I do not have anything pre-made but I can put something together for you.
Wednesday: Cardio / Abs / Stretching
Friday: Arms / Shoulders
- Deadlift: (2) sets of 2-5 reps
- Chins / Assisted Chins: (3-5) sets / goal of 25 total chins, 50 for advanced.
- T-Bar Rows: (2) sets of 5-8 reps
- Close Grip V-Bar Pulldown / (Superset) / Seated V-Bar Row: (2) sets of 8-10 reps each.
- One Arm DB Rows /or/ Underhand Barbell Rows: (2) sets of 10-15
- Incline Bench Press: (3) sets, 3-8 reps
- Flat Dumbbell Bench Press: (2) sets of 10
- Decline Flyes: (1) sets of 12
- Hammer Strength Incline Press: (2) sets of 8
- Cable Crossover: (2) sets of 12
- Squats: (3) sets of 5-8 reps
- Standing Lunges: (3) sets of 8-10 reps
- Stiff Leg Deadlift: (3) sets of 8-10 reps
- Superset: Option 1: Leg Extension / Leg Curl: (2) sets of 10-15 reps each
Option 2: Hack Squat / Leg Press: (2) sets of 10-15 reps each
Arms & Shoulders:
- Seated DB Military Press: (3) sets of 5-10 reps
- Dips / Weighted Dips: (2) sets of 8-10 reps
- Barbell Curls: (2) sets of 8-10 reps
- Overhead DB or Barbell Extension: (2) sets of 8-10 reps
- Lateral Raise / Front Raise Superset: (2) sets
- Close Grip Bench / Pushdown Superset: (2) sets
- Preacher Curl / Hammer Curl Superset: (2) sets
**I typically perform deadlifts every other week.
Is this in line with what you are looking for? I do have some old journals from when I was bodybuilding that I can try to dig up, but my basic theme was to hit heavy compound movements with longer rest periods and then move on to isolation movements for higher volume and higher reps with shorter rest periods. This 'hybrid' training method worked well for me.
Hey Tom I'm trying step my cardio up but I'm sick of the boring treadmill, what are some good interval routine I could throw in my routine that wont hurt, my current routine looks like this,
Flat chest, 2 exercises
Perfect! Thanks for the insight Tom.
- Slave & Master At The Same Damn Time -Hoping To Compete Natty Early 2011
I would just make sure that you are performing proper warmups and maintaining your flexibility.
Thanks for helping me out, I really appreciate it btw.
Then: 134 lbs November 12, 2008
Now: 195 lbs
Flat barbell 5x5
Flat db 3x8
Then Chris's back program
Leg extension 2x12
Leg curl 2x12
db military press 5x5
Neutral grip machine press 3x8
Rope pulls 2x12
Incline bb press 5x5
Machine incline press 3x9
Then Chris back part 2
I get done in about 55 mins.
Any suggestions? Thanks
An individual could be on a low calorie diet and eat nothing but butter; now obviously that is not going to yield an impressive physique. Nutrient timing, glycemic index, types of fats, and quality of protein are all things that need to be considered when putting together an effective diet program.
If you are simply trying to gain/lose weight then calories would be the only consideration, but you may not be pleased with the results. This is why many people who "bulk" or "cut" end up dissatisfied with the outcome of their program. This is also why your numbers on the scale really don't matter much unless you are an athlete in a sport that has weight classes or perhaps involved in a sport where mass is a key factor (football lineman, sumo wrestler, etc.). Even those individuals need to be considerate of their body composition and athleticism.
Let me know if you would like to go over your specific program to see if there are any ways that we can tweak things.
My biceps seem to be stuck in an unending plateau..they seem to grow a bit in mass but strenghtwise it's been the same for months now..i've tried almost everything..5x5, 4x8, giant sets, super sets, .. you name it..you can easily notice my back, shoulder, triceps or leg gaines but my biceps..it's really weird
tom, i injured my biceps tendon, nothing major, just a bit of a strain i think, as a result iv stopped lifting for about a month now, but i wanna get back in the gym, how can i work around it?
In terms of conditioning I would say that any type of plyometric or GPP circuit could work well for you. Barbell complexes are good but with the amount of training in your current program there is a good chance that you could end up overtraining.
Do you have access to a sled? How are you with jumping rope or box jumps?
Thursday or Friday would be the days where I would add in the GPP work, most likely Friday since that is probably one of your lower intensity workouts and gives your legs three days to rest after squatting.
