Eatrainrest and others

[Twist]

Eat you helped me so much at my last plateau and now I hope you, and others, will again.
21 163.5 lbs
8%bf
trt dose with levels at 800
I am trying to clean bulk and my thread on that can be seen in the diet section so input appreciated.

I have hit a plateau with progress and think I need to switch up my training schedule. Below is what it was and I am looking for advise on how I should change my reps and exercises around so that I can maximize my bulk. I will never be calorie deficient so I was thinking I can work a little harder than I was on my cut. Chest and arms lag, legs are really far behind.
Old Schedule
Chest routine
3 flat bench - 4, 4, 12
3 incline barbell/dumbbell - 4, 4, 12
2 decline flys - 8-12, 8-12 *focus on ultra slow reps with great range of motion

Back routine
3 pullups- max, max, max
3 pulldowns - 10, 8, 6
3 cable rows (wide grip) - 10, 8, 6
3 dead lifts – 4, 4, 12

Bicep routine
3 seated curls – 8, 8, 8
3 flat bb curls – 10, 10,10 (can’t go heavy with these due to fracturing both arms many times)
3 bb curl (cord) – 12, 10, 8
New Tricep routine
4 Dips – 6, 6, 16
3 overhead dumbbell – 8, 6, 6
3 tricep pushdown – 10, 8, 6

Delt routine
4 military press – 12, 10, 10, 10 (heavy hurts real bad, behind the neck seems to be making progress)
3 lateral raise (cord) – 8, 6, 6 (Rotate between this and bent over for rear delts weekly)
3 upright rows – 8, 8, 16

Leg routine
3 squats – 4, 4, 12
3 Lunges (distance) – approximately 16, 10, 8
4 leg extension – 12, 12, 10, 6 drop 8
4 seated leg curls – 12, 12, 10, 6 drop 8
6 seated calf raises – 12, 10, 10, 8, 8, 6 drop 10

Old Split
Day 1
Legs

Day 2
rest/ cardio only (cut)

Day 3
Chest/Back (superset)

Day 4
Rest

Day 5
Arms/ shoulders

Day 6
Cardio

Day 7
back to day 1

I made great gains on this program. Hope I can do it again

[Gaspari1255]

A few problems I see. You really don't have any compound movement as a Tri exersize (Close Grips, Reverse Grip, JM Presses, Skull Crushers).

I don't like your chest routine at all. (Take out decline flies and add presses, Add some incline flies in there along with some cable movement)

Shoulders- Not bad BUT I don't see any rear delt exersizes? (add two- every other week isnt gonna cut it)

Biceps- Take out the cord thing and add preachers for isolation.

Traps/Forearms: You can hit them indirectly but I think a couple sets a week is really beneficial for both.

Legs look ok to me, good luck.

[MuscleScience]

How did you fracture your arms???

[Twist]

A few problems I see. You really don't have any compound movement as a Tri exersize (Close Grips, Reverse Grip, JM Presses, Skull Crushers).

I don't like your chest routine at all. (Take out decline flies and add presses, Add some incline flies in there along with some cable movement)

Shoulders- Not bad BUT I don't see any rear delt exersizes? (add two- every other week isnt gonna cut it)

Biceps- Take out the cord thing and add preachers for isolation.

Traps/Forearms: You can hit them indirectly but I think a couple sets a week is really beneficial for both.

Legs look ok to me, good luck.

Triceps - I will put skull crushers in there, what is jm press and reverse grip? also I think close grip bench works my chest too much to do the day or two days after I worked chest.

Chest - my chest lags and has benefitted from less training, as eat thought it would. But I am looking to change my chest routine especially. My incline lacks so you think I should do incline, decline, flat press and a flat fly exercise? what kind of reps?

Shoulders - My shoulders are naturally big and barely need any training to stay proportional. I also get severe pains in my shoulders when I do too many exercises. I will adjust my shoulder routine after I start my new training schedule.

Biceps - Noted. Also My biceps are not very long and I feel my peak lacks from this. any ideas?

Traps - will add in smith machine shrugs when I do shoulders.

forearms - I hate it when I see people doing forearm exercises. lol the only people I see doing them are the really small guys.

How did you fracture your arms???

