My new, balanced routine

[Debaser]

This is a routine that I will be embarking on soon, the priorities being strength gain as well as lots of attention to accessory and prehab exercises. Size gains are secondary, though they will definately come at an acceptable pace. I'm doing this because I want to have a very responsible, balanced approach to weightlifting. On off days I'm going to do a very comprehensive stretching program, and I will do trigger point therapy every day. Thanks to hardgainer magazine and Stuart McRobert for many of the ideas. It'll look something like this:

Monday

Curl 2 x 5
Hammer Row 1 x 10
Chins 2 x 5
Hammer Leg Press 2 x 5
Wide-grip partial deadlifts 2 x 5
Glute-ham raise 2 x 5

Thursday

Dip 2 x 5
Incline bench 1 x 8
Overhead Press 2 x 5
Close-grip bench 1 x 8
Rotator cuff work

Saturday (still working on sets/reps)

Neck work

Crunch
Side bend
Reverse Hyper

CoC grippers
Pinch grip lifting
Finger extension
Wrist curls

Standing calf raise
Seated calf raise

 

[Lord_Suston]

how can you work on strength without squatting or full range deadlifting??

 

[PolishHammer1977]

bump

 

[SofaGeorge]

Lousy routine... I wouldn't do it.

Doing curls BEFORE chins... get ready for a lousy lat workout.

 

[NWinters]

Thanks to hardgainer magazine and Stuart McRobert for many of the ideas. It'll look something like this:


are you a hard gainer? if so this routine wont get you anywhere.

 

[DrBones]

What ever happened to your end all be all approach to dog crapp?

 

[revexrevex]

He was screaming dogcrapp, dogcrapp as if the guy was actually paying him to advocate his routines, and now he switches??? What happened to your ultimate routine?

 

[spatts]

Let's not give him shit about switching from DC. Face it, it's more annoying that we saw this coming than the fact that he's trying something new. Generally, we are all about being supportive of people trying new things and doing what works. Debaser wasn't always this way with us though, was he? So do we counter that by matching his behavior? Hell no...let's show him how it's done, and offer some constructive criticism and support. The high road is faster.


Debaser, could you maybe go into some explanation as to how/why you chose this split, these moves, and this order? Similarly to the detail with which you approached your previous program?

Also, did you decide not to try WSB or to train with us? I never heard back from you.

 

[Debaser]

how can you work on strength without squatting or full range deadlifting??

Currently I'm increasing my flexibility, I have hip pain when going below a certain height.

 

[Debaser]

Lousy routine... I wouldn't do it.

Doing curls BEFORE chins... get ready for a lousy lat workout.

I'm not supersetting. I've never had a problem with this before. You say it's a lousy routine but advocate 10x10 training, so that particular opinion is of little value to me.

 

[Debaser]

Thanks to hardgainer magazine and Stuart McRobert for many of the ideas. It'll look something like this:


are you a hard gainer? if so this routine wont get you anywhere.

hardgainer refers to someone with average genetics or less. I have average genetics. I'm sorry but this is such an ignorant statement, Realgains is only one example of someone with good genetics making huge gains (I believe he squats 700 and deadlifts 700-800) on such a program.

 

[revexrevex]

I really don't give a fuck with your attitude

 

[Debaser]

What ever happened to your end all be all approach to dog crapp?

Size gains are secondary

I never said DC training was the only way to train. You just think I did.

 

[Debaser]

He was screaming dogcrapp, dogcrapp as if the guy was actually paying him to advocate his routines, and now he switches??? What happened to your ultimate routine?

Did you even READ my post?

 

[Debaser]

Debaser, could you maybe go into some explanation as to how/why you chose this split, these moves, and this order? Similarly to the detail with which you approached your previous program?

Also, did you decide not to try WSB or to train with us? I never heard back from you.

Before I want to head into WSB, I need to take care of a few joint and flexibility issues I'm also trying to get my grip up to par. I want to get in overall great shape with fairly robust joints before I do things such as speed work and the like as well. But mainly, as it stands I cannot do a full range deadlift or squat without hip pain (coming from the front of my hips btw, near where the hip bone protrudes out).

Well the split is really what hardgainer, low-volume, and HIT gurus have been doing for awhile. I took one such route of including a full day of accessory work, as some have done. In terms of exercise choices, I feel as though I have the spectrum pretty well covered, right? Normally I do SLDLs but I wanted to try glute-ham as a change of pace. And I didn't put a ton of thought into the order of exercises as I'm not moving quickly between them.

 

[Debaser]

debaser - how long did you stick with DC's methods and what were your gains? I read in your first post that size gains are a secondary goal for you right now. If they were your priority would stick with the dc training/eating regimen?

Yes I would definately stick with it. I will still continue his diet as well. HST is a viable option but I simply enjoy DC training more than HST. I was currently in the middle of an HST cycle while cutting but now I need to fix some small problems before they become large ones.

Here's what my gains have looked like during the past year:

May 2002 - End of July or so, starting weight of 170 @ 14-15%

Did a standard volume split routine for about 3 months, ate pretty well but not huge, put on about 5 lbs.

Ever since then I switched to HIT, did one HST cycle, and then did DC training for the rest of the time (the majority). DC and HST offer similar size gains and DC is basically HIT on speed...

Right now I'm 200 lbs at about 10% (still cutting). What I'm really pissed about is losing 10 lbs due to being sick. I think my weight would be about 10 lbs higher if there weren't a few points in the year where I slacked off due to a heavy work schedule or emotional reasons.

 

[Debaser]

I really don't give a fuck with your attitude

The feeling is mutual.

 

[casualbb]

What exactly are you trying to do? That's not a very good strength OR growth program, quite frankly. That'd be fine for maintaining size while working on flexibility, if that's what you're after.

 

[PolishHammer1977]

Right now I'm 200 lbs at about 10% (still cutting). What I'm really pissed about is losing 10 lbs due to being sick. I think my weight would be about 10 lbs higher if there weren't a few points in the year where I slacked off due to a heavy work schedule or emotional reasons.

This shows that your human. Do what is best for you Debaser.

Be nice in the meantime

 

[Mike_Rojas]

Good luck Debaser.

I've found sets of 3 much more effective at increasing strength myself, but individuals results may vary . If you only do partial deadlifts, I think you're setting yourself up for serious strength imbalances down the road (if not injury).

I had hip flexibility issues when I started squatting, but I kept at it and my body adjusted. Squats and deadlifts are essential to any strength program IMO.

Let us know how it goes.

 

[Zander1983]

I used to think I had poor hip flexibility, but I was just squatting too much weight.

 

[Debaser]

Well, even without using any weight, if my feet are close together at all then when I start to go down I get sharp pain in the front of my hips. I know that I could just widen my stance, but I would also like to solve the problem.

Casual hardgainer magazine has been preaching similar methods for over a decade. There are thousands of people that have prospered from such a routine.

If I had no flexibility problems, I would do the full range squat and trapbar deadlift.

 

[Lord_Suston]

to work on your hips you will need to do sumo deadlifts and some wide-grip bo squats with very light weight. Also pain in the front maybe cause by not stretching enough.