My new routine/goals

[theoak01]

Im really looking to revamp my entire routine,train more for strength and being a well rounded athlete,if I can do that and add muscle fine,if not I wanna drop some bf and be a rounded athlete because its important for my future career that I can be.

so for lifting I was thinking something similar to hst but not going through the different rep schemes and sticking mainly to about 8-10 reps,so here its the plan,Im also doing one big compound per day,ie squats one day,deads another then bench another,any comments would be great

day1
squats 2 sets 8-10
leg curls 2 sets 8-10
calf raises 2 sets 8-10
incline db press 2 sets 8-10
t-bar rows 2 sets 8-10
military press 2 sets 8-10
side laterals 2 sets 8-10
reverse pec dec 2 sets 8-10
shrugs 2 sets 8-10
hammer curls 2 sets 8-10
close grip bench 2 sets 8-10
incline weighted crunches 2 sets 8-10
day2
legpress 2 sets 8-10
leg curls 2 sets 8-10
standing calf raises 2 sets 8-10
flat db press 2 sets 8-10
deads 2 sets 8-10
smith military press 2 sets 8-10
side laterals-same as above
reverse pec dec-same as above
standing bb curls 2 sets 8-10
tricep pushdowns 2 sets 8-10
shrugs 2 sets 8-10
incline weighted crunches-same as 1
day3
leg extensions 2 sets 8-10
stiff leg deads 2 sets 8-10
seated calf raises 2 sets 8-10
incline bb bench 2 sets 8-10
one arm db rows 2 sets 8-10
db military -same as day1
side laterals -same as above
reverse pec dec-same as above
shrugs same as above
incline db curls 2 sets 8-10
overhead db extension 2 sets 8-10
incline weighted crunches -same as 1&2

cardio 3 days a week 2 days 30 mins mod intensity elliptical,one day treadmill interval sprints working up everyweek till I am at 20mins sprinting 30secs,then 30 sec break and repeat

how does this look? Im not a newbie who has no clue about training either,but Ive always been geared towards sizes,now function seems more important and I know with past training methods Id burn out quick adding cardio and lifting heavy

 

[JKurz1]

Looks like the plan I posted about my brother.......

 

[H_T_]

looks good, but only time will tell, ya know? see how ya like it in 6 weeks, then change it if you're not happy.

 

[MsBeverlyHills]

if your training for strenght, your reps are too high.

 

[wnt2bBeast]

if your training for strenght, your reps are too high.

i wouldnt expect much stregnth from that routine..i would expect more in the way of size...which is fine if thats your goal

 

[The Shadow]

Do s search for my old school program

 

[Akerstei]

looks good to me

 

[JKurz1]

I get much better results in the 4-7 rep range............

 

[The Shadow]

^^ that depends on TUT as well.

 

[JKurz1]

tut???? time under tension??? Nah....4-7 explosive reps.........

 

[theoak01]

so id be best lowering the reps for strength? more in the 4-6 range? Ive been doing that with my current routine and I dont seem to get very strong off it,but I will give it a try with this new set up

thanks

 

[The Shadow]

tut???? time under tension??? Nah....4-7 explosive reps.........

.....not good for size Mang.

 

[JKurz1]

.....not good for size Mang.

For me, its absolutley perfect......and for many others.......Think about it.......going as heavy as you can for a solid 4-7 reps puts the MOST tension on your muscles as possible...........therefor, the body/muscles respond by getting bigger, thus size increases.........sure I toss in a few sets of 8 at the end, but burnouts really dont do much........

 

[The Shadow]

For me, its absolutley perfect......and for many others.......Think about it.......going as heavy as you can for a solid 4-7 reps puts the MOST tension on your muscles as possible...........therefor, the body/muscles respond by getting bigger, thus size increases.........sure I toss in a few sets of 8 at the end, but burnouts really dont do much........

20-40 seconds - strength
40-60 seconds size

....there have been about a dozen or so studies.........


so....4 reps - explosive is about 8-10 seconds of actual lifting time??


Historically rep ranges of 6-8 with a typical tempo(2 pos and 4 neg) yields a TUT of 36-48.....have always been practiced for size gains.

Form Charles Atlas till Ronnie Coleman.


It also explains why calves and forearms "require" more reps for size - its because the stroke distance is shoter which, again, is reflected in a lowered TUT.

 

[JKurz1]

20-40 seconds - strength
40-60 seconds size

....there have been about a dozen or so studies.........


so....4 reps - explosive is about 8-10 seconds of actual lifting time??


Historically rep ranges of 6-8 with a typical tempo(2 pos and 4 neg) yields a TUT of 36-48.....have always been practiced for size gains.

Form Charles Atlas till Ronnie Coleman.


It also explains why calves and forearms "require" more reps for size - its because the stroke distance is shoter which, again, is reflected in a lowered TUT.

Hey bro - let's not let this get ugly....cool? You have your ideas I have mine......here's what I KNOW works for me and many others..........the best way of building muscle mass and strength include (I'm prob. forgetting some important ones, but here's a start........
Work large muscle groups, such as legs, chest and back, before small muscle groups, such as triceps and biceps.

Chose multiple-joint exercises, like barbell squats and dead lifts, before single-joint exercises, such as leg extensions and curls.

