New Routine

pegasus_kid · 10-02-2005, 11:16 PM

Hi there,

This is the first time that ive posted on this forum. Basically im looking for some advice on my weightlifting goals. My goal is to have the same physique as Chris Benoit. Ive included some links to images of Chris Benoit below.

My last routine was exactly the same as this however all exercises had 8-10 rep range. I got told by a bb to lower my reps on my exercises so that i can shock my muscles into some serious growth.

Ive been bulking up for a while now around 6 months just trying to add mass tomyself. In total i take in 780 calories per meal and 60g of protein per meal over the course of 5 meals every two to three hrs.

At present my stats are;
Age:17
Height: 5ft 6
Chest: 46
Arms: 17"
Waist: 35
Legs: 26
Calves: 17.5

My NEW routine looks like this;

Mon: Legs
Squats: 4x 5-6reps
Leg Presses: 3x 5-6reps
Leg Curls: 4x 8-10reps
Calve Presses on Leg Press: 4x 5-6reps

Tue: Shoulders
Seated Shoulder Presses: 3x 5-6reps
DB Presses: 3x 5-6reps
Side Lat Raises: 4x8-10
Shrugs: 4x 8-10 reps
Crunches: 3x25

Thursday: Back/Bicep
Pulldowns to the back: 3x8-10
BB Rows: 4x 8-10reps
Deadlifts: 4x8-10
BB Curls: 4x 8-10 reps
Seated Alt DB: 3x 8-10 reps

Friday: Chest/Triceps
Flat Bench: 4x 5-6 reps
Incline DB: 4x5-6 reps
Flat DB: 3x5-6 reps
Pushdowns: 4x 8-10 reps
Dips between benches w/weights: 3x6-10

All advice welcome...

Benoit Image:
http://www.cripplercrossface.com/articles/art_02.jpg

Anonymous · 10-02-2005, 11:52 PM

welcome to the board

to me it looks like you dont need any advice.

you seem to have good size already.

and you got your diet and training right already.

pegasus_kid · 11-02-2005, 12:21 AM

Hi Steve nice to meet you,

Thanks for replying so quickly to my post. I was just wondering if you think that dropping most of my reps down to 5-6reps is a good idea instead of using 8-10reps to shock my muscles in to growth?

Its just i dont want to develop strength over muscle mass.

Anonymous · 11-02-2005, 01:03 AM

how long you been doing the new routine?

when i,m bulking i use 6 reps on most exercises

i tend to find strength and size come together.

pegasus_kid · 11-02-2005, 01:26 AM

Im just going to start my new routine tommorow since i now know it is okay.

Not that im wanting to ask 101 questions steve but when bulking what do you let ur bf % go up too before you would consider going on a diet? :?

Garry_8472 · 11-02-2005, 01:41 PM

i have to say that i agree with steve you seem to have everything well sorted how old are you and how long you been training ?

as for rep range it depends on the ratio of fast and slow twitch muscle fibres you have slow twitch respond better to slightly higher reps fast twitch lower but i find that a good general rule if you are struggleing to make gains or have plateaued is to drop your reps i go down as low as 3 to 6.

When bulking you forget bodyfat if its not nailed down eat it regular eating and exercise increases your metabolism and once youve got the bulk you shouldn't find it to hard to drop the extra fat (though i know kev has a bit of a problem with this lol)

thebigskev · 11-02-2005, 01:46 PM

ur evil gary :cry: , shall we mention leg measurements eh eh eh 8) , dont do it gaz or i will tell all!!!!

Garry_8472 · 11-02-2005, 02:08 PM

i've made no secret of the fact i aint trained legs since i started training at home 3 years ago just aint got the equipment but when i did i was squatting 230kg for 8 and as i told you last night i'm getting back to it this year now do you want me to post your training weights dude cause for a guy of 21 stone that could be seriously embarrassing esspecially compared to your lass the georgeous gem................

thebigskev · 11-02-2005, 02:15 PM

how about i do it for u:- i weigh 20 stone, and my arm is fuked but other than that:- ive just started out by the way, everyone starts sum were and unlike sum ppl i aint ashamed to tell, here is wat i lift:-
bench 65kg for 10
tricep behind the head lifts, 15kg each arm
sholder press, 35 kg, but only 20kg if ive just done chest.
bent over single arm rows, 55 kg
double arm behind head raises, 50kg
thats about all ppl but i will tell more, if i remember, as for u gary .!. 8)

pegasus_kid · 11-02-2005, 02:24 PM

You two guys should calm down.. :cry:

Anyways... Ive just turned 18 :x and ive been training for around 2 yrs. However due to crapy info of magazines and the net ect one and a half of those years have been waisted due to overtraining and undereating.

I was wondering how would one known the ratio of fast and slow twitch muscle fibres that one has.

