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Per the PM's, I will post it here. One thing though, the routine I posted in the other thread is good for plateau busting and teaching newbies to expirement with new principles and listen to their bodies.
Since my routine varies depending on how I feel each day, instead of posting "my" routine, which is really nonexistent as I rarely do the same one back to back, I will instead post the exercises I choose from and how I do them.
This is what works for "ME" per body part.
Quads - Squats with high reps. At least 8+. Anything lower really does nothing for me. Do I squat to parallel or all the way down? I dunno. I have never seen a mirror to the side of me to notice. I squat down until I feel the "pull" across the top of my kneecap. At that point I realize there is nothing more to accomplish by going lower other than ligament and tendon risk. So I proceed upwards.
I squat with my feet shoulder width. Not a wide stance. I don't angle toes outward or anything like that. I don't walk that way, so why should I squat?
Leg Press - I have found the BEST thing to work for me here is to do sets of 10+ reps and keep the reps coming in a continuous motion. I don't lock out. I don't pause at any point. I don't "get set" for an additional rep or two - you know..resting, gulping air.. etc... And while I may use wraps on squats, I don't use them on leg presses.
Hacks - I rarely do these. I feel front squats are much better.
Front squats - If I had to pick only one movement for quads, this would be it. It is PERFECT. I keep my feet/stance very close. I mean ankles about 3 inches from each other. I have my heels on a board and I go as low as possible, which is about parallel. When my hams and calves press together, it prevents me from going lower. Cool with me.
Leg extensions - only if I am lazy and feeling weak. Or to use them for warm up.
Hamstrings - still trying to find the "magic" combination to grow these suckers. I can say that high reps are not doing it. Maybe low reps (6-8) will do it. I will see when I change gyms.
Oh yeah... and I don't use that gay ass Hammer Strength sitting leg curl. I don't get it. How the hell you gonna contract a muscle while you are sitting on it? HUH? Sort of like laying face down to do bicep curls.
Chest - Incline dumbells and barbells are the best choice in my opinion. When I do these, I lower the weights down to a point of about 2 inches from my chest. the bar or plane of dumbbells will never touch my chest or go lower. Yeah... people say you should get a stretch with the lowering of the weights. Well guess what? If I want to get a stretch, I do flyes. So there. With these, I want that muscle to be fatigued from pressing, not stretching. Also, I either use an incline bench with an elevated foot rest or else I will put another flat bench in front of my incline bench and rest my feet on the top of that. Once you elevate your heels (not that way), you position your spine in a more natural position and you eliminate the back arching which turns incline work into flat work. I do make sure I contract the muscles on the lock out.
Flat bench - I do barbell presses with a medium grip only, becuase I am convinced it works the inner pecs better. I place my hands in the same position I would do for dumbells. Actually, I prefer dumbells, but if I used dumbells for the incline work earlier, I don't feel like struggling with them again. Again, the bar doesn't touch my chest.
The only exception is when I do flat bench to throat whichs targets the upper chest. Then I will take a wider grip and keeping my head flat on the bench, looking upwards at the ceiling (not downward at my chest) I will lower the bar until it touches right where people have their Adams Apple.
Cable flyes - I do these with only the last 2/3 of the movement. I prefer to work the contraction and force the stress into the inner pec area.
Incline flyes - I love these. I set the incline bench up HIGH. About 70 degrees. You have to do so to target the upper area effectively. I keep the reps about 8-10. I bring my arms back as far as they can with a real "pull" at the bottom. Since I am using a weight I can press fairly easily, I do not worry about the contraction part on the way up. This is all about the stretch here. But I still get a contraction at the top.
I don't do dips or decline work. I think it is 100% unnecessary.
Back - hardly train it. It (along with my shoulders) are my genetically best parts. Of course by genetically, I mean 8 years of competive swimming and all the variations of pullups our coaches made us do. I usually just do 6 sets for back, more for a pump and maintenance than growth. Right now, I am devoting the majority of my energy toward my weak parts. Triceps and hamstrings.
though if hard pressed, nothing beats pullups. I prefer tbar rows over bent over rows simply because when you go heavy over bent over rows, by the 4 th rep your form is suffering. Underhand pulldowns are also a greatly underestimated exercise along with the mass packing clean and jerk. Though I use a modified version and only lower the bar to my midthigh, not the floor before hauling it back up. I don't like one arm dumbell rows because of the tendency to snatch it up and twist the torso, adding to momentum. Also, I can tell you, once you get some serious back width going on.. you won't be able to do that up and down motion without having to pull the dumbell out to the side (else you won't get a contraction).. this is what kills my elbows.
