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Thread: Need some ideas.

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  1. #1
    Wannabebig Member
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    Need some ideas.

    Hey everyone, Im cutting at the moment and I really wanna get my bench, squat, deadlift up so when I do bulk I am stronger. I wanna do a 6 day split, I have a darn good recovery rate and am used to high volume. I wanted to incoporate some westside or some other strenght training into my program to get my lifts up. Here is my routine as of now.



    Monday:Legs
    Squats 3 X 3-5
    SLDL 3 X 3-5
    Leg Press 5 X 6-12
    Leg Extensions 4 X 6-12
    Leg Curl 4 X 6-12
    Seated Calve 4 X 4-10
    Standing Calve 4 X 4-10
    Cable Crunch 6 X 8-20
    Machine Crunch 3 X 8-20
    Side Bends 3 X 8-20

    Tuesday:Chest/Arms
    Flat Bench 3 X 3-5
    Incline Bench 3 X 3-5
    Decline Bench 3 X 4-10
    Flat Flys 3 X 8-12
    Cable Crossover 3 X 8-12
    Barbell Curls 3 X 3-5
    Close Grip Bench 3 X 3-5
    Reverse Curls 3 X 8-12
    Skullcrushers 3 X 8-12
    Cable Curls 3 X 8-12
    1 Rope Pressdown 3 X 8-12

    Wed:Shoulders/Back/Traps
    Smith Military 3 X 6-10
    DB Lateral 3 X 6-10
    Cable Lateral 3 X 6-10
    Lat Pulldown 3 X 6-10
    V-Bar Rows 3 X 6-10
    T-Bar Rows 3 X 6-10
    Reverse WG Row 3 X 6-10
    Reverse Pulldown 3 X 6-10
    DB Shrugs 3 X 6-10
    Smith Shrugs 3 X 6-10

    Thursday:Legs
    Deadlifts 3 X 3-5
    Hack Squats 5 X 5-10
    Leg Press 5 X 5-10
    1 Leg Extension 4 X 6-10
    1 Leg Curl 4 X 6-10
    Standing Calve 4 X 4-10
    Seated Calve 4 X 4-10
    Cable Crunch 6 X 8-20
    Machine Crunch 3 X 8-20
    Side Bends 3 X 8-20

    Friday:Chest/Arms
    Flat DB Press 3 X 6-10
    Incline DB Press 3 X 6-10
    Decline DB Press 3 X 6-10
    Incline Flys 3 X 6-10
    Cable Crossovers 3 X 6-10
    DB Curl 3 X 6-10
    DB Overhead Extension 3 X 6-10
    Preacher Curl 3 X 6-10
    Skullcrushers 3 X 6-10
    Incline Curl 3 X 6-10
    Rope Pressdown 3 X 6-10

    Saturday:Shoulders/Back/Traps
    DB Military Press 3 X 3-5
    Hammer Strength Press 3 X 8-12
    Machine Lateral Raise 4 X 8-12
    Pullups 3 X 3-5
    Barbell Rows 3 X 3-5
    V-Bar Pulldown 3 X 8-12
    Wide Grip Rows 3 X 8-12
    T-Bar Rows 3 X 8-12
    Barbell Shrugs 3 X 3-5
    Reverse Smith Shrugs 5 X 6-12

    Keep in mind I made my best gains with this type of routine, again my recovery is darn good. I wanna keep the 6 day split and want to stay with volume but want to incoporate some strength work.