10-02-2005, 11:16 PM	#1 (permalink)
pegasus_kid Under Construction Join Date: Feb 2005 Posts: 21 Rep Power:	New Routine Hi there, This is the first time that ive posted on this forum. Basically im looking for some advice on my weightlifting goals. My goal is to have the same physique as Chris Benoit. Ive included some links to images of Chris Benoit below. My last routine was exactly the same as this however all exercises had 8-10 rep range. I got told by a bb to lower my reps on my exercises so that i can shock my muscles into some serious growth. Ive been bulking up for a while now around 6 months just trying to add mass tomyself. In total i take in 780 calories per meal and 60g of protein per meal over the course of 5 meals every two to three hrs. At present my stats are; Age:17 Height: 5ft 6 Chest: 46 Arms: 17" Waist: 35 Legs: 26 Calves: 17.5 My NEW routine looks like this; Mon: Legs Squats: 4x 5-6reps Leg Presses: 3x 5-6reps Leg Curls: 4x 8-10reps Calve Presses on Leg Press: 4x 5-6reps Tue: Shoulders Seated Shoulder Presses: 3x 5-6reps DB Presses: 3x 5-6reps Side Lat Raises: 4x8-10 Shrugs: 4x 8-10 reps Crunches: 3x25 Thursday: Back/Bicep Pulldowns to the back: 3x8-10 BB Rows: 4x 8-10reps Deadlifts: 4x8-10 BB Curls: 4x 8-10 reps Seated Alt DB: 3x 8-10 reps Friday: Chest/Triceps Flat Bench: 4x 5-6 reps Incline DB: 4x5-6 reps Flat DB: 3x5-6 reps Pushdowns: 4x 8-10 reps Dips between benches w/weights: 3x6-10 All advice welcome... Benoit Image: http://www.cripplercrossface.com/articles/art_02.jpg ______________________ I'll never seen any side of heaven I'll walk for miles through a blazin' hell It doesn't matter what you think I'm supposed to be 'Cause I myself know all too well...

11-02-2005, 12:21 AM	#3 (permalink)
pegasus_kid Under Construction Join Date: Feb 2005 Posts: 21 Rep Power:	Hi Steve nice to meet you, Thanks for replying so quickly to my post. I was just wondering if you think that dropping most of my reps down to 5-6reps is a good idea instead of using 8-10reps to shock my muscles in to growth? Its just i dont want to develop strength over muscle mass. ______________________ I'll never seen any side of heaven I'll walk for miles through a blazin' hell It doesn't matter what you think I'm supposed to be 'Cause I myself know all too well...

11-02-2005, 01:26 AM	#5 (permalink)
pegasus_kid Under Construction Join Date: Feb 2005 Posts: 21 Rep Power:	Im just going to start my new routine tommorow since i now know it is okay. Not that im wanting to ask 101 questions steve but when bulking what do you let ur bf % go up too before you would consider going on a diet? :? ______________________ I'll never seen any side of heaven I'll walk for miles through a blazin' hell It doesn't matter what you think I'm supposed to be 'Cause I myself know all too well...

11-02-2005, 01:41 PM	#6 (permalink)
Garry_8472 Join Date: Oct 2004 Location: north east Posts: 255 Rep Power:	i have to say that i agree with steve you seem to have everything well sorted how old are you and how long you been training ? as for rep range it depends on the ratio of fast and slow twitch muscle fibres you have slow twitch respond better to slightly higher reps fast twitch lower but i find that a good general rule if you are struggleing to make gains or have plateaued is to drop your reps i go down as low as 3 to 6. When bulking you forget bodyfat if its not nailed down eat it regular eating and exercise increases your metabolism and once youve got the bulk you shouldn't find it to hard to drop the extra fat (though i know kev has a bit of a problem with this lol) ______________________ If its not nailed down EAT it.

11-02-2005, 02:08 PM	#8 (permalink)
Garry_8472 Join Date: Oct 2004 Location: north east Posts: 255 Rep Power:	i've made no secret of the fact i aint trained legs since i started training at home 3 years ago just aint got the equipment but when i did i was squatting 230kg for 8 and as i told you last night i'm getting back to it this year now do you want me to post your training weights dude cause for a guy of 21 stone that could be seriously embarrassing esspecially compared to your lass the georgeous gem................ ______________________ If its not nailed down EAT it.

10-02-2005, 11:52 PM	#2 (permalink)
Anonymous Join Date: Dec 2003 Posts: 0 Rep Power:	welcome to the board to me it looks like you dont need any advice. you seem to have good size already. and you got your diet and training right already.

11-02-2005, 01:03 AM	#4 (permalink)
Anonymous Join Date: Dec 2003 Posts: 0 Rep Power:	how long you been doing the new routine? when i,m bulking i use 6 reps on most exercises i tend to find strength and size come together.

11-02-2005, 01:46 PM	#7 (permalink)
thebigskev Making Progress Join Date: Jan 2005 Location: East Mids Posts: 138 Rep Power:	ur evil gary :cry: , shall we mention leg measurements eh eh eh 8) , dont do it gaz or i will tell all!!!!

11-02-2005, 02:15 PM	#9 (permalink)
thebigskev Making Progress Join Date: Jan 2005 Location: East Mids Posts: 138 Rep Power:	how about i do it for u:- i weigh 20 stone, and my arm is fuked but other than that:- ive just started out by the way, everyone starts sum were and unlike sum ppl i aint ashamed to tell, here is wat i lift:- bench 65kg for 10 tricep behind the head lifts, 15kg each arm sholder press, 35 kg, but only 20kg if ive just done chest. bent over single arm rows, 55 kg double arm behind head raises, 50kg thats about all ppl but i will tell more, if i remember, as for u gary .!. 8)

11-02-2005, 02:24 PM	#10 (permalink)
pegasus_kid Under Construction Join Date: Feb 2005 Posts: 21 Rep Power:	You two guys should calm down.. :cry: Anyways... Ive just turned 18 :x and ive been training for around 2 yrs. However due to crapy info of magazines and the net ect one and a half of those years have been waisted due to overtraining and undereating. I was wondering how would one known the ratio of fast and slow twitch muscle fibres that one has. ______________________ I'll never seen any side of heaven I'll walk for miles through a blazin' hell It doesn't matter what you think I'm supposed to be 'Cause I myself know all too well...

Thread Tools
Show Printable Version Email this Page
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode