My current routine

philb · 10-05-2005, 07:22 PM

Thought I'd post my routine up.

Im a 32 skinny ectomorph who's looking after his health and hoping to build some lean mass along the way.

Here's my current routine

Mon
Squats 3x8-12
Bench 3x8-12
Barbell Rows 3x8-12
ez curls 2x8-12

wed
o/h press 3x8-12
deadlift 3x8-12
chins 3 sets
calfraise 1x15

Fri
Squat 2x15 (might change this to 1x20)
Dips 3x8-12
shrugs 3x8-12

I do one set of 12, add a bit weight then go for 10, add a bit more weight then go for 8.

Last year was a 3 day split, training with 5 reps (rest pause style). This year I'm trying a more traditional bodybuilding style so I've lowered the weight, increased the reps and began using continious reps. Gone for more time under load.

Phil

Deadpool · 10-05-2005, 08:55 PM

How long have you been training Phil?

Cause to me your training split is all over the shop, If your split training then you should really try and hit two body parts a day on a 3 day split.

Try a classic like

Mon Chest and triceps try to do 3 exercises for each body part and 3 sets per exercise

Wed Back and biceps again same thing

Fri Legs and shoulders although to be honest legs are such a big body part I tend to train them on there own and train on a 4 day split but if your constrained to time then I find legs and shoulders works ok for me but everyones different...

If your not splitting bodyparts then Garry has posted a really good routine for beginners based on training 3 times a week, that a lot of the guys use and swear by.

This is just my opinion I'm sure you will get lots more advice from the others.

philb · 10-05-2005, 09:10 PM

I started training consistently last june when I bought a rack.

my routine then was 3day split,

mon shoulders and chest
wed legs
friday back

5reps, more strength training style.

This year I wanted to up the volume and train more frequent, so started with 3xweek full body, 1 set of 12 reps per exercise, mon, wed and fri

I wanted to up the volume again (set wise) but didn't want to squat 3xweekly (esp doing multiple sets of 8-12reps) so I changed wed squats to deads.

And so I arrive at my current routine.

Phil

Deadpool · 10-05-2005, 09:19 PM

Theres not much arms in your routine that I can see and in your orginal routine there seems to be no arms in it at all.

Think is you should only need to train legs once a week same with all your other bodyparts.

Your routine at the moment is like this.

Mon
Squats 3x8-12 = Quads (legs)
Bench 3x8-12 = Chest
Barbell Rows 3x8-12 = Back
ez curls 2x8-12 = Biceps

wed
o/h press 3x8-12 = Shoulders
deadlift 3x8-12 = Back
chins 3 sets = back
calfraise 1x15 = calves (legs)

Fri
Squat 2x15 (might change this to 1x20) = Quads
Dips 3x8-12 = Triceps
shrugs 3x8-12 = shoulders

I just can't see you getting good growth by working like this, Its up to you and I would be interested to hear what the other guys had to say about it, but I think your body would respond better to the routine I suggested and your would get some decent growth.

brett · 10-05-2005, 09:52 PM

i've tried several different routines over the years here are three i've found quite good.
The one i use at the moment is just 5 days straight

Sat chest
sun back
mon legs
tues shoulders
wed arms.

when i first started the routine i was given was a sort of split.

day 1 chest shoulders tri's
day 2 back bi's legs
day 3 and 4 rest
day 5 as day 1
day 6 as day 2
day 7 rest

one i used recently which was fairly intense as u train each muscle group twice in a week.(a good course helps with this one).

day1 chest and back
day2 shoulders and arms
day3 legs
day4 rest
day5 chest and back
day6 shoulders and arms
day7 legs

on the first 3 days i did the big exercises on the second 3 did the smaller exercises to focus on specific areas.

Don't know if these will work for everyone but i base all my training around these routines.

I'd be interested in any feed back.

hope this gives you some ideas

exaktlywhat · 10-05-2005, 10:22 PM

i actually like what you said about lifting big the first exercise and then the second time in the week going with the smaller lifts...i think ill try this when i hit my 3 day split. thanks.

philb · 10-05-2005, 10:47 PM

Here's my take on productive routines, rep ranges etc.

