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Thread: Best Bodybuilding Routine

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  1. #1
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    Best Bodybuilding Routine

    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!

  2. #2
    Squat Heavy, Squat Often Cards's Avatar
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    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:

    Quote Originally Posted by Daone View Post
    This is my split but I am alone in this LARGE crowd of powerlifters!!

    Mondays
    QUADS AND SHOULDERS

    Quads
    Squats
    Lunges
    Leg Press
    Hack Squats

    Shoulders
    Seated Mil press
    Side lateral raises
    Bent Over lateral raises

    Tuesdays
    BACK
    Weighted Pull-ups
    Rack Pulls
    Bent Over Rows
    Shrugs

    Wednesday
    OFF

    Thursday
    CHEST AND TRICEPS

    Chest
    Incline Bench
    Flat Bench
    Weighted dips

    Triceps
    Close grip bench
    Two arm DB overhead Ext.

    Friday
    HAMS BICEPS & CALVES

    Hams
    GHR
    SLDL
    Leg Curls

    Biceps
    Standing BB curls
    Incline DB curls
    Hammer curls

    Calves
    Standing calf raises
    Sitting calf raises
    Leg press calf raises
    hope this helps.
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  3. #3
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    Thanks, man! I appreciate it. And I've noted the prevalence of PLer's over BBer's, haha.

  4. #4
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    Doggcrapp hands down. Nothing else even comes close in my experience.

  5. #5
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    Quote Originally Posted by rainjack View Post
    Doggcrapp hands down. Nothing else even comes close in my experience.
    No way! Not for someone who just finished doing SS 4 months ago. OP check out the two articles on here by Ron Harris. DC is a routine for individuals who have been training seriously for many years before they embark on that type of training.

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    Quote Originally Posted by joey54 View Post
    No way! Not for someone who just finished doing SS 4 months ago. OP check out the two articles on here by Ron Harris. DC is a routine for individuals who have been training seriously for many years before they embark on that type of training.
    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.

    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.

  7. #7
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    Quote Originally Posted by rainjack View Post
    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.

    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.
    That's funny b/c DC himself (you know, the guy who invented the program and has coached numerous guys through his program) would vehemently disagree with you. But you young guys know it all. Screw the guy who invented the system.

    ...

    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.

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    Quote Originally Posted by Brad08 View Post
    That's funny b/c DC himself (you know, the guy who invented the program and has coached numerous guys through his program) would vehemently disagree with you. But you young guys know it all. Screw the guy who invented the system.

    ...

    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.
    You might want to check my age before calling me a "young guy". I m 44 and have been in this game long enough to have seen Arnold compete live.

    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.

  9. #9
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    Quote Originally Posted by rainjack View Post
    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.

    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.
    You have a poor concept of DC training. First with the 2 way DC split the entire body is trained twice about every 8 days. You never train a bodypart once per week on DC unless one is doing Dante's pre-contest or maintaining program. Few get to that program, and no one here would be doing that. Second, Dante was 137 lbs when he started lifting. He did not start DC training at 137 lbs. Finally, DC training would be a terrible way to start a young bodybuilder off, Dante says so himself in numerous writings. I must suggest you do more research about DC training before giving any sort of advice about it. I hesitate to give advice about it and I follow the training protocols.

    Brad 08 made excellent points to the OP which should be addressed.

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    Quote Originally Posted by joey54 View Post
    You have a poor concept of DC training. First with the 2 way DC split the entire body is trained twice about every 8 days. You never train a bodypart once per week on DC unless one is doing Dante's pre-contest or maintaining program. Few get to that program, and no one here would be doing that. Second, Dante was 137 lbs when he started lifting. He did not start DC training at 137 lbs. Finally, DC training would be a terrible way to start a young bodybuilder off, Dante says so himself in numerous writings. I must suggest you do more research about DC training before giving any sort of advice about it. I hesitate to give advice about it and I follow the training protocols.

    Brad 08 made excellent points to the OP which should be addressed.
    First off - I gave no advice. I answered a question, then I replied to your post addressed at me.

    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.

  11. #11
    Moderator joey54's Avatar
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    Quote Originally Posted by rainjack View Post
    Doggcrapp hands down. Nothing else even comes close in my experience.
    But, I do agree with you it is a great routine and purely for the answer of which routine is the best, it is right up there. I just hope the OP does not want to know this simply to try what the board feels is the best routine, hence my first reply.

  12. #12
    Matt Wright
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    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.
    Injured.

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    Quote Originally Posted by joey54 View Post
    But, I do agree with you it is a great routine and purely for the answer of which routine is the best, it is right up there. I just hope the OP does not want to know this simply to try what the board feels is the best routine, hence my first reply.
    And Rainjack, you did see this post too right?

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    Quote Originally Posted by joey54 View Post
    And Rainjack, you did see this post too right?
    Yes - I did. That is why I am bit confused at the hostility.

    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.
    You did read the part in bold too, right?

  15. #15
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    I Like BGB for bodybuilding :shrug:
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    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
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    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?

  17. #17
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    Quote Originally Posted by PFM8241988 View Post
    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?
    I am sure you will end up getting a better reponse but here is how I understand it:

    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.

  18. #18
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    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.

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    Quote Originally Posted by Brad08 View Post
    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.
    It's funny that you can't read my posts beyond a single minor point of disagreement I have with what Dante says which has zero to do with the training method itself. But hey - if it makes you feel important to spout off about crap of which you you evidently have no clue - then knock yourself out.

    Quote Originally Posted by Brad08 View Post
    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.
    And that has what to do with a damn thing we are talking about? SHow me where I said anything about 5X5 - either for or against. But I do go to his board - well not his board because he doesn't OWN a board. I go to Skips board, where Dante holds court.

    But you knew that already, right?

    Quote Originally Posted by Brad08 View Post
    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.
    I agree with this. I just have a problem assigning an arbitrary training age to those requirements.


    Quote Originally Posted by Brad08 View Post
    But, whatever. You clearly don't understand DC training or you wouldn't say what you do.
    Please tell me what I said that makes you think I don't understand DC.

    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.

  20. #20
    Senior Member brihead301's Avatar
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    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.
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    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.

  22. #22
    Senior Member brihead301's Avatar
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    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.
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    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.

  24. #24
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    That looks pretty good.

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