New routine! Which One???

[acuraman]

I have been doing 1 on 1 off for about 8 weeks looking for a change. Chest/Bi's, Back/Hams/Calves, Shoulders/Tri's, Quads/Calves. Lows volume but pretty High intensity. Check these new routines out and see what you guys think will work or gaining strength and mass.
Workout #1

Day 1
Squats
Sumo deadlifts
Incline bench press
Isolated rows on hammer strength equipment Reverse shrugs
Dumbell shoulder press
Chin-ups


Day 2
Front squats/hack squats
Standing calf raises
Good mornings
Close grip flat bench press
Dips - weighted
Push ups


Day 3
Squats
Romanian deads
Flat bench press
Barbell rows
Shrugs
barbell curls
wrist curls


Workout #2

Monday
Squats 2x7-9
Leg extension 1x7-9
Stiff-legged deadlifts 1x7-9
leg curls 1x7-9
Bench Presses 2x7-9
Flat Bench Flyes 1x7-9
Incline dumbbell presses 2x7-9
Chins or Pulldowns 2x7-9
Bent over Rows 2x7-9
Military presses 2x7-9
Dumbbell upright rows 2x7-9

Wednesday
Deadlifts 2x7-9
Standing calf raises 2x12-18
Barbell curls 2x7-9
Lying triceps extensions 2x7-9
Wrist curls 1x7-9
Shrugs 2x10-12
Crunches 2x12-18

Friday
Squats 2x7-9
Leg extensions 1x7-9
Leg curls 2x7-9
Seated calf raises 2x12-18
Bench presses 2x7-9
Flat-bench flyes 1x7-9
Incline dumbbell presses 2x7-9
Chins or Pulldowns 2x7-9
Bent over Rows 2x7-9
Behind-the-neck presses 2x7-9
Lateral raises 2x7-9

Workout #3
Any other routine I am overlooking that looks like these or should I stick with my old one and revamp it to a 3 day.

Thanks for any imput you can give me.

 

[acuraman]

any thoughts on which one please. I am leaning towards #2 but any input would help Thanks!

 

[b fold the truth]

Overtraining on both of them.

B True

 

[Getdownonit]

If you are going for a power or HIT training routine then you really only need train twice a week.

day 1
Squats
bench
military press
calves and abs

day 2
deads
wide grip chins
seated rows
some neck work
calves and abs


Do 2-3 sets per exercise and take your 10 rep weight and do 20 reps.

Eat loads, rest plenty, and you'll do fine

 

[acuraman]

hmmm over-training Could be a tad too much!! Back to the drawing board thanks for the info

 

[acuraman]

Monday
Leg extension 1x7-9
Squats 2x7-9
Stiff-legged deadlifts 2x7-9
Bench Presses 2x7-9
Incline dumbbell presses 2x7-9
Pec Deck 1x 7-9
Dips 1x 7-9
Pulldowns 2x7-9
Bent Over Rows 2x7-9
15 sets total

Wednesday
Deadlifts 2x7-9
Standing calf raises 2x12-18
Military Press 2x7-9
Lateral Raises 2x7-9
Shrugs 2x10-12
Barbell curls 2x7-9
Hammer Curls 2x7-9
Lying triceps extensions 2x7-9
Wrist Curls 2x12-18
18 sets total

Friday
Squats 2x7-9
Hack Squats 1x7-9
Leg curls 2x7-9
Seated calf raises 2x12-18
Close Grip Bench presses 2x7-9
Incline dumbbell presses 2x7-9
Dips 2x7-9
Seated Rows 2x7-9
15 sets total

Revised the #2 less sets overall see what you guys think. This would be for 5-8 weeks then try something else.

 

[frorider6]

Look at these two threads. The first one is the longest with several guys documanting progress. The second one was started today and is a variation of the first. This is the best routine I've ever done and will continue to cycle on and off type of training.