  2. #2
    Senior Member getfit's Avatar
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    HOLY JESUS VOLUME GALORE!

    why so much?
    You will soon see Getfit in OngII Flying Knee Thingys of Doom see if the feisty greek can survive the kicks of Steel Leg From Shaolin Soccer,Dim Mak(def touch) from ChungLee,and Flying Crane by Daniel-san-El Pietro

    Spray it with windex greek!-the famous El Pietro

    You be quiet or i'll clean and press your narrow francophone self-Callahan

    Lift for gains,not glory.Control your ego and the weight

    What a strong girl! This leads me to believe you can severly injure most of the male population-Nick Hatfield

    You're blazing white hot,anyone ever tell you that? Sometimes i think you have fingers faster then Superman when it comes to posts on WBB forums.
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    gain 50lbs-Anthony

  3. #3
    Senior Member getfit's Avatar
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    best gains, really, wow!
    You will soon see Getfit in OngII Flying Knee Thingys of Doom see if the feisty greek can survive the kicks of Steel Leg From Shaolin Soccer,Dim Mak(def touch) from ChungLee,and Flying Crane by Daniel-san-El Pietro

    Spray it with windex greek!-the famous El Pietro

    You be quiet or i'll clean and press your narrow francophone self-Callahan

    Lift for gains,not glory.Control your ego and the weight

    What a strong girl! This leads me to believe you can severly injure most of the male population-Nick Hatfield

    You're blazing white hot,anyone ever tell you that? Sometimes i think you have fingers faster then Superman when it comes to posts on WBB forums.
    Hot in terms of both speed and... well new hotness- Stash

    gain 50lbs-Anthony

  4. #4
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    Holy Crap! And I thought I was volume intense!

    But hey, whatever works for you man.

    -josh

  5. #5
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    lol, yeah I saw that coming

    But like I said I have responded best to this type of volume believe it or not. And even well cutting Im still making progress. Everyone always tells me my recovery must be amazing or something, but I do mega dose BCAA/EAA so maybe that has something to do with it.

    But anyway my main goal is size but want to get the big 3 up.

  6. #6
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    Thats a joke haha way to much volume. You could be making way better gains on a 3 day a week westside program, dont waste your time on that much volume unless or on the juice.

  7. #7
    Senior Member DNL's Avatar
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    Post your stats.

  8. #8
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    Quote Originally Posted by DNL
    Post your stats.
    Bench 165x3x3 (this is why I need some heavy lifting)
    Squats 250x3x3 ATG
    Deadlift 325x5,3,3

  9. #9
    Bodybuilding Mythbuster
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    Quote Originally Posted by young_squatter
    Bench 165x3x3 (this is why I need some heavy lifting)
    Squats 250x3x3 ATG
    Deadlift 325x5,3,3
    First off I will preface my comments by stating that I am NOT flaming you.

    That said, those numbers aren't extremely high. If you really want those numbers to go up, (IMO) you'd be best served by cutting your current volume in half or more and concentrating your main efforts on these lifts.
    Very high volume (which is what you are doing) is counter productive for strength gains. That's not to say you can't make strength gains, just that you will plateau sooner rather than later.

  10. #10
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    Ok guys, this routine is probably still to high, but im here to get it perfect. I prefer 6 day splits over anything, and Im not a newbie and I am actually a board rep for scivation/priamforce at other boards.


    Monday: RE Squats
    Squats 5 X 6-10
    Leg Press 4 X 6-10
    Leg Extensions 3 X 8-12
    Leg Curl 3 X 8-12
    Seated Calve 4 X 6-12
    Standing Calve 4 X 6-12

    Tuesday: ME Bench
    Pressing Movements 1x3 100% max, 2x3 >90% max Or 3-5 Singles at 90% 1 rep max or greater.
    Incline Bench 3 x 6-10
    Flat Flys 3 x 8-12
    Cable Crossovers 3 X 8-12
    Barbell Curls 3 X 3-5
    Preacher Curls 3 X 8-12
    Reverse Curl 3 X 8-12
    CG Bench 3 X 3-5
    Skullcrushers 3 X 8-12
    Rope Pressdown 3 X 8-12

    Wed: Back/Shoulders/Traps
    Pull Ups 3 X 3-5
    Wide Grip Lat Pulldowns 3 X 6-10
    Close Grip Seated Rows 3 X 6-10
    T-Bar Rows 3 X 6-10
    Wide Grip Reverse Rows 3 X 6-10
    DB Side Lateral 3 X 6-10
    Cable Lateral 3 X 6-10
    DB Shrugs 3 X 6-10
    Smith Shrugs 3 X -6-10

