New Routine

[Jorge Sanchez]

Day 1:

Weighted pull-ups (5x5)
Cable rows (2x12)
Deadlift (5x5)
Shrugs (2x12)

Day 2: Off

Day 3:

Bench press (5x5)
Pec deck (2x12)
SLDL (5x5)
Leg curls (2x12)

Day 4: Off

Day 5: Off

Day 6:

Squat (5x5)
Hack squat (2x12)
Military press (5x5)
Lateral raises (2x12)

Day 7: Off

Notes:

Some off days will consist of cardio or a sport of some kind. They are also susceptible to rearrangement based on my schedule and how I feel on a given day.

I will also throw in weighted decline crunches (3x10) once a week.

Now rip it to shreds.

[ddegroff]

Looks pretty solid at first glance. Personally i would switch up deads/pullups, that way you have the most energy for the deads.

Thats all I've got at the momment.

[Jorge Sanchez]

I would usually do that, except I really want to focus on my lats. Plus I find that doing pull-ups first doesn't take too much energy away for my deads, whereas doing deads first drains me for the pull-ups.

[ddegroff]

Alright then, makes sense. Like i said it looks good, and it seems you have your priorities(sp?) in order.

[Jordanbcool]

I would usually do that, except I really want to focus on my lats. Plus I find that doing pull-ups first doesn't take too much energy away for my deads, whereas doing deads first drains me for the pull-ups.

Good point. I dunno if theres really anything wrong with it. I dont have anything.....Except I think you should include dips, and the farmers walk into your routine. They are great to work your arms, traps, chest and grip. Other then that I'm curious too see other opinions.

-jordan

EDIT: If you'd like. Trade the pec dec for dips, and just add on farmers walk wherever. If you dont think you need the farmers walk, i'd atleast include the dips. They kill your chest and triceps. That combined with your chin ups and your whole upper body should be good too go.

[Jordanbcool]

Bump

[Jorge Sanchez]

The dips aren't a bad idea. I'll try them next week and see how I like it.

[Keith]

Personally id in either more sets on cable rows, or better yet add in another exercise like corner rows. As much as I love raping cable rows, corner rows I find are more beneficial.
Id also suggest doing what Jordanbcool said by replacing pec deck with dips. Cant get enough of dips, awesome exercise.
Anyone else find it a bit too taxing by doing deads on day 1 then doing SLDL 2 days later? I like to switch it up every other week by doing deads one week and SLDL's the next week. I dont like the sound of doing 5x5 deads every week.
Everything else seems fine. Goodluck to you.

[Jordanbcool]

Yea. I hate deadlifts period. But they are great muscle builders.

I'd stick too either or. Pick regular deads or SLDL a week. This is just what I'd do, you may have a different opinion then what me and keith are suggesting but just giving you some feedback.

-jordan

[Keith]

Have deads been proven to be great muscle builders? I hate them myself and no its not because it takes out alot from you/im a pussy becuase Im obsessed with ATF squats. I just really dont believe in them a whole lot.
I forget the guys name but hes known to have one of the greatest backs of all time and he feels the same way. The term deadlift doesnt even cross his mind. My buddy has his name and I will post it probably in the next day or two. Anyone know who im talking about?

[Jordanbcool]

Have deads been proven to be great muscle builders? I hate them myself and no its not because it takes out alot from you/im a pussy becuase Im obsessed with ATF squats. I just really dont believe in them a whole lot.
I forget the guys name but hes known to have one of the greatest backs of all time and he feels the same way. The term deadlift doesnt even cross his mind. My buddy has his name and I will post it probably in the next day or two. Anyone know who im talking about?

Deadlifts use your entire body. Traps, quads, glutes, grip, hams, arms.....even chest. You can use other lifts too hit those muscles but theres no denying deadlifts are great muscle builders.

I dont like them either but I still do them.

-jordan

[Keith]

Deadlifts use your entire body. Traps, quads, glutes, grip, hams, arms.....even chest. You can use other lifts too hit those muscles but theres no denying deadlifts are great muscle builders.

I dont like them either but I still do them.

-jordan

I realize they use those muslces and more. Although they use how many different muslces in your body, how hard do they really hit them? IMO they can be individually hit alot harder with more direct exercises. Once I find that article on that guy, hopefully hell explain it better why he doesnt believe in them. Ill post pics of this back as well.

[Jordanbcool]

I realize they use those muslces and more. Although they use how many different muslces in your body, how hard do they really hit them? IMO they can be individually hit alot harder with more direct exercises. Once I find that article on that guy, hopefully hell explain it better why he doesnt believe in them. Ill post pics of this back as well.

Yea but they destroy glutes and quads which are what they are meant for (not too mention back). I agree you can find other excersizes that hit the other muscle groups I mentioned alot harder but deads are one of the best all around compound lifts. Thats why they are so taxing.

-jordan

[Jorge Sanchez]

DLs are a back dominant exercise. SLDLs are a leg dominant exercise. I have no problem doing them both in the same week, and I know many others do the same. IMO, DLs are more similar to squats than SLDLs.