3 day Old School Training Method
Variation of Old School Training Method

 

[acuraman]

I like the look of the variation old school training. I switched a few things around but looks good just might have to try it! Thanks frorider6

Mon:
Stiff Leg Deadlift 2 sets of 10 *
Military Press dumbbells 5 sets of 5 *
Squats 4 sets of 8 *
Dips 2 sets of 10
Shrugs 2 sets of 12

Wed:
Deadlifts 3 sets of 10 *
Barbell Rows 5 sets of 5 **
Bench Press 5 sets of 5 *
Standing Calf Raise 2 sets of 15

Fri:
Chins 5 sets of 5 **
Barbell Curls 5 sets of 5 *
Incline Dumbbell Press 5 sets of 5 *
Squats 5 sets of 5 **
Lateral Dumbell raises 2 sets of 8

 

[b fold the truth]

Wait wait...so...you are going to train your entire body 3x a week? Sure it will work...if you don't train very hard and you are on gear...maybe...if you don't suffer from serious injury first.

B True

 

[frorider6]

Wait wait...so...you are going to train your entire body 3x a week? Sure it will work...if you don't train very hard and you are on gear...maybe...if you don't suffer from serious injury first.

B True

B true - I gained 10 lbs in about 6 weeks naturally on the Old School method. I certainly wouldn't recommend doing it year round, but I persoanlly think it's great to cycle on and off of.

 

[BodybuildingUniverse]

I agree with BFold 100%. You will overtrain and get burnt out quickly. No way I could squat, deadlift, chin and press on one day. Not with any intensity at least. Cut it WAY back to the basics, add a little weight each workout, keep a log, eat big, rest big and repeat. I train 3 days per week and probably do 4 exercises per workout, 2-3 work sets centering on the bench squat and deadlift and am making better gains than I ever have. My bodyweight is up, I am still lean, my strength is at an all time high, I dont walk around dead sore anymore. Less is better. It is tough to give the high volume up, you feel like you can do more, feel guilty or lazy. But if your goal is just growth, do enough to stimulate growth and get out. My $.02

 

[Lord_Suston]

Man that's way too much... Listen to B fold on this one. I train no more than 4 days a week. I try not to workout a body part more than once in a 5 days....

 

[The Shadow]

Good call - the three times per week routine is a lot of work, but you would not stay on for an extended perioid of time. Look at it this way, how many times per week does the average upper body muscle griup get trained?? 2-3 times per week directly and indirectly, so it's really not that bad.

 

[b fold the truth]

I did deadlifts and goodmornings on Sunday afternoon...I HOPE to be recovered to do box squats by tomorrow (Wednesday)...but probably will not.

B True

 

[The Shadow]

I did deadlifts and goodmornings on Sunday afternoon...I HOPE to be recovered to do box squats by tomorrow (Wednesday)...but probably will not.

B True

How many sets did you do , total, on Sunday??

Are you equating soreness with recoverability?

 

[b fold the truth]

I did several light warm ups, increasing by either 50 or 40 lb jumps. (I would do 315, 365, 405, 455, etc...) I did that all the say up to 629 for a single on deads with no equipment at all. The only set that was hard was the 629 set...the 585 before it was a joke.

Goodmornings...I did 225 for 3 sets oif 5...all very light. Then came my event training

Check out my workout post here
http://boards.elitefitness.com/forum/showthread.php?threadid=121006

And last weeks too
http://boards.elitefitness.com/forum/showthread.php?threadid=118621

I am sore but may not be totally recovered by Wednesday for my speed squat workout. Who knows though...we will see.

B True

 

[Lumberg]

Cornholio makes a good point and I was wondering about this as well. I have always assumed that if you are still sore, then you should not work the muscles that are still sore. Now sometimes there's a grey area between soreness and stiffness but my bottom line has always been don't go balls to the wall if you're still sore. Also going balls to the wall on consecutive days, especially on two large muscle groups (like doing chest/shoulders/tris and then legs/lower back) I think is a bad idea because I got the feeling that adding new groups of muscle to the body's list of things to repair detracts from the body's ability to repair the muscles you trained the day before.

Cornholio, you sound like you know what you're talking about on this, what's you're take?

