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14-04-2005, 02:22 PM
| #1 (permalink) |
| Making Progress  Join Date: Nov 2004 Location: somerset Posts: 436 Rep Power:  |  Heres a question you dont come across every day. Any opinions on this routine?,i do 3 sets each exercisse of 8-12 reps 3 days a week.Cheers for your time mon/wed/fri Upright rows butterflies incline bench press preacher curls pulldowns tri pulldowns(not sure if this work tris but id pressume so) TUE/SAT SQUATS 5 sets CALF raises 5 sets PS as ive wrote before i cant do bench press as aint got a spotter anymore. |
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14-04-2005, 10:34 PM
| #3 (permalink) |
| Legend  Join Date: Mar 2005 Location: Southampton Posts: 696 Rep Power: | How long have you been doing this routine and have you made good gains. I would suggest this (keep to 3 sets per exercise) Monday incline bench press Dumbell flyes Barbell rows Dumbell rows Millitary press Upright rows Wednesday incline bench press Push ups to failure Pulldowns Barbell curls Alternate dumbell curls Friday Dumbell bench press Close grip pull downs Millitary press Close grip Bench press Tricep kickbacks You are training 5 days a week, cut this down to 4 and on your leg day do 4 sets of squats, 4 sets of deadlifts and 3 sets of leg extensions, also train your calves. What about ab training too? ______________________ 50% of Training is nutrition 50% of Training is not overtraining If you cant gain see the above. |
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15-04-2005, 01:47 PM
| #4 (permalink) |
| Making Progress Join Date: Mar 2004 Location: oxford Posts: 175 Rep Power:  | if you are serious about adding size, 3 sets per exercise isnt really enough, for the best gains, 4 or 5 sets per exercise would be better and using pyramid sets. u should also be aiming for about 12 sets per small muscle groups such as bicep and 15 for large muscle groups, this would mean doing a hell of alot of exercises if you stick with 3sets ______________________ more than ya average joe |
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15-04-2005, 03:41 PM
| #5 (permalink) |
| Banned Making Progress Join Date: Mar 2005 Posts: 431 Rep Power:  | steady lads i think we need to know more about how much experience divie has and and how long he's been training. for chest make sure you do basic flat bench pressing for shoulders military press is tops in my book but you need to balance it out by doing press behind neck as well, jasons split may be to much for you at the moment. |
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15-04-2005, 05:43 PM
| #7 (permalink) |
| Legend Join Date: Mar 2005 Location: Southampton Posts: 696 Rep Power: | Yeah, they are a real nasty one to do, may give good delts but at the cost of a niggle in the shoulder. I have read divie's previous experience and have not suggested a great increase in total sets per bodypart. 3 set for chest per week extra, and some are actually less per week. I used a similar schedule to progress from a three day routine like he is following. I suggest he follows this routine before going to a split as it gently increases the work rate and allows for muscle recovery. If you work out the total sets per bodypart per week its actually a mild routine, just a bit more than his previous. ______________________ 50% of Training is nutrition 50% of Training is not overtraining If you cant gain see the above. |
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19-04-2005, 03:23 PM
| #9 (permalink) |
| Making Progress Join Date: Nov 2004 Location: somerset Posts: 436 Rep Power: | Cheers all, im sticking with garys begineers routine for the rest of the year and see what happens i might be tempted to do 4 sets each exercise though thats 12 a week.I heard that behind neck is bad for rotator cuff, but sod it im tired of racking my brain im going to do them.Ive sent loads of posts on various training routines but in the meantime ive been doing garys routine and its well balanced as ive said before, so im just going to stick with it. THANKS |
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