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[t-gunz]

his real name is tony hawk!!!

lol

















sorry i'm pretty tired atm haha

[ranging1]

for ur chest do

3 sets dumbell press, 5-8 rep range
3 sets decline bench press 7-10 rep range
2 sets incline dumbell press

this is a very effective workout, trust me, itll build alot of strength and take pressure off ur shoulders so u can focus on ur chest

as for ur back routine, to much work for ur lats, uve got over 6 sets for just lats? 3-4 sets is all u need for them

as for middle back again 3-4 sets, e.g 3 sets dumbell rows (great exercise, i just hit 60kg each arm) DONT do cable rows, u lift minimum weight with this exercise, and dont stimulate much muscle fibers

deadlifts great exercise BUT switch tpo a hgiher rep range, the lower rep ranges focus more on ur legs and lower body, the higher reps place more tension time on ur back, so switch to 8-10 rep range

[Gaspari1255]

for ur chest do

3 sets dumbell press, 5-8 rep range
3 sets decline bench press 7-10 rep range
2 sets incline dumbell press

this is a very effective workout, trust me, itll build alot of strength and take pressure off ur shoulders so u can focus on ur chest
as for ur back routine, to much work for ur lats, uve got over 6 sets for just lats? 3-4 sets is all u need for them

as for middle back again 3-4 sets, e.g 3 sets dumbell rows (great exercise, i just hit 60kg each arm) DONT do cable rows, u lift minimum weight with this exercise, and dont stimulate much muscle fibers

deadlifts great exercise BUT switch tpo a hgiher rep range, the lower rep ranges focus more on ur legs and lower body, the higher reps place more tension time on ur back, so switch to 8-10 rep range

Who gives a shit if he gets stronger? We need to get him BIGGER. Incline and Flat put a TON of stress on front delt, so I don't know where you got that comment from. Flies and or a cable movement would be appropriate at the end of his work out.

[Gaspari1255]

for ur chest do

3 sets dumbell press, 5-8 rep range
3 sets decline bench press 7-10 rep range
2 sets incline dumbell press

this is a very effective workout, trust me, itll build alot of strength and take pressure off ur shoulders so u can focus on ur chest

as for ur back routine, to much work for ur lats, uve got over 6 sets for just lats? 3-4 sets is all u need for them

as for middle back again 3-4 sets, e.g 3 sets dumbell rows (great exercise, i just hit 60kg each arm) DONT do cable rows, u lift minimum weight with this exercise, and dont stimulate much muscle fibers

deadlifts great exercise BUT switch tpo a hgiher rep range, the lower rep ranges focus more on ur legs and lower body, the higher reps place more tension time on ur back, so switch to 8-10 rep range

If it's done with good form, it doesn't matter what the rep range is. I think most people begin to use their legs more when the weight goes up because they cannot handle it and cheat. Just keep super strict form.

[ranging1]

as for ur bicep and tricpe routine WAY to much, 6 sets for triceps, and 6 sets for biceps is plently

for ur triceps DONT do dips, they place strain on ur chest, and will overtrain ur chest

good tricep workout
3 sets lying skull crushers (straight bar, stimulates more muscles fibers)
2 sets dumbell hammer grip skull crushers
1 set tricep press down
tricep rep ranhes should be above between 7-12, no lower becuase ull loose form with a small muscle group

as for biceps im realy not the person to tell u coz i can only dumbell curl 27kg each arm with good form, so i dont wanna give advice on abodypart i have iussues with

[Gaspari1255]

as for ur bicep and tricpe routine WAY to much, 6 sets for triceps, and 6 sets for biceps is plently

for ur triceps DONT do dips, they place strain on ur chest, and will overtrain ur chest

good tricep workout
3 sets lying skull crushers (straight bar, stimulates more muscles fibers)
2 sets dumbell hammer grip skull crushers
1 set tricep press down
tricep rep ranhes should be above between 7-12, no lower becuase ull loose form with a small muscle group

as for biceps im realy not the person to tell u coz i can only dumbell curl 27kg each arm with good form, so i dont wanna give advice on abodypart i have iussues with

WHy woud he do 5 sets of skulls when he grow through in an extremely mass building movement such as CGB, Reverse Grip, or JM Presses?

