My new training split

[needsize]

I have some time today, so I thought I would write down my new split, and see how it looks in writing. This is a combo of all the stuff that has worked to put the 20lbs on that I gained this year, as well as some new stuff I learned from the routines of Laura Binetti, who is a big money personal trainer around here(shes a pro bodybuilder as well).
Focus is on back, especially upper, rear and front delts, hams, calves, and of course over all mass
I was up to 258lbs, 5'9", 13% bf this year, currently sitting at 230lbs at 8%, my goal by mid summer is 280lbs at the same bf(or less bf and a lower weight), so that I can be at least 220lbs on stage in November 05

day 1 chest/calves
day 2 back
day 3 rest
day 4 bis/tris/calves
day 5 quads/hams/abs
day 6 shoulders
day 7 rest
I also train instinctively, so I do change the sets somewhat depending on how I feel

day 1
chest
-flat bench 2 sets(6-8 reps)
-incline dumbell press (6-8 reps)
-incline flyes (8-10 reps)
-hammer strength horizontal press 2 sets, 2nd being a drop set
-machine flyes 2 drop sets

calves
-standing calf raises on hack squat 5 sets, all are drop sets(this is intense)
-seated calf raises, 3-5 sets


Day 2
I have 2 back workouts, 1 with deads, one without, and they alternate every week, this is the one with deads
-deads 2 sets
-weighted chins 3 sets
-barbell rows 3 sets
-hammer strength pull downs 3 sets
-cable pulldowns 2 sets
-hammer strength rows 2-3 sets
-cable rows 2-3 sets with drop set on last one
-smith machine shrugs 3 sets
-machine shrugs 3 sets
-rear laterals 5-6 sets
This seems like a ton of sets, but I found out this year that my back only grows from higher volume, thats why it sucked up till now, I always tried much lower volume

cont.......

 

[needsize]

day 4
tris
close grip bench 2 sets
weighted dips 2 sets
skull crushers 2 sets
over head extensions(machine) 2 sets, 2nd one being a drop set

bis
standing barbell curls 2 sets
incline dumbell curls 2 sets
preacher curls 2 sets
spider curls 2 sets, 2nd being a drop set

calves
seated raises, 5 sets, all being drop sets
standing raises 3-5 sets


Day 5
quads
squats 2 sets
leg press 2 sets
hack squats 2 sets, one or both being drop sets

hams
stiff legged deads 2 sets
single leg curls on machine 2 sets
2 legged curls, 2 sets, both drops

abs
5 sets of weighted static holds

Day 6
rear laterals on pec dec 4 sets
military press, 3-4 sets with last one a drop set
side laterals 4-5 sets last one being a drop set
front laterals 3-4 sets
shrugs 6 sets, I'll change the type every week

 

[needsize]

and this is where I am starting at, so I need to add another 20lbs to it before competing again

 

[psychedout]

Well, it appears your training seems to address your weak spots quite well.

Along with your diet, things should work out pretty well.

I agree with the higher volume for back, no matter what the split. Its such a vast dense area, it needs more attention than anything else.


Good luck, and also, stepping on stage at 220 will be insane. Couldn't you get a pro card for that?

 

[needsize]

Well, it appears your training seems to address your weak spots quite well.

Along with your diet, things should work out pretty well.

I agree with the higher volume for back, no matter what the split. Its such a vast dense area, it needs more attention than anything else.


Good luck, and also, stepping on stage at 220 will be insane. Couldn't you get a pro card for that?

220 on stage at my height will give me a shot at a pro card here in ontario, the top guys at my height seem to be between 215-225lbs. I'd be just over 200lbs now, up 20 from last year, so I think I have a good chance of getting there in the next year

 

[Texas Ranger]

Your routine looks great! What's even better is that you found out what works for you and made an adjustment. Most guys ego get in the way and they don't make the necessary changes. Hats off, brother!!

 

[wnt2bBeast]

thanks for psoting up bro..good to see you hanging on the training forum as well..whats the rep ranges going to look like on your other bodyparts (6-10)?split looks good i hope you achieve the goal your after..good luck bro!!!

 

[TheOak84]

another 20 pounds?!? thats alot, but i guess u have to be that big to be a pro. personally i would say make your biceps, calves and chest bigger. but also do w/e u need to do for the comp. i think every other body part looks fine.

why cant the pros get paid to look good and not be AS freaky. good old 70's

 

[WalkingBeast]

Looks solid brother!! Youll KILL the competition! Keep it up!

