Training routine - critque/help plz

volatile · 23-08-2005, 04:00 AM

Hey peeps, after reading Garry's training routine, I decided to alter it to my preferences, (plz tell me what you think guys, I really need to know if this will work as im starting bulking again this week and want try running this)

Monday

Chest - 3x8 flat bb benchpress

Upper back - 3x8 wide grip chins

Arms - 3x8 bb curls, 3x8 skullcrushers

shoulders - 3x8 bb military press

Traps - 3x8 bb shrugs

Wednesday

legs - 3x8 bb squats, 1x8 legpress

lowerback - 3x8 deadlifts

Calfs - 3x8 standing calf raises

Abs - 3x8 decline weighted crunchs, 3x20 leg raises

Friday

Chest - 3x8 flat db benchpress

Upper back - 3x8 db bentover rows

Arms - 3x8 bb curls, 3x8 dips

Shoulders - 3x8 db military press

Traps - 3x8 bb shrugs

Notes:

Train to 1 rep before positive faliure, and sometimes to positive faliure

Each rep = 1 second positive, 3 seconds negative

3rd set is a drop set which is performed immediatly after 2nd set at 50% less weight with a 1 second positive, 4 second negative

Rest 2 minutes inbetween non drop sets

When you can perform 10 - 12 reps then increase the weight

volatile · 23-08-2005, 04:02 AM

Oh crap, just realised I have posted this in the wrong section, can a mod move this plz?

volatile · 23-08-2005, 01:13 PM

Questions

1. Do you think ive got enough sets for each body part

2. Do you think this current routine could lead to overtraining

Nick500 · 23-08-2005, 01:43 PM

hi volatile

good to see that your working your own methods as well as taking on garrys excellent advice.

i think because you are starting off its good that you are not risking overtraining lower back and legs. i think if you did this routine for 4 weeks or so and then when you are over the pain thresh-hold, move it to every 2 days (ignoring actual day), alternating between the 2 workouts.

some might argue that this could lead to overtraining, but i think at only 6 sets per bodypart per 4 day isn't too bad, considering there is a rest day inbetween every workout.

Nick

volatile · 23-08-2005, 02:22 PM

Hi Nick, thanks for the reply, I only want to train legs once a week because I do not care for them that much, they will still grow with once a week training.

What did you mean by this mate:

Quote:

Originally Posted by nick500

i think because you are starting off its good that you are not risking overtraining lower back and legs. i think if you did this routine for 4 weeks or so and then when you are over the pain thresh-hold, move it to every 2 days (ignoring actual day), alternating between the 2 workouts.

Nick

Are you saying that after 4 weeks I should try and do theseroutines every 2 adays, rather then mon, weds, fri,

An exampe would be, mon, wed, fri, sun, tues, thurs, sat, mon, wed, fri, sun etc, is this what you meant mate?

Many thanks for the reply dude, LMK

Nick500 · 23-08-2005, 04:45 PM

thats what i meant mate, yep

garrilla · 27-08-2005, 10:40 AM

two things mate....

1 you need to train to complete positive failiure on every set of each workout, its that last rep that stimulates the most growth.

2 do at least one set of shoulder presses behind head to balance shoulder development out.

volatile · 27-08-2005, 02:25 PM

Thx for the replie Garry, although I still have many questions, im not following that routine exactly, here is the new one I am currently following

Monday

Chest - 3x8 flat bb benchpress, 1x8 incline db press

Upper back - 3x8 wide grip chins

Arms - 3x8 bb curls, 3x8 skullcrushers

Traps - 3x8 bb shrugs

Wednesday

legs - 3x8 bb squats, 1x8 legpress

lowerback - 3x8 deadlifts

shoulders - 3x8 db press

Calfs - 3x8 standing calf raises

Abs - 3x8 decline weighted crunchs, 3x20 leg raises

Friday

Chest - 3x8 flat db benchpress, 1x8 incline db press

Upper back - 3x8 wide grip chins

Arms - 3x8 bb curls, 3x8 dips

Traps - 3x8 bb shrugs

Questions

1. I am not doing any back thickness work (rows) I am just purely focusing on the lat width, is this ok?

2. I couldnt do shoulders on each upperbody day because I just couldnt do it, I have now put it inbetween the upperbody (on leg days) is this ok?

3. Training to complete positive failure, are you sure mate? this seems to be taxing on me (but then again I am getting my mate to help me do forced reps which is prob why) but still, compete positive failure, are you sure? I mean ive heard that training to complete failure can cause your CNS to get used to failing or somthing like that, maybe they were chatting sh1t, would like to hear it from you mate

4. Do you strongly recommend I finish last set with a drop @ 50% less? As I havnt been doing this.

Many thanks for your time Garry, look forward to your reply

9519sam · 27-08-2005, 02:58 PM

Quote:

do at least one set of shoulder presses behind head to balance shoulder development out

i was always advised not to do this but started doing them a couple of months ago anyway and have noticed a real differance. to me it feels more of an overall shoulder builder compaired to front press

i do most of mine seated on a smith machine

Sam

garrilla · 27-08-2005, 03:16 PM

1, your still a begginer and its not that important to hit all angles of a muscle yet, your just getting the ball rolling see how you develop in a few months and then worry about this stuff.

2, how do you mean it was too much, pain or you just cant be bothered lol

3, thats the idea mate, its supposed to be taxing thats why it works.