[ranging1]

as for delts
try doing 2 set dumbell military press, rep range 6-10
1 set behind the neck barbell press, 8-10 rep range
3 sets machine lateral raises (very effective), 10-12 rep range
1-2 sets upright rows (wide grip) 8-12 rep range

[ranging1]

as for ur leg and calve workout, its ridicoulous, i dont c progress in that at all

try this, its been giving me great results atm im 45 degree leg press 700kg, which is my best ever

4 sets 45 degree leg press, make sure ur feet are fairly high up, im sick of seeing people do this exercise with their feet at the bottom of the rest, it just ruins ur lift and ****s ur knees, (rep range, (8, 6, 8, 10)
2 sets machine squat, rep range 8-10
3 sets good mornings (rep range 8-10)
2 sets leg curls (rep range 12-15)
3 sets calve raises using 45 degree leg press, rep range 12-15

thats ALLLL u need for legs and calves, and i know coz their my best body part,

[Gaspari1255]

as for ur leg and calve workout, its ridicoulous, i dont c progress in that at all

try this, its been giving me great results atm im 45 degree leg press 700kg, which is my best ever

4 sets 45 degree leg press, make sure ur feet are fairly high up, im sick of seeing people do this exercise with their feet at the bottom of the rest, it just ruins ur lift and ****s ur knees, (rep range, (8, 6, 8, 10)
2 sets machine squat, rep range 8-10
3 sets good mornings (rep range 8-10)
2 sets leg curls (rep range 12-15)
3 sets calve raises using 45 degree leg press, rep range 12-15

thats ALLLL u need for legs and calves, and i know coz their my best body part,

Thats your body. Not his. I know for a fact that my calves grow better when I hit them 3x a week compared to one. Im sorry dude but youre info is pretty misleading.

[Twist]

Input please

Back
Deadlifts - 8,8,12
Weighted pull ups - 6,6,8
Rows - 8,8,12

Chest
Flat - 6,6,6
Decline - 8,8,8
Incline - 8,8 (only 2 sets? this part is lagging)
No Flyes? I love flyes!

Bicep
Flat Bar curl - 8,8,8
Seated curls - 12,10,8

Tricep
Skull crushers - 8,8,8
Tricep pushdown - 8,8,8
Tricep Pressdown - 12,12

Delts
Will figure out later

Legs
I don't like machine squats and I don't like good mornings

[FireGuy]

I have to diagree with much of what you are saying as well Ranging1.

Dips for triceps will cause you to overtrain your chest? Depends on your form, staying upright and not leaning forward makes this a very effective tricep movement.

3-4 sets is too much for lats but he needs more back work? I think I know what you are trying to say but your lats ARE the majority of your back and I challenge you to find me a back exercise where the lats are not directly involved.

7-12 rep range on small muscles or you will lose your form? I have no idea how you arrived at this conclusion either. If you can elaborate more maybe I can get an understanding of what you are getting at.

Deadlifts place more focus on the legs at lower reps but switch to the back when doing medium reps? Again, I have to idea how you came to this conclusion. My form is the exact same regardless of the weight I am using. Maybe you are implying his form will suffer at lower reps? If so then he needs to work on his form not change his rep scheme.

Calves are your best bodypart so he should do what you do? This is more than likely due to great genetics on your part. Doesnt mean it's what is going to work for him. For me my calves need to be killed with high sets at least twice a week to grow.

I have a feeling Muscle Science can probably come up with quite a few studies to clarify things even further.

[MuscleScience]

I have to diagree with much of what you are saying as well Ranging1.

Dips for triceps will cause you to overtrain your chest? Depends on your form, staying upright and not leaning forward makes this a very effective tricep movement.

3-4 sets is too much for lats but he needs more back work? I think I know what you are trying to say but your lats ARE the majority of your back and I challenge you to find me a back exercise where the lats are not directly involved.

7-12 rep range on small muscles or you will lose your form? I have no idea how you arrived at this conclusion either. If you can elaborate more maybe I can get an understanding of what you are getting at.

Deadlifts place more focus on the legs at lower reps but switch to the back when doing medium reps? Again, I have to idea how you came to this conclusion. My form is the exact same regardless of the weight I am using. Maybe you are implying his form will suffer at lower reps? If so then he needs to work on his form not change his rep scheme.

Calves are your best bodypart so he should do what you do? This is more than likely due to great genetics on your part. Doesnt mean it's what is going to work for him. For me my calves need to be killed with high sets at least twice a week to grow.

I have a feeling Muscle Science can probably come up with quite a few studies to clarify things even further.