 

[needsize]

thanks guys, I put on 20lbs last year in 8 months, this time I have 12, so I'm pretty sure I can do it, definitely looking forward to bulking again.
want2bbeast, the rep range is around 6-10, starting at 10 reps at the beginning of the cycle, and as I add weight every week, eventually it'll drop, even as low as 5 reps for the first exercise. I did the same thing last time, started with squats at 405 x 10, 9 weeks later got 455 x 7, then 465 x 5 the week after, and I put huge size on my quads that way

oak, I'll need that 20lbs for sure. The show I went to yesterday had a choice of champions at the end, basically open for any level 4 guys going for their pro card. The guy that won was my height, and 215lbs, so my goal is at least 220, with my smaller frame, it'll make me look even bigger. This is a size I want even without competing, so I dont mind busting my ass to get it

Yuu can see from this pic that chest is one of the few things I dont need to bring up, I do plan on adding more mass to it, but not as much as some other areas

 

[Lazar]

Wow, at 5'9" and 200lbs of pure muscle is impressive - to me at least. Have you always worked each muscle group once a week to gain that much size?

 

[needsize]

Wow, at 5'9" and 200lbs of pure muscle is impressive - to me at least. Have you always worked each muscle group once a week to gain that much size?

thanks, yes I have always trained once a week. I have tried it other ways, and my body overtrains too easily. I still hit some parts like calves 2x weekly to help bring them up though

 

[InTraining]

Any reasons for the drop sets at the end? I really like the way the routine\split looks just wondering why you add them in there..

 

[needsize]

Any reasons for the drop sets at the end? I really like the way the routine\split looks just wondering why you add them in there..

it ups the intensity enough that I can get away with less sets, one drop set done to complete failure is hugely taxing, and a great way to make sure I gave everything I had

 

[JKurz1]

How does your back routine look without deads? I was thinking maybe a width/thickness split....what do you think haus?

 

[guldukat]

Looking incredible as usual, NS. How's your boy doing?

 

[bigdho]

Looks like some thought went into this routine...........Good luck bro!

 

[JKurz1]

I have some time today, so I thought I would write down my new split, and see how it looks in writing. This is a combo of all the stuff that has worked to put the 20lbs on that I gained this year, as well as some new stuff I learned from the routines of Laura Binetti, who is a big money personal trainer around here(shes a pro bodybuilder as well).
Focus is on back, especially upper, rear and front delts, hams, calves, and of course over all mass
I was up to 258lbs, 5'9", 13% bf this year, currently sitting at 230lbs at 8%, my goal by mid summer is 280lbs at the same bf(or less bf and a lower weight), so that I can be at least 220lbs on stage in November 05

day 1 chest/calves
day 2 back
day 3 rest
day 4 bis/tris/calves
day 5 quads/hams/abs
day 6 shoulders
day 7 rest
I also train instinctively, so I do change the sets somewhat depending on how I feel

day 1
chest
-flat bench 2 sets(6-8 reps)
-incline dumbell press (6-8 reps)
-incline flyes (8-10 reps)
-hammer strength horizontal press 2 sets, 2nd being a drop set
-machine flyes 2 drop sets

calves
-standing calf raises on hack squat 5 sets, all are drop sets(this is intense)
-seated calf raises, 3-5 sets


Day 2
I have 2 back workouts, 1 with deads, one without, and they alternate every week, this is the one with deads
-deads 2 sets
-weighted chins 3 sets
-barbell rows 3 sets
-hammer strength pull downs 3 sets
-cable pulldowns 2 sets
-hammer strength rows 2-3 sets
-cable rows 2-3 sets with drop set on last one
-smith machine shrugs 3 sets
-machine shrugs 3 sets
-rear laterals 5-6 sets
This seems like a ton of sets, but I found out this year that my back only grows from higher volume, thats why it sucked up till now, I always tried much lower volume

cont.......

Needsize - Are you just counting you working sets? How many sets do you do in total, say for chest/calves, including warmups......? How long are you in the gym for? 45 min max?