Overload is the key factor to muscle growth. Load (resistance) must be constantly increased in order to produce a growth/adaptation response.

Once past the novice stage, emphasis of heavy loads in the 1-6 maximum rep-range is most effective.

Use at least three-minute rest periods.

Training volume should be kept minimal to avoid overtraining.

A training frequency of 4–5 sessions per week is recommended for experienced lifters, and 2–3 sessions a week for novice trainers.

Train muscle groups once a week, twice a week is the maximum (you are already doing this if you incorporate a shoulder workout into your program).

Chronic muscle damage (soreness) is not a prerequisite of muscle growth—muscle growth still occurs without severe muscle damage.

 

[The Shadow]

Ugly??


huh??


please point out where I was "ugly"

 

[JKurz1]

Nope....you werent getting ugly....but many times on this board, threads have the potential to get ugly and thats what I was stating.......

So, does my point make sense?

Also, what is the difference between my brothers routine and HST???


http://forum.bodybuilding.com/attachment.php?attachmentid=140947
http://forum.bodybuilding.com/attachment.php?attachmentid=140948

 

[MsBeverlyHills]

so id be best lowering the reps for strength? more in the 4-6 range? Ive been doing that with my current routine and I dont seem to get very strong off it,but I will give it a try with this new set up

thanks

if your training for strength, then 80-90% of 1-RM for 3-5 repetitions works best.

 

[theoak01]

if your training for strength, then 80-90% of 1-RM for 3-5 repetitions works best.

do you think with how my routine is set up thats possible to add some strength

 

[MsBeverlyHills]

do you think with how my routine is set up thats possible to add some strength

not to be mean, but no. Your doing way too much volume for a full-body workout 3/wk to make strength gains.

I would cut if to 4-5 exercises per day (abs on your cardio day). something like-

Day 1-
Bench
Incline DB
Dips
Skulls

Day 2-
Bent rows
chins
shrug
bb curl
inlcine db curl

Day 3-
squat
lunge
good mornings
BB overhead press
db laterals

 

[theoak01]

thanks ms.b
you approach looks good to,Ill give it a try

 

[wnt2bBeast]

Ms B gave you some good advice as well i posted this routine a few weeks ago

Monday:Squats
warm up with squats then do
3 work sets of 5 reps (3x5)

Hack Squats or Leg Presses
2x8

Wednesday:
Chest:
Bench Press 2x6 (work sets)
Incline BB or Decline 2x6 (work sets)

Delts:
BB front press or seated D-bell press 2x10
side lateral raise 3x10

Tri:
skulls 2x8
pushdowns 3x10


Friday:
Deadlift 3x5 or 3x3
chins (add weight if needed) 2x5
BB rows 2x5
Hammer Rows, Dbell rows, chest rows 3x8

Bicep:
BB curls 3x8
preachers,dbell curls, cable curls 2x10

 

[theoak01]

I really like that routine bro,thanks,karma for you

 

[wnt2bBeast]

good luck with it

 

[JKurz1]

With strength comes SIZE!!!!!!!!!!! most often than not..........

 

[JKurz1]

Nope....you werent getting ugly....but many times on this board, threads have the potential to get ugly and thats what I was stating.......

So, does my point make sense?

Also, what is the difference between my brothers routine and HST???


http://forum.bodybuilding.com/attachment.php?attachmentid=140947
http://forum.bodybuilding.com/attachment.php?attachmentid=140948

Would this routine be adequate for SIZE?

 

[view]

shadow, can you please post one of these studies. I would really like to see it, I may have to change how I train if is true as you say.

 

[view]

Bump for shadow.

 

[The Shadow]

With strength comes SIZE!!!!!!!!!!! most often than not..........

NOT......if so, explain how chamion Plers compete in the SAME weightr class year after year while getting stronger???

 

[Tweakle]

who knows

for me strength increase = size increase. of course everyone's response to training is different and diet is key...

 

[wnt2bBeast]

NOT......if so, explain how chamion Plers compete in the SAME weightr class year after year while getting stronger???

halo and tren help alot

 

[The Shadow]

TRen is 3x as anabolic as test...so the size should be there..

 

[JKurz1]

NOT......if so, explain how chamion Plers compete in the SAME weightr class year after year while getting stronger???

Did he say "NOT"???

 

[The Shadow]

yeah...thats not necessarily true.....

 

[wnt2bBeast]

TRen is 3x as anabolic as test...so the size should be there..

but if cals are not in excess you wont put on size but its stilll possible to gain strength..albeit a little slower..

 

[The Shadow]

but if cals are not in excess you wont put on size but its stilll possible to gain strength..albeit a little slower..

...his argument was that strngth and size go hand in hand...Im saying you get what your train for.

Is there any denying that a marathon runner looks like a runner b/c of the way he trains?

 

[ghettostudmuffin]

Ya a marathon runner is scrawny because technically they train high reps and long distance with low tension whereas sprinters are generally pretty ripped and well muscled because they train low rep, short distance AND explosive.

Explosive lifting will definitely build size and strength.

I think your best bet would be to use the routine Wnt2bbeast layed out for you although I would add a set of heavy cable crunches on monday and hanging leg raises on Friday, but other than that that routine will build your strength up nicely without overtaxing you.