I have read every paper in every month of every year in the Journal of Strength and Conditioning, MSSE and Muscle and Nerve going back to about the year 2000. I read J.A.P when something interesting comes out, I have email alerts when something cool comes out in J of Biochem. I get monthly news letter from NSCA since I got my CSCS. Suffice it to say I have read way to many articles on training...
Well I guess I read the abstracts anyway, no one reads a full study unless they are interested in it, disagree with findings or are using it as a literary reference for a study or article.

Edit: added study, probably the best review article I have ever read on the basics of resistance exercise.

A CRITICAL ANALYSIS OF THE ACSM POSITION STAND ON RESISTANCE TRAINING: INSUFFICIENT EVIDENCE TO SUPPORT RECOMMENDED TRAINING PROTOCOLS

RALPH N. CARPINELLI1, ROBERT M. OTTO1, RICHARD A. WINETT2

1Human Performance Laboratory, Adelphi University, Garden City, New York 11530 USA
2Center for Research in Health Behavior, Virginia Tech, Blacksburg, Virginia 24061 USA

ABSTRACT

A CRITICAL ANALYSIS OF THE ACSM POSITION STAND ON RESISTANCE TRAINING: INSUFFICIENT EVIDENCE TO SUPPORT RECOMMENDED TRAINING PROTOCOLS. Ralph N. Carpinelli, Robert M. Otto, Richard A. Winett. JEPonline 2004;7(3):1-60. In February 2002, the American College of Sports Medicine (ACSM) published a Position Stand entitled Progression Models in Resistance Training for Healthy Adults. The ACSM claims that the programmed manipulation of resistance-training protocols such as the training modality, repetition duration, range of repetitions, number of sets, and frequency of training will differentially affect specific physiological adaptations such as muscular strength, hypertrophy, power, and endurance. The ACSM also asserts that for progression in healthy adults, the programs for intermediate, advanced, and elite trainees must be different from those prescribed for novices. An objective evaluation of the resistance-training studies shows that these claims are primarily unsubstantiated. In fact, the preponderance of resistance-training studies suggest that simple, low-volume, time-efficient, resistance training is just as effective for increasing muscular strength, hypertrophy, power, and endurance—regardless of training experience—as are the complex, high-volume, time-consuming protocols that are recommended in the Position Stand. This document examines the basis for many of the claims in the Position Stand and provides an objective review of the resistance training literature.

[Gaspari1255]

I have read every paper in every month of every year in the Journal of Strength and Conditioning, MSSE and Muscle and Nerve going back to about the year 2000. I read J.A.P when something interesting comes out, I have email alerts when something cool comes out in J of Biochem. I get monthly news letter from NSCA since I got my CSCS. Suffice it to say I have read way to many articles on training...

off topic but I really miss the JCVD avy lol

[MuscleScience]

off topic but I really miss the JCVD avy lol

I do to, I havent got use to the new one yet.

[ranging1]

WHy woud he do 5 sets of skulls when he grow through in an extremely mass building movement such as CGB, Reverse Grip, or JM Presses?

its a suggested exercise, not a die hard follow plan

Who gives a shit if he gets stronger? We need to get him BIGGER. Incline and Flat put a TON of stress on front delt, so I don't know where you got that comment from. Flies and or a cable movement would be appropriate at the end of his work out.

ur going to tell me size doesnt follow strength?

2 sets of incline? alot of stress on ur front delt? u talk about the guy needing to be alot BIGGER, if that true why make him go do isolation exercies like cable flys and flys? they do little for mass,

Thats your body. Not his. I know for a fact that my calves grow better when I hit them 3x a week compared to one. Im sorry dude but youre info is pretty misleading.

obviously , but what im trying to get arcoss here is u DONT need to thrash ur legs to stimualte growth, and even if u can train ur calves 3x a week that suggests ur calves have great recovery abilities, its called trying something different, NOT EVERYONE needs to thrash every muscle group to acheive growth, an amazingly MOST people actually DONT need to do endlesss sets to acheieve growth

If it's done with good form, it doesn't matter what the rep range is. I think most people begin to use their legs more when the weight goes up because they cannot handle it and cheat. Just keep super strict form.

agree, but ive seen countless people fail at good form due to the weight is heavy, thats WHY i suggested it, also smaller muscle groups ARE harder to maintain strict form in lower rep ranges, just becuase smaller muscle groups struggle lifting heavier weights then a larger muscle group, as u said people use their legs becuase they cant maintain form, isnt if funny how u see people more comanly cheat on smaller muscle groups?

