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  1. #1
    HMFIC ABN_Ranger's Avatar
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    Right track, or not?!?!?

    Aftet much reading I feel that I'm off track. Just wanted you guys to take a look at this and give your thoughts.

    I am seeing results on this program. (self made)

    Day1
    Chest
    DB Incline bench
    Flat BB bench
    BB Incline bench
    DB flat bench
    Flys (machine)
    Dips
    DB pullovers

    Day2
    Back
    Wide grip pull ups
    Wide pull downs
    Close grip pull downs
    BB rows
    T-Bar rows
    One arm DB rows
    Seated close grip rows

    Day3
    Legs
    Squats
    Leg press
    calf rasies
    Leg Ext
    Leg curl
    Standing calf press

    Day4
    Shoulders/traps
    DB press
    BB military press
    DB side rasies
    DB front rasies
    Upright rows
    Rear delt-reverse flys (machine)
    BB shrugs
    DB shrugs

    Day5
    Arms
    EZ bar curls 3 inside grip/3 outer grip
    Cable curls Str bar
    Cable Hammer rope curls
    One arm concentration curls
    One arm Cable concentration curls
    Rope tri push downs
    Over head DB tri ext
    Cable str bar push downs
    Dips
    One arm tri ext
    *dont do skull crushers due to extreme elbow pain???

    This is what I have been doing for 3 months. I notice some size gains, and just recently some strength gains. All work outs are 3x10-12 Rest between sets are no more than 2 mins.
    Yesterday weighed in at 183lbs, im 5'7'' 20-22%BF (wasit minus neck size?)

    Thoughs are to change my routine the first of June.

    What are your guys thoughts??????

  2. #2
    Wannabebig Member
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    For one, most people recommend only 4 days a week on their workout schedule.

  3. #3
    Senior Member cphafner's Avatar
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    Way too much volume. You have tons of redundant motions in each session. Chest for example, there is no need to do 5 different pressing motions during a session.
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  4. #4
    HMFIC ABN_Ranger's Avatar
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    Quote Originally Posted by cphafner View Post
    Way too much volume. You have tons of redundant motions in each session. Chest for example, there is no need to do 5 different pressing motions during a session.
    Guess I just feel like I'm not doing enough when i do less.

  5. #5
    Hungry like the wolf. Dgro's Avatar
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    A lot of people get that feeling (they're wrong). If you were doing less volume, I guarantee you'd be getting your 1rm, 5rm, 8rm (whatever you're doing) maxes up, which is what you should be focusing on instead of burning off calories on 8 different kinds of bicep curls...

    I took your routine and made a full-body split out of it, while scrapping all redundant/stupid exercises, added in some stuff... Here's what I got, in no particular order:

    1
    Squat
    Incline BB or DB Bench (opposite of flat)
    BB or Tbar Rows
    DB Side or Front Raises
    Weighted Incline Abdominal Curls

    2
    Flat BB or DB Bench (opposite of incline)
    Weighted Pullups
    Lunges
    ONE type if bicep curl
    Glute-Ham Raises

    3
    Deadlift
    Weighted Dips
    DB or BB OH Press
    Calf Raises
    DB or BB Shrugs
    ::::::::::::::::::::Updated 9-16-11::::::::::::::::::::
    Deadlift 1x5 @ 408 Squat Max @ 370
    CG Bench 1x7 @ 225 Power Clean Max @ 235
    W Chinups 3x10 @ +50 Dips 1x5 @ +115

    Height - 6'3 Weight - 194lbs Age - 21

    "I've got a theory that if you give 100% all of the time, somehow things will work out in the end." - Larry Bird

  6. #6
    HMFIC ABN_Ranger's Avatar
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    Quote Originally Posted by Dgro View Post
    A lot of people get that feeling (they're wrong). If you were doing less volume, I guarantee you'd be getting your 1rm, 5rm, 8rm (whatever you're doing) maxes up, which is what you should be focusing on instead of burning off calories on 8 different kinds of bicep curls...

    I took your routine and made a full-body split out of it, while scrapping all redundant/stupid exercises, added in some stuff... Here's what I got, in no particular order:

    1
    Squat
    Incline BB or DB Bench (opposite of flat)
    BB or Tbar Rows
    DB Side or Front Raises
    Weighted Incline Abdominal Curls

    2
    Flat BB or DB Bench (opposite of incline)
    Weighted Pullups
    Lunges
    ONE type if bicep curl
    Glute-Ham Raises

    3
    Deadlift
    Weighted Dips
    DB or BB OH Press
    Calf Raises
    DB or BB Shrugs
    Thanks for your help. Is this day1,2,3, rest and repeat? Not sure what Glute-Ham Raises are? What about some tricep movements?
    Thanks again!