Which works better? 3x5, 4x6, 3x12? A 3day split or 3xfull body per week? Inc benching or decline or dips?

Do you work your arms directly or let the big compound movements take care of them?

Follow any basic routine based on the compound movements, mix it up a bit to give you a bit of variety and keep the motivation going.

Consistency is the key here IMO, 3-5 years are you're going to see some good results.

Keep adding a bit or metal to the bar (when you can in good form), and you're on your way.

I've let myself down in the past by not being consistent, train for a few months, see some improvement then stop. This time I'm determined to keep it up.

Phil

Deadpool · 10-05-2005, 11:04 PM

The compound movements will hit your arms as a scondary muscle group but yes I work my arms directly.

Everyones routine is different depending on what you want to achieve and more importantly what works for you.

For me I train back and biceps together and chest and triceps together at the moment as I'm getting some good results from it.

But in the past I've hit shoulders and chest together and triceps and biceps together, shocking the body and mixing it up is important for growth to.

I couldn't list my routine at the moment other than what bodypart/bodyparts I'm working on what day as apart from the essential movements (bench, squat and DL) I never do the same workout twice, so as to shock the body.

I think Exaktely is the same way.

Experimentation is the key if it doesn't work for you change it and when it stops working change it again.

exaktlywhat · 10-05-2005, 11:34 PM

youre damn skippy! i never go to the gym knowing what lifts im going to do. i know what bp's i want to work and once i get in there i look at the weights and do what feels good. i like to work chest and delts because bench press hits the front delts, so it kind of fits for me. bi's and tri's i like together because sometimes i get a wild hair and superset them for an astounding pump.

10-05-2005, 07:22 PM	#1 (permalink)
philb Under Construction Join Date: May 2005 Location: uk Posts: 5 Rep Power:	My current routine Thought I'd post my routine up. Im a 32 skinny ectomorph who's looking after his health and hoping to build some lean mass along the way. Here's my current routine Mon Squats 3x8-12 Bench 3x8-12 Barbell Rows 3x8-12 ez curls 2x8-12 wed o/h press 3x8-12 deadlift 3x8-12 chins 3 sets calfraise 1x15 Fri Squat 2x15 (might change this to 1x20) Dips 3x8-12 shrugs 3x8-12 I do one set of 12, add a bit weight then go for 10, add a bit more weight then go for 8. Last year was a 3 day split, training with 5 reps (rest pause style). This year I'm trying a more traditional bodybuilding style so I've lowered the weight, increased the reps and began using continious reps. Gone for more time under load. Phil

10-05-2005, 10:22 PM	#6 (permalink)
exaktlywhat Join Date: Apr 2005 Location: florida usa Posts: 642 Rep Power:	i actually like what you said about lifting big the first exercise and then the second time in the week going with the smaller lifts...i think ill try this when i hit my 3 day split. thanks. ______________________ that which does not kill me only serves to make me stronger.

10-05-2005, 11:34 PM	#9 (permalink)
exaktlywhat Join Date: Apr 2005 Location: florida usa Posts: 642 Rep Power:	youre damn skippy! i never go to the gym knowing what lifts im going to do. i know what bp's i want to work and once i get in there i look at the weights and do what feels good. i like to work chest and delts because bench press hits the front delts, so it kind of fits for me. bi's and tri's i like together because sometimes i get a wild hair and superset them for an astounding pump. ______________________ that which does not kill me only serves to make me stronger.

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10-05-2005, 08:55 PM	#2 (permalink)
Deadpool Making Progress Join Date: Jan 2004 Location: In my house Posts: 175 Rep Power:	How long have you been training Phil? Cause to me your training split is all over the shop, If your split training then you should really try and hit two body parts a day on a 3 day split. Try a classic like Mon Chest and triceps try to do 3 exercises for each body part and 3 sets per exercise Wed Back and biceps again same thing Fri Legs and shoulders although to be honest legs are such a big body part I tend to train them on there own and train on a 4 day split but if your constrained to time then I find legs and shoulders works ok for me but everyones different... If your not splitting bodyparts then Garry has posted a really good routine for beginners based on training 3 times a week, that a lot of the guys use and swear by. This is just my opinion I'm sure you will get lots more advice from the others.

