Could you guys suggest some routines?

[Little Herc]

Hey there,
I was wondering if you guys got some suggestions for a 4 day workout routine. I been trying to put one together but it's kinda confusing. I was on a 3 day a week routine about 5 years ago and i was doing high reps exercises, mostly machines, and i was in great shape but gaining no size. Actually losing weight.. I've been getting myself in cardiovascular shape again for the past 2 months and got my diet in check (had no diet 5years ago and i smoked). This time i want to gain some size and build a good frame. I am under the impression that starting out its best to go Heavy weight 6-8 reps till failure? dropping weight every set? The more compound exercises the better? Any suggestions for going to failure with no spot w/o killing yourself with the weight It's hard for me to get my friends wives to let them come out to play on a dedicated schedule. thanks

[Reed]

Here you go

Welcome to HIT training

Day 1: Chest/Biceps
Day 2: Legs
Day 3: off
Day 4: Shoulders/traps/triceps
Day 5: Back/rear delts
Day 6: off

When you decide you exercise, warm up to the FINAL set where you go to absolute failure w/ the rep range you have. Its going to be very difficult to go to absolute failure without a spotter. It would be in your best interest to grab spots on these final sets


Of course more compound exercises the better, you wanna get big right? Dead lifts, squats, bench (incline primarily), military press.....

Utilize the smith machine is my suggestion if you absolutely not grab a spot, be safe and push your self to the absolute limit

Start reading everything you can on High Intensity Training (HIT). Read articles on the net, watch Dorian or Mike Mentzer videos on youtube, books, the more you know about the training style the better you can craft it for yourself

[eatrainrest]

i like REED'S SPLIT except i liek to perform traps with back as most back movements utilize the traps. good split reed.

[Reed]

true that, switch it up if you please. This is however how Dorian Yates use to go about it.

3 exercises for the chest/biceps/quads/hamstrings/triceps

Back would be 2 exercises for back width (lats, machine pullover, reverse grip pulldowns), 2 for upper back (barbell row, hammer row), and 1 exercise for lower back (hyperextensions), then 2 exercises for rear delts

Then would do shoulder press, 2 for side delts (cable laterals, seated lateral raises)

one exercise for traps (db shurgs)

and only did 2 exercises for calves.


However I believed he switched the shoulder and back day
Day 3: Back......
Day 4: Shoulders
I figured to switch it in order to allow the delts and triceps more rest before the workout starts over in less than 48 hours



I went about it the EXACT way he did in my Blood & Guts log: http://forums.steroid.com/showthread.php?t=373616

Never did make it to the drol though as it came in super super late in which I only had a bit of time to bulk up before my contest prep and the tren ended up being underdosed homebrew and I was doing 50mg ed which was fine