NightOp's Routine *Advice, Comments*
Okay guys... Thought I'd lay it all down and get some advice from everyone. After two years of solid training, reading, and learning, I'm still finding new things out and would love any advice, comments, or questions from all of you.
I'm 5'8'', soon to be 20 years old and 175 pounds w/11-13% bf.
My goals - Overall proportioned mass with strength being important but only secondary. I would like to weigh 200 pounds and 12% bf by the age of 23. That is about 27-30 pounds of muscle in 3 years or 10 pounds of lbm per year. I'm young and very fortunate enough to have access to lots of food and I practice proper diet and I recover fairly quickly. I'm not one of those people that easily gains though, but I do gain consistely now matter how slow it seems. These goals might be too high, but goals are important so I said why not.
Here is my routine, sorry I'm a little long winded.
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MONDAY
- Hams -
Lying Machine Leg Curls -3 sets
- Calves -
Sitting Calf Raises - 3 sets
Standing Calf Raises - 4 sets
- Quads/Glutes -
Barbell Squats - 3 sets
Leg Extension Machine - 3 sets
TUESDAY
- Shoulders -
Mil. Barbell Press (bar in front of head) / Mil. DB Press (rotate each week) - 4 sets
Side Laterals/Front raises (alternate each week) - 4 sets
Shrugs - 4 sets
- Chest -
Machine Flies - 3 sets
Cable Crossovers w/pullies at bottom setting - 2 sets
Pushups (hands 12" apart, feet elevated) - 1 burnout set
WEDNESDAY- rest
THURSDAY
- Back -
Deadlifts - 3 sets
Lat Pulldowns (bar in front) - 4 sets
Cable/Machine Rows (alternate each week) - 4 sets
Bent Over Db One-Arm Rows - 4 sets
- Abs -
Random Ab work (situps, crunches, machine, leg raises, etc...)
FRIDAY
- Biceps -
Standing EZ-bar curls (med/wide grip) - 4 sets
Preacher EZ-bar curls (close grip) - 4 sets
Standing DB Hammer curls - 4 sets
- Forearms -
Sitting Forearm EZ-bar curls (med/wide grip) - 3 sets
Reverse Grip EZ-bar curls (med/wide grip) - 3 sets
Rope w/Weight twists - 2 "times"
- Triceps -
Close Grip Barbell Incline Press - 3 sets
Skull Crushers - 4 sets
Cable Pushdowns (v bar) - 4 sets
Overhead/Machine Extensions (alternate each week) - 3 sets
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Now, the principles and rep discussion. I put form over weight every time... form is a cornerstone of proper training. I rest anywhere from 3 to 5 mins between exercises (not sets).
I begin a training period with the above routine, with all sets going to positive (isometric) failure except for squats. I use this for about six to eight weeks and utilize a double progression system of reps and weight. Meaning I pick a weight I can get 6 times unassisted and use that weight every week going to positive failure until I can get it 12 times, then I up the weight 5 or so pounds and start at the bottom of the 6-12 rep range.
This works great for me as long as I keep really good form. Being that I goto failure each set, and rest anywhere from 1.5 - 2.5 minutes between sets, I usually drop anywhere from 5 to 15 pounds (depending on rest and the exercise) for the next set.
(side note- I do not use the drop principle for squats, rather I pick a weight I can do 3 sets of 7 without dropping weight and use it for all three sets.)
Now, like I said, I use this routine for roughly four to six weeks, after that the gains begin to slow due to adaption. At this point I radically change my principles (and some exercises) to include isometric, concentric, and eccentric failure (beats the crap out of your muscles and leaves you feeling destroyed) and all negative sets (requires good partner) and supersets. I do this for 2 weeks and then take a full week of rest from training, thats right, zero training for a week.
I then go back to my original routine of only isometic failure and double progressive poundage/rep system.
(another note- The reason my chest routine is rather low volume, is because I have a naturally large chest/body form and can add mass very easily to my chest... I'm moreso trying to maintain proportion and would really only like to gain muscle density and strength in my chest rather than mass.)
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I eat properly six times per day. And use creatine on a 2 weeks on, 4 weeks off, basis. I also use glutamine at 10 grams per day. I do zero cardio and no ECA or NYC or yohimburn unless I'm in a specific cutting period (which is rare).
For you -
1. What would you change or suggest to anything I've discussed?
Have a nice day and keep training hard :)