new routine - Debaser should like it

[TheOak84]

*Monday* Chest + tri

Flat - 15, 10, 5,3,1 OR 15, 10, 5x5 OR 3x10
Incline - 10,8, 6, 1-2
Incline DB 3x8-10

Overhead Ext – 12, 10, 8 , 6

Calf – 6x12-20

*Tuesday* Back + bi

Barbell Row – 15,10, 5x5
Dead lift – 10,8, 5x5 OR 5-3-1
Pull-ups 4xfailure OR Cable Row – 4x8-12

Barbell Curl – 12, 10, 8, 6, 6
Hammer curls - 2x15

Wrist Curl – 4x12-20

*Wednesday* Off

*Thursday* Legs

Squat – 15, 10, 8, 6 OR 5x5 OR 5-3-1
Leg Press – 4x8-10
Leg Ext – 4x12
Leg Curl – 5-6x10-12
Calf – 4-12-15

*Friday* Delts

Military Back – 15, 10, 8, 6, 6 OR 15, 10, 8, 5, 3, 1 OR 3x10
Standing OR Seated Military (front) – 3x6-10
Upright Row – 3x8-12

Skull crusher – 15, 10, 5x5
Barbell Curl – 15, 10, 5x5 (cheat)

Reverse curl – 4x8-10

 

[louden_swain]

Seems nice and simple.

 

[TheOak84]

ya i took out the chest twice a week, cuz i have a pain in my left pec, its from over training, so, id thought i fix it before it gets worse.

plus with the heavy delts, my bench should go up just as it did when i WAS doin chest twice a week...

today we did flat, incline DB THEN barbell incline.. just to switch it up..

it was rough, but i did good on the DB's 105 - 3x6.

my friend did 150 for FIVE.. it was unbelieveable....

i was amazed...

 

[Debaser]

Heh, do what you want man.

I'm up to 210, BTW.

 

[TheOak84]

ur a foot taller.... remember

 

[Debaser]

That's not the point. I'm gaining 2-3 lbs EVERY WEEK.

 

[TheOak84]

it will stop soon. it cant go on forever, ur not a genetic freek..

plus arent u older than me??? and, it kinda does matter if ur taller,

because a long bigger muscle weighs more.. did u forget that..

 

[Lee]

height is a disadvantge in weight lifting. longer arms means less leverage and a longer way to move the weight. especially on bench press, height is a huge disadvantage.

 

[louden_swain]

A person who is shorter can only pack on so much mass compared to a taller person. I am 5' 9.5" and I have a good sized frame. However, there are guys who are 6' 3" that work out at my gym and that seem huge to me. Their shoulder girdles are much more broad. However, physical strength is harder to achieve for a taller person. A taller person must pack on tons of weight to gain strength.

 

[TheOak84]

i know so stop raggin on me debaser, and i dont think y gain 3 pounds a week. i dont care, i all care about is me..

im strong, i look good, and im big for my size.. and im only 18

so go gain ur weight and strenght and all that stuff..

im happy being me

 

[louden_swain]

Everyone grows off different training styles. Some grow off volume as others grow on low volume. Its all about trial and error.

 

[RusPA81]

Everyone grows off different training styles. Some grow off volume as others grow on low volume. Its all about trial and error.

Great Point! I wish someone would have said this a while ago. It might have prevented some of the bickering that has been going on here.

 

[casualbb]

That's not the point. I'm gaining 2-3 lbs EVERY WEEK.

And it's fat. I'm sorry. Unless you're juicing maybe only half of that is muscle, if that.

Everyone grows off different training styles. Some grow off volume as others grow on low volume. Its all about trial and error.

Okay, I'm gonna go out on a limb here and say this: nobody is going to grow off of high volume when they did NOT grow off of low. But there are tons of people who will grow faster when lowering the volume.

Time to get technical. When you work with weights you deplete glycogen. The more volume performed, the more fuel burned as glycogen. Now, the body isn't very good at both replenishing glycogen AND building muscle at the same time. Now, some individuals, due to genetics or drugs, are good at doing both simultaneously. These are people who will grow decently from higher volume routines. These, however, are a minority. This is the reason many "hardgainers" do well on lower volume programs, including PL-style training.

At the same time, though, PL-training spends most of the time playing neural tricks designed to increase your RM. Yeah there are some hypertrophy phases, but if it's growth your after, I'd say do HST or DC or some low volume program that has you hitting muscle groups frequently with progressive overload.

-casualbb

 

[Debaser]

casualbb if you saw the results of most of DC followers he averaged it out to gaining 1 lb per workout (~ 3 lbs a week) of mostly muscle. My gains aren't that far out of the ordinary in my opinion.

 

[Arnold'sApprentice]

casual bb what do you think of low volume/low frequency workouts like in Stuart Mcroberts book?

 

[casualbb]

I think those guys are way too paranoid in the lengths they take to avoid overtraining. You CAN train more frequently and with more volume and still make even better progress.

They make two wrong assumptions:

1) Intensity is the key to growth -- that's a myth. I'm not saying intensity won't work because obviously it does; people grow off it. But it wasn't the intensity that made them grow, it's because they lifted weights and increased their poundages over time, aka progressive load.

2) They believe in the single-factor theory of fatigue. It basically goes like this: each training bout makes an "inroad" into your ability. Until you've recovered from that you don't grow. That is also untrue; people make progress training the same bodypart 6 days a week. Instead look at fatigue over the course of many workouts instead of one workout... fatigue can and does accumulate over several sessions and dissipates just as slowly.

So what makes more sense is to do a not-to-failure, high-frequency program, and periodize it to manage fatigue.

 

[Mike_Rojas]

I agree - you definitely don't have to go to failure to grow.