I am two days into a new routine that I kind of drew up myself.
Basically, I'm hitting all major muscle groups every day that I'm in the gym (upper-body only; I had knee surgery 3 months ago so I still can't do strenuous leg workouts).
Shoulders, Bi's, Tri's, Back, Chest all in the same day. Two different workouts for each muscle group, and 3 sets per workout. And I have decreased weight about 10-20 percent for each workout so that I can increase my reps.
So, by the end of the week I will end up getting in all the same workouts, but will be working each muscle every day, just not to the excessive nature that I was before.
Any input? So far it seems great. Two days in a row I've done 10-15 reps on every workout without a problem.
Also, I'm cutting out the Creatine for an indefinite period of time, because I've been on it for almost 2 years straight.
Also note that I am switching the workouts from day to day.
For instance, yesterday on chest I did flat dumbells and incline fly's. And today I did decline barbell and flat fly's.
so, whats the actual workout like?
Here's a quote from Charles Poliquin...
"I do not know anyone successful in the strength coaching business who uses full body routines exclusively. In bodybuilding, I don't think Ronnie Coleman trains whole body three days a week. I've never known a successful bodybuilder, even the low set guys like Dorian Yates, to do whole body training. Every single Olympian I've trained used split routines."
Olympian bodybuilders tend to be genetically superior to the average person. They also tend to use large quantities of steroids and other drugs.
How they train is not really applicable to the average person. Principles used by the elite (in general) are not necessarily what got them to the elite level.
Last edited by Songsangnim; 03-25-2008 at 11:05 PM.
23 y/o, 170 lbs
Do you understand that the second you
look in the mirror and you're happy with
what you see, baby, you just
lost the battle!
You're routine sounds less than optimal. Why don't you post exactly what you do?
Using the others is a bad example, because those are/were two guys at the top of their games.
I've said this a few times before, and I think it warrants repeating in the face of the quoted piece. The vast majority of the users of this board are not professional bodybuilders. So why look to the professional bodybuilders' routines for guidance? They are doing what is best for them at their current physical state. What is good for the goose is not necessarily good for the gander.
If I wanted to ride in the Tour de France, I wouldn't all of a sudden adopt the training regimen of Jan Ullrich or Lance Armstrong. If I wanted to be an architect, I would not start off trying to design a 23-story high-rise multiple use complex.
The question shouldn't be "what do these world-class athletes do to train every day/week/month?" It should be "what did these guys do when they were at my stage to eventually get to the next level with an eye to becoming that world-class athlete?"
That said, to the OP:
How many days are you working out. It may be trite, but it's true. You grow OUTSIDE the gym, not inside. Why sacrifice weight in order to achieve reps? You could adopt a push/pull "split" that you do 4 days a week: 1) push, 2) pull, 3) off, 4) push, 5) pull, 6,7) off. This gives you at least three days off between hitting a group again, and everything gets hit twice and you get plenty of rest.
Last edited by BG5150; 03-26-2008 at 09:31 AM.
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Hey fellas I really appreciate all the advice.
My goal in this is to drop some body weight, and maybe end up sacrificing some strength if that is necessary. I'm currently just under 6'4'' and about 202. I want to get really lean, down to about 190. And when I get to 190 I'd like to begin building some mass again, but with a leaner platform, if that makes any sense. My strength has been simply holding steady for about 4 months now, despite a good diet and dedication.
Old routine was to divide CHEST, BACK, BI'S TRI'S, and SHOULDERS into their own days. And about 4-7 workouts per muscle group with higher weight and lower reps.
And yes, my approach could be all wrong, but here's the new plan
In parentheses is the weight I was using when I was acheiving 8 reps MAX on each set.
Dumbell shoulder press 3x12-14 with 60 (75)
Arnold press 3x12-14 with 45 (55)
Flat dumbell chest press 3x12-14 with 75 (90 or 95)
Flat fly 3x12-14 with 40 (45)
Wide grip seated row 3x10-12 with 140 (165)
Seated barbell preacher curl 3x10 with 75 (85)
Standing dumbell hammer curl 3x10 with 40 (this is new)
Skull Crushers 3x14-16 with 70 (90)
Dips 3x14-16 (weighted with 25 or 30 pounds extra)
Then some abs, then jogging as much as my knee will allow.
Again my goal is to lose some body fat and get really freakin' lean. Then I want to build back up and hopefully keep most of the body fat off.
What do you guys think? It's ok to be honest!
Last edited by bradatlsu; 03-26-2008 at 05:55 PM.
Oh, I am also cutting out the creatine during all this. Was using mono or cell mass for almost a year straight, so hopefully that will help me drop some body weight too.
K guys I typed up the routine in a little more detail. Still looking for some feedback...
If you want to get lean, then that is all about diet. No matter what your workout routine is like, you will have to reduce calories to see a reduction in body fat.
And your routine could use some changes:
Don't do shoulders before chest.
Don't do flyes.
Don't do wide-grip.
Last edited by Songsangnim; 03-27-2008 at 08:43 PM.
Generally speaking flyes are neither a good strength builder nor a mass builder. If you are trying to develop your chest, there are significantly better alternatives. Your balance will improve over time. Just don't go too heavy at first and things should work out fine.
Last edited by Songsangnim; 03-27-2008 at 10:48 PM.