Need help with new workout routine

[The Natural]

I am gonna start my 10 week cycle of sus and deca and need a GOOD training routine:

I want to split it up like this:

Mon: Chest and calves
Tue: Back and abs
Wed: Legs
Thur: Shoulders and traps
Fri: Arms including forearms
sat and sun: FREE

What do you guys say?

How many sets should I do? I was thinking of 12 on the large muscle grups and 9 for biceps/triceps, but Maybe I should do like 15/10 set? What about the reps? like 6-10??? or 8-12?

Should I do supersets or dropsets???

Please help me out!!!

Thanx brothers!!!

[The Natural]

Hey, CMOOOOOON folks!
CMOOOOON!!!

Help me out here!

[abstrack]

Originally posted by The Natural
I am gonna start my 10 week cycle of sus and deca and need a GOOD training routine:

I want to split it up like this:

Mon: Chest and calves
Tue: Back and abs
Wed: Legs
Thur: Shoulders and traps
Fri: Arms including forearms
sat and sun: FREE

What do you guys say?

How many sets should I do? I was thinking of 12 on the large muscle grups and 9 for biceps/triceps, but Maybe I should do like 15/10 set? What about the reps? like 6-10??? or 8-12?

Should I do supersets or dropsets???

Please help me out!!!

Thanx brothers!!!

Look good, give your self a break during the week. No need to work forearms bro, just dont use straps and do dead lifts. I swear to you on this!!!! You will have some nice ass forearms and a Kung Fu grip!! Straps are for pussies real men use the tiger claw:
As far as sets go i would just find a frequency and run it, then every so often add in super sets or do the ascending half of the pyramid or what ever you choose. i wouldnt super set everything though or drop sets everything. As far as the reps go?? depends on what your working and your goals. This all depends on you and what is working for you. Swole Cat helped me with some dieting and training and from his change in my routine and diet, my gains and physique has made a 180 degree turn.

[The Natural]

OK! Good to know... I dont use straps!

My primary goal is to BULK, BULK and BULK some more!!!

So I should throw in like ONE superset for every musclegroup then?

[abstrack]

I would assume that decsion is up to you, I personally don't super set dead lifts or squats and some others but go for it and find out what is working for you. Training techniques are not written in stone.

[The Natural]

Thanx Bro!

I wont super set squats ofcourse... heh heh!
Its heavy as hell without the superset!

[The Natural]

OK! This is my plan...

MONDAY
*******

CHEST:

Bench press (3 warm up sets)

Bench press
1.set: dropset 4-6rep then drop and 4-6 more
2.set: 6-10 rep
3.set: 6-10 rep

Incline bench press/dumbell press
1.set: dropset 4-6rep then drop and 4-6 more
2.set: 6-10 rep
3.set: 6-10 rep

decline bench press
1.set: dropset 4-6rep then drop and 4-6 more
2.set: 6-10 rep
3.set: 6-10 rep

flyes/pec deck
1.set: dropset 4-6rep then drop and 4-6 more
2.set: 6-10 rep
3.set: 6-10 rep

CALVES:

sitting calf raise (3 warm up sets)

sitting calf raise
1.set: 6-10 rep
2.set: 6-10 rep
3.set: 6-10 rep

standing calf raise
1.set: 6-10 rep
2.set: 6-10 rep
3.set: 6-10 rep

How does it sound? critique appreciated!

[abstrack]

Looks good but why so many warm up sets??? I think after 2 warm up sets. Like 135 for 20 reps then 185lbs for 6-8-10 reps would be ok. then jump into your working sets. 4 sets per group. or I even like 3 sets how you laid it out and add the decline in there or weighted dips. I hope your saying barbell or dumbbell and not both of them?? cause if your doing both of them then I think you doing to much. Same thing with your calves. One warm up set would be fine then get into your working groups. Take out some of them warm up sets and devote that time at the end of your training session to stretching your myscles that have been worked that day. Go have fun monday

[abstrack]

This is just my .o2 So..... run with it or not, Warrior and some other bros might have some better input than I can give you, but most of all find out what works for you and how to train according to your diet will be the key to your success:

[The Natural]

Yes by dumbell/barbell I mean one of them!

So its like 12 set chest...

About the warm-up... I feel like doing so much, because that way I am sure of not getting any injuries!

Warrior is the man, eh?

Maybe I should PM him!

Thanx for your tips bro! Appreciate that!

[abstrack]

Originally posted by The Natural
Yes by dumbell/barbell I mean one of them!

So its like 12 set chest...

About the warm-up... I feel like doing so much, because that way I am sure of not getting any injuries!

Warrior is the man, eh?

Maybe I should PM him!

Thanx for your tips bro! Appreciate that!

Yes !! Warrior is a very good bro!! Very informative and he will help you as much as he can. Shoot him a PM

[The Natural]

Damn! Nothing from warrior yet...

