how you workout??

[protobe]

i want to know the majority of how workout ean like lets say chest do you do /flat bench x's 5 then inclined x's 5/
or do you do flat-inclined-flat-inclined ??i my self do it deifferenty every workout is different sometimes i'll do back and then bis or do them mixed in together

 

[louden_swain]

None of the above for me. . I have my own unique program.

 

[protobe]

can you lay it out i have my own so i just want to see how other people workout??

 

[muscledog95]

just go heavy protobe.....just go heavy

 

[louden_swain]

Its real simple:

THE SPLIT:

Workout 1: Chest, Delts, Triceps, Back, and Abs

Workout 2: Biceps, Forearms, Calves, Quads, and Hams

Day 1 - OFF
Day 2 - Workout 1
Day 3 - OFF
Day 4 - Workout 2
Day 5 - OFF
Day 6 - Workout 1
Day 7 - OFF
Repeat Cycle (Day 1 OFF)
Day 2 - Workout 2
etc. . . . .

THE EXERCISES

Exercises are heavy and basic. . typically one or two exercises per muscle group max.. . here is a sample:

All workouts are 45 minutes to 1 hour

Workout 1:

Incline DB Presses - 2 sets
Seated Barbell Presses - 1 set
Parallel Dips - 1 set
Lying French Presses - 3 straight sets
Barbell Rows - 1 set
Seated Pulley Rows - 1 set
Up Right Rows - 1 set
Barbell Shrugs - 1 set

Workout 2

Barbell Curls - 3 straight sets
Behind the Back Wrist Curls - 1 set
Seated Toe Raises - 1 set
Squats - 8 sets (depending on cycle, light, mod, box, or heavy)
Leg Presses - 2 or 3 sets
Stiff Leg Deads or Lying Leg Curls - 1 set
Hyperextensions - 2 sets of 25 reps

There are typically warmup sets 2-3 sets used for smaller muscle groups, and 3-4 sets used for larger muscle groups.

Other exercises used in rotation include:

incline barbell presses
t-bar rows
db rows
db shrugs
hammer strength flat press
overhead db presses
deadlifts
partial deadlifts
hammer curls
reverse barbell wrist curls
standing barbell toe raises
donkey toe raises
close grip bench presses
cable press-downs
chins
wide grip pull-downs
hammer curls
overhead push presses
good mornings


One other thing. . I include squats every leg workout. . I cycle the weights and reps used each training session.

 

[slobberknocker]

I like that routine Louden.

Check out the training methods sticky at the top for some info on more routines.

 

[JKurz1]

Hey big Lou - are you a powerlifter or bodybuilder? Just curious? I mean do you ever get below 6-7% bf? Or are you more concerned with mass and strength?

 

[louden_swain]

I am a bodybuilder meaning I train for strength and size .

Right now, I am around 10 percent bodyfat. . lean, but at a level where I can continue to add strength and size. I am not competing right now. . so there is no need to go below 10 percent bodyfat.

There is the common misperception that bodybuilders are weak and do not train for strength. . .that is not the case at all.

Why not train to achieve multiple goals instead of one?

I believe in the fundamentals. . .keep everything simple and you can make reasonable gains.

 

[JKurz1]

What I meant was are you a comp. powerlifted or a comp bodybuilder......tis all.......but, I do agree with your answer....just curious, how many warmups are you doing before each exercise? When you say 1 set, is that 2-3 warmups? Otherwise, you'd be done in 20 minutes, no? One more question if you dont mind....whats your current diet look like? Not macronutrients, but what you typically eat in a day and at what hours........any cardio?

 

[louden_swain]

JKurz1

Good questions.

Competing right now. . .no.

As I said before, I use 2-3 warmup sets (for small muscle groups) and 3-4 for larger muscle groups before performing the one set. . the set I consider the real deal.

Let me use a couple of examples. . . lets use the barbell curl and the incline press as an example.

Barbell Curls

warmup sets: 70lbs x 10, 100lbs x 10, 120lbs x 8
building all out set: 140lbs x 10

Incline Press

warmup set: 135lbs x 10, 185lbs x 8, 205lbs x 5, 225lbs x 5
building set: 275lbs x 10

This program ensures that the muscles are properly warmed up before using the heavy stuff. Plenty of stretching between sets is also required.

Training including the warmups generally lasts around 45 minutes. I use a brief rest 45 sec. to 1 minute between sets, and a 2 minute break between the last warmup and building set.

Diet typically involves 7 to 9 meals a day. . meaning 4-5 solids, and the remaining liquids. . . all ingested throughout the day. My diet consists of high carbs, moderate proteins and fats. I stick to wholesome foods (chicken, eggs, pastas, rice, oats, bananas, veggies, and etc.). I try and eat every couple of hours. . sometimes liquid meals are ingested around 1.5 hours after a solid meal. . I try and keep plenty of amino acids circulating in the body.

Yes, I include cardio. . . . it is important to keep the heart and muscles conditioned/strengthened.

To sum it up, my program consists of:

- stretching
- strength training/muscle building
- cardio

 

[JKurz1]

you da man bra-

 

[WalkingBeast]

JKurz1

Good questions.

Competing right now. . .no.

As I said before, I use 2-3 warmup sets (for small muscle groups) and 3-4 for larger muscle groups before performing the one set. . the set I consider the real deal.

Let me use a couple of examples. . . lets use the barbell curl and the incline press as an example.

Barbell Curls

warmup sets: 70lbs x 10, 100lbs x 10, 120lbs x 8
building all out set: 140lbs x 10

Incline Press

warmup set: 135lbs x 10, 185lbs x 8, 205lbs x 5, 225lbs x 5
building set: 275lbs x 10

This program ensures that the muscles are properly warmed up before using the heavy stuff. Plenty of stretching between sets is also required.

Training including the warmups generally lasts around 45 minutes. I use a brief rest 45 sec. to 1 minute between sets, and a 2 minute break between the last warmup and building set.

Diet typically involves 7 to 9 meals a day. . meaning 4-5 solids, and the remaining liquids. . . all ingested throughout the day. My diet consists of high carbs, moderate proteins and fats. I stick to wholesome foods (chicken, eggs, pastas, rice, oats, bananas, veggies, and etc.). I try and eat every couple of hours. . sometimes liquid meals are ingested around 1.5 hours after a solid meal. . I try and keep plenty of amino acids circulating in the body.

Yes, I include cardio. . . . it is important to keep the heart and muscles conditioned/strengthened.

To sum it up, my program consists of:

- stretching
- strength training/muscle building
- cardio

275x10 on the incline...Same as me...Hope to change that tommorow!! Whats your incline max and flat? Stats? Just got me curious You fucking beast!