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Thread: My 'New' Routine.

  1. #1
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    My 'New' Routine.

    Ok since everybody is against my old high volume routine, i made up a new one with less work-load. Fell free to give me any advice that you think will be valuable, and maybe help me put it in better order or change it around to a better one according to my age(im 18 years old i have been lifting heavy for a few years now). I want to be the absolute best i can possibly be(without using drugs only supplements, im using creatine at the moment) in simple words, i want to achieve a 'Monster' physique. I want to make the highest volume routine thats safe for gaining muscle, I hope you guys can help me out.
    How does this one sound?

    ---------------
    MONDAY/WEDNESDAY

    Chest:
    Flat Benchpress 3sets 6-10reps
    Dumbell Pull-overs 3 8-12
    Incline Benchpress 3 8-12
    Decline Benchpress 3 6-10

    Biceps:
    Barbell curls 3 8-10
    Seated dumbell curls 3 8-12
    Concentration curls 3 till failure

    Fore-arms:
    Standing wristcurls 3 8-12
    Seated wrist curls 3 8-12
    Hammer curls 3 7-10

    Calves:
    Standing calve raises 3 till failure
    Seated calve raises 3 till failure
    One leg calve raises 3 till failure

    Abs:
    Situps(added weight) 3 8-12
    Ab curls(added weight) 8-12
    -------------------------
    TUESDAY/THURSDAY

    Back:
    Deadlift 3 8-12
    Bent-over rows 3 8-12
    Dumbell rows 3 7-10
    Deadlift rows 3 7-10

    Triceps:
    Close-grip Benchpress 3 7-10
    Front-grip tricep extensions 3 7-10
    Rear-grip tricep extensions 3 7-10
    Tricep kickbacks 3 8-12

    Fore-arms:
    Standing wristcurls 3 8-12
    Seated wrist curls 3 8-12
    Hammer curls 3 7-10

    Calves:
    Standing calve raises 3 till failure
    Seated calve raises 3 till failure
    One leg calve raises 3 till failure

    Abs:
    Situps(added weight) 3 8-12
    Ab curls(added weight) 8-12
    ----------------------

    FRIDAY/SUNDAY

    Shoulders:
    Front press 3 7-10(standing)
    Upright rows 3 8-10
    Lateral rows 3 8-10
    Shrugs 3 8-10

    Legs:
    Squats 3 8-10
    Leg extensions 3 12-15
    Leg curls 3 8-10

    Fore-arms:
    Standing wristcurls 3 8-12
    Seated wrist curls 3 8-12
    Hammer curls 3 7-10

    Calves:
    Standing calve raises 3 till failure
    Seated calve raises 3 till failure
    One leg calve raises 3 till failure

    Abs:
    Situps(added weight) 3 8-12
    Ab curls(added weight) 8-12
    ----------------
    SATURDAY: DAY OFF
    ----------------

    Thats my new routine.
    Did i leave out anything?
    Any possible changes?
    Enough sets per excercise?

    Thank You

  2. #2
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    Forgot to add the Spring Curls 3 sets till failure to Biceps

  3. #3
    Sucka AJ_11's Avatar
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    Dude I think that is still quite a bit if you are planning on gaining bulk muscles. Keep it simple. Basically do all compound movements i.e Bench press, squat, deadlift etc. and keep your workouts about an hour in length. You grow outside the gym. The more rest your muscles get, the better they grow.

  4. #4
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    then how can i possibly be my best if i do any less than that bro?
    I mean, doing just benchpress deadlift and curls seems waaaay too little to get me where i want.
    Can anyone give me a good example? I dont like the wwb routines.

  5. #5
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    Does anyone know of a good bodybuilder that does not use steroids? And his routine?

  6. #6
    is numero uno Saint Patrick's Avatar
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    dude you're still working abs 6 days/week?

    how's your diet looking?
    Last edited by Saint Patrick; 11-03-2002 at 04:19 AM.
    Age:30
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    Weight: Not Big Enough
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  7. #7
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    According to some research, i read many times that you can work abs on every training day
    MY diet is good dont worry
    I dont eat sweets and chocolates and soft drinks, i havent eaten that stuff since i was 15 years old i dont even like it.