    Thursday: ME Squats
    Squats 70% of 3rm and working up to 90-95% 3rm over 9 sets
    SLDL 3 X 3-5
    Hack Squats 3 X 6-10
    Leg Extension 3 X 6-10
    Leg Curl 3 X 6-10
    Standing Calve 4 X 6-12
    Seated Calve 4 X 6-12

    Friday: RE Bench
    Flat DB Press 3 X 6-10
    Incline DB Press 3 X 6-10
    Hammer Strength Decline 3 X 6-10
    Incline Flys 3 X 6-10
    DB Curl 3 X 6-10
    Cable Curl 3 X 6-10
    Incline Curl 3 X 6-10
    Overhead DB Extension 3 X 6-10
    Skullcrushers 3 X 6-10
    V-bar Pressdown 3 X 6-10

    Saturday: Deadlifts/Back/Shoulder
    Deadlifts Work up to a 1x3 100% max, 2x3 >90% max, or 3-5 singles at 90%>
    Barbell Rows 3 X 3-5
    Close Grip Pulldown 3 X 6-10
    Wide Grip Rows 3 X 6-10
    T-Bar Rows 3 X 6-10
    Reverse Pulldown 3 X 6-10
    DB Shoulder Press 3 X 3-5
    Machine Lateral 3 X 8-12
    Last edited by young_squatter; 06-16-2006 at 08:09 PM.

  11. #11
    Senior Member DNL's Avatar
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    Quote Originally Posted by young_squatter
    Ok guys, this routine is probably still to high, but im here to get it perfect. I prefer 6 day splits over anything, and Im not a newbie and I am actually a board rep for scivation/priamforce at other boards.

    So what do you do on other boards?

  12. #12
    Senior Member DNL's Avatar
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    i'm not sure what your original post is asking. You already know what people will think of it. If you're looking for validation, you won't get it because this is not how most of us train or how we would advice other peple to train. You must be a prodigy. so keep on truckin'

  13. #13
    Just watch me ... Built's Avatar
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    Too much volume for a bulk - WAAAAY too much volume for a cut. You're gonna lose all your mass.

    <shrugs>

    Your body.

  14. #14
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    Quote Originally Posted by Built
    Too much volume for a bulk - WAAAAY too much volume for a cut. You're gonna lose all your mass.

    <shrugs>

    Your body.
    Actually ive been doing this for 7 weeks and lost 9 lbs and increased strength on everything. I know most would think its overtraining but with proper diet and supplementation you can recover from this. And everyone is different.
    Last edited by young_squatter; 06-16-2006 at 06:46 PM.

  15. #15
    Just watch me ... Built's Avatar
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    Quote Originally Posted by young_squatter
    Actually ive been doing this for 7 weeks and lost 9 lbs and increased strength on everything. I know most would think its overtraining but with proper diet and supplementation you can recover from this. And everyone is different.
    You can gain strength without gaining muscle. Hell, it's possible to gain strength while LOSING muscle.

    We're all more the same than we are different.

  16. #16
    Senior Member getfit's Avatar
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    you're my hero really!
    You will soon see Getfit in OngII Flying Knee Thingys of Doom see if the feisty greek can survive the kicks of Steel Leg From Shaolin Soccer,Dim Mak(def touch) from ChungLee,and Flying Crane by Daniel-san-El Pietro

    Spray it with windex greek!-the famous El Pietro

    You be quiet or i'll clean and press your narrow francophone self-Callahan

    Lift for gains,not glory.Control your ego and the weight

    What a strong girl! This leads me to believe you can severly injure most of the male population-Nick Hatfield

    You're blazing white hot,anyone ever tell you that? Sometimes i think you have fingers faster then Superman when it comes to posts on WBB forums.
    Hot in terms of both speed and... well new hotness- Stash

    gain 50lbs-Anthony

  17. #17
    DeaTH BeFoRe WeaKNeSs sCaRz*Of*PaiN's Avatar
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    Actually ive been doing this for 7 weeks and lost 9 lbs and increased strength on everything.
    And how long have you been working out since you first started?
    "The only easy day was yesterday."