 

[b fold the truth]

I most definately agree and that is why I made my post. I do not see how "I' could train a bodypart three times a week at all. I would never recover. I train with intensity and I use heavy weights...if you do this too...how on earth can you train like that twice a week...much less three times a week?

B True

 

[Lumberg]

I must admit I trained everything twice a week under my football lifting regimen and while my squat skyrocketed my bench didn't improve. Now that I am resting each body part a minimum of 4 days (though that I felt was still a bit too little so I'm switching to seven days of rest) my upper body strength has definitely improved. My squat has fallen off in terms of weight but I'm probably just as strong since I was not using good form before and now I try to bottom out on every rep--you know what they say, quality over quantity. So I'm pretty sure I was overtraining before (especially since were were also sprinting and/or doing plyometrics either right before or right after lifting)

So anyways I am a supporter of the once-a-week philosophy, though probably once every six days would be ideal. The difference I think is quite small--over 42 days I would work out 18 times based on a 7-day split and 21 times on a 6-day split. Plus all the headaches of changing the days you work out on like the gym hours being different on weekends and all your friends getting pissed at you--"I thought WEDNESDAY was your workout day!"

JC

 

[The Shadow]

Cornholio makes a good point and I was wondering about this as well. I have always assumed that if you are still sore, then you should not work the muscles that are still sore. Now sometimes there's a grey area between soreness and stiffness but my bottom line has always been don't go balls to the wall if you're still sore. Also going balls to the wall on consecutive days, especially on two large muscle groups (like doing chest/shoulders/tris and then legs/lower back) I think is a bad idea because I got the feeling that adding new groups of muscle to the body's list of things to repair detracts from the body's ability to repair the muscles you trained the day before.

Cornholio, you sound like you know what you're talking about on this, what's you're take?

On the three-day program as listed the first 2 sets of the 5x5 are warmups, the last two all out, so it is really not that much work. The squats or deads on the 20 reps are the corner stone of the entire program.

BFold - I totally understand why YOU could not do your workoutes 3x per week. Especially with the sled and the stones - lot of work.

This program will actually let the body recover form overtraing.

3 guys followed it religiously. Fro - gained 10 pounds. Scrappy and Zebo gaines 15 and 17, so it def. works.

Take 5-6 weeks and try it, you will be amazed.

Remember ther is a day of rest after each workoput and two days after the one on Friday.

 

[acuraman]

Starting the variation routine tomorrow. I took a week off had a touch of food poisoning so my diet sucked big ass as of lately but back on track now. So it will be Wed, Fri, and Sunday for my workouts. I'll try it for 6 weeks then go back to my regular lifting 1 bodypart a week.

 

[b fold the truth]

Cornholio: Look at who your examples are. They are NOT big guys either. No offense to any of them...but neither Scrappy nor Fro are very big...they could have gained 20lbs from just eating a few good meals. Did you factor in gear use into this growth and how they recovered?

From what I gathered about Scrappy...he did not lift on a consistant basis and was extremely lean...too lean to gain muscle mass. If Fro looks like he does in his avatar...he could use a lot more rest and recoup time than gym time in my opinion.

I do NOT mean to offend anyone...but it really bites me in the rear when someone who is 200lbs or so is giving advice on how to get bigger. At 200 lbs, in my opinion, you are not big.

I apologize...I can not express what I want to say in a manner in which it will not offend anyone or everyone on here. I hope that you read this post with a bit of laughter...it was written this way as well.

B True

 

[SSAlexSS]

any thoughts on which one please. I am leaning towards #2 but any input would help Thanks!

do more volume. like 6 days per week, each bodypart gets hit 3 times per week. THAT WORKS MIRACLES!

18sets per workout is just about right.

I do 15 sets 6 times per week. I know I know I suck.

But i used to do like 10 sets 2x per week, no wonder my results sucked!


Long Live Arnold!

 

[acuraman]

I apologize...I can not express what I want to say in a manner in which it will not offend anyone or everyone on here. I hope that you read this post with a bit of laughter...it was written this way as well.