the guy did say his hit a platue, and many times form is a reason behind it? im just trying to make my routine suggestions possible and appropriate, if i suggested 3 reps im sure many would argue will me about that to

I have to diagree with much of what you are saying as well Ranging1.

lol the bad thing is, u know what ur talking about, so thats never a good thing to argue with ahahahah

Dips for triceps will cause you to overtrain your chest? Depends on your form, staying upright and not leaning forward makes this a very effective tricep movement.

fireguy yes i agree with u, i just suggested not dips becuase many people use this as a chest exercise, and by not doing this u do help prevent straining ur chest
IF u can maintain good form and only place tension on ur triceps by all means to so
3-4 sets is too much for lats but he needs more back work? I think I know what you are trying to say but your lats ARE the majority of your back and I challenge you to find me a back exercise where the lats are not directly involved.

agree, what im trying to get acroos is DIRECT targeting of lats, like pull ups, the guys doing 6 sets of DIRECT lat exercises, and then continueing with oher back exercises, and like u said, that requires ur lats aswell, so their is a possibility of overtraining them IMO, happy to hear urs

7-12 rep range on small muscles or you will lose your form? I have no idea how you arrived at this conclusion either. If you can elaborate more maybe I can get an understanding of what you are getting at.

cause mate, im sure uve seen many guys in a gym cheat when lifting, and the main muscle groups im guessing are shoulders, triceps, biceps, calves, traps, hamstrings, lower back, well thats in every gym ive been in,
maybe u see different?, i just said stay between this rep range becuase lower rep ranges have been focused on strength training, rather then muscle size, and the 7 above rep range has been well shown to be focused towards more muscle size, i stopped at 12 rep range just becuase any further and its a different stimulation of muscle fibers that are not great for muscle size,
i mentioned the loss of form just becuase MANY people to tend to loose form, and its easier to loose frm on smaller muscle groups since u can use ur bigger ones to help assist them
and muscular developed u are, the better form u tend to be able to achieve with lower reps, just becuase u have beter CNS control and muscle fiber build ups (ive read studies on this, but maybe uve read different?)

Deadlifts place more focus on the legs at lower reps but switch to the back when doing medium reps? Again, I have to idea how you came to this conclusion. My form is the exact same regardless of the weight I am using. Maybe you are implying his form will suffer at lower reps? If so then he needs to work on his form not change his rep scheme.

yes i am implying form, just becuase the heavier people seem to go the more form they seem to loose, as for the back an leg statement, i refer to time under tension, just becuase the longer u deadlift the more u strain ur back since it is under constant stimulation in a deadlift movement, legs contract at the top giving them rest, AND when the bar is placed back down, obviously theirs not a huge difference BUT its still their

Calves are your best bodypart so he should do what you do? This is more than likely due to great genetics on your part. Doesnt mean it's what is going to work for him. For me my calves need to be killed with high sets at least twice a week to grow.

i agree, BUT its something for a change up, since its ALWAYS good to try something new, and their is proof the calves respond to 3-4 sets range with higher reps due to their muscle fiber makeup, and ur CNS link to the muscle groups, however calves are usually a probelm body part for people (like biceps) not becuase their a weak link, but becuase people dont train them correctly
I have a feeling Muscle Science can probably come up with quite a few studies to clarify things even further.

lol everyone does

guys try remeber i just literally wrote a workout for the guy, so its a little difficult to cover every exact detail to precise, and make sure their no flaws in my suggestions


fireguy thank u for ur reply, makes complete sense

******, ur tricep siuggestion, u were just looking to find something in that workout to correct, dont mock my workout when urs is and alternative not a correction

ur comment on 'shitloads stronger doesnt matter' is INCORRECT, with strength comes size, thats what muscles function are

ur rep range comment i agree, but what i was trying address here was the prevetion fo cheating when lifting, NOT the bible of rep ranges to follow

[Gaspari1255]

its a suggested exercise, not a die hard follow plan



ur going to tell me size doesnt follow strength?