  7. #7
    Wannabebig Member T-Duff's Avatar
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    bodybuilding.com/fun/exercises.htm

    add the www stuff to the front, i still cant post links

    Lots of exercises shown here with videos and descriptions organized by body part worked. Also shows secondary muscles worked.

  8. #8
    Wannabebig Member Elbutcho's Avatar
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    Quote Originally Posted by Dgro View Post
    A lot of people get that feeling (they're wrong). If you were doing less volume, I guarantee you'd be getting your 1rm, 5rm, 8rm (whatever you're doing) maxes up, which is what you should be focusing on instead of burning off calories on 8 different kinds of bicep curls...

    I took your routine and made a full-body split out of it, while scrapping all redundant/stupid exercises, added in some stuff... Here's what I got, in no particular order:

    1
    Squat
    Incline BB or DB Bench (opposite of flat)
    BB or Tbar Rows
    DB Side or Front Raises
    Weighted Incline Abdominal Curls

    2
    Flat BB or DB Bench (opposite of incline)
    Weighted Pullups
    Lunges
    ONE type if bicep curl
    Glute-Ham Raises

    3
    Deadlift
    Weighted Dips
    DB or BB OH Press
    Calf Raises
    DB or BB Shrugs
    Not to steal the thread but I like this routine.........one question.........what would the number of sets and reps look like???

  9. #9
    Senior Member
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    Damn, how long are you in the gym for?
    Everything is for me.

  10. #10
    HMFIC ABN_Ranger's Avatar
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    Quote Originally Posted by gravej View Post
    Damn, how long are you in the gym for?
    About an hour, 1 1/2 with a partner.

  11. #11
    Ich bin Legende. Torrok's Avatar
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    push/pull/leg split, im currently doing

    push- delts, chest, tri's
    pull- back, biceps, abs
    legs..kinda self explanatory.. but- quads, hams, calves

    SLDL instead of leg curls? eh?
    Green Tea
    17ys -175lbs
    Squat: 300
    Bench: 200
    Deadlift: 360
    Clean: 235

  12. #12
    Banned MPB's Avatar
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    You're not ready to create your own split yet... until then, stick with pre-made programs.

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  14. #14
    shot a man in reno Mik's Avatar
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    An extreme pump is not indicative of hard work being performed. Get over that notion and focus on intensity and progress.

  15. #15
    Overcome mistergalarza's Avatar
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    Why is the routine given by D full body? Only one method of bicep curl, is this intended to be changed weekly or what?

    What exactly is WRONG with 5 day workouts?

    Can anyone link to articles on full body training that I see a lot of routines pushing?
    Last edited by mistergalarza; 04-15-2008 at 12:06 PM.
    Overcome.

  16. #16
    Hungry like the wolf. Dgro's Avatar
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    Quote Originally Posted by mistergalarza View Post
    Why is the routine given by D full body? Only one method of bicep curl, is this intended to be changed weekly or what?

    What exactly is WRONG with 5 day workouts?

    Can anyone link to articles on full body training that I see a lot of routines pushing?
    Full body because if you do DB Incline bench, DB flat bench, Flys, Pullovers, Dips in succession you're not gonna get the most out of each exercise, because your chest is gonna be too damn tired.

    As opposed to, say, Squats, DB flat bench, Chinups, and Incline Abdominal Curls in succession, you're only using each major muscle group once so you should be able to give each lift 100%.

    Only one method of bicep curl because it's not an important exercise. Believe it or not, your biceps will grow just fine from BO Rows, Chinups, ~3500 calories a day, and no bicep curls at all.

    Nothing is wrong with a 5 day routine if you can handle it. Some people can't. And then there's the people that think they can, but would be getting better results from a 3 or 4 day split (this is about 90% of your high school / college jocks who think you have to be in constant DOMS-pain or you're doing it wrong). Sometimes, less is more.

    Don't have any articles, sorry.
    ::::::::::::::::::::Updated 9-16-11::::::::::::::::::::
    Deadlift 1x5 @ 408 Squat Max @ 370
    CG Bench 1x7 @ 225 Power Clean Max @ 235
    W Chinups 3x10 @ +50 Dips 1x5 @ +115

    Height - 6'3 Weight - 194lbs Age - 21

    "I've got a theory that if you give 100% all of the time, somehow things will work out in the end." - Larry Bird

  17. #17
    Overcome mistergalarza's Avatar
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    Quote Originally Posted by Dgro View Post
    Full body because if you do DB Incline bench, DB flat bench, Flys, Pullovers, Dips in succession you're not gonna get the most out of each exercise, because your chest is gonna be too damn tired.