4, yes i do, it pushes the muscle that little bit harder and do them real slow on the negative part of the exercise, it should burn, do it with a weight to allow 6-9 repsand yes to failiure as well

23-08-2005, 04:00 AM	#1 (permalink)
volatile Under Construction Join Date: Jul 2005 Location: London, United Kingdon Posts: 29 Rep Power:	Training routine - critque/help plz Hey peeps, after reading Garry's training routine, I decided to alter it to my preferences, (plz tell me what you think guys, I really need to know if this will work as im starting bulking again this week and want try running this) Monday Chest - 3x8 flat bb benchpress Upper back - 3x8 wide grip chins Arms - 3x8 bb curls, 3x8 skullcrushers shoulders - 3x8 bb military press Traps - 3x8 bb shrugs Wednesday legs - 3x8 bb squats, 1x8 legpress lowerback - 3x8 deadlifts Calfs - 3x8 standing calf raises Abs - 3x8 decline weighted crunchs, 3x20 leg raises Friday Chest - 3x8 flat db benchpress Upper back - 3x8 db bentover rows Arms - 3x8 bb curls, 3x8 dips Shoulders - 3x8 db military press Traps - 3x8 bb shrugs Notes: Train to 1 rep before positive faliure, and sometimes to positive faliure Each rep = 1 second positive, 3 seconds negative 3rd set is a drop set which is performed immediatly after 2nd set at 50% less weight with a 1 second positive, 4 second negative Rest 2 minutes inbetween non drop sets When you can perform 10 - 12 reps then increase the weight ______________________ #bodybuilding.uk @ irc.quakenet.eu.org

23-08-2005, 04:02 AM	#2 (permalink)
volatile Under Construction Join Date: Jul 2005 Location: London, United Kingdon Posts: 29 Rep Power:	Oh crap, just realised I have posted this in the wrong section, can a mod move this plz? ______________________ #bodybuilding.uk @ irc.quakenet.eu.org

23-08-2005, 01:13 PM	#3 (permalink)
volatile Under Construction Join Date: Jul 2005 Location: London, United Kingdon Posts: 29 Rep Power:	Questions 1. Do you think ive got enough sets for each body part 2. Do you think this current routine could lead to overtraining ______________________ #bodybuilding.uk @ irc.quakenet.eu.org

23-08-2005, 01:43 PM	#4 (permalink)
Nick500 Join Date: Aug 2004 Location: Bristol Posts: 3,232 Rep Power:	hi volatile good to see that your working your own methods as well as taking on garrys excellent advice. i think because you are starting off its good that you are not risking overtraining lower back and legs. i think if you did this routine for 4 weeks or so and then when you are over the pain thresh-hold, move it to every 2 days (ignoring actual day), alternating between the 2 workouts. some might argue that this could lead to overtraining, but i think at only 6 sets per bodypart per 4 day isn't too bad, considering there is a rest day inbetween every workout. Nick ______________________ - Obsession is what lazy people call dedication -

23-08-2005, 04:45 PM	#6 (permalink)
Nick500 Join Date: Aug 2004 Location: Bristol Posts: 3,232 Rep Power:	thats what i meant mate, yep ______________________ - Obsession is what lazy people call dedication -

27-08-2005, 10:40 AM	#7 (permalink)
garrilla Banned Making Progress Join Date: Mar 2005 Posts: 431 Rep Power:	two things mate.... 1 you need to train to complete positive failiure on every set of each workout, its that last rep that stimulates the most growth. 2 do at least one set of shoulder presses behind head to balance shoulder development out.

27-08-2005, 02:25 PM	#8 (permalink)
volatile Under Construction Join Date: Jul 2005 Location: London, United Kingdon Posts: 29 Rep Power:	Thx for the replie Garry, although I still have many questions, im not following that routine exactly, here is the new one I am currently following Monday Chest - 3x8 flat bb benchpress, 1x8 incline db press Upper back - 3x8 wide grip chins Arms - 3x8 bb curls, 3x8 skullcrushers Traps - 3x8 bb shrugs Wednesday legs - 3x8 bb squats, 1x8 legpress lowerback - 3x8 deadlifts shoulders - 3x8 db press Calfs - 3x8 standing calf raises Abs - 3x8 decline weighted crunchs, 3x20 leg raises Friday Chest - 3x8 flat db benchpress, 1x8 incline db press Upper back - 3x8 wide grip chins Arms - 3x8 bb curls, 3x8 dips Traps - 3x8 bb shrugs Questions 1. I am not doing any back thickness work (rows) I am just purely focusing on the lat width, is this ok? 2. I couldnt do shoulders on each upperbody day because I just couldnt do it, I have now put it inbetween the upperbody (on leg days) is this ok? 3. Training to complete positive failure, are you sure mate? this seems to be taxing on me (but then again I am getting my mate to help me do forced reps which is prob why) but still, compete positive failure, are you sure? I mean ive heard that training to complete failure can cause your CNS to get used to failing or somthing like that, maybe they were chatting sh1t, would like to hear it from you mate 4. Do you strongly recommend I finish last set with a drop @ 50% less? As I havnt been doing this. Many thanks for your time Garry, look forward to your reply ______________________ #bodybuilding.uk @ irc.quakenet.eu.org

27-08-2005, 03:16 PM	#10 (permalink)
garrilla Banned Making Progress Join Date: Mar 2005 Posts: 431 Rep Power:	1, your still a begginer and its not that important to hit all angles of a muscle yet, your just getting the ball rolling see how you develop in a few months and then worry about this stuff. 2, how do you mean it was too much, pain or you just cant be bothered lol 3, thats the idea mate, its supposed to be taxing thats why it works. 4, yes i do, it pushes the muscle that little bit harder and do them real slow on the negative part of the exercise, it should burn, do it with a weight to allow 6-9 repsand yes to failiure as well

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