2 sets of incline? alot of stress on ur front delt? u talk about the guy needing to be alot BIGGER, if that true why make him go do isolation exercies like cable flys and flys? they do little for mass,



obviously , but what im trying to get arcoss here is u DONT need to thrash ur legs to stimualte growth, and even if u can train ur calves 3x a week that suggests ur calves have great recovery abilities, its called trying something different, NOT EVERYONE needs to thrash every muscle group to acheive growth, an amazingly MOST people actually DONT need to do endlesss sets to acheieve growth



agree, but ive seen countless people fail at good form due to the weight is heavy, thats WHY i suggested it, also smaller muscle groups ARE harder to maintain strict form in lower rep ranges, just becuase smaller muscle groups struggle lifting heavier weights then a larger muscle group, as u said people use their legs becuase they cant maintain form, isnt if funny how u see people more comanly cheat on smaller muscle groups?

the guy did say his hit a platue, and many times form is a reason behind it? im just trying to make my routine suggestions possible and appropriate, if i suggested 3 reps im sure many would argue will me about that to



lol everyone does

guys try remeber i just literally wrote a workout for the guy, so its a little difficult to cover every exact detail to precise, and make sure their no flaws in my suggestions


fireguy thank u for ur reply, makes complete sense

******, ur tricep siuggestion, u were just looking to find something in that workout to correct, dont mock my workout when urs is and alternative not a correction

ur comment on 'shitloads stronger doesnt matter' is INCORRECT, with strength comes size, thats what muscles function are

ur rep range comment i agree, but what i was trying address here was the prevetion fo cheating when lifting, NOT the bible of rep ranges to follow

Strength does NOT mean size. Do you know how many guys I see in my gym who throw on 315 flat hit it for like 4 times. Get up, take a few minutes break. Hit it again for 3 or 4 times. Then 6 months later they will be doing 335 for 3 or 4 times. Do they get stronger? yes. Do they get bigger? No. These are the people that totally neglect incline, go over to it after they are totally fatigued and struggle with 205lbs. I know SEVERAL people who are bigger then guys much stronger than them. Strength is over-rated homeslice.

.........on a side note, I am not here to argue. Twist can take whom evers advice he wants to. I don't agree with your suggestions/you don't agree with mine. Case closed.

[amcon]

what is a trt dose .... this will help a lot for us to know

[Gaspari1255]

what is a trt dose .... this will help a lot for us to know

But here is a good article -

http://www.duj.com/Article/Hellstrom2/Hellstrom2.html

[amcon]

as for the work out you have some good advise from people with many many posts... use it. and if you have been useing this work out for a while then change it to some thing else for two weeks to get your self out of the rut.

[Twist]

so ummm... what is the advice guys? I was doing low reps before for big compound movements so do you think I should change them to higher reps? and if so should I do more sets also?

I hit calves and abs twice a week. if that helps any...
If I can't get the form perfect I lower the weight, so if I can do 4 reps that means 4 reps with good form, even though I might be able to do 6 reps with a little sacrifice in form.

[Gaspari1255]

so ummm... what is the advice guys? I was doing low reps before for big compound movements so do you think I should change them to higher reps? and if so should I do more sets also?

I hit calves and abs twice a week. if that helps any...
If I can't get the form perfect I lower the weight, so if I can do 4 reps that means 4 reps with good form, even though I might be able to do 6 reps with a little sacrifice in form.

imo, you should be rotating your reps every week. anywhere from 6-12. It's great to change it up going from heavy to light, light to heavy, etc. Anything less than a set of 5 or 6 is kind of geared towards strength only. I wouldn't go under 6 for all around mass.

[FireGuy]

I have had better luck changing the rep range monthy rather than weekly. You might try both and see what works best on you. Be sure on your higher rep workouts you still are trying to progress in the amount of weight you are moving. Dont let lighter weight equal lighter intensity.

[POPS]

I have had better luck changing the rep range monthy rather than weekly. You might try both and see what works best on you. Be sure on your higher rep workouts you still are trying to progress in the amount of weight you are moving. Dont let lighter weight equal lighter intensity.

I agree 100%! I used to do between 10-12 reps not really adding too much weight. Now that Ive been taking spawn for size and strength, I went to 6-8 and got bigger and stronger in the past 3 1/2 weeks. Ill do a drop set of 12 - 15 for the last exersize for one CRAZY pump!!

[eatrainrest]

I have had better luck changing the rep range monthy rather than weekly. You might try both and see what works best on you. Be sure on your higher rep workouts you still are trying to progress in the amount of weight you are moving. Dont let lighter weight equal lighter intensity.

well said

[Twist]

when I do higher reps should I do more exercises or sets?

[FireGuy]

when I do higher reps should I do more exercises or sets?

I would not, like I said, dont let higher reps and lighter weight equate to less intensity. You can still do a set up 12-20 reps and go til failure. I think you will find this is much more taxing and a harder than doing a set of 4-6 til failure.

[Ronnie Rowland]

Yes, mix things up with reps and do a 1-2 week deload every 4- 8 weeks. It's best to train in coherence with your anabolic steroid cycles if you are on one.

[Twist]

Yes, mix things up with reps and do a 1-2 week deload every 4- 8 weeks. It's best to train in coherence with your anabolic steroid cycles if you are on one.

trt dose with steady levels of 800. but thinking about cycle for the cut back down. idk yet and that's another thread.

so you guys think I should still do chest like this (with higher reps):
flat 3 sets - 12,12,12
incline 3 sets - 10,10,10
decline flyes - 12,16

or should I add more exercises?
should I change my exercises from my previous training or just the reps?

[PC650]

what company do you ride for?

[Twist]

what company do you ride for?

Used to ride for some shops in norcal. Did some demos and had some videos in some shops up there. Don't ride anymore. when you ride cuz you have to not cuz you want to it takes the fun out of it. I still skate occasionally but not that much. I love motorcycles now

[Twist]

How About This?

Chest routine
3 flat bench - 12, 12, 16
3 incline barbell/dumbbell - 12, 12, 16
2 decline flys - 8-16, 8-12 *focus on ultra slow reps with great range of motion

Back routine
3 pullups- max, max, max
3 pulldowns - 16, 16
3 rows - 12, 12, 8
3 dead lifts – 12, 12, 16

Bicep routine
3 seated curls – 8, 8, 8
3 flat bb curls – 10, 10,10 (can’t go heavy with these due to fracturing both arms many times)
3 hammer curls - 8, 8, 8

New Tricep routine
3 skull crushers - 8, 8, 8
3 dips - 6, 6, 12
3 pushdown(palms up) or rope pulldown - 12, 12, 12

Delt routine
4 military press – 12, 10, 10, 10 (heavy hurts real bad, behind the neck seems to be making progress)
3 lateral raise (cord) – 8, 6, 6 (Rotate between this and bent over for rear delts weekly)
3 upright rows – 8, 8, 16

What do I do for legs? what has helped you guys? My legs are by far the worst.

[Twist]

How About This?

Chest routine
3 flat bench - 12, 12, 16
3 incline barbell/dumbbell - 12, 12, 16
2 decline flys - 8-16, 8-12 *focus on ultra slow reps with great range of motion

Back routine
3 pullups- max, max, max
3 pulldowns - 16, 16
3 rows - 12, 12, 8
3 dead lifts – 12, 12, 16

Bicep routine
3 seated curls – 8, 8, 8
3 flat bb curls – 10, 10,10 (can’t go heavy with these due to fracturing both arms many times)
3 hammer curls - 8, 8, 8

New Tricep routine
3 skull crushers - 8, 8, 8
3 dips - 6, 6, 12
3 pushdown(palms up) or rope pulldown - 12, 12, 12

Delt routine
4 military press – 12, 10, 10, 10 (heavy hurts real bad, behind the neck seems to be making progress)
3 lateral raise (cord) – 8, 6, 6 (Rotate between this and bent over for rear delts weekly)
3 upright rows – 8, 8, 16

What do I do for legs? what has helped you guys? My legs are by far the worst.

[eatrainrest]

Eat you helped me so much at my last plateau and now I hope you, and others, will again.
21 163.5 lbs
8%bf
trt dose with levels at 800
I am trying to clean bulk and my thread on that can be seen in the diet section so input appreciated.

I have hit a plateau with progress and think I need to switch up my training schedule. Below is what it was and I am looking for advise on how I should change my reps and exercises around so that I can maximize my bulk. I will never be calorie deficient so I was thinking I can work a little harder than I was on my cut. Chest and arms lag, legs are really far behind.
Old Schedule
Chest routine
3 flat bench - 4, 4, 12
3 incline barbell/dumbbell - 4, 4, 12
2 decline flys - 8-12, 8-12 *focus on ultra slow reps with great range of motion
id personally go reload/deload 2 high 1 low (12 sets/6 sets), but... if you are now trying to bulk and have been doing this routine for x amount of time then id now work in the upper range of 8 reps (using 0LOAD principle, and 12 rep last set.. you may use some 4 reps in the beginning but focus on higher reps to hit them red twitch fibers.. simply just rotate exercises... like instead of flat, incline, d-flies... do something like.... incline barbell, decline dumbell, dips

