So, I've finished SS and have been doing BGB for the past four months, and now I want a specifically BB-oriented routine. I know that everyone's different, and what works for some people won't work for me, but I just want to know what the best BB routine has been for some of you guys. Thanks in advance!
This tends to be more of a powerlifting forum than a bodybuilding one. Most people here probably follow some type of program geared towards strenght. At one point there were a few bodybuilders on this site but they vanished. One guy named Daone was a bodybuilder and he posted his routine as:
H: 5'7" W:185
Goals: 495 -315 -585
“Persistence Persistence.” - Calvin Coolidge.
"I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
"I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
Thanks, man! I appreciate it. And I've noted the prevalence of PLer's over BBer's, haha.
Doggcrapp hands down. Nothing else even comes close in my experience.
Dante was 137 pound weakling when he started.
If my son wanted to be a bodybuilder, or "power builder" as Dante calls it - I would have no qualms putting him on DC.
OP, what do you mean you "finished" SS? It's not designed to run for X number of weeks. If you treated it as such, you obviously didn't follow the program correctly or you missed the big picture.
The reason Dante won't train kids - or new trainees - is because they always want to tweak the program, or try to out think it. It has nothing to do with the training style. it has everything to do with the attitude of the trainee.
And I stand by my statement. If my 17 year-old son wanted to get into BBing - I would start him off on the m-w-f split of DC.
Brad 08 made excellent points to the OP which should be addressed.
You really want to stand by that statement? Really? Do you want me to find the three way split that Dante himself laid out? The one for weak body parts? The one I use, and respond very well to?
I suppose you think everything should be done in the 15RP range as well. Never mind Dante telling older lifters to up the range.
Dude - I don't know who you think I am, but you need to check the attitude. If you have a problem with me, or my advice (if I was to give any) - take it to PM.
I suggest you actually learn what is going on and read more of what Dante says before wagging your finger at me.
How long were you on SS? How much results did you get? A friend of mine just started, and I'm wondering how much results he should expect to get.
You did read the part in bold too, right?I would have to disagree. If you go with the M-W-F split, training each body part once a week, there is nothing too advanced for a younger guy - IF he follows the guidelines to a T, and eats the proper volumes of food.
what is the different in Bodybuilding and strength training? I've been wondering for a while. It seems a workout like BGB hits each muscle twice a week but not as forcefully, whereas the bodybuilding routine specializes more? what is the difference? how will your body change?
The goal in Bodybuilding is to get ripped and bigger. Basically it is all about looking good.
The goal in Strength Training is to become a beast. Of course looking good is still a goal, but thes guys aren't too worried about body fat %. Their main goal is to become stronger.
Either route you take, it is still much better than doing nothing like most guys.
It's funny that, as a man with 44 years of experience under his belt, you still think you know more about how to use DC's system than he does, when he literally invented it and has coached, and observed, literally hundreds if not thousands of people using his system.
Go to his board. You'll see a large number of threads with DC himself telling tons of guys that 5x5 is calling their name. But you know better, I guess.
Knowing your body is absolutely crucial to DC training. Beginners don't. Most intermediates don't. YOu have to know when to blast and when to back off and cruise. You have to know how many reps you're capable of, and be able to generate intensity to make the system work. Beginners barely have muscular coordination, much less the NEURAL ability to put it all together and demonstrate their strength with maximum force and intensity on each exercise, several times a week.
But, whatever. You clearly don't understand DC training or you wouldn't say what you do.
But you knew that already, right?
I think you have a problem with me from other threads, and this is your chance to act like a tough guy. Next time bring more than you did - it just makes you look like a dumbass.
I designed my own strength/bodybuilding program, and it has been working very well for me. It is based on a 3-day per week schedule, one heavy squat, one heavy bench, and one heavy deadlift day. It is full-body as well. Here it is:
Monday: Heavy Bench day
Power Cleans - 5 ramping sets of 3
Flat Barbell bench - 5 ramping sets of 5
Squat - 4 ramping sets of 10
chin-ups/pull-ups - 2 x 10
Wednesday: Heavy Deadlift day
Deadlift - work up to one single heavy set of 5
Overhead press - 5 ramping sets of 5
Front squat - 5 ramping sets of 5
Friday - Heavy squat day
squat - 5 ramping sets of 5
DB bench - 5 ramping sets of 10
BB rows - 5 ramping sets of 5
weighted chin-ups/pull-ups - 3 x 5
For cardio, I have been taking MMA classes 2 - 3 days per week. Some days I have MMA right after I go to the gym, otherwise I run like 2 miles on the eliptical.
Basically just keep trying to increase the weight as often as possible. Pretty simple, full-body routine, and it has been working very well for me.
I like that, but how do you go heavy on both rows and weighted pullups back to back? You must be in very good condition, either one of those if I go heavy they wipe my back out.
I don't think that pull-ups are that hard. I basically do the exercises in order of what I think is hardest (first) to the easiest (last).
I guess by doing SS and following it with the texas method, I got used to doing lots of heavy compounds right in a row. I don't even really feel tired or worn out until after I'm done my workout.
Oh ya, plus I superset (with rest) the two sometimes.
Like I'll do
set 1 rows
set 2 rows
set 3 rows
set 1 pull-ups
set 4 rows
set 2 pull-ups
set 5 rows
set 5 pull-ups
Then I go home happy that I'm done with that
Last edited by brihead301; 04-29-2009 at 08:44 AM.
well nice bro, I like the look of that format
I've always been good at pullups cause of strength:weight ratio, but I still do find them extremely taxing if I push the weights.