Please Scroll Down to See Forums Below
napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
UGL OZ
UGFREAK
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsUGL OZUGFREAK

Need some comments here about routine

youngguns

youngguns

"Not an Alter!"
Platinum
Hello, I have been doing this same routine (day off day on) for some time now, always keeping the basics like deadlifts, squats, bench, bent over row, dips, close grip bench etc. I am wondering what you guys would change and how it's looking. I recently changed upright rows, that's why the weight is low. Thank you.

Flatbench-(6) 225x 8/ 230x6/
Incline Dumbbell-(12) 50, 55, 60, 65/ *
Dips-(6) b/w, 25, 45, 65 (9)/ 10
Closegrip-(6) 95, 135, 155,175
Ez-BarTriPushups-(8)35, 45, 55, 70 (7)
Ropedowns-(8)-20, 25, 30, 35

Squats-(6) 95, 135, 185, 250/ (7)
Stifflegged-(12)65,85, 105, 135
Leg Ex-(12)
Leg Curl-(12) 40,50,60,70
DumbbellShoulderPress-(12)45,50,55,60
UprightRows-(12) 45, 50, 55, 60
Side Lateral Raise-(12) 15, 17.5, 20, 25
RearDeltRaise-(8) 12.5, 15, 17.5, 20
Calves-

Deadlift OR (6) 135, 225, 315, 375
Hyper Extensions-(12) 20, 25, 30, 35
Barbell Row-(8) 95, 135, 155, 175
Seated Rows-(8) 70, 90, 110, 140
Wide Grip Pullup- 4x6
Barbell Curl-(8) 50, 55, 60, 65
Dumbell Curl-(8) 17.5, 20, 25, 30,
Seated Hammer Curl-(8) 17.5, 20, 25, 30,
Shrugs Barbell-(8) 185, 205, 225, 245/ 265
Dumbbell Shrug-(8) 90, 95, 100, 105/x7
 
I wouldnt burn yourself out so much on your bench. Like do your warm ups. Say 135 for 8, 155 for 5 , 185 for 1 and then do 225 for 3 sets of 10 or something. Then the next week do 245 for sets of 8.

Just dont see a point in doing 230 after 225. Your not giving yourself room to make gains.
 
galaxy said:
I wouldnt burn yourself out so much on your bench. Like do your warm ups. Say 135 for 8, 155 for 5 , 185 for 1 and then do 225 for 3 sets of 10 or something. Then the next week do 245 for sets of 8.

Just dont see a point in doing 230 after 225. Your not giving yourself room to make gains.
Click to expand...
Your telling me adding 5 lbs to my 6 rep bench isn't progress? Or being I did 225x8, then 230 x6? This week I'm doing 235x6, or 230x7, not sure yet.
And for the deadlifts, I'm staying at 375x6 for awhile, that's some serious weight.
 
yg...

while that 5 pounds might be a gain....try more reps on your dumbbell presses. whip out 15 or more. At your age, Time under tension is more important than a poundage increase of 5 pounds
 
Yes doing 225 for 8 is too much before doing 230 for 6. Think about it. You would have done 230 for 10 if you had have just done 225 for 1 as a warm up.
 
gotmilk said:
yg...

while that 5 pounds might be a gain....try more reps on your dumbbell presses. whip out 15 or more. At your age, Time under tension is more important than a poundage increase of 5 pounds
Click to expand...
ok instead of doing 10 reps, this week Ill bounce it up to 12 reps, 50,55, 60,65
 
galaxy said:
Yes doing 225 for 8 is too much before doing 230 for 6. Think about it. You would have done 230 for 10 if you had have just done 225 for 1 as a warm up.
Click to expand...
Noo no no man, I see what you are saying, this " / " means the increase the next week. Sorry about that.
 
youngguns said:
ok instead of doing 10 reps, this week Ill bounce it up to 12 reps, 50,55, 60,65
Click to expand...

If you can bench 230....you should be able to push out 20 reps of 50 pound dumbbells. Don't worry about trying to hit a fixed number.
 
gotmilk said:
If you can bench 230....you should be able to push out 20 reps of 50 pound dumbbells. Don't worry about trying to hit a fixed number.
Click to expand...
But don't I want to stick to heavy weight? Aren't you suppose to do high reps (15+) when your cutting because you dont have enough energy to lift heavy?
 
youngguns said:
But don't I want to stick to heavy weight?
Click to expand...

Do you understand time under tension? The more reps you can make, the more tension you place on your myofascia. You will see your strength dramatically increase in a month.

Try it for 30 days and come back. Give it a honest effort.
 
gotmilk said:
Do you understand time under tension? The more reps you can make, the more tension you place on your myofascia. You will see your strength dramatically increase in a month.