I like to train back heavy when I am training for growth... but people need to learn what the hell a muscle contraction in the back is before they start trying to go heavy. People can sit there and contract (bounce) their pecs without moving their arms. They can flinch their biceps up and down without the forearm moving.. they can tense their calves in and out without moving the leg... but ask them to do the back and see what happens.
Deadlifts - I don't do this shit. I don't believe in it. If you do, great. I have tried it and big deal? I honestly believe when I walk into a gym each day, I have a certain amount of resources alloted to me that day. Body resources in terms of focus, energy, recuperation levels, etc... why would I want to spend those resources hauling a heavy ass weight up off the floor? For what? Oh, people who deadlift say it is to build strength. I don't care about being strong. Save that for SSME and his red lights showdowns. Other people say that your entire body works during a deadlift. Maybe. I mean, it is certainly tense... but where is the contraction? Your biceps are tense, but not contracting. Oh and don't tell me your traps are contracted too. Nope, stretched downwards, but not contracted. And don't say you can shrug at the top. I would rather spend my time shrugging than struggling to get it off the floor first. Yes, quads, hams, and calves get a workout with deadlifts. But guess what? They get a better workout with squats, curls and leg raises. So leave them the fuck alone so they can do their job when their day comes up.
Shoulders - like back, I hardly have to put work into these. The standard exercises like presses, lateral raises, etc.. work for me. I don't do upright rows except on rare occassions. And when I do, I do them with a very wide grip in order to hit the side delts. Again, I train these lightly in order to devote more attention to my lagging bodyparts.
Biceps - nothing fancy here. Heavy weight 5-6 reps. Supersets, drop sets, etc.. don't work for me. I don't do much cable work or machine work. Stick with the basics that have been around forever. Incline curls, barbell curls, one arm preacher curls, hammer curls are my favorites.
Triceps - as noted in the other thread, I do mainly isolation exercises with heavy weight. A volume type training is what is working now. Around 18 sets. Reps starting in the 6-8 range on isolation movements and ending about 15 reps . I may start incorporating that working-triceps-twice-a-day routine I tried the other month. That left them feeling like wasps stung them.
I do believe that locking out on every single rep you do is absolutely necessary. Otherwise you are robbing yourself.
Calves, abs, traps, forearms - I don't work them.
I think this is it.
Since my routine varies depending on how I feel each day, instead of posting "my" routine, which is really nonexistent as I rarely do the same one back to back, I will instead post the exercises I choose from and how I do them.
This is what works for "ME" per body part.
Quads - Squats with high reps. At least 8+. Anything lower really does nothing for me. Do I squat to parallel or all the way down? I dunno. I have never seen a mirror to the side of me to notice. I squat down until I feel the "pull" across the top of my kneecap. At that point I realize there is nothing more to accomplish by going lower other than ligament and tendon risk. So I proceed upwards.
I squat with my feet shoulder width. Not a wide stance. I don't angle toes outward or anything like that. I don't walk that way, so why should I squat?
Leg Press - I have found the BEST thing to work for me here is to do sets of 10+ reps and keep the reps coming in a continuous motion. I don't lock out. I don't pause at any point. I don't "get set" for an additional rep or two - you know..resting, gulping air.. etc... And while I may use wraps on squats, I don't use them on leg presses.
Hacks - I rarely do these. I feel front squats are much better.
Front squats - If I had to pick only one movement for quads, this would be it. It is PERFECT. I keep my feet/stance very close. I mean ankles about 3 inches from each other. I have my heels on a board and I go as low as possible, which is about parallel. When my hams and calves press together, it prevents me from going lower. Cool with me.
Leg extensions - only if I am lazy and feeling weak. Or to use them for warm up.
Hamstrings - still trying to find the "magic" combination to grow these suckers. I can say that high reps are not doing it. Maybe low reps (6-8) will do it. I will see when I change gyms.
Oh yeah... and I don't use that gay ass Hammer Strength sitting leg curl. I don't get it. How the hell you gonna contract a muscle while you are sitting on it? HUH? Sort of like laying face down to do bicep curls.
Chest - Incline dumbells and barbells are the best choice in my opinion. When I do these, I lower the weights down to a point of about 2 inches from my chest. the bar or plane of dumbbells will never touch my chest or go lower. Yeah... people say you should get a stretch with the lowering of the weights. Well guess what? If I want to get a stretch, I do flyes. So there. With these, I want that muscle to be fatigued from pressing, not stretching. Also, I either use an incline bench with an elevated foot rest or else I will put another flat bench in front of my incline bench and rest my feet on the top of that. Once you elevate your heels (not that way), you position your spine in a more natural position and you eliminate the back arching which turns incline work into flat work. I do make sure I contract the muscles on the lock out.