 

[TheOak84]

i know traditionally bodybuilders gain 50-80 pounds and lose it all im hoping to be 10-15 pounds heavier then the last comp. i was wondering, if u just straight up gained the pounds u need while keeping the bf low. is that possible? i cant imaging gaining 80 pounds and losing 60-65 to be 15 pounds heavier at the contest.

 

[TRUEsoldier]

Your a fuckin monster bro!!!!! I couldnt imagine getting up to 258, and I'm 6'!!! I do a split almost exactly the same, makes me feel good, and actually think I am doing somethin right!! LOL

Awesome shit bro

Peace

 

[JKurz1]

ns....you out there?

 

[needsize]

jkurz1, those are just worksets, my warm ups take quite a while, heres an example
bench
95 x 10 reps
135 x 8
185 x 5
225 x 5
275 x 3
315 x 3
355 for 6 reps(work set)
my workouts with warm up are an between 1-1.5 hours
my back routine on the other day is similar, but it has more sets of rowing and pulling exercises, same thing I did last year and my back really came up

oak, for some people that may be possible, but I find I do have to gain fat to add more muscle, my body seems to try very hard to get into the 11-13% range, so with the 15lbs of water that I am always holding, that puts me about 50lbs off my contest weight

guldukat, he's awesome, thanks for asking, he is easily the most important thing I have done in my life, and a cute bastard to boot....

 

[JKurz1]

jkurz1, those are just worksets, my warm ups take quite a while, heres an example
bench
95 x 10 reps
135 x 8
185 x 5
225 x 5
275 x 3
315 x 3
355 for 6 reps(work set)
my workouts with warm up are an between 1-1.5 hours
my back routine on the other day is similar, but it has more sets of rowing and pulling exercises, same thing I did last year and my back really came up

oak, for some people that may be possible, but I find I do have to gain fat to add more muscle, my body seems to try very hard to get into the 11-13% range, so with the 15lbs of water that I am always holding, that puts me about 50lbs off my contest weight

guldukat, he's awesome, thanks for asking, he is easily the most important thing I have done in my life, and a cute bastard to boot....

So, do you do that many sets for each different exercise? Like for delts, it would be the same with shoulder press? Or is your first exerecise your only warmup, then you do 2 sets for each different movement?

 

[needsize]

So, do you do that many sets for each different exercise? Like for delts, it would be the same with shoulder press? Or is your first exerecise your only warmup, then you do 2 sets for each different movement?

for most compound movements the warmups are pretty much the same, might be another set or two on something that I go really heavy on, like deads, followed by the two sets to failure. I dont really warm up anything else for the same bodypart after the first exercise as I'm about as warm as I can get

 

[JKurz1]

update us haus!

 

[orca]

^

 

[Judo Tom]

great thread... thanks for posting it up NS

good luck gaining those lbs

K your way

 

[needsize]

update us haus!

I've gone from 230lbs to over 240lbs in the first 1.5 weeks, so I'm thinking my goal of 280lbs this off season may just happen

 

[guldukat]

guldukat, he's awesome, thanks for asking, he is easily the most important thing I have done in my life, and a cute bastard to boot....

You're most welcome, biggun.

And 280? Mein Gott! That'll be a sight to see!

 

[JKurz1]

I've gone from 230lbs to over 240lbs in the first 1.5 weeks, so I'm thinking my goal of 280lbs this off season may just happen

You gotta post your cycle and diet.......

 

[AlwaysOn]

what routine are doing now needsize?

happy newyear

 

[needsize]

what routine are doing now needsize?

happy newyear

very similar with a few more tweaks, I've been taking it easy for december to let my body heal(and go to mexico), so I start heavy in a week or so. The difference this time is that I will keep the core exercises like deads and squats the same every week, but will rotate all the other exercises. I train with some competitive bodybuilders that really know there stuff, and this is a reflection of how they do it, so we'll see if it pans out

 

[Lord_Suston]

Nice Needsize, Glad to know things are going well. it is funny how different our training is yet we have most of same excercises,lol. Good luck man and keep us updated

 

[AlwaysOn]

very similar with a few more tweaks, I've been taking it easy for december to let my body heal(and go to mexico), so I start heavy in a week or so. The difference this time is that I will keep the core exercises like deads and squats the same every week, but will rotate all the other exercises. I train with some competitive bodybuilders that really know there stuff, and this is a reflection of how they do it, so we'll see if it pans out

thats cool. I would love some details when you have some time.