TAKE A LOOK AT THIS ALTERNATING ROUTINE

divie · 31-05-2005, 05:24 PM

Hi all, what do you think of this routine, its a full body workout, 3 days a week.Im thinking of ALTERNATING the 2 routines below to spice things up and train different parts of the muscles regurly.Im keen to start this but any good or bad opinions are helpful.I dont bother with leg training and my aim is mass building.Also i go to failure on every set and do 4 sets for each exersisse about 6-9 reps.
THANX FOR YOUR TIME

BENCH PRESS
SHOULDER PRESS(ALTERNATING SETS WITH INFRONT AND BEHIND NECK)
PREACHER CURLS
TRI PUSHDWNS
WIDE GRIP LAT PULLDAWNS
BENTOVER LATERAL RAISES

UPRIGHT ROWS
FLIES
STANDING LATERAL RAISES
OVERHAND GRIP BI CURLS
FRENCH PRESS
CLOSE GRIP PULLDOWNS ( NOT SURE ON THIS EXECISSE?)

Nick500 · 31-05-2005, 10:50 PM

i think its probably time you moved to a more split workout, as you are probably more intermediate than beginner now (previously following garry's beginner workout....)

if you are very much aching the next day after a workout then its time to move on i think....

split: chest and triceps
bench press
tri pushdowns
flies
(not sure what french press is)

back:
wide grip lat pulldowns
upright rows
close grip pulldowns

shoulders biceps:
shoulder press
bentover lat raises
standing lat raises
overhand grip bi curls
preacher curls

..... But where are you leg exercises?? and abs?

Just a thought, dont have to take any notice of me

nick

divie · 01-06-2005, 10:29 AM

I train my abs 4 days a week i do sit ups, crunches and leg raises, 3 sets of each about 30 reps.
I used to train my legs but i was getting regurler pain on my knee area when doing squats and i know so many BB with bad knees its put me of doing them.Cheers for the reply nick i might well use the routine you listed, ill wait for a thew more replies and then ill decide.
cheers

divie · 01-06-2005, 10:48 AM

I might do nicks routine like ill explain:-

3 consecutive days training then have 2 days of and then start again doing 3 consecutive days.This should mean i have increasesd the training intensity of the training session's ie more exercisses and sets for each muscle group but ill be training the muscles every 5 days instead of every other day.I think this sounds good im thinking of doing 5 sets each exercise for nick500's above routine, whats everybodies opinion?, also is this the way you would split it nick?

MON
back

TUE
chest + tris

WED
shoulders + biceps

THUR
rest

FRI
rest

Stu21Ldn · 01-06-2005, 11:31 AM

You won't grow fast if you don't train your legs.

MrSkinny · 01-06-2005, 01:28 PM

Quote:

Originally Posted by Stu21Ldn

You won't grow fast if you don't train your legs.

Totally agree, a lot of the big muscles are below your waist.
There is a lot you can if you don't like squats like leg extensions/ ham curls/ calf raises/ leg press.

I have always found than you need a lot of stretching / good warm up and avoid deep knee squats / presses to be injury free. Also, I try to avoid pushing the too hard if my kneecap feels 'tight'.

divie · 01-06-2005, 01:36 PM

I disagree stu i have a fellow post man collegue at work who has never trained his legs and hes gained a lot of mass, he used to be skinny and two years training later he looks a new bloke, hes got the best triceps ive ever seen and ive come from 10half stone to 12 stone 11 in 8 months, so thats made you look a **** already STU.

STU you always try to dishearten people in many of the replies ive read of you, yea training legs is good as it gives you good physique balance and helps encorage natural testerone growth but to say you cant grow at all if you dont train your legs is thick.
Its comments like theeses that show you shouldnt be listened to.If im not sure on a subject i wont offer a opinion as it can mislead people.
YOU SHOULD TRY ANSWERING THE QUESTIONS STU NOT JUST BARGING IN ON TOPICS AND TRY TO DISAGREE OR DISHEARTEN PEOPLE.

divie · 01-06-2005, 01:50 PM

We all know the txt book shit about training legs, yea its good but i dont do it as im doing fine without it and i know a lot of others who are doing fine aswelland im not trying to get on stage.So does this mean i shouldnt train at all stu as its impossible for me to grow without training my leg as you imply, i actually know a disabelled bloke who beileve it or not works at a gym and hes quite big who works out the best he can and hes come on well but its obvious he hasnt trained his legs as he cant walk.
I think what little stuart was trying to say was " training your legs aswell may stimulate further growth and help you keep a well balanced physique as neglecting muscle groups for a length of time will show in time", thankyou then stu.
STROLE ON!

01-06-2005, 06:23 PM

:shock: :shock: :shock: What's with all the attitude divie?
Have you managed any posts yet without being so confrontational?
No one is trying to dishearten anyone, just pointing out obvious advice that you can't seem to grasp!
Try to calm down a little and not take things out of context. :?

divie · 01-06-2005, 07:35 PM

Well the obvious advice given is wrong as somebody can grow without doing squats.
Thats not what enoys me with stu its the fact every time he post to me he offers NO advice at all just stupidly quick sarcasim, critisism and he comes across that he knows everything.Every time i see hes posted to me i know its not going to help me at all, its just going to be a blunt obvious txt book article with a NEGATIVE vibe to it.

