Thread: New routine - non-conventional
-
04-27-2011, 02:29 AM #1New Member
- Join Date
- Apr 2011
- Posts
- 7
New routine - non-conventional
Hey guys I'm going to try this routine starting next week and would like some input - anything to add or change. Or if anyone has tried a routine like this and what they thought of it...
My most recent routine Ive been doing for the last 2 months is the standard 3-day split:
Monday: Chest, Shoulder, Tris
Wednesday: Back and Bis
Friday: Legs
Im now going to be following the same 3-day split but it is repeated every 6 days instead of 7 and looks like this:
Mon - Chest, Shoulders & Tris (Strength 5 - 6 reps)
Tues - Rest
Wed - Back & Bi's (Hypertrophy 10 - 12 reps)
Thurs - Rest
Fri - Legs/ Quads & Calves
Sat - Chest, Shoulders & Tris (Hypertrophy 10 - 12 reps)
Sun - Rest
Mon - Back & Bis (Strength 5 - 6 reps)
Tues - Rest
Wed - Legs/ Hamstrings calves
Thurs - Rest
Fri - Chest, Shoulders & Tris (Hypertrophy 10 - 12 reps)
Sat - Back & Bi's (Hypertrophy 10 - 12 reps)
Sun - Rest
Mon - Legs/ Quads & Calves
Tues - Rest
Wed - Chest, Shoulders & Tris (Hypertrophy 10 - 12 reps)
Thurs - Rest
Fri - Back & Bi's (Hypertrophy 10 - 12 reps)
Sat - Legs/ Hamstrings calves
Sun - Rest
REPEAT CYCLE
The routine allows me to train chest and back 3 times in 2 weeks, doing 1 strength session and 2 hypertrophy sessions. Any feedback will be appreciated
-
04-27-2011, 03:07 AM #2
How many work sets for each exercise?
Mixing rep ranges is very good idea, you shock the muscle into growth and you reduce the chance of injury, IMO
-
04-27-2011, 04:11 AM #3New Member
- Join Date
- Apr 2011
- Posts
- 7
-
04-27-2011, 11:21 AM #4
stats, age/ht/wt/bf%/training experience and what exactly are you specifically trying to accomplish? I am confused by your use of the word "hypertrophy" in the workout routine, are you referring to HST? Hypertrophy is individual dependant and not guaranteed to occur within a 10-12 rep range nor will it necessarily not occur in the 5-6 rep range, you should be inducing this no matter the rep range if you are training with proper intensity!
-
04-27-2011, 11:28 AM #5Senior Member
- Join Date
- Mar 2010
- Location
- US
- Posts
- 1,141
It would be wise to implement a deload plan otherwise your tendons/ligaments are gonna be screaming. Also IMO, 1 day of rest isn't enough for your chest, shoulders, and tris to be worked again. Assuming you've yet to achieve herculean status in the gym, sticking with the many tried n true methods isn't a bad idea.
-
04-27-2011, 11:33 AM #6
I didn't see anywhere he worked the same muscle group without a minimum of four days in between so five or six days of rest, did I miss something? I personally think this is undertraining each muscle group, but until I know the stats and see some pics, I'll reserve final judgement.
-
04-27-2011, 05:37 PM #7New Member
- Join Date
- Apr 2011
- Posts
- 7
It all gets a little confusing figuring out the best way to train and eat because everyone seems to have different opinions...
STATS
Age: 24
Height: 191 cm
Weight: 96 kg
BF: 12%
Training experience: 6 years on and off - Have consistent for the past 4 months now, before that had 6 weeks off over christmas holidays to travel
Short term Goals: Gain size with lean mass and shed body fat - in exactly 8 weeks Im going on a 2 week holiday so Im not trying to bulk up as much as I can but just trying to gain lean mass size. Im dont feel Im big enough atm to do an all out cutting diet and routine.
Long Term Goals: GET HUGE
Diet: Consistently eat 6 solid meals a day - (Breakfast) 3/4 cup Oats in water & 8 eggs white, (Meal 2, 3, & 4) 125g Chicken Breast, Broccoli & 1/2 cup basmati rice or sweet potato, (Meal 5) Post workout shake - 2 scoops whey protein blended with 1 banana, 4 strawberries & handful blueberries, (Meal 6) 140 g Lean steak, cucumber, tomatoes, mushrooms & 1/2 avocado or handful of almonds.
Sunday - Cheat day
-
04-27-2011, 05:40 PM #8New Member
- Join Date
- Apr 2011
- Posts
- 7
I will greatly appreciate any recommendations for training routine, techniques or diet advice. Cheers guys
-
04-28-2011, 12:51 AM #9Senior Member
- Join Date
- Mar 2010
- Location
- US
- Posts
- 1,141
Thread Information
Users Browsing this Thread
There are currently 1 users browsing this thread. (0 members and 1 guests)
SVT and steroids?
04-23-2024, 09:28 PM in ANABOLIC STEROIDS - QUESTIONS & ANSWERS