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Figured Id post this up to add to the training methods sticky. Since alot of people ask me how I train and what Ive gotten the best results off of. Its real simple to follow, and can be modified over time to fit your type of training. Ive added more sets and have changed the rep range considerably on compound lifts mainly, but the principles are still at the foundation of my routine. I went from 10" arms to 18 3/4" on this routine in 10 years of straight training. No drugs. Here it is:
12 sets minimum for smaller body parts (biceps,triceps,delts,chest)
15 sets minimum for larger body parts (back and legs)
4 sets each for: Rear delts, Forearms, Abs, Traps.
All sets within the 12-15 rep range. Heavy and to failure or very close to it.
Everything here can be customized to fit different needs. This is mainly a bodybuilding routine as Im sure there are better routines for pure strength training or strongman events. Real simple. As for the training split, thats all up to the lifter. Try to schedule your split in such a way that no body part interferes with the training of another. For example, you dont want to train triceps a day before your chest work. Itll effect your lifts on the presses. The same with biceps and back work. Try to arrange it into a 5-6 day split. As for exercises Ive gotten the best results from using mostly free weights. I like to usually do 3 sets per exercise and 4-5 different exercises depending on what Im working. But thats not really necessary aslong as you choose a good variety of exercises and get the work in. Here are my top choices for exercises:
Biceps: Preacher curls, Alternating dumbell curls, Standing EZ curl or Barbell curls, Various cable curls
Triceps: Skull crushers (on an incline bench, reduces elbow stress) , Rope pulldowns, V-bar pulldowns, Standing extentions
Chest: Flat barbell bench, Incline barbell bench, Incline dumbell flies, cable flies (Id reccomend 6 sets of flat bench and 6 of incline to start, with some flies thrown in to finish off chest)
Back: Dumbell rows, Lat pulldowns, Chin-ups, Barbell row,Seated Cable row, Deadlifts (Deadlifts gave me more lower back development and little upper back, so they are not completely necessary for bodybuilding in my opinion.)
Legs: Squats, leg presses(both for full leg work), leg extentions(for quads), leg curls,stiff leg deadlifts (for hamstrings)
Shoulders: Seated dumbell presses, Lateral dumbell raises,Front dumbell raises, Various machine presses
Abdominals: Sit-ups on a decline bench (preferrably with a weight on chest),
Kneeling rope crunches (Hook a rope to the top of a cable machine, kneel down with it,contract your abs and pull the rope so that your elbows hit the floor)
Rear delts: Reverse fly machine
Forearms: Wrist curls with a staight bar, Reverse curls, COC gripper work, Deadlifts as well
Calves: Seated calve raises, standing calve raises
As for diet. Try to eat atleast one gram of protein per pound of bodyweight. More if possible. If you weigh 160 eat 160 grams of protein for example. Keep your calories and carbs high if you have a small or skinny build. Its important to eat well above your maintenance calories each day as well. If you are already heavy try lower carbs and less calories but keep the protein the same. This is what has worked best for me. Let me know how it works out for everyone
Beast
12 sets minimum for smaller body parts (biceps,triceps,delts,chest)
15 sets minimum for larger body parts (back and legs)
4 sets each for: Rear delts, Forearms, Abs, Traps.
All sets within the 12-15 rep range. Heavy and to failure or very close to it.
Everything here can be customized to fit different needs. This is mainly a bodybuilding routine as Im sure there are better routines for pure strength training or strongman events. Real simple. As for the training split, thats all up to the lifter. Try to schedule your split in such a way that no body part interferes with the training of another. For example, you dont want to train triceps a day before your chest work. Itll effect your lifts on the presses. The same with biceps and back work. Try to arrange it into a 5-6 day split. As for exercises Ive gotten the best results from using mostly free weights. I like to usually do 3 sets per exercise and 4-5 different exercises depending on what Im working. But thats not really necessary aslong as you choose a good variety of exercises and get the work in. Here are my top choices for exercises:
Biceps: Preacher curls, Alternating dumbell curls, Standing EZ curl or Barbell curls, Various cable curls
Triceps: Skull crushers (on an incline bench, reduces elbow stress) , Rope pulldowns, V-bar pulldowns, Standing extentions
Chest: Flat barbell bench, Incline barbell bench, Incline dumbell flies, cable flies (Id reccomend 6 sets of flat bench and 6 of incline to start, with some flies thrown in to finish off chest)
Back: Dumbell rows, Lat pulldowns, Chin-ups, Barbell row,Seated Cable row, Deadlifts (Deadlifts gave me more lower back development and little upper back, so they are not completely necessary for bodybuilding in my opinion.)
Legs: Squats, leg presses(both for full leg work), leg extentions(for quads), leg curls,stiff leg deadlifts (for hamstrings)
Shoulders: Seated dumbell presses, Lateral dumbell raises,Front dumbell raises, Various machine presses
Abdominals: Sit-ups on a decline bench (preferrably with a weight on chest),
Kneeling rope crunches (Hook a rope to the top of a cable machine, kneel down with it,contract your abs and pull the rope so that your elbows hit the floor)
Rear delts: Reverse fly machine
Forearms: Wrist curls with a staight bar, Reverse curls, COC gripper work, Deadlifts as well
Calves: Seated calve raises, standing calve raises
As for diet. Try to eat atleast one gram of protein per pound of bodyweight. More if possible. If you weigh 160 eat 160 grams of protein for example. Keep your calories and carbs high if you have a small or skinny build. Its important to eat well above your maintenance calories each day as well. If you are already heavy try lower carbs and less calories but keep the protein the same. This is what has worked best for me. Let me know how it works out for everyone
Beast
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