
Tuesday:
Max Effort Squat/Dead
M-1> GM, partial squat, or partial dead to a 1 rep max
M-2> GM, partial squat, partial dead, or other similar move (Zerchers) to a 3 rep max
Accessory> Core, glutes, hams, flexors, etc...
_____________________
Thursday:
Max Effort Bench
M-1> Partial move to a 1 rep max
M-2> Partial move to a 3 rep max
Accessory> Tris, lats, shoulders, etc...
______________________
Saturday:
Dynamic Effort Squat
M-1> Speed Squats (2x8)
M-2> Usually speed deads (6 singles, or 3x3, whatever I feel like doing...with bands and chains)
Accessory> Core, glutes, hams, flexors, etc...
On off days I do active recovery, extra workouts, sled dragging, sprints, etc...
- every movement 3-4 warmup sets, 1 work set of 8-20 reps(depending on the movement), also rest pause sets and static holds (again on certain movements)
- extreme stretching after work set
- alternate exercises between days
- usually do 2 on one off...but varies depending on my schedule
Days 1 & 3
exercise 1:
incline dumbell bench or weighted dips or hammer strength chest press
exercise 2:
seated barbell press or lateral raises or seated dumbell press
exercise 3:
skull crushers or overhead tricep extensions
exercise 4:
pulldowns (varying grips on different days)
exercise 5:
wide grip seated hammer strength rows or seated bent over raises or (*occasionally) deadlifts
Days 2 & 4
exercise 1:
Box squats
exercise 2:
Stiff leg deads or seated ham curls
exercise 3:
calves on leg press machine
exercise 4:
ez bar curl or dumbell curl
exercise 5:
hammer curls or reverse grip curls
exercise 6:
shrugs
- extreme stretching after work set
- alternate exercises between days
- usually do 2 on one off...but varies depending on my schedule
Days 1 & 3
exercise 1:
incline dumbell bench or weighted dips or hammer strength chest press
exercise 2:
seated barbell press or lateral raises or seated dumbell press
exercise 3:
skull crushers or overhead tricep extensions
exercise 4:
pulldowns (varying grips on different days)
exercise 5:
wide grip seated hammer strength rows or seated bent over raises or (*occasionally) deadlifts
Days 2 & 4
exercise 1:
Box squats
exercise 2:
Stiff leg deads or seated ham curls
exercise 3:
calves on leg press machine
exercise 4:
ez bar curl or dumbell curl
exercise 5:
hammer curls or reverse grip curls
exercise 6:
shrugs
PolishHammer1977
New member
3 days per week. Compound movements in all workouts. Heavy and intense.
Zander1983
New member
Moved to 4 days a week in order to give my legs an extra session, because they definately have a lot of catching up to do in both size and strength.
My split is Lower(hip dominant)/Upper (vertical push/pull)/Lower(quad dominant)/Upper (horizontal push/pull). Previously it was Push/Pull/Lower. Keep my movements compound and heavy, regardless of the split.
At the moment I'm doing a hypertrophy training block (see my journal). Previously I had been training for strength.
Also have a game of indoor soccer each week, on average. It is an amazingly intense cardio workout.
My split is Lower(hip dominant)/Upper (vertical push/pull)/Lower(quad dominant)/Upper (horizontal push/pull). Previously it was Push/Pull/Lower. Keep my movements compound and heavy, regardless of the split.
At the moment I'm doing a hypertrophy training block (see my journal). Previously I had been training for strength.
Also have a game of indoor soccer each week, on average. It is an amazingly intense cardio workout.
slinky
New member
Friday: Strongman training (events)
Sunday: Bench, incline DB press, dips
or
Squats (regular and front); however may be switching to Zerchers and alternating between regular squats and Zerchers. Glute ham raises/good mornings
Monday or Tuesday (every other week): deads, pullups
Wednesdays: depends on what we're doing on the coming Friday for event training and depends on what we did on Sunday. Every other week: cleans and snatches.
That's it in a nutshell.
Sunday: Bench, incline DB press, dips
or
Squats (regular and front); however may be switching to Zerchers and alternating between regular squats and Zerchers. Glute ham raises/good mornings
Monday or Tuesday (every other week): deads, pullups
Wednesdays: depends on what we're doing on the coming Friday for event training and depends on what we did on Sunday. Every other week: cleans and snatches.
That's it in a nutshell.
I don't have a set split due to my work schedule, but this is the routine I follow.
1) chest and biceps
2) back and triceps
3) legs
4) shoulders and calves
I work my biceps on my chest day because of the surgery I had for a torn bicep. It has seemed to really help recover some of my strength with out over doing it.
