I found this over on animalpak.com and it looks pretty intense. I haven't ever really been on a routine. I mostly just do what I feel like that day but make sure to hit every bodypart at least once a week. Twice for legs most weeks.
Cycle: 6-Day Split Routine, Two Days On,
Cycle: One Day Off, One Day On, Two Days Off, Repeat.
Level: Intermediate To Advanced
Goal: Muscle Strength And Size
Incline Bench Presses: 2 Sets X 8 Reps
Dumbbell Presses: 2 Sets X 8 Reps
Incline Flyes: 2 Sets X 8 Reps
Flat Bench Presses: 2 Sets X 8 Reps
Cable Crossovers: 2 Sets X 15 Reps
Machine Rear Laterals: 3 Sets X 10 Reps
Side Laterals: 3 Sets X 10 Reps
Machine Laterals: 3 Sets X 10 Reps
Seated Presses: 2 Sets X 6 Reps
Overhead Tricep Extensions: 3 Sets X 12 Reps
Lying Tricep Extensions: 3 Sets X 12 Reps
Ab Crunches: 3 Sets X 15 Reps
Squats: 4 Sets X 6-15 Reps
Lying Leg Curls: 4 Sets X 15 Reps
Sissy Squats: 4 Sets X 15 Reps
Stiff Leg Deadlifts: 4 Sets X 15 Reps
Standing Calf Machine: 4 Sets X 15 Reps
Seated Calf Raises: 4 Sets X 15 Reps
Reverse Ab Crunches: 3 Sets X 15 Reps
Barbell Rows: 3 Sets X 6-8 Reps
Dumbbell Rows: 3 Sets X 8 Reps
Seated Cable Rows: 3 Sets X 10 Reps
Chins: 3 Sets To Failure
Deadlifts: 2 Sets X 6-8 Reps
Shrugs: 4 Sets X 15 Reps
Preacher Curls: 3 Sets X 8 Reps
Seated Dumbbell Curls: 3 Sets X 8 Reps
Ab Rope Crunches: 3 Sets X 15 Reps
Jay and Ronnie would probably think its pretty good....
I think it would depend heavily on the type of the trainee:
-current stats and goals and how long they have been training
-how responsive they are to high volume training
-ability to recover
Most of us would struggle to really make decent gains from this type of set up. A good way to build 'muscle strength and size' is to use a routine that focuses on big compound movements.
If you have never really used a routine before but have been lifting for a while then why not give Madcow 5x5 a try or something like that or if you want to do 4 days something like this
^4th post down
Ultimately it is up to you but there are IMHO much better routines out there than what you posted. Most of these muscle mag type routines are best left to the pros.
Last edited by -JM-; 10-22-2008 at 06:52 AM.
I think the volume is a little much,
Agree with Flynn. This is a routine for olympians on roids. Look into 5x5. Lift heavy, eat and sleep. Repeat for years. You will be amazed. No need for gimmicks, crazy new routines or supps.
basically all your answers you will recieve will tell you to squat, deadlift, bench etc, use all the compound movements to build up a solid base. try starting strength!!
I think I should clear things up here... I am not a 'novice'. I've been lifting for about 8 years.
Are you juicing?
Cut the volume in half if you aren't. Even if you are... I don't know that still seems like a lot. Hope you can pack on the calories and get tons of sleep....
If those are your numbers, I doubt you will need much routine advice
Also, what are your goals?
I've been lifting for years, but I don't think I'd do that routine. For one thing, with me, it's time. There's so much, I wouldn't have enough time to get it all done in the time that I have. I tried a 'pro' routine like that several years ago - drug free. I was so tired and over-trained that I lost strength and many of the other over-training symptoms. I had to take a week off and then start a 'normal' routine.
Give chalk a chance.
49 years old
You must have a good idea of what works for you after 8 years.
I stand by everything I said in the first part of my post though otherwise I dont think I am the one to be offering you alternative routines. You should have revealed a little more about yourself even just that you had over a 1400lb total.
What are you views on the routine?
Last edited by -JM-; 10-22-2008 at 02:26 PM.
I have a hard time believing you have those numbers yet never stuck to a routine. Im sure its possible, just unlikely. Post some videos.
As far as routine goes, something as simple as this will work for you since you have never stuck to a routine
Last edited by ZenMonkey; 10-22-2008 at 02:57 PM.
Eh, I squatted 435 and pulled 445 within a year without sticking to much of a routine. I pretty much knew what I was doing the whole time, though. But given eight years...
What is your current weight and body fat at? After that many years training, you may be nearing a limit for additional size without other considerations. I doubt a simple routine would do much for you at this stage. Lyle McDonald's generic bodybuilding routine might be good. Layne Norton's stuff might be worth looking at.
lol at the stupid comment about zenmonkey getting jiggy with it. This is clearly one of time wasters that wants to argue with advice.
The issue is if you are really going all out as opposed to just getting work in, you won't need that many sets/exercises. And if you aren't going to failure or at least close to it, you are cutting yourself short with the exercise, and therefore need additional ones, when the first one or two would have been sufficient.
Thats my view on it. Just seems like a lot of overkill and time spent in the gym when it doesn't need to be.
Really, the only way to find out is to try it and see if it works. If it does, great, it not, well you know what to do.
My money is it being too much to be effective for a long period of time. I'm happy runnign a west side routine, it works for me so I'll keep on that train 'till the wheels fall off.
I think this is a corny routine designed to look "cool", not be effective. The reason is that it does not follow the fundamentals of successful weight training - Train the big 4 (squat, bench, dead, row/chin) and do supplementary exercises that aid in those lifts. If you like it, do it and see what happens...your enjoyment of the routine is important too.
I don't mind the time in the gym, I really enjoy lifting. So time isn't really an issue.
Can you point me to a routine like you're talking about where I'd do less but just closer to my maxes...