31-05-2005, 05:24 PM	#1 (permalink)
divie Making Progress Join Date: Nov 2004 Location: somerset Posts: 436 Rep Power:	TAKE A LOOK AT THIS ALTERNATING ROUTINE Hi all, what do you think of this routine, its a full body workout, 3 days a week.Im thinking of ALTERNATING the 2 routines below to spice things up and train different parts of the muscles regurly.Im keen to start this but any good or bad opinions are helpful.I dont bother with leg training and my aim is mass building.Also i go to failure on every set and do 4 sets for each exersisse about 6-9 reps. THANX FOR YOUR TIME BENCH PRESS SHOULDER PRESS(ALTERNATING SETS WITH INFRONT AND BEHIND NECK) PREACHER CURLS TRI PUSHDWNS WIDE GRIP LAT PULLDAWNS BENTOVER LATERAL RAISES UPRIGHT ROWS FLIES STANDING LATERAL RAISES OVERHAND GRIP BI CURLS FRENCH PRESS CLOSE GRIP PULLDOWNS ( NOT SURE ON THIS EXECISSE?)

31-05-2005, 10:50 PM	#2 (permalink)
Nick500 Join Date: Aug 2004 Location: Bristol Posts: 3,230 Rep Power:	i think its probably time you moved to a more split workout, as you are probably more intermediate than beginner now (previously following garry's beginner workout....) if you are very much aching the next day after a workout then its time to move on i think.... split: chest and triceps bench press tri pushdowns flies (not sure what french press is) back: wide grip lat pulldowns upright rows close grip pulldowns shoulders biceps: shoulder press bentover lat raises standing lat raises overhand grip bi curls preacher curls ..... But where are you leg exercises?? and abs? Just a thought, dont have to take any notice of me nick ______________________ - Obsession is what lazy people call dedication -

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01-06-2005, 10:29 AM	#3 (permalink)
divie Making Progress Join Date: Nov 2004 Location: somerset Posts: 436 Rep Power:	I train my abs 4 days a week i do sit ups, crunches and leg raises, 3 sets of each about 30 reps. I used to train my legs but i was getting regurler pain on my knee area when doing squats and i know so many BB with bad knees its put me of doing them.Cheers for the reply nick i might well use the routine you listed, ill wait for a thew more replies and then ill decide. cheers

01-06-2005, 10:48 AM	#4 (permalink)
divie Making Progress Join Date: Nov 2004 Location: somerset Posts: 436 Rep Power:	I might do nicks routine like ill explain:- 3 consecutive days training then have 2 days of and then start again doing 3 consecutive days.This should mean i have increasesd the training intensity of the training session's ie more exercisses and sets for each muscle group but ill be training the muscles every 5 days instead of every other day.I think this sounds good im thinking of doing 5 sets each exercise for nick500's above routine, whats everybodies opinion?, also is this the way you would split it nick? MON back TUE chest + tris WED shoulders + biceps THUR rest FRI rest

01-06-2005, 11:31 AM	#5 (permalink)
Stu21Ldn Join Date: Mar 2005 Posts: 721 Rep Power:	You won't grow fast if you don't train your legs.

01-06-2005, 01:36 PM	#7 (permalink)
divie Making Progress Join Date: Nov 2004 Location: somerset Posts: 436 Rep Power:	I disagree stu i have a fellow post man collegue at work who has never trained his legs and hes gained a lot of mass, he used to be skinny and two years training later he looks a new bloke, hes got the best triceps ive ever seen and ive come from 10half stone to 12 stone 11 in 8 months, so thats made you look a **** already STU. STU you always try to dishearten people in many of the replies ive read of you, yea training legs is good as it gives you good physique balance and helps encorage natural testerone growth but to say you cant grow at all if you dont train your legs is thick. Its comments like theeses that show you shouldnt be listened to.If im not sure on a subject i wont offer a opinion as it can mislead people. YOU SHOULD TRY ANSWERING THE QUESTIONS STU NOT JUST BARGING IN ON TOPICS AND TRY TO DISAGREE OR DISHEARTEN PEOPLE.

01-06-2005, 01:50 PM	#8 (permalink)
divie Making Progress Join Date: Nov 2004 Location: somerset Posts: 436 Rep Power:	We all know the txt book shit about training legs, yea its good but i dont do it as im doing fine without it and i know a lot of others who are doing fine aswelland im not trying to get on stage.So does this mean i shouldnt train at all stu as its impossible for me to grow without training my leg as you imply, i actually know a disabelled bloke who beileve it or not works at a gym and hes quite big who works out the best he can and hes come on well but its obvious he hasnt trained his legs as he cant walk. I think what little stuart was trying to say was " training your legs aswell may stimulate further growth and help you keep a well balanced physique as neglecting muscle groups for a length of time will show in time", thankyou then stu. STROLE ON!

01-06-2005, 06:23 PM	#9 (permalink)
Guest Posts: n/a	:shock: :shock: :shock: What's with all the attitude divie? Have you managed any posts yet without being so confrontational? No one is trying to dishearten anyone, just pointing out obvious advice that you can't seem to grasp! Try to calm down a little and not take things out of context. :?

01-06-2005, 07:35 PM	#10 (permalink)
divie Making Progress Join Date: Nov 2004 Location: somerset Posts: 436 Rep Power:	Well the obvious advice given is wrong as somebody can grow without doing squats. Thats not what enoys me with stu its the fact every time he post to me he offers NO advice at all just stupidly quick sarcasim, critisism and he comes across that he knows everything.Every time i see hes posted to me i know its not going to help me at all, its just going to be a blunt obvious txt book article with a NEGATIVE vibe to it.