    As opposed to, say, Squats, DB flat bench, Chinups, and Incline Abdominal Curls in succession, you're only using each major muscle group once so you should be able to give each lift 100%.

    Only one method of bicep curl because it's not an important exercise. Believe it or not, your biceps will grow just fine from BO Rows, Chinups, ~3500 calories a day, and no bicep curls at all.

    Nothing is wrong with a 5 day routine if you can handle it. Some people can't. And then there's the people that think they can, but would be getting better results from a 3 or 4 day split (this is about 90% of your high school / college jocks who think you have to be in constant DOMS-pain or you're doing it wrong). Sometimes, less is more.

    Don't have any articles, sorry.
    Well what if a 5 day routine that consists of one muscle a day for 45 minutes? Thanks for answering by the way I'm trying to understand these new techniques. Not that they're that new but 3 day splits and 5 day routines are the norm for me, mixing full body workouts over focusing on individual muscle groups is relatively new to me.
    Last edited by mistergalarza; 04-15-2008 at 05:35 PM.
    Overcome.

  18. #18
    Bodybuilding Mythbuster
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    Quote Originally Posted by mistergalarza View Post
    Well what if a 5 day routine that consists of one muscle a day for 45 minutes?
    Pretty much a waste of time. Generally speaking muscles do not need a full week to recover. For the genetically gifted and chemically assisted they may be able to make gains this way...but for average non-assisted lifters a radicially different routine is better. You can not expect to train like an IBBF pro and make good gains...unless you are a IBBF pro. Period.

    That said you may be able to make gains on a 5 day routine...but I wouldn't recommend it.
    Last edited by Songsangnim; 04-15-2008 at 10:30 PM.

  19. #19
    2008 World Champs! SMK41's Avatar
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    Quote Originally Posted by ABN_Ranger View Post
    WOW. I guess so...?

    Anyway, when I only train using 2-3 exercises per muscle group I feel like I half a$$'d it. I dont get that extreme pump.

    Quote Originally Posted by ABN_Ranger View Post
    All work outs are 3x10-12 Rest between sets are no more than 2 mins.
    What you need to do at the very least is cut out some of the redundant exercises and start lifting heavier. Instead of doing 3x10-12, do 3x4-6 or maybe 4x4-6 but up the weight. So for instance if you are benching 165 for 3x10 try doing 195 for 3x5. Lifting heavier weights even if you do less reps per set will force your body to recruit more muscle fibers to perform the movement. That plus eating a lot is going to help you gain size.

    You also should realize how redundant some of your workouts are. Why do things like BB shrugs AND DB shrugs or BB military press AND DB military press. Wouldn't it be smarter to just pick one or the other and do it with heavier weight?

    Lets look at your Day 2 (back day) for a minute.

    BB rows AND T-Bar rows?
    Pull ups AND One arm pulls AND Close grip pull downs?
    EZ bar curl AND DB hammers AND one arm DB curl AND Cable curl Str bar?

    Why not do a back/bi day that is more like

    Day2
    Back/Bi
    Deadlifts (upper/mid/lower back + traps ... best back exercise u can do)
    Weighted Pull ups (upper back + biceps)
    BB rows (mid back + biceps)
    EZ bar curl OR DB hammers (biceps)

    That completely covers all parts of your back and biceps. If you do a weight heavy enough that you are exhausted after doing sets of 3x5 you will get a much better workout than doing twice as many redundant exercises for 3x10.

    That's just correcting one of your days. There are lots of premade workouts you can find on this site that will put you in the gym anywhere from 3-5 days a week. Find one of those that you like and lift heavy.
    Stefan
    Height: 6'4 - Weight: 235 lbs - Age: 31
    DL: 530 x 1
    Squat: 355 x 1
    Bench: 350 x 1

  20. #20
    SchModerator ZenMonkey's Avatar
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    if you were to do Day 2 in the above post with the right amount of intensity then you will find that it may be difficult to find the energy to add in the curls at the end. intensity is the key here... heavy weights, limited rest time.

    "everybody wanna be a bodybuilder, but don't nobody wanna lift no heavy ass weight"- RC
    Last edited by ZenMonkey; 04-15-2008 at 01:16 PM.
    Sarvamangalam!

  21. #21
    Wannabebig Member
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    Tell us what your "track" is then tell us where you think you are. You have the answers, but that's only half the problem.

  22. #22
    HMFIC ABN_Ranger's Avatar
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    Quote Originally Posted by tricep View Post
    Tell us what your "track" is then tell us where you think you are. You have the answers, but that's only half the problem.
    Not sure what you mean by track?