Back routine
3 pullups- max, max, max
3 pulldowns - 10, 8, 6
3 cable rows (wide grip) - 10, 8, 6
3 dead lifts – 4, 4, 12

Bicep routine
3 seated curls – 8, 8, 8
3 flat bb curls – 10, 10,10 (can’t go heavy with these due to fracturing both arms many times)
3 bb curl (cord) – 12, 10, 8
New Tricep routine
4 Dips – 6, 6, 16
3 overhead dumbbell – 8, 6, 6
3 tricep pushdown – 10, 8, 6

Delt routine
4 military press – 12, 10, 10, 10 (heavy hurts real bad, behind the neck seems to be making progress)
3 lateral raise (cord) – 8, 6, 6 (Rotate between this and bent over for rear delts weekly)
3 upright rows – 8, 8, 16

Leg routine
3 squats – 4, 4, 12
3 Lunges (distance) – approximately 16, 10, 8
4 leg extension – 12, 12, 10, 6 drop 8
4 seated leg curls – 12, 12, 10, 6 drop 8
6 seated calf raises – 12, 10, 10, 8, 8, 6 drop 10

Old Split
Day 1
Legs

Day 2
rest/ cardio only (cut)

Day 3
Chest/Back (superset)

Day 4
Rest

Day 5
Arms/ shoulders

Day 6
Cardio

Day 7
back to day 1

I made great gains on this program. Hope I can do it again

post up a new routine based on my first bold statement and well see...

[Twist]

1. I don't understand this statement: "id personally go reload/deload 2 high 1 low (12 sets/6 sets)"

2. So you think my reps should be like: 8,8,12? and is that on all exercises like biceps, or is it only on big muscle groups that I was doing 4,4,12 for?

3. Do you think I should rotate exercises weekly or monthly?

[eatrainrest]

1. I don't understand this statement: "id personally go reload/deload 2 high 1 low (12 sets/6 sets)"this is how i would structure my workout

2. So you think my reps should be like: 8,8,12? and is that on all exercises like biceps, or is it only on big muscle groups that I was doing 4,4,12 for?every 8 12 weeks i would switch up those rep ranges...or something similiar to low reps during bulk and higher reps during cut

3. Do you think I should rotate exercises weekly or monthly?

rotate exercises everyu 8-12 weeks or so to break plateus

[Twist]

I see where both of you guys are coming from. Ranging1 I am not a newb and my form is completely in check. I think they were good suggestions, but I am not new at this. ****** strength does not mean size you are right, however many studies have shown that not neglecting strength exercises will throw you out of a plateau, and further gains (hence the reason for my original 4,4,12 rep range = strength, strength, size) Yo guys are not arguing because you are both right lol. but please can we focus on my workout? it has been two days and I still don't have my workout done. I am wasting precious time lol.

EAT - thanks for your help again. But I do not understand the 12 sets/6sets routine you are referring to. are you saying 12 sets per exercise or per body part? I assume the latter.

How about this?
Chest routine (11 total sets)
3 flat bench - 12, 12, 16
3 incline barbell/dumbbell - 12, 12, 16
2 decline flys - 8-16, 8-12 *focus on ultra slow reps with great range of motion
3 flat flys - 8-16, 8-16, 8-16

Back routine (11 sets)
3 pullups- max, max, max
3 pulldowns - 16, 16
3 rows - 12, 12, 8
3 dead lifts – 12, 12, 16

Bicep routine (9 sets) ???
3 seated curls – 8, 8, 8
3 flat bb curls – 10, 10,10 (can’t go heavy with these due to fracturing both arms many times)
3 hammer curls - 8, 8, 8

New Tricep routine (9 sets)
3 skull crushers - 8, 8, 8
3 dips - 6, 6, 12
3 pushdown(palms up) or rope pulldown - 12, 12, 12

Delt routine (10 sets)
4 military press – 12, 10, 10, 10 (heavy hurts real bad, behind the neck seems to be making progress)
3 lateral raise (cord) – 8, 6, 6 (Rotate between this and bent over for rear delts weekly)
3 upright rows – 8, 8, 16

What do I do for legs? what has helped you guys? My legs are by far the worst. Help please!!!