Try it for 30 days and come back. Give it a honest effort.
Click to expand...
Ok man I will give it a try, so how should I change my routine in accordance with it?
 
youngguns said:
Ok man I will give it a try, so how should I change my routine in accordance with it?
Click to expand...

You'll have to play around with weights to find which weight you can handle for higher reps.
 
youngguns said:
Do you suggest me changing all my excersices, like dips to higher reps?
Click to expand...
"mixing it up" every 2-4 months is good advice alone
 
gotmilk said:
not all, try major compound lifts like bench, squat, etc.
Click to expand...
ok, for bench im going to go back down to 225 and get 9 reps out this week, squat ill do 225x12 or something, keep adding a rep every week, deads..fuck deads ill go to 315 and get like 15 reps?? and keep everything else the same?
 
cut your routine in half
you're over-training
or try this
get some index cards and write each of those lines on half an index card(cut the index cards in half)
then for each body part put the 5-6 lifts/index cards in a bowl
pull out 2-3 of them and do those exercises that day
 
Spartacus said:
cut your routine in half
you're over-training
or try this
get some index cards and write each of those lines on half an index card(cut the index cards in half)
then for each body part put the 5-6 lifts/index cards in a bowl
pull out 2-3 of them and do those exercises that day
Click to expand...
You think im over training if im just working out mon wed and fri?
 
youngguns said:
You think im over training if im just working out mon wed and fri?
Click to expand...
just a gut feeling kind of like galaxy mentioned and assuming you aren't seeing good progress lately(hence the thread)
from recall haven't you been lifting about 2 years and had impressive growth in those 2 initial years
well that's the "easy" growth
this is sort of a plateau time/phase for you,though at a soon to be 20 you still have plenty of natural growth factors to harness and/or advantage yourself of
so I'm thinking you're htting the same routines and the same lifts
and as galaxy mentioned,you're expending effort on lifts your body has gotten comfortable to
so time to change shit up
not all of it,just drop some routines and add some new ones
or say on chest day,don't do any of your usual and try some new chest lift
warm-up and then find your 5X5 area
and do 5X5 and stop chest for that day
 
Spartacus said:
just a gut feeling kind of like galaxy mentioned and assuming you aren't seeing good progress lately(hence the thread)
from recall haven't you been lifting about 2 years and had impressive growth in those 2 initial years
well that's the "easy" growth
this is sort of a plateau time/phase for you,though at a soon to be 20 you still have plenty of natural growth factors to harness and/or advantage yourself of
so I'm thinking you're htting the same routines and the same lifts
and as galaxy mentioned,you're expending effort on lifts your body has gotten comfortable to
so time to change shit up
not all of it,just drop some routines and add some new ones
or say on chest day,don't do any of your usual and try some new chest lift
warm-up and then find your 5X5 area
and do 5X5 and stop chest for that day
Click to expand...
Actually my bench has been increasing like crazy lately, definatly no problem there, the only area I havent been increasing on is deadlifts, well actually I have been but I don't think I will be any more, Im at 375x6, and its just getting very very heavy, what do you suggest for deads? Also my wide grip pullups arent getting easier, but that's because I keep gaining weight. Obviously things like curls arent increasing, I just try and have better form each time. But the main reason I posted this, is because a day like today (legs and shoulders) I find I just get really tired by the end, so I might not be getting as much weight as I could be. I really don't think I'm overtraining though, because I think I can feel when I am, and I'll just take an extra day off, I was going day on day off but the last few weeks has been mon wed fri and weekend off, also I started doing cardio 2 times a week on off days.
 
youngguns said:
Actually my bench has been increasing like crazy lately, definatly no problem there, the only area I havent been increasing on is deadlifts, well actually I have been but I don't think I will be any more, Im at 375x6, and its just getting very very heavy, what do you suggest for deads? But the main reason I posted this, is because a day like today (legs and shoulders) I find I just get really tired by the end, so I might not be getting as much weight as I could be.
Click to expand...
do a deadlift day but itself
or save leg day for legs itself
and don't do cardio after leg day

back when I was serious there would be days when I didn't "feel like it"(I've been lifting 25 years)
so I'd force myself to the gym and just do deadlifts
warm-up and do a 5X5 like routine on deads
and go home
 
quit soiling other threads YG
now tell me what you may do different in april
 
btw it's especially anabolic if when you eat(whole foods)
you go right to sleep after eating so the foods can grow the muscles while you rest
 
the catch phrase is
"you don't grow in the gym"
now go eat and count them sheep
 
Spartacus said:
btw it's especially anabolic if when you eat(whole foods)
you go right to sleep after eating so the foods can grow the muscles while you rest
Click to expand...
doesnt it get stored as fat if u go to bed right after? What sshould I/do you eat before bed. Also why is whole food more anab?
 