B True

No need to apoligize you are expressing your views on the subject that is what I am looking for. I am a 205lb+ weakling taking in 3000+ calories 300+g of protein, 150-200 g of carbs and 80 g of fat looking to gain some mass but no gear for me all natural Hopefully The 3 days will work for me right now the 4 days I am on is getting boring need something to mix it up. Hopefully in 5-6 weeks I will have put on some quality mass.

 

[The Shadow]

Cornholio: Look at who your examples are. They are NOT big guys either. No offense to any of them...but neither Scrappy nor Fro are very big...they could have gained 20lbs from just eating a few good meals. Did you factor in gear use into this growth and how they recovered?

From what I gathered about Scrappy...he did not lift on a consistant basis and was extremely lean...too lean to gain muscle mass. If Fro looks like he does in his avatar...he could use a lot more rest and recoup time than gym time in my opinion.

I do NOT mean to offend anyone...but it really bites me in the rear when someone who is 200lbs or so is giving advice on how to get bigger. At 200 lbs, in my opinion, you are not big.

I apologize...I can not express what I want to say in a manner in which it will not offend anyone or everyone on here. I hope that you read this post with a bit of laughter...it was written this way as well.

B True

I think you are using faulty logic. Typical powerlifter approach to gaining weight LOL! Those guys gained LEAN mass, I think the most % of bodyfat that was gained was like 2%.

Again you equate "big" with smart about working out and that is a huge mistake. If those guys gained 5-7% of their overall body weigh - what do you think a "bigger" guy like you would gain??

You state that Fro needs more recoup time. 4 days per week off is not enough?? How many days does he need off. And please, don't tell me that it is too many sets of work at each workout. After warmups, you are looking at 12-15 sets spread out on the entire body. After reading your Sunday routine - you did more than that for low back/spinal errectors during ONE workout. No wonder it takes you 3 days to recover from that. I would be dead.

Antone can look at a routine and find one or five flaws in it. This is not meant for year-round training. 2 to 3 times thru this program a year is plenty. Agin - this program is far superior to a body-part-per-day training for recoverability. 30-40 sets per week as opposed to 75 sets per week. (5 days at 15 sets)

Remember - it's always kidney day. Meaning systematic recoverability is far more important than individual muscle group recoverability. This program allows the vody to catch up from overtraining which, allong with too few calories, is the biggest bane to progress.

 

[The Shadow]

do more volume. like 6 days per week, each bodypart gets hit 3 times per week. THAT WORKS MIRACLES!

18sets per workout is just about right.

I do 15 sets 6 times per week. I know I know I suck.

But i used to do like 10 sets 2x per week, no wonder my results sucked!


Long Live Arnold!

I assume you are oiled???

 

[Lord_Suston]

B-fold I'm 190 at 10-12% is that big enough lol

I would recommend that Acurman should lift 4-3days a week, since he doesn't seem to be a powerlifter like yourse;f and more into genral fitness. and BB.

 

[Lord_Suston]

Fuck forgot to mention I'm 5'7 maybe 5'8 on a good day.....

 

[Matman]

Too much ??

Question guys, can you check my routine and tell me what's flawed? take in mind I'm 208lbs 6 3' I know I'm going over but like the thread mentioned above I feel like I can go longer, until Friday rolls along and I'm exhusted.

Monday - Chest/Tri - between the two total of 25 sets

Tues - Squats (5sets) Calf (5 sets) Cardio 30 mins. ABS 10-12 min

Wed - Bicep/Back/forearm - between the three total 30 sets

Thur - Hack squats or leg extensions ( 4 sets) Leg curls ( 4 sets ) Cardio 30 mins Abs 10-12 min

Friday - Shoulders/Traps - between the two 20 sets

Sat - Cardio 35 min Abs 10-12 min

In short I don't go over 1 hour each session

 

[The Shadow]

Re: Too much ??

Question guys, can you check my routine and tell me what's flawed? take in mind I'm 208lbs 6 3' I know I'm going over but like the thread mentioned above I feel like I can go longer, until Friday rolls along and I'm exhusted.