1) chest and biceps
2) back and triceps
3) legs
4) shoulders and calves
I work my biceps on my chest day because of the surgery I had for a torn bicep. It has seemed to really help recover some of my strength with out over doing it.
coolcolj
New member
Week1
Day 1 - Lower body 1
Day 2 - Rest
Day 3 - Upper 1
Day 4 - Rest
Day 5 - Lower 2
Day 6 - Rest
Day 7 - Rest
Week2
Day 1 - Upper 2 -
Day 2 - Rest
Day 3 - Lower 3 -
Day 4 - Rest
Day 5 - Upper 1
Day 6 - Rest
Day 7 - Rest
Week3
Day 1 - Lower body 1
Day 2 - Rest
Day 3 - Upper 2
Day 4 - Rest
Day 5 - Lower 2 -
Day 6 - Rest
Day 7 - Rest
Week4
Day 1 - Upper 1
Day 2 - Rest
Day 3 - Lower 3
Day 4 - Rest
Day 5 - Upper 2
Day 6 - Rest
Day 7 - Rest
Day 1 - Lower body 1
Day 2 - Rest
Day 3 - Upper 1
Day 4 - Rest
Day 5 - Lower 2
Day 6 - Rest
Day 7 - Rest
Week2
Day 1 - Upper 2 -
Day 2 - Rest
Day 3 - Lower 3 -
Day 4 - Rest
Day 5 - Upper 1
Day 6 - Rest
Day 7 - Rest
Week3
Day 1 - Lower body 1
Day 2 - Rest
Day 3 - Upper 2
Day 4 - Rest
Day 5 - Lower 2 -
Day 6 - Rest
Day 7 - Rest
Week4
Day 1 - Upper 1
Day 2 - Rest
Day 3 - Lower 3
Day 4 - Rest
Day 5 - Upper 2
Day 6 - Rest
Day 7 - Rest
Monday (not including Warm ups)
Squats 3 X 5 Shrugs 3X5 Stiff Legged Deadlifts 3X5
Wed
Dumbell Shoulder press 3X5 Barbell Curls 3X5 Close grip BP 3X5
Fri
20 degree Incline Dumbell BP 3X5 Supported DB row 3X5 underhand medium grip pullups 2 X failure Regular Deadlifts 3X5
6 weeks and I`m starting to hit a wall so I`m gonna start a new thread... but This WO has made me alot stronger and put on size also.
Squats 3 X 5 Shrugs 3X5 Stiff Legged Deadlifts 3X5
Wed
Dumbell Shoulder press 3X5 Barbell Curls 3X5 Close grip BP 3X5
Fri
20 degree Incline Dumbell BP 3X5 Supported DB row 3X5 underhand medium grip pullups 2 X failure Regular Deadlifts 3X5
6 weeks and I`m starting to hit a wall so I`m gonna start a new thread... but This WO has made me alot stronger and put on size also.
frayedends
New member
Well, today I just switched from the good old Arnold workout (MOnday-chest & back, Tuesday-shoulders & arms, wednesday-legs, thursday-chest & back, friday-shoulders & arms, sat-legs) to the DC training method. I was doing 16-20 sets per body part, which made me dread going into the gym because I knew I'd be there forever (1.5 hrs.) I can already tell with my new program I'll never dread training again. I think I'm finally losing the Arnold mentallity that I have to punish myself with marathon workouts to gain muscle.
I train a modified Metal Militia routine.
Monday
Flat Bench - work up to my 3 rep max
4 board bench - work up to a 3 rep max from where I left off on Flat Bench
Then if I have time before work - tricep ext. with the bench bar 4x8
Tuesday
Squat - 1x10, 1x10, 1x5 box squat, 1x5 box squat, 1x3 box squat, then back down to a weight i struggle getting 1x20. The whole time increasing the weight 30 to 50 pounds from one set to the next.
Wednesday
curls - if i do these it is like 4 sets of 10 increasing the weight each set
Thursday
Deadlift - work up to a 3 rep max
Friday -
Work up to a 3 rep max either close grip style or maybe using chains
Work up to single max on 3 board then 5 board
Barbell rows usally 3 sets of 8 to 10 reps struggling with the 10th
Sat & Sun rest days
I always try and set a pr somewhere each day, of course this doesn't always go as planned.
btw, i am natural right now
Monday
Flat Bench - work up to my 3 rep max
4 board bench - work up to a 3 rep max from where I left off on Flat Bench
Then if I have time before work - tricep ext. with the bench bar 4x8
Tuesday
Squat - 1x10, 1x10, 1x5 box squat, 1x5 box squat, 1x3 box squat, then back down to a weight i struggle getting 1x20. The whole time increasing the weight 30 to 50 pounds from one set to the next.
Wednesday
curls - if i do these it is like 4 sets of 10 increasing the weight each set
Thursday
Deadlift - work up to a 3 rep max
Friday -
Work up to a 3 rep max either close grip style or maybe using chains
Work up to single max on 3 board then 5 board
Barbell rows usally 3 sets of 8 to 10 reps struggling with the 10th
Sat & Sun rest days
I always try and set a pr somewhere each day, of course this doesn't always go as planned.
btw, i am natural right now
Similar threads