youngguns said:
doesnt it get stored as fat if u go to bed right after? What sshould I/do you eat before bed.
Click to expand...
personally I think calorie counting and timing your feeds is a bunch of mumbo-jumbo
but I'm not going to get into all that here and now
peeps have powders and supplements to sell
mercedes payments to meet
 
Spartacus said:
personally I think calorie counting and timing your feeds is a bunch of mumbo-jumbo
but I'm not going to get into all that here and now
peeps have powders and supplements to sell
mercedes payments to meet
Click to expand...
Ronnie C eats a specific amount as specific times.
 
youngguns said:
How many reps are too many reps?
Click to expand...

Too many reps? WTF are you talking about? When a weight becomes so easy you can rep out 20 to 25...move on to higher weights and try the same thing. Too many reps? Bahhahahahaaa Lolllaooallloolol
 
gotmilk said:
Too many reps? WTF are you talking about? When a weight becomes so easy you can rep out 20 to 25...move on to higher weights and try the same thing. Too many reps? Bahhahahahaaa Lolllaooallloolol
Click to expand...
Ok well you just said it 30 reps it to many, how is that laughable?
 
You want to get big and strong you need to do heavy weight and low reps. Ronnie Coleman is a walking chemistry experiment. I wouldnt model anything he does.
 
youngguns said:
My long term goal is to Compete in the Olympia, so whatever I need to do to get there, size.
Click to expand...
You will need the financial resources to support approximately $50,000 a year in drugs.
 
youngguns said:
Ok well you just said it 30 reps it to many, how is that laughable?
Click to expand...


if strength is your goal... that is way to many reps... have you tried a 5x5? I tried that and liked it but found my strength grow more with a 10-8-6 rep. If I can push out more than 6 on my last set without a failure of form then I know its time to upper the weights.
 
Frisky said:
if strength is your goal... that is way to many reps... have you tried a 5x5? I tried that and liked it but found my strength grow more with a 10-8-6 rep. If I can push out more than 6 on my last set without a failure of form then I know its time to upper the weights.
Click to expand...
Read two posts above.
 
youngguns said:
Read two posts above.
Click to expand...


ok.... you confuse me sometimes because I thought your goal was to compete in bb... or so I thought I read that a while back.

I'd go more with a pl'ing training than your typical bb training... and honestly you will be pleased with the muscle gains as well as the strength and overall.

30 reps... way to many...
 
Frisky said:
ok.... you confuse me sometimes because I thought your goal was to compete in bb... or so I thought I read that a while back.

I'd go more with a pl'ing training than your typical bb training... and honestly you will be pleased with the muscle gains as well as the strength and overall.

30 reps... way to many...
Click to expand...
It still is, I want to become pro.
 
youngguns said:
It still is, I want to become pro.
Click to expand...


no biggie... you can infact do both. Take a look at FG she has done pl'ing and is doing amazing in her bb... I started off PL'ing and did ... eh ok with my bb training.

Time, effort, proper diet, and paying attention to YOUR body... not always what others are doing but how YOUR body responds and you can do both. Strenght and muscle
 
Frisky said:
no biggie... you can infact do both. Take a look at FG she has done pl'ing and is doing amazing in her bb... I started off PL'ing and did ... eh ok with my bb training.

Time, effort, proper diet, and paying attention to YOUR body... not always what others are doing but how YOUR body responds and you can do both. Strenght and muscle
Click to expand...
hmm,...thanks.... I started off powerlifting as well. Fuck it, Im just going to do what I think I need to do, I've got my self from 135-200 natty so my workout is fucking sweet. Thanks
 
You must log in or register to reply here.

Similar threads

T
Test, Mast, HGH, Insulin Log
Replies
1
Views
338
the_alcatraz
the_alcatraz
B
Let me know what you think! My 8 weeks workout plan!
Replies
19
Views
3K
Tiger Salman Khan
Tiger Salman Khan
PineTree
Approved Log My First Cycle Log
2
Replies
139
Views
15K
TeeGee
TeeGee
Noah Wixx
Approved Log Domestic Supply Beligas Pharmaqo - Test Winstrol Anavar masteron bpc Cutting Cycle Log
2 3 4
Replies
366
Views
30K
RoySimpson
RoySimpson
GetToDaChoppa!
Approved Log Pre-Gear Training Log, Cardarine then Testosterone
2
Replies
169
Views
20K
Noah Wixx
Noah Wixx
Top Bottom