Thread: workout routine
11-30-2003, 05:59 PM #1Junior Member
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- Sep 2003
Hey guys im 5'7 190lbs about 14%body fatI eat roughly 3,500cal a day. I have been currently working each muscle one day a week and making decent gains now im thinking of going to a routine like this
then mon start on back and so on. i have heard if u can hit a muscle twice a week u will grow twice as fast. I just wanted some input on this routine thanks.
11-30-2003, 06:03 PM #2
Whats up brothers did not have much to do so I thought I would post my workout and get input ..I have done everything as far as routines go ..Metal Militia ,Hit ,HST ,5 day splits so on and so on..I have ALWAYS given a fare amount of time to every routine I have ever done ... And this is the only thing that I feel has given real results as far as size goes ,Now I did make good strength gains in others but when it comes to size this is what has worked unreal for me ......
Monday chest ,shouldrs tris
Incline BB Press 10x10
superset flat bench ,or flys 10x10
BB shoulder press 10x10
super set lat raises 10x10
super set push downs 10x10
tuesday Back ,legs, and bis
Pull downs 10x10
super set BB Rows 10x10
Leg press 10x15
superset hack squats 10x15
Incline DB curls 10x10
super set closegrip preacher curls 10x10
thursday repeat modays lifts
friday repeat tuesdays lifts
I dont go to failure but stop short about a rep or two .I found that for me doing less weight but more volume has always worked for me . Workng the whole body twice a week just keeps me growing .I will often change the exersises just to change things around from time to time but other than that everything stays the same ..I found that In my HIT days I was just not strong enough to stimulate growth to where I could work one muscle group every 9-12 days and if anything as far as size goes I would stay the same strength would go up each time but the size was just not following ..The one bodypart a week was better for me than the HIT because I could work the muscle throughly and let it rest a week then do it again .The only problem I had with this was that my muscle would be ready to lift again around 72hrs later and by me waiting to work that muscle again I feel that that again I was waiting to long and could have been working that muscle again sooner ....Anways the above routine has always given gains .I believe that the key is to not go to failure and increase the volume ...The last reps are always hard but I will stop short of failure so I can get in more sets..I looked into other routines just to see if I would respond to them as well as I did to the above routine but was let down .The only thing that I did really enjoyed was Metal Militia that routine was brutal but I can tell you this if you want a big bench do Metal Militia .In three months I gained 50Ibs on my bench max naturally ....But I overtrained alot with the routine as well ... Anyways Im not baging on anyway of training at all just board and thought I would put down was has worked for me and is working for me for size ....Peace
11-30-2003, 07:30 PM #3Originally Posted by rk713
Personally I don't like to hit back the day before legs...if my back is sore and not totally recovered then it hurts my leg workout....back and abs play a major role when doing squats.
I have not read or heard that working a muscle twice per week will make it grow twice as fast.....that doesn't sound realistic.....there are many different ways to workout.....some use 5 days a week(one major muscle group per day)...some workout 4 days per week with a break in the middle....some workout 3 days per week(with 2 breaks in each week)doing pressing movements, pulling movements, and legs....some hit the gym 6 days per week.......you have to find what works best for you.....personally 5 days per week works best for me.
If ya want to hit some muscles twice per week then I would suggest something like this:
mon - chest/tris
tues - legs
wed - delts/calves
thurs - back/bis
fri - chest/tris
sat - off
sun - off
mon - legs
and so on
I do not do this routine but know someone in my gym that does and they like it alot....good luck to ya bro.
11-30-2003, 08:51 PM #4Junior Member
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- Sep 2003
Thanks for the input. i was thinking that was alot to i wasnt sure. do u guy think this workout will work better.
and so on.doing several warmup sets and one working set for each bodypart.I was reading doggcraps post and it makes sense to me.I think its worth a try.Anyones thoughts on this will be greatly appreciated if anyone thinks i should modify anything.If anyone thinks i should change it this routine let me know.thanks
Last edited by rk713; 12-02-2003 at 07:32 PM.
12-03-2003, 08:10 AM #5Junior Member
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- Sep 2003
I have been reading that alot of people like doggcraps method. I have been lifting for about a year now.If anyone thinks I should change up his routine let me know thanks.
12-03-2003, 08:19 AM #6
What does your reps and sets look like?? I think your routine looks good however not sure as to what your doing with reps and sets, Are you going to dailure or just short of it ......CDOG
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