10-05-2005, 09:10 PM	#3 (permalink)
philb Under Construction Join Date: May 2005 Location: uk Posts: 5 Rep Power:	I started training consistently last june when I bought a rack. my routine then was 3day split, mon shoulders and chest wed legs friday back 5reps, more strength training style. This year I wanted to up the volume and train more frequent, so started with 3xweek full body, 1 set of 12 reps per exercise, mon, wed and fri I wanted to up the volume again (set wise) but didn't want to squat 3xweekly (esp doing multiple sets of 8-12reps) so I changed wed squats to deads. And so I arrive at my current routine. Phil

10-05-2005, 09:19 PM	#4 (permalink)
Deadpool Making Progress Join Date: Jan 2004 Location: In my house Posts: 175 Rep Power:	Theres not much arms in your routine that I can see and in your orginal routine there seems to be no arms in it at all. Think is you should only need to train legs once a week same with all your other bodyparts. Your routine at the moment is like this. Mon Squats 3x8-12 = Quads (legs) Bench 3x8-12 = Chest Barbell Rows 3x8-12 = Back ez curls 2x8-12 = Biceps wed o/h press 3x8-12 = Shoulders deadlift 3x8-12 = Back chins 3 sets = back calfraise 1x15 = calves (legs) Fri Squat 2x15 (might change this to 1x20) = Quads Dips 3x8-12 = Triceps shrugs 3x8-12 = shoulders I just can't see you getting good growth by working like this, Its up to you and I would be interested to hear what the other guys had to say about it, but I think your body would respond better to the routine I suggested and your would get some decent growth.

10-05-2005, 09:52 PM	#5 (permalink)
brett Under Construction Join Date: May 2005 Posts: 4 Rep Power:	i've tried several different routines over the years here are three i've found quite good. The one i use at the moment is just 5 days straight Sat chest sun back mon legs tues shoulders wed arms. when i first started the routine i was given was a sort of split. day 1 chest shoulders tri's day 2 back bi's legs day 3 and 4 rest day 5 as day 1 day 6 as day 2 day 7 rest one i used recently which was fairly intense as u train each muscle group twice in a week.(a good course helps with this one). day1 chest and back day2 shoulders and arms day3 legs day4 rest day5 chest and back day6 shoulders and arms day7 legs on the first 3 days i did the big exercises on the second 3 did the smaller exercises to focus on specific areas. Don't know if these will work for everyone but i base all my training around these routines. I'd be interested in any feed back. hope this gives you some ideas

10-05-2005, 10:47 PM	#7 (permalink)
philb Under Construction Join Date: May 2005 Location: uk Posts: 5 Rep Power:	Here's my take on productive routines, rep ranges etc. Which works better? 3x5, 4x6, 3x12? A 3day split or 3xfull body per week? Inc benching or decline or dips? Do you work your arms directly or let the big compound movements take care of them? Follow any basic routine based on the compound movements, mix it up a bit to give you a bit of variety and keep the motivation going. Consistency is the key here IMO, 3-5 years are you're going to see some good results. Keep adding a bit or metal to the bar (when you can in good form), and you're on your way. I've let myself down in the past by not being consistent, train for a few months, see some improvement then stop. This time I'm determined to keep it up. Phil

10-05-2005, 11:04 PM	#8 (permalink)
Deadpool Making Progress Join Date: Jan 2004 Location: In my house Posts: 175 Rep Power:	The compound movements will hit your arms as a scondary muscle group but yes I work my arms directly. Everyones routine is different depending on what you want to achieve and more importantly what works for you. For me I train back and biceps together and chest and triceps together at the moment as I'm getting some good results from it. But in the past I've hit shoulders and chest together and triceps and biceps together, shocking the body and mixing it up is important for growth to. I couldn't list my routine at the moment other than what bodypart/bodyparts I'm working on what day as apart from the essential movements (bench, squat and DL) I never do the same workout twice, so as to shock the body. I think Exaktely is the same way. Experimentation is the key if it doesn't work for you change it and when it stops working change it again.