Flat bench - I do barbell presses with a medium grip only, becuase I am convinced it works the inner pecs better. I place my hands in the same position I would do for dumbells. Actually, I prefer dumbells, but if I used dumbells for the incline work earlier, I don't feel like struggling with them again. Again, the bar doesn't touch my chest.
The only exception is when I do flat bench to throat whichs targets the upper chest. Then I will take a wider grip and keeping my head flat on the bench, looking upwards at the ceiling (not downward at my chest) I will lower the bar until it touches right where people have their Adams Apple.
Cable flyes - I do these with only the last 2/3 of the movement. I prefer to work the contraction and force the stress into the inner pec area.
Incline flyes - I love these. I set the incline bench up HIGH. About 70 degrees. You have to do so to target the upper area effectively. I keep the reps about 8-10. I bring my arms back as far as they can with a real "pull" at the bottom. Since I am using a weight I can press fairly easily, I do not worry about the contraction part on the way up. This is all about the stretch here. But I still get a contraction at the top.
I don't do dips or decline work. I think it is 100% unnecessary.
Back - hardly train it. It (along with my shoulders) are my genetically best parts. Of course by genetically, I mean 8 years of competive swimming and all the variations of pullups our coaches made us do. I usually just do 6 sets for back, more for a pump and maintenance than growth. Right now, I am devoting the majority of my energy toward my weak parts. Triceps and hamstrings.
though if hard pressed, nothing beats pullups. I prefer tbar rows over bent over rows simply because when you go heavy over bent over rows, by the 4 th rep your form is suffering. Underhand pulldowns are also a greatly underestimated exercise along with the mass packing clean and jerk. Though I use a modified version and only lower the bar to my midthigh, not the floor before hauling it back up. I don't like one arm dumbell rows because of the tendency to snatch it up and twist the torso, adding to momentum. Also, I can tell you, once you get some serious back width going on.. you won't be able to do that up and down motion without having to pull the dumbell out to the side (else you won't get a contraction).. this is what kills my elbows.
I like to train back heavy when I am training for growth... but people need to learn what the hell a muscle contraction in the back is before they start trying to go heavy. People can sit there and contract (bounce) their pecs without moving their arms. They can flinch their biceps up and down without the forearm moving.. they can tense their calves in and out without moving the leg... but ask them to do the back and see what happens.
Deadlifts - I don't do this shit. I don't believe in it. If you do, great. I have tried it and big deal? I honestly believe when I walk into a gym each day, I have a certain amount of resources alloted to me that day. Body resources in terms of focus, energy, recuperation levels, etc... why would I want to spend those resources hauling a heavy ass weight up off the floor? For what? Oh, people who deadlift say it is to build strength. I don't care about being strong. Save that for SSME and his red lights showdowns. Other people say that your entire body works during a deadlift. Maybe. I mean, it is certainly tense... but where is the contraction? Your biceps are tense, but not contracting. Oh and don't tell me your traps are contracted too. Nope, stretched downwards, but not contracted. And don't say you can shrug at the top. I would rather spend my time shrugging than struggling to get it off the floor first. Yes, quads, hams, and calves get a workout with deadlifts. But guess what? They get a better workout with squats, curls and leg raises. So leave them the fuck alone so they can do their job when their day comes up.
Shoulders - like back, I hardly have to put work into these. The standard exercises like presses, lateral raises, etc.. work for me. I don't do upright rows except on rare occassions. And when I do, I do them with a very wide grip in order to hit the side delts. Again, I train these lightly in order to devote more attention to my lagging bodyparts.
Biceps - nothing fancy here. Heavy weight 5-6 reps. Supersets, drop sets, etc.. don't work for me. I don't do much cable work or machine work. Stick with the basics that have been around forever. Incline curls, barbell curls, one arm preacher curls, hammer curls are my favorites.
Triceps - as noted in the other thread, I do mainly isolation exercises with heavy weight. A volume type training is what is working now. Around 18 sets. Reps starting in the 6-8 range on isolation movements and ending about 15 reps . I may start incorporating that working-triceps-twice-a-day routine I tried the other month. That left them feeling like wasps stung them.
I do believe that locking out on every single rep you do is absolutely necessary. Otherwise you are robbing yourself.
Calves, abs, traps, forearms - I don't work them.
I think this is it.