Monday - Chest/Tri - between the two total of 25 sets

Tues - Squats (5sets) Calf (5 sets) Cardio 30 mins. ABS 10-12 min

Wed - Bicep/Back/forearm - between the three total 30 sets

Thur - Hack squats or leg extensions ( 4 sets) Leg curls ( 4 sets ) Cardio 30 mins Abs 10-12 min

Friday - Shoulders/Traps - between the two 20 sets

Sat - Cardio 35 min Abs 10-12 min

In short I don't go over 1 hour each session

Best option:

Change to the old school three day per week program that I posted in the archives.

Next best:

Combine Chest and Back

Legs

Shoulders and arms

Cut sets down and up intensity by doing slow, antagonistic supersets. Ie - do one exercis for chest and then one for back, then chest, then back etc.

On legs alternate wquads and hams

Sholuders - alternate delts and traps

Arms - bis and tris.

 

[SSAlexSS]

I assume you are oiled???

I am trying to check out my limits. But now, I am 100% natural baby.

I rarely even use good ol protein powders!

Really, you NEED volume . PERIOD!



Forget all HIT and Arthur Jones crap out there. If you want to be serious you need to have some serious sets!

Arthur Jones and people like him are not interested in making huge bodybuilders, they are interested in bringing more people into the sport. read - more money, who cares if training doesnt work correctly... More people will buy into 1 set is enough than into 20+ set blaster.

k?

 

[Matman]

good for you dude, I'm all natural myself but I do use protein and creatine, not sure how you'd get bigger without the increased protein!?

 

[b fold the truth]

"Forget all HIT and Arthur Jones crap out there. If you want to be serious you need to have some serious sets!

Arthur Jones and people like him are not interested in making huge bodybuilders, they are interested in bringing more people into the sport. read - more money, who cares if training doesnt work correctly... More people will buy into 1 set is enough than into 20+ set blaster. "

-----Very well said!!!!!!

B True

 

[b fold the truth]

Cornholio: First of all, this is NOT a personal attack towards you, I just disagree with the principles of the workout routine that you have suggested and supported. I feel that any program that supposedly will work for short time...should either work for a longer period of time or one is JUST growing because it is something different. I can NOT just go in the gym and do a light set of 7-9 reps.

Stiff legged deadlifts...a set of 7-9 reps? Ok...so I am using 365-405 for a set like this...and I am expected to even recover in two days? No way. My hams would still be sore, from a balls to the wall set of stiff legs...and that would keep me from doing squats on another day...which would get me sore enough not to be able to deadlift two days later. This program can be done if you are not training with much intensity.

Volume, in one way or another, builds muscle and strength. With that given level of volume comes the intensity factor. If those factors are low enough...I could do this routine and so could someone else and be ok for a few weeks...but who wants to go in the gym and train with a low volume of intensity? I could not.

"I think you are using faulty logic. Typical powerlifter approach to gaining weight LOL! Those guys gained LEAN mass, I think the most % of bodyfat that was gained was like 2%."
-----Typical powerlifter approach? How so? Are you saying that I am not lean? I am 285lbs and have a very good sign of abs. I have met Happy in person and can tell you from personal experience that he needs to gain bodyfat. He is too lean to grow. You can not grow when you are ripped, not at all.


"Again you equate "big" with smart about working out and that is a huge mistake. If those guys gained 5-7% of their overall body weigh - what do you think a "bigger" guy like you would gain??"
-----Now I am not smart? Hmmm...well, I did grow from 152lbs to 305lbs in 7 years of hard and heavy weigth training completely natural. Dumb big guy luck? What would I gain? Very little. You can not tell me that training each bodypart 3x a week is going to give me better results than a few all out sets of balls to the wall reps.