  8. #8
    Gen_chat worst nightmare
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    44 sets in one day. Amazing. that would be perfect to some pro bodybuilder on 3 gr of test per week but I don't believe a natural will gain anything out of that.
    Last edited by restless; 11-03-2002 at 08:52 AM.

  9. #9
    A Fortnight Dead
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    Do yourself a favor. Read Belial's Journal. Or Powerman's. Or Chris's. Or any other journal.

    Look at the volume they do. Look at their size. They don't do in a MONTH the volume you do in a freaking WEEK.
    "human kind/
    Cannot bear very much reality/
    Time past and time future/
    What might have been and what has been / Point to one end, which is always present."

    -T.S. Eliot. "Four Quartets."

    "Redistribution [of wealth] is in effect far less a redistribution of free income from the richer to the poorer, as we [had] imagined, than a redistribution of power from the individual to the State."
    -Jouvenal

    Fear me, I am the bandersnatch.
    -Paul Stagg

  10. #10
    Gen_chat worst nightmare
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    If this is the low volume I wonder what the high volume one would be like, 24 hours straight in the gym?
    Last edited by restless; 11-03-2002 at 08:53 AM.

  11. #11
    Administrator chris mason's Avatar
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    Originally posted by VENOM
    then how can i possibly be my best if i do any less than that bro?
    I mean, doing just benchpress deadlift and curls seems waaaay too little to get me where i want.


    Well, let's first go over what you want. What do you want?

    In addition, please explain your feeling that doing less than what you have listed will not get you to that point. Why do you think that?

  12. #12
    Grasshoppa
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    You can work abs on every training day, assuming you are training 3-4 times a week. You are working out everyday w/o little to no rest.

    Rest is what allows your muscles to grow, not giving your biceps 12 sets of curls. Cut that down to like 4-5 sets for biceps and adequate rest and it will grow.

    No one is asking you to only do squats, deadlifts and bench press. We're all suggesting to lower your volume.
    Shao-LiN
    "I tried so hard and got so far, but in the end, it doesn't even matter." - Linkin Park

  13. #13
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    W/O Routine(Mon/ Wed/ Fri)

    Chest: Flat Benchpress
    Dumbell Pull-overs
    Incline Benchpress
    Decline Benchpress

    Back:
    Deadlift
    Bent-Over Rows
    Dumbell Rows
    Deadlift rows

    Legs: Squats
    Leg Extensions
    Leg Curls

    Fore-Arms: Standing Wrist Curls
    Seated Wrist Curls
    Hammer Curls

    Calves: Standing Calve Raises
    Seated Calve Raises
    One Leg Calve Raises

    Abs: Situps
    Ab curls
    5 sets for every excercise, about 6-10 reps.

    W/O Routine( Tue/ Thu/ Sat)

    Biceps: Barbell Curls
    Seated D/bell Curls
    D/bell Concentration Curls
    spring curls
    Triceps: Close-grip Benchpress
    Front-grip Tricep Extensions
    Rear-grip Tricep Extensions
    Tricep Kick-Backs

    Shoulders: Front Press
    Upright Rows
    Lateral Raises
    Shrugs

    Fore-Arms: Standing Wrist Curls
    Seated Wrist Curls
    Hammer Curls

    Calves: Standing Calve Raises
    Seated Calve Raises
    One Leg Calve Raises

    Abs: Situps
    Ab curls
    5 sets for each excercise

    This is my old higher volume routine as a few people requested.

  14. #14
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    that adds up to about 100 sets per day for 6 days a week

  15. #15
    A Fortnight Dead
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    100? Seriously?

    A minute or so per set...two minutes of rest between sets...300 minutes in the gym?

    Five hours?

    Dear God.
    "human kind/
    Cannot bear very much reality/
    Time past and time future/
    What might have been and what has been / Point to one end, which is always present."

    -T.S. Eliot. "Four Quartets."

    "Redistribution [of wealth] is in effect far less a redistribution of free income from the richer to the poorer, as we [had] imagined, than a redistribution of power from the individual to the State."
    -Jouvenal

    Fear me, I am the bandersnatch.
    -Paul Stagg

  16. #16
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    Yes, the workout takes me around 4-5 hours to complete each day.