    I understand what you guys are saying by too much volume. Yesterday on my Back/bi day I tried a few new things. 1. less redundant movements, 2. more weight. Aslo changed my routine alittle. Since I was only doing 3 bicep exercises I just went heavier. Finished with a good pump and a felt like I went 110%

    New hottness
    Day1
    Legs
    Squats
    Leg press
    Calf rasies
    Leg ext
    Leg curl Standing calf rasies

    Day2
    Back/Bi
    Pull ups
    BB rows
    T-Bar rows
    Close grip pull downs (drop-set)
    EZ bar curl
    DB hammers seated incline
    Cable one arm curl

    Day3
    Shoulders/Traps
    BB military press
    Front rasies
    Side rasies
    BB shrugs
    DB shrugs

    Day4
    Chest/Tris
    DB Incline bench
    DB flat bench
    Flys
    Pullovers
    Dips
    Cable push downs
    DB tri ext

    Trimmed it up a bit. What do you think of this???

    *I can forsee a few comments
    1. Why DB AND BB Shrugs - Wish I could do more! Really want to get traps bigger
    2. Why BB rows AND T-Bar rows - I just love doing them!! Makes my back feel HUGE! Thought about mixing in deads but have never done them.

    ...ok, have at it!

  23. #23
    2008 World Champs! SMK41's Avatar
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    Quote Originally Posted by ABN_Ranger View Post
    1. Why DB AND BB Shrugs - Wish I could do more! Really want to get traps bigger
    2. Why BB rows AND T-Bar rows - I just love doing them!! Makes my back feel HUGE! Thought about mixing in deads but have never done them.

    ...ok, have at it!
    Heavy deadlifts will give you huge traps. Definitely add in DLs and drop one type of shrugs. Also DL's can probably take the place of either BB rows or T-Bar rows.

    Oh and on your leg day I'm not sure why you list calf raises twice. Are you doing standing and seated calf raises?

    Your new routine is a little better but I'd make a few changes:


    Day1 - Legs
    Squats
    Leg press (If you are doing HEAVY squats you don't really need this)
    Calf rasies (You only need to do one type of calf raises but you may want to alternate between seated and standing from week to week)
    Leg ext (You might want to try Front Squats or Lunges instead)
    Leg curl (you might want to try SLDL's or GM's instead)

    Day2 - Back/Bi
    DEADLIFTS

    Pull ups (buy a dip belt so you can add weight. you can get a good one for $25 or so)
    BB rows OR T-Bar rows (Alternate between them each week. Trust me you will be tired after DLs)
    EZ bar curl
    DB hammers seated incline
    (I know I cut some things but you are getting plenty of back and bi workout with what I have listed here. DL's will help you make huge gains in back and bi's. If you want a little more bi work switch the pull ups to chin ups. You don't need to do pull and chin though)

    Day3 - Chest/Tris
    BB flat bench
    (do BB instead of DB for flat bench and do flat bench before you do incline)
    DB Incline bench
    Flys
    Dips
    (add weight and you will be too tired to do DB extensions)
    Cable push downs

    Day4 - Shoulders/Traps
    BB military press
    Front rasies
    Side rasies
    BB shrugs OR DB shrugs
    (alternate from week to week if you want)
    Rotator cuff exercise (look one up. it'll help prevent benching injuries)
    (I switched day 3 and 4 b/c you don't want to do shrugs the day after you do DLs)

    This routine has you doing 5 exercises each day. You can do each for 3-4 sets of 4-6 reps with HEAVY weight. You should ALWAYS start each day with the main compound exercise for that day (Day1 Squat, Day2 DL, Day 3 Flat BB Bench, Day4 BB military press).

    I know you might think you need some of the things I cut but just think of it this way. If you still have energy to do those other things at the end of your workout then you didn't lift hard enough on your other lifts!
    Last edited by SMK41; 04-18-2008 at 05:59 AM.
    Stefan
    Height: 6'4 - Weight: 235 lbs - Age: 31
    DL: 530 x 1
    Squat: 355 x 1
    Bench: 350 x 1

  24. #24
    Westside Bencher Travis Bell's Avatar
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    quality vs. quantity man. Make what you do more quality instead of worrying about getting 20+ sets in


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  25. #25
    HMFIC ABN_Ranger's Avatar
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    And thanks for everyones input. I'm not one of those guys who thinks they know it all, thats why im here. I just dont want to waste any time. What i mean is... I'm trying to reach 205lbs. Would rather get there in 2 years vs 5 you know! Well anyway, Thanks for helping me out!

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