For instance someone putting 10% on their bench press 5RM could mean 20 lbs, but putting 10% on your curl 5RM might be 7-8 lbs for the same lifter. Unless you are using 2 1/2 lbs plates you would not even notice the strength increase other than perhaps being able to perform an additional rep with your 5RM (meaning that a 10% gain - which would be considered substantial may not ultimately be very noticable).
Because biceps are a smaller muscle group they are commonly overtrained. A lot of guys want big biceps and think that more is better, when some of the best gains come from 4-6 total sets per week for biceps. You can incorporate advanced principals such as drop sets or supersets, but when coupled with heavy back training it is easy to overtrain biceps.
Another thing to consider is that in many cases smaller muscle groups can respond better to higher volume and lower intensity. Things like GVT training sessions or giant sets (running the rack) have worked well for me in the past for my biceps and deltoids.
My advice would be to try some different workouts, moderate your overall volume, and seperate your biceps day from your back day by at least two days.
I have done the same thing (biceps strain), actually fairly recently. There are a few things that you can do to rehab the biceps, and then also plenty of exercises that you can still perform.
You should be able to resume most of your lower body training but may have to modify a couple of exercises (and obviously stay away from deadlifting for a bit). Pressing work also comes back pretty quickly as long as you make sure to warm up effectively.
In terms of protection / rehab I would do the following:
- Light curls with band tension (very high reps - pump)
- Stretching (wrists/forearms/biceps)
- Massage / ART
- Neoprene or Cloth sleeve
- Muscle Rub to warm up.
Depending on the severity of the strain it can heal in a anywhere from a couple of weeks to perhaps a month. The more active that you stay in the meantime and the better that you keep to your diet the better your gains will be maintained. During periods of injury I have always maintained a high protein diet and stayed active with cardio / light training which helps me to bounce back more quickly.
If the muscle was torn (disfigured / bruising) then you want to see a doctor immediately since there is a limited window of time when they can re-attach the tendon.
Hope this helps - feel free to PM me if you want to talk about your training or warmups/etc. in more detail.
and i'm not one of those bicep guys <3 back; but don't want my arms to fall behind tho and maybe i have to add that after my back training i don't have THAT much strenght left to perform my bicep exercises
Last edited by Shemz; 11-23-2009 at 10:02 AM.
Thanks a lot Tom!
-█--------█- Squat: 285 x 3
......\☻/...... Bench Press: 235 x 3 (stuck there)
........▌....... Skull Crusher: 110lbs ez bar
......./ \......Standing Shoulder Press: 115lbs (barbell)
"I am always doing things I can't do, that's how I get to do them." Pablo Picasso
Tom...you said seperate back and bi's by at least 2 days. I know many people that stick to the old "chest and tri, back and bi's, legs and shoulders" routine. Would you advise against that? Thanks
Typically I recommend training a bodypart twice per week for novice bodybuilders or strength athletes. For an intermediate bodybuilder I would typically go with a 4-Day split like the one listed above in this thread.
It sounds like you have a number of goals (cutting, bodybuilding, strength maintenance, conditioning).
Here is what I would do with your current program:
Al's Hybrid Training Split:
- Flat Barbell Bench Press, (3) Sets of 5
- Incline DB Press, (3) sets of 8
- Chris Mason's Back Training Program
- Barbell Squats, (5) sets of 5
- Standing Lunges, (2) sets of 8
- SLDL, (2) sets of 8
- Leg Training Complexes
Complex 1: Walking DB Lunges, Hack Squat, Leg Extension [2 sets / high reps]
Complex 2: High Foot Placement Leg Press, Laying Leg Curls, Seated Leg Curls [2 sets / high reps]
- Cardio Circuit (This can include interval training, plyometrics, etc.)
- Chris Mason Back Workout Part 2
- Face Pulls (Rope), 2-3 sets of 10+ reps
- DB Military Press, (3) sets of 5
- Incline Barbell Press / Machine Incline [Superset], (2) sets of 10
- Arm & Shoulder Complexes
Complex 1: Barbell Curl / Overhead DB Extension / Hammer Curl / Pushdown
Complex 2: Front / Side / Rear laterals [3 sets on each complex, 10-12 reps per exercise]
*Do not rest between movements in the complex. Use a relatively light weight but keep good form and challenge yourself. I would shoot for 10+ reps on each exercise and you can rest between complex one and complex two but you should try to limit your rest period to simply catching your breath and letting your heart rate normalize a bit. The complexes should be a brutal 10 minute 'finisher' for your leg training.