As for the dips vs. pec deck debate, I based this routine around Powerman's "Hypertrophy Primer" thread. He suggests that you should use heavy compounds to hit a muscle followed by a higher rep isolation "pump" exercise. That's why I chose the pec deck. Although I do like dips, so I think I will give them a shot.

[Jordanbcool]

DLs are a back dominant exercise. SLDLs are a leg dominant exercise. I have no problem doing them both in the same week, and I know many others do the same. IMO, DLs are more similar to squats than SLDLs.

As for the dips vs. pec deck debate, I based this routine around Powerman's "Hypertrophy Primer" thread. He suggests that you should use heavy compounds to hit a muscle followed by a higher rep isolation "pump" exercise. That's why I chose the pec deck. Although I do like dips, so I think I will give them a shot.

Good point.

[Songsangnim]

(1) Have deads been proven to be great muscle builders? I hate them myself and no its not because it takes out alot from you/im a pussy becuase Im obsessed with ATF squats. I just really dont believe in them a whole lot.
(2) I forget the guys name but hes known to have one of the greatest backs of all time and he feels the same way. The term deadlift doesnt even cross his mind. My buddy has his name and I will post it probably in the next day or two. Anyone know who im talking about?

1. Assuming all other things to be in place, which do you think stimulates more muscle, a 200 lbs row or a 400 lb deadlift? You can lift more weight with deadlifts than you can with other exercises (excepting maybe the squat). Generally speaking more weight=greater strength & size.


2. Well if we are talking greater back, Ronnie Coleman swears by them. But leaving genetically elite, drug assisted users out of it, both Bill Starr and Stuart MacRobert swear by the deadlift.

Bottom line: The deadlift is a proven exercise. There are no single Must Do exercises of course, but if there were the deadlift would be number 1 simply due to the fact that it is a whole body workout.

[Keith]

1. Assuming all other things to be in place, which do you think stimulates more muscle, a 200 lbs row or a 400 lb deadlift? You can lift more weight with deadlifts than you can with other exercises (excepting maybe the squat). Generally speaking more weight=greater strength & size.


2. Well if we are talking greater back, Ronnie Coleman swears by them. But leaving genetically elite, drug assisted users out of it, both Bill Starr and Stuart MacRobert swear by the deadlift.

Bottom line: The deadlift is a proven exercise. There are no single Must Do exercises of course, but if there were the deadlift would be number 1 simply due to the fact that it is a whole body workout.

1. I realize that a deadlift will stimulate more muscle. I dont think you understand what I was immplying. Im stating that you can hit the muscle groups that a deadlift can more direct and concentrated by training them with individual exercises. IMO, that will be more beneficial in terms of size, not necessarily strength. I think deads are great for building strength, all compound lifts are and that is proven. But ive read and seen so many beautifully built backs without the deadlift by focusing more on each individual muscle. And this is what I believe in. Not saying its 100% true, just my belief. Thats why I question if the deadlift really is all that imperative.

2. No im not talking about Ronnie Coleman like how many other people do. Along with many other bodybuilders do that also swear by this exercise. Ill get back to you in a bit with this man and hopefully along with pictures.

[Keith]

DLs are a back dominant exercise. SLDLs are a leg dominant exercise. I have no problem doing them both in the same week, and I know many others do the same. IMO, DLs are more similar to squats than SLDLs.

As for the dips vs. pec deck debate, I based this routine around Powerman's "Hypertrophy Primer" thread. He suggests that you should use heavy compounds to hit a muscle followed by a higher rep isolation "pump" exercise. That's why I chose the pec deck. Although I do like dips, so I think I will give them a shot.

True, many others can do SLDL's and deads in the same week. Just not something I suggest doing because im not a fan of it, along with many others.

[UrbanSmooth]

Load a up two barbells with as much weight as you can and walk down the block and back. Your neighbors will be amazed at you. The sun shines down on your icey white wife beater. You grin, knowing that you're building solid forearms and a death grip that would save Indiana Jones. Ahh, the farmer's walk. Named after farmers that just like to carry heavy stuff. Why? Man, don't ask me!

[Keith]

Load a up two barbells with as much weight as you can and walk down the block and back. Your neighbors will be amazed at you. The sun shines down on your icey white wife beater. You grin, knowing that you're building solid forearms and a death grip that would save Indiana Jones. Ahh, the farmer's walk. Named after farmers that just like to carry heavy stuff. Why? Man, don't ask me!

Im not understanding your point.

[UrbanSmooth]

Cool.

[Keith]

Cool.

Cool? How about you elaborate on your point smartass :evillaugh

[UrbanSmooth]

I can't, I'm a smart---. We don't do that.

[Keith]

I can't, I'm a smart---. We don't do that.

Thats cool man. Your cool.

[UrbanSmooth]

Of course. But, serously, I was just describe the luxury of a neighborhood farmer's walk. That's all, really. No point to be made, just backing up the suggestions of farmers walks.

Too lazy to fix the bad grammer, it's late.