Anybody else who can help me here?

[The Natural]

Nobody!? Looks like Warrior is busy! :-(

OK then, Guess I have to go with what I have!

Thanx abstrack!

[Warrior]

Sorry - long Memorial Day weekend

If you want to train for size then yes, supersets, giant sets, drop sets, ... all this will help to fully fatique/deplete the muscle group for the best hypertrophy response. Even legs too - go do some giant sets with legs and you'll probably be bending over the railing puking on the dude doing the hip abducters - but that's the name of the game... intensity. If you get too nautious it helps to run and slam a gatorade to help you finish your workout - but only do it as a last resort since putting blood into your stomach is not where you want it.

To disect your chest routine I would say this:

Flat Bench Bench Press, 4 sets, 5-8 reps, 2-0-2 tempo
Incline bench press/dumbell press, 2 drop sets, 8-12 reps, 4-0-2 tempo
[S-1]Incline Dumbell Flyes, 3 super sets, 12-15 reps, 4-0-2 tempo
[S-2]Standing Machine Decline Flyes (or wide grip chest dips), 3 super sets, 20 reps, 4-0-2 tempo

Do a workout like this for every other training rotation. Use something simpler as an alternate to keep you motivated and away from overtraining... alternating with a 10X10 GVT day would be a good example. A GVT Chest day could look somehting like this: Flat Bench Press, 10 sets, 10 reps, 60% 1RM load, 60-90 second rest intervals... that's it.

BTW - I am a firm believer in wraps. Many share the same thoughts on not using them but the reason I suggest them is this... whats a bigger muscle group, your back or forearms? Your back obviously. So why limit your back strength to your grip strength. IMO - if you want big forearms and a strong grip, work forearms seperatly. Use wraps to give your back a larger load and more intesity. IMO - wraps build big backs... you can't add slabs of beef to your back without them... but that's just my .02

[The Natural]

Thanx man!
I'll do like you said... soon I am gonna lay out my whole trainingplan!

BTW! I am gonna do AS, so is there still chance for overtraining then?

With 4-0-2 tempo you mean 4on the way up right? So, slow up, medium down!

BTW, I checked some other posts by you... GODDAMN! So much knowledge!

Just one final request, that you check my final training layout (whole week) then to fix it! I'll post it soon! Thanx bro!

[The Natural]

ALLRIGHT!!!

Here is my routine:

WEEK A:
Rest between sets = 1min

MONDAY - Chest & Calves

Flat Bench Bench Press, 4 sets, 5-8 reps, 2-0-2 tempo
Incline bench press/dumbell press, 2 drop sets, 8-12 reps(each drop), 4-0-2 tempo
Superset:
[S-1]Incline Dumbell Flyes, 3 super sets, 12-15 reps, 4-0-2 tempo
[S-2]Standing Machine Decline Flyes (or wide grip chest dips), 3 super sets, 20 reps, 4-0-2 tempo

Sitting Calf raise, max rep x 4 sets (rest = 10 sec)

TUESDAY - Back & Abs

Pulldown front wide grip, 4 sets, 5-8 reps, 2-0-2 tempo
Deadlift from knee, 2 drop sets, 8-12 reps(each drop), 4-0-2 tempo
Superset:
[S-1]Short grip row, 3 super sets, 12-15 reps, 4-0-2 tempo
[S-2]lat pushdown (cable-looks like triceps pushdown) ,3 super sets, 20 reps, 4-0-2 tempo

Situps, max rep x 4 sets (rest = 10-30 sec)
Ab machine, max rep x 4 sets (rest = 10-30sec)

WEDNESDAY - Legs

Quad:
Squats, 4 sets, 5-8 reps, 2-0-2 tempo
Leg Press, 2 drop sets, 8-12 reps(each drop), 4-0-2 tempo
Superset:
[S-1]Leg extension, 3 super sets, 12-15 reps, 4-0-2 tempo
[S-2]heck squats, 3 super sets, 20 reps, 4-0-2 tempo

Bi:
Superset:
Laying leg curl, 4 sets, 5-8 reps, 2-0-2 tempo
Standing single leg curl, 4 sets, 12-15 reps, 4-0-2 tempo

THURSDAY - Arms

Biceps:
Barbell curl, 4 sets, 5-8 reps, 2-0-2 tempo
Superset:
[S-1]Dumbell curls, 3 super sets, 12-15 reps, 4-0-2 tempo
[S-2]Dumbell hammer curl (or _/\_/\_ shaped barbell) ,3 super sets, 20 reps, 4-0-2 tempo

Triceps:
French press, 4 sets, 5-8 reps, 2-0-2 tempo
Superset:
[S-1]triceps pushdown V-grip, 3 super sets, 12-15 reps, 4-0-2 tempo
[S-2]pushdown with rope ,3 super sets, 20 reps, 4-0-2 tempo