"You state that Fro needs more recoup time. 4 days per week off is not enough?? How many days does he need off. And please, don't tell me that it is too many sets of work at each workout. After warmups, you are looking at 12-15 sets spread out on the entire body. After reading your Sunday routine - you did more than that for low back/spinal errectors during ONE workout. No wonder it takes you 3 days to recover from that. I would be dead."
-----Fro's chest only gets 4 days of rest each week. His back only gets 4 days of rest as well as his legs and the rest of his body. That means that it is being worked every other day...not even 72 hours of rest. I didn't say that he did too many set either...but I ONLY did one set "after warmups" of deadlifts and three sets of light goodmornings. My events were basically cardio also...nothing very heavy. I did more for my lower back/spinal erectors? I did one set of deads and three sets of goodmornings? How is this high volume? It wasn't...it was very high intensity!!!

"Antone can look at a routine and find one or five flaws in it. This is not meant for year-round training. 2 to 3 times thru this program a year is plenty. Agin - this program is far superior to a body-part-per-day training for recoverability. 30-40 sets per week as opposed to 75 sets per week. (5 days at 15 sets)"
-----I agree with you here for the most part. Anyone can find flaws in their routine. As I find flaws in mine, from better competitors, I change and modify my routine. I learn from those bigger and better than I am...the top of the line...the best.

"Remember - it's always kidney day. Meaning systematic recoverability is far more important than individual muscle group recoverability. This program allows the vody to catch up from overtraining which, allong with too few calories, is the biggest bane to progress."
-----This program allows the body to catch up from overtraining? How can I not overtrain if I train each body part 3x a week? I am constantly being broken down?

Once again, Cornholio...please do not take offense to these posts. I just do not understand nor do I see the fully explainable rationale behind this schedule. I do hope that you can take the time to explain this to me...maybe in person this weekend? I do hope that we are still getting together on Saturday.

B True

 

[b fold the truth]

Lord_Suston: I don't know...5'7"? 190lbs? Who knows? I just could not imagine being below 250lbs at 6'2" tall. At 285 I don't feel big either. Happy is about 6'3" and at 200-215lbs...well...you see my point.

Happy Scrappy is a super nice guy from what I know and this post bears nothing towards my personal feelings of him. None at all!!! This post only has to do with the routine posted above and who one should look towards for results on their program. I am in no way the guru of weight training at all...I ask tons of questions and seek knowledge so that I can be bigger, stronger, and better at my sport. I just encourage people to do the same.

Example: my very good friend "Cheese" came to school last August (several years of lifting experience) at 217lbs and 6'2" tall. He was very upset at his bodyweight as well as his strength level. I set him up with a WSB routine and doing some events with me on Sunday afternoons...and last Sunday he tipped the scale at 240lbs and deadlifted 500lbs for the first time. I learned from someone who helped me out (Hannibal among others) and I passed that information down to him. We both constantly learn and modify...and continue to become bigger, stronger, and better at our sport.

B True

 

[The Shadow]

B-fold - bro - we'll discuss over a beer on Staurday night.

Your example of heavy stiff deads is not a good one because that exercise is not done but once a week.

Again - where do you get, for example that arms are trained three times per week..nope...once.

Bench - once a week
Military - once per week.
Rows - once per week.
Squats heavy once per week.

And this is too much intensity???

 

[SSAlexSS]

"Forget all HIT and Arthur Jones crap out there. If you want to be serious you need to have some serious sets!

Arthur Jones and people like him are not interested in making huge bodybuilders, they are interested in bringing more people into the sport. read - more money, who cares if training doesnt work correctly... More people will buy into 1 set is enough than into 20+ set blaster. "

-----Very well said!!!!!!

B True

Thank you very much b fold the truth.

No wonder you like the truth! Being hardcore is good! After all bodybuilding IS HARDCORE,!!!YES!

 

[b fold the truth]

Glad that my post did not have you so upset that you are not going to still get together on Sat night.

Are we looking at the same workout? I am reading the first post on this post...workout #2. Is that what you are looking at also? That workout doesn't say anything about how hard those sets are...

It does appear to me that the arms are being trained three times per week. Monday with pressing and rowing movements. Wednesday they get worked with curls and extensions. Friday they get worked with pressing and rowing once again.

Again...I think that we are looking at two different things here.