  18. #18
    Senior Member getfit's Avatar
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    wow, what's goping on? do you actually think you've cut volume down on this routine?
    You will soon see Getfit in OngII Flying Knee Thingys of Doom see if the feisty greek can survive the kicks of Steel Leg From Shaolin Soccer,Dim Mak(def touch) from ChungLee,and Flying Crane by Daniel-san-El Pietro

    Spray it with windex greek!-the famous El Pietro

    You be quiet or i'll clean and press your narrow francophone self-Callahan

    Lift for gains,not glory.Control your ego and the weight

    What a strong girl! This leads me to believe you can severly injure most of the male population-Nick Hatfield

    You're blazing white hot,anyone ever tell you that? Sometimes i think you have fingers faster then Superman when it comes to posts on WBB forums.
    Hot in terms of both speed and... well new hotness- Stash

    gain 50lbs-Anthony

  19. #19
    Senior Member getfit's Avatar
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    this is way from perfect.
    You will soon see Getfit in OngII Flying Knee Thingys of Doom see if the feisty greek can survive the kicks of Steel Leg From Shaolin Soccer,Dim Mak(def touch) from ChungLee,and Flying Crane by Daniel-san-El Pietro

    Spray it with windex greek!-the famous El Pietro

    You be quiet or i'll clean and press your narrow francophone self-Callahan

    Lift for gains,not glory.Control your ego and the weight

    What a strong girl! This leads me to believe you can severly injure most of the male population-Nick Hatfield

    You're blazing white hot,anyone ever tell you that? Sometimes i think you have fingers faster then Superman when it comes to posts on WBB forums.
    Hot in terms of both speed and... well new hotness- Stash

    gain 50lbs-Anthony

  20. #20
    Senior Member getfit's Avatar
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    you claim you've made the best of gains on this routine ummmmm ok, so what do you want to change?
    You will soon see Getfit in OngII Flying Knee Thingys of Doom see if the feisty greek can survive the kicks of Steel Leg From Shaolin Soccer,Dim Mak(def touch) from ChungLee,and Flying Crane by Daniel-san-El Pietro

    Spray it with windex greek!-the famous El Pietro

    You be quiet or i'll clean and press your narrow francophone self-Callahan

    Lift for gains,not glory.Control your ego and the weight

    What a strong girl! This leads me to believe you can severly injure most of the male population-Nick Hatfield

    You're blazing white hot,anyone ever tell you that? Sometimes i think you have fingers faster then Superman when it comes to posts on WBB forums.
    Hot in terms of both speed and... well new hotness- Stash

    gain 50lbs-Anthony

  21. #21
    DeaTH BeFoRe WeaKNeSs sCaRz*Of*PaiN's Avatar
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    I'd like to see the "other" routines you've tried...
    "The only easy day was yesterday."

  22. #22
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    lol, I wanna change cause I need more strength. I think high volume might work for size but for strength not so much. I dont know much about training for strength and size at the same time, hence why you think my routine sucks so bad. I wanna do a westside/hypertrophy hybrid routine, But I guess im goign about it all wrong.
    Last edited by young_squatter; 06-16-2006 at 09:02 PM.

  23. #23
    Senior Member HeavyBomber's Avatar
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    Dude, I don't know what to say.
    You need to learn more about westside. Go to http://www.elitefts.com/ and go to the articles link. Read everything you can.

  24. #24
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    Thanks guys, I apologize for being pretty dumb with the high volume. When cutting I just want to make sure that training heavy like westside will still maintain my mass well I cut down. I need at least a 5 day split, So I need some help I designing the days.
    Last edited by young_squatter; 06-16-2006 at 09:15 PM.

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