FRIDAY - Shoulders & Traps

Shoulders:
Dumbell press, 4 sets, 5-8 reps, 2-0-2 tempo
Side laterals, 3 drop sets, 8-12 reps(each drop), 4-0-2 tempo
Superset:
[S-1]Barbell raise to chin, 3 super sets, 12-15 reps, 4-0-2 tempo
[S-2]Cable for backshoulder,3 super sets, 20 reps, 4-0-2 tempo

Traps:
Superset:
[S-1]Barbell, 3 super sets, 12-15 reps, 4-0-2 tempo
[S-2]Dumbell,3 super sets, 20 reps, 4-0-2 tempo

[Warrior]

4-0-2 refers to a 4 second negative (the way down), 0 second stop and a 2 second in the positive (pushing/pulling). Shorter range movments would be more like 3-0-2. The biggest thing is to not drop a negative. Negatives are one possible link to hyperplasia (creating enough trauma to increase the number of muscle fibers). You want to bring it down in a controlled fasion then pop it back up.

BTW - for the same reason - don't ever let a spotter help you lower a weigh when doing forced reps...

N/P - thankx for the thonks...

[The Natural]

WEEK B:

Chest:
Bench press, 10sets 10 rep

Back:
pulldown front, 5 sets 10 rep
short grip row, 5 sets 10 rep

Legs:
Quad:
Squats, 5 sets 10 rep
leg extension, 5 sets 10 rep

Bi:
laying leg curl, 5 sets 10 rep

Arms:
Biceps:
barbell curl, 8 sets 10 rep
triceps:
pushdown V-grip, 8 sets 10 rep

Shoulders:
dumbell press, 5 sets 10 rep
side lateral, 3 sets 10 rep
backshoulders, 4 sets 10 rep

[The Natural]

I know this is kinda long... but appreciate your help bro!

[Warrior]

Looks like you got the gist of it killa.

Just a few things to remember...

Some muscle groups require a few more reps for growth. You should increase the reps for quadriceps (but not hamstrings). And calves need continous tension for at least 40 seconds. The others are far more indivualized... and you'll learn as you go... especially after this routine - you will know which bodyparts can hang longer than others...

I would change your heavy leg day to this:

Quads/Hams:
Squats, 4 sets, 10-12 reps, 2-0-2 tempo
Leg Press, 2 drop sets, 12-18 reps(each drop), 4-0-2 tempo
[G-1]Hack Squat, 2 giant sets, 15-18 reps, 4-0-2 tempo
[G-2]Hamstring Curls, 2 giant sets, 8-10 reps, 3-0-2 tempo
[G-3]Leg extension, 2 giant sets, 20 reps, 3-0-2 tempo

Also... GVT should be 10 sets, 10 reps with short RI's. An adrenelin pump occurs after the 6-7 set that makes the load easy again - so if you stop after 5 sets, you are gonna miss it.

Not trying to kill ya or anything - be sure you increase your calories, get plenty of rest (avoid late night carbs and food binges to keep night sweats minimal while "on") and proper basic supplements (protein, Muti Vitamins, Vitamin C). With all this, the cycle on the androgens and NEVER dipping daily calories below 3000 per day - you have all kinds of room to grow. Have fun...

[The Natural]

Thanx a million bro!!!

Now its time to play THE GAME!!!

[The Natural]

Originally posted by Warrior

N/P - thankx for the thonks...

Hey man... THANK YOU!

I've done my chest day yesterday... and... well I got the PUMP of a lifetime, but I wasnt so tired... like I could have done a couple of more sets... and today, I am not like VEEERRRRY sore... just ok!
Is it I who lack intensity or is this the way?

Right now I am going to training... BACK day!

Thanks Warrior!

[Warrior]

The pump is a good sign. And this type of trianing is a sure fire way to get a nice flood of blood to the muscle group. As far as soreness - you will probably be most sore 2-3 days after the bodypart was worked.

Some things to remember with this type of trianing...

FORM: Don't let yourself cheat to where you stop effectively targeting the muscle group. Every set should remain consistent with the warm-ups. There is no room for ego lifting here...

INTENSITY: Putting up with the burn from an increase production in lactic acid is not something your body learns from physical changes but more from motivational. Your tollerence to the pain can seperate you from the others in your gym. You should have it in you mind set that you are going all the way - do not stop when it just begins to hurt. The more you work through the burn - the more satisfying this will be for you. The androgens will kick in and help you with this - but this should always be something you focus on. Mental ways to keep going are things like imagining yourself built out of hydrolic pistons as you breath out on the positive range (letting out pressure). Or imagine exploding like a shuttle pushing off into orbit. Also, adding a few tabs of alka seltzer (sodium bicarbonate) to your water bottle also helps to buffer down the lactic acid for faster recovery inbetween sets (I know it sounds weird - but it works and it's cheap).

You can add a set or two - but remember... you can train hard or you can train long - you can't do both...