What kind of beer? I wanna dark one...Guinness if they got it.

B True

 

[The Shadow]

Glad that my post did not have you so upset that you are not going to still get together on Sat night.

Are we looking at the same workout? I am reading the first post on this post...workout #2. Is that what you are looking at also? That workout doesn't say anything about how hard those sets are...

It does appear to me that the arms are being trained three times per week. Monday with pressing and rowing movements. Wednesday they get worked with curls and extensions. Friday they get worked with pressing and rowing once again.

Again...I think that we are looking at two different things here.

What kind of beer? I wanna dark one...Guinness if they got it.

B True

I didn't take any of that personally.

There are like 4 versions of that workout floating around...

Yeah - smaller groupe like arms are worked directly and indirectly more than once per week. The same applies to any other routine as well though, so that should be a non-issue.

 

[The Shadow]

LOL!!!

I just realized why we are arguing. THIS is the three day per week routine to which I was referring. LOL!!!



http://boards.elitefitness.com/forum/showthread.php?threadid=98518&perpage=10&pagenumber=1

 

[b fold the truth]

Man...you left out one question...and it was important...What kind of beer?

B True

 

[b fold the truth]

Haaaaa!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

I was replying to the post at the top of this page...haah.

Communication...haha...lack of communication.

B True

 

[The Shadow]

I KNEW there had to be something funky going on...LOL!!

Make more sense now - you comments and mine as well I suppose.

I'm a Corona man, but am not snobbish towards any beer,

 

[Lumberg]

OK, so this is the routine we're talking about:

Monday

Deadlifts 1 max set of 20.
Overhead Press - 5 sets of 5
Squats - 5 sets of 3
Seated Calf Raise - 2 sets of 20

Wednesday

Barbell Rows - 5 sets of 5
Bench Press - 5 sets of 5
Deadlifts - 1 set of 20
Standing Calf Raise - 2 sets of 20

Friday

Shrugs - 5 sets of 5
Barbell Curls - 5 sets of 5
Dips - 5 sets of 5
Squats - 5 sets of 5 with weight from Monday


I was wondering, this isn't the order you do the exercises in right? I would do the squats and deadlifts first in these workouts, you know the usual rules about doing exercises that exercise the most and biggest muscles first.

JC

 

[The Shadow]

Do them as written to lengthen rest between the deads and the squats on Monday. Wed deads may be moved to the front of the workout.

Note that the deads on monday are stiff-legged.

The ones on wednesday are bent kneed

 

[Matman]

B fold the truth

I'm curious, can you show an example of your routine? If I read your thread right you take the power lift approach to your sessions.

P.S. I'm 6'3 208lbs and not happy with it, 220 lbs. . . .I'd be REAL happy with that, I'm doing something wrong because Iv been stuck at this weight for over 6 months.

 

[The Shadow]

Re: B fold the truth

I'm curious, can you show an example of your routine? If I read your thread right you take the power lift approach to your sessions.

P.S. I'm 6'3 208lbs and not happy with it, 220 lbs. . . .I'd be REAL happy with that, I'm doing something wrong because Iv been stuck at this weight for over 6 months.

I don't know how applibable his routine would be for you as he lifts rocks and shit.

 

[Lumberg]

Ok, the SLDLs on Monday and the regular DLs on Wednesday explains a lot.

This workout is starting to intrigue me.......

JC

 

[The Shadow]

Ok, the SLDLs on Monday and the regular DLs on Wednesday explains a lot.

This workout is starting to intrigue me.......

JC

Go to the thread I posted and dtart leafing thru like page 6 on up to the end as peeps were posting results. 12 pounds in 6 weeks on the program is do-able natty.

 

[b fold the truth]

I do train for strongman...not for powerlifting or bodybuilding. At the moment my focus is on increasing my base strength and just staying fluid with the events. In about 4 weeks I will start to do more event training and hit my cardio once again. It is hard to peak often in strongman...very hard.

I mainly train westside, which I feel is by far one of the best methods for developing strength and overall body size and mass.

B True