  17. #17
    A Fortnight Dead
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    Don't you have better things to do for five hours?

    Seriously...I don't know how else to put this... YOU CAN GROW ON THREE 45 MINUTE SESSIONS PER WEEK!!!!!!!
    "human kind/
    Cannot bear very much reality/
    Time past and time future/
    What might have been and what has been / Point to one end, which is always present."

    -T.S. Eliot. "Four Quartets."

    "Redistribution [of wealth] is in effect far less a redistribution of free income from the richer to the poorer, as we [had] imagined, than a redistribution of power from the individual to the State."
    -Jouvenal

    Fear me, I am the bandersnatch.
    -Paul Stagg

  18. #18
    Hungry BCC's Avatar
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    *Thought this was a monstar thread. *Leaves**
    "As far as drugs were concerned, all my bodybuilding heroes were on everything but roller skates."


    In Memphis, it is illegal for a woman to drive by herself, unless a man is walking or running infront of the vehicle, waving a red flag in order to warn approaching pedestrians and motorists.

  19. #19
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    Well this was my daily routine when i was using that w/o routine, from monday to friday i would come home from school at about 3pm, workout at 4pm till about 9pm, then study till about 12 and go to sleep, i was trying to avoid going out so i can complete my workouts to satisfy this desire of wanting to be the best i can be, on saturday i would work fro 7am to 4pm, then workout at 5pm to 10pm then i would go to sleep at 12, on sunday i would work again from 7am to 4pm then come home and go out with friends and have fun since its my day off from workout. My parents dont agree with this sort of thing at all, i dont see why.

  20. #20
    Bad Monkey! Nights's Avatar
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    parents probably didn't approve just because they didn't see you. ever.

    like i said, try out one of the wbb routines for now, or something with that sort of volume in it. just try it. push as hard as you can, try adding five pounds on the big exercises every week, and progressing on the little ones.. and see if we aren't lying to you about getting better results doing less. way, way less in your case.

    the first few times you'll leave the gym (or your basement) thinking you didn't do enough, but trust me, if you keep adding weight each week you'll be suprised how much it can hurt.
    Last edited by Nights; 11-04-2002 at 12:25 AM.
    LaLa

  21. #21
    Gen_chat worst nightmare
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    It's not even that you're not gonna grow with that routine, it's that you might seriously hurt yourself. It's a matter of time till you are overtrained and I can tell you that it will be a very unpleasant experience. I'm not talking about the overtraining everyone talks about, I'm talking about serious CNS overtraining sindrome and this is something you might not ever recover fully from. Watch out for symptoms like:

    Impaired imune system (chronic infections)
    Lack of tolerance to bright light
    Loss of strenght
    Loss of libido
    Loss of weight
    Anemia
    Low pulse rate
    Insomnia and disturbed sleep
    Digestive disturbances
    Loss of appetite
    Exagerated sweating
    Emotional distress
    Depression

    If any of the following ocur, beware, you are getting into trouble.

    Furthermore, I must say that the amount of volume you're doing would be ridiculous even for geneticaly gifted pro bodybuilders who are on drugs, but to a natural it's simply one of the dumbest things I ever heard off. Sorry to be so harsh.
    Last edited by restless; 11-04-2002 at 12:52 PM.

  22. #22
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    It's ok, i saw a pro instructor today, and he told me the same things u guys did, he gave me a routine that im going to follow, and i didnt realise how close i was to completely fuking myself up altough i was gaining, thanks guys for all the imput, thank you so much!!

  23. #23
    eating out millertime's Avatar
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    Post the routine the instructor gave you.

  24. #24
    Grasshoppa
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    At least someone got through to you. Post up your new routine so we can check it out.
    Shao-LiN
    "I tried so hard and got so far, but in the end, it doesn't even matter." - Linkin Park

  25. #25
    Simply Devious Rastaman's Avatar
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    Wow, that was a lot of freakin sets.
    "The only sin which we never forgive in each other is difference of opinion."
    -Ralph Waldo Emerson


    Word.

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