I tried to keep this program as close to your original template as I could in terms of exercises and training frequency for each bodypart. My additions include complexes on your leg training day and arm/shoulder day as well as a cardio/conditioning day in the middle of the week (plyometrics, etc.).
Hopefully this is along the lines of what you are looking for. Let me know what you think and we can tweak the program from there.
What I would do is warmup and then start off with either alternating DB curls or barbell curls (relatively heavy) for two sets. From there I would go to an isolation movement such as concetration curls, preacher curls, or machine curls for another 2 sets (supersets can be used here as well). To finish off you can 'run the rack' switching off between alternating DB curls and hammer curls and making 10 lbs jumps initially and then 5 lbs jumps as you tire.
Here is a basic template for the workout:
- Barbell Curls, (2) sets of 5-8 reps
- Machine Preacher Curls, (2) sets of 10 reps
- Biceps "Finisher" - (1) set, Giant Set
This is the 'Finisher':
Biceps "Finisher": (No rest between sets)
50's x 5 Each Arm - Alternating DB Curl
45's x 5 Each Arm - Alternating Hammer Curl
40's x 5 Each Arm - Alternating DB Curl
30's x 5-10 Each Arm - Alternating Hammer Curl
25's x 5-10 Each arm - Alternating DB Curl
15's x 10 Each Arm - Alternating Hammer Curl, rest a few seconds and try to hit 10 reps on Alternating DB curl.
A program like this will leave you with a good 'pump'. More importantly; the amount of volume, intensity, time under tension, and variation should lead to some great biceps development.
Here is a routine from earlier in this thread that I put together for a gentleman who was looking for a comprehensive three day split. It is similar to the split that you mentioned.
Monday: Pulling (Back/Biceps/Deadlift)
- Deadlifts (3 sets)
- Chins (3 sets)
- One-Arm Dumbbell Rows (2 sets)
- Close Grip Pulldowns (2 sets)
- Barbell Curls (2 sets)
- Hammer Curls (1 set)
Wednesday: Pushing (Chest/Shoulders/Triceps)
- Flat Dumbbell Bench Press (3 Sets)
- Incline Barbell Bench Press (2 sets)
- Dips (2 sets)
- Seated Dumbbell Military Press (3 sets)
- Overhead Dumbbell Extension (2 sets)
- Side Laterals (2 sets)
- Pushdowns (2 sets)
- Cable Crossover / Pec Deck (1 set)
Friday: Lower Body (Legs)
- Squats (4 sets)
- Strait Leg Deadlifts (2 sets)
- Walking Lunges (2 sets)
- Leg Curl / Feet High Leg Press Superset (2 sets)
- Calf Raises (3 sets)
Last edited by Al19067; 11-23-2009 at 08:49 PM.
For your chest training on Friday you do perform a superset. If you wanted to work in some heavier weights you could do so on the first movement of the superset and then use a light weight for the second movement; or moderate weights for both (personal preference).
Wednesday's Conditioning Circuit:
- Rower / Stair Master / Elliptical for (2) minutes
- Jump Rope for 75 revolutions (2) minutes
- Box Jump for 20 repetitions (1 minute)
**Rest for (2-3 minutes), then repeat for 3-4 total circuits.
As you become more proficient you can boost the numbers on the jump rope and box jumps. I would shoot for 100 and 25 reps respectively on those two but you do not want your total circuit to go much over 5 minutes in duration. The concept rower is a great piece of equipment and you could do 500 meters concept rower as your first movement in the circuit. If you do not have one then a stairclimber is the next best option or the elliptical if you are looking for something lower intensity. The box jumps can be done onto a regular flat bench.
In terms of applying this program while on a restricted calorie or restricted nutrient diet I would just be sure to keep your intensity manageable. As long as you do not push to make drastic strength gains during periods of drastic dieting you should be fine. The key here is 'slow and steady' - if you can maintain your current muscle and strength while improving your body composition then you are on the right track. From there you can always begin to build strength once you have reached your desired bodyweight/body composition. Personally I have found that eating near your maintenance level of calories (no less than -500) is ideal for maintaining muscle and losing bodyfat, with the type of foods that you are eating and nutrient timing both being important factors.
Hopefully this answers your questions. Definitely let me know if there is anything else that you would like to discuss or evaluate.
I am going to temporarily close this thread as I will be traveling and will be without internet access for the next five days.
Once I return on Monday 11/30 the thread will be re-opened. We have had some great topics so far and I am looking forward to new questions and discussions.
I am back from vacation now and have re-opened the thread.
Hopefully everyone had a great holiday and I look forward to continuing the discussion here.