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Nobody seems to post up their routines anymore. I’ll Start.
Day 1 - Upper Chest, Heavy Shoulders, Triceps, Abs
Day 2 - Legs (Volume), Calves
Day 3 - Dead Lifts & Bent over rows, Traps, Biceps & Forearms
Day 4 - Chest, Volume Shouldes, Triceps, Abs
Day 5 - Heavy Legs, Calves
Day 6 - Back (Volume & Isolation) Biceps & Forearms
Generally there’s a rest day in there between Day 3 & 4, but there could be more. If I feel like I need a day off I take a day off.
Day 1 - front squats / quads
Day 2 - Back / bi's
Day 3 - Bench work / chest
Day 4 - off
Day 5 - Deadlifts / hamstrings
Day 6 - Bent over Rows / heavy back
Day 7 - Shoulders / chest
Day 8 - off
I try not to hold myself to a specific routine because certain muscle groups recover faster than others, and different areas of my body will recover faster than others as well, so if I have a set plan then I often end up in a situation where I'm supposed to hit a muscle group that day but maybe it's not fully recovered yet...or maybe I'm yearning to hit shoulders cause they're lagging so I know psychologically my workout will be more effective if I'm training a muscle group that I NEED to be training and is also fresh and ready to be trained..
I've posted this concept in more detail before but it's difficult to describe this as a routine because there's so many variables.
So let's say today I'm hitting back and bi's... My focus will be on heavy bent over rows, wide grip pull ups, cable rows, medium grip lat pull downs, cable curls using diff attachments for uni and bi lateral movements, and dumb bell curls (for dumb bells to work my bi's properly I have to turn my wrist outward at the top of the movement).....So, that's pretty standard...but then I do something I call "freestyling" once the main work is done OR more commonly in between my main working sets.
Now, "freestyling" is hitting muscle groups that weren't the focus for that day, and the intention isn't to destroy that muscle. Instead, the idea is to pump some blood into that muscle with maybe 2-3 higher rep sets to stimulate the muscle without causing too much break down. My favorite way to implement this is to do "freestyle sets" in between my main working sets. For example, if I'm hitting chest I may hit some freestyle wide grip pull ups in between sets, or if I'm doing cable rows I may do some freestyle cable curls or tri pull downs in between sets. This way you're able to hit these smaller muscles 2-3 times per week but you're stimulating not annihilating them, and for me, that causes hypertrophy at a faster rate than a traditional bro split like I used to do. Additionally, training like this keeps your heart rate cranking so it's fantastic cardiovascular exercise as well.
I use a basic routine and isolate one muscle group at a time
Day 1: flat bench, incline dumbbells, incline flies, cable pulls low middle high then burn out with dips and pushups
Day 2: heavy legs i use wendlers 5 3 1 program
Day 3: heavy cardio stairs or swimming depending on the season then dead lifts, cable rows with drop sets every set , cable pull downs drop set every set then burn out with pull ups assisted if needed
Day 4: light cardio .military press, dumbbell press, arnolds, front and side raises drop setting with five sets of dumb bells from heavy to light and burnout shrugs
Day 5: biceps and tries a lot of reps of each workout lots of drop sets then burnouts
Nice routine.Quote:
Originally Posted by Justinproctor684
You have a damn good base too.
You are already thick as a gorilla without AAS!
That is awesome
I follow a similar routine and philosophy. I’ve even got to the point where I might hit a bodypart or two just because I feel like it that day and want to.Quote:
Originally Posted by i_SLAM_cougars
The other day was leg day but really wanted to hit shoulders too. So I did and it was a brutal but very fun workout. I’ve started to get more free and Floyd with my exercise routines as opposed to the old school ridged you need to have a chest day, leg day and so on.
Thanks brother always looking to improveQuote:
Originally Posted by Obs
Six day split, back width, chest, back thickness, shoulders, arms, legs. Rest when needed 1x weekly rarely 2x.
I do two weeks of 8 sets per muscle group per workout( that’s 8 for quads, 8 for calves etc not 8 for legs in total), and 10 for shoulders.
Then I spend 4-6 weeks increasing volume gradually from 8 sets to around 16.
I used to use more volume but have seen much better results since dialing it back.
I spend a LOT more effort and focus on slow negatives, lighter weight with perfect form, and other small techniques like that which allow me to maximize growth
I completely agree with what you and Alpha Mindz are saying as to the instinctual training part, and while I tend to the same thing, I have to be careful that my shit doesn't turn into:Quote:
Originally Posted by MuscleScience
Chest
Arms
Chest
Arms
Chest & Arms
I hear that lol,Quote:
Originally Posted by i_SLAM_cougars
I love doing legs, my problem is that I tore my groin muscle 2 years ago and it’s extrmemly moody. So sometimes I can only do light light weight but with tons and tons of reps.
Lol no doubt bro that is a good point, but that's only going to be the case with a younger minded individual who doesn't have clear cut goals. That thinking actually reminds me of myself when I was in my early twenties cause I did exactly that lol! I prob hit bench press 3 times a week during that time cause that was the most important thing to me. I'll tell you what though, I got really good at benching lol! I was getting 245 on incline for reps and that was pre- steroids so not bad at all, BUT I did end up injuring my shoulder cause I didn't warm up on properly and that injury still bothers me to this day.Quote:
Originally Posted by i_SLAM_cougars
So, I guess the takeaway is you wanna listen to your body and give extra attention to the muscle groups you want to stimulate growth in. IMO the best way to bring up a lagging body part is to train them with lots on intensity, LESS volume and MORE frequently. We're all different but that's what works for me.
Having freedom in your routine allows you to get in tune with your body and IMO you will ultimately build a much more symmetrical physique that way. If one just sticks to a predetermined "schedule" then they're training everything pretty much the same amount and I don't feel like that's the best way to build a balanced physique. Some muscles are naturally going to need more attention than others IMO so when someone is ready to be a bit more "advanced" then I highly recommend this approach.. But I do agree with what you're saying...One needs to have a vision and the proper goals to achieve that vision!
day 1: CHEST SHOULDERS TRICEPS
day 2: QUADS HAMS CALVES ABS
day 3: BACK BICEPS FOREARMS
There may be a rest day in between workouts or I may do all 3 in a row and then rest a day or two the resume the routine
Wasnt that right after your knee healed?Quote:
Originally Posted by MuscleScience
Fuck if I know, might have been at the same time. I can’t pin down when I tore it.Quote:
Originally Posted by Obs
I just remember you got past one bad injury and walked into another with you legs/squatsQuote:
Originally Posted by MuscleScience
You have no idea how bad I want to squat 315 for reps of 10 again. That’s all I want as far as weight goals.Quote:
Originally Posted by Obs
I'm five days per week now, sometimes six:
Chest and Bi's
Quads
Hams and calves
Shoulders and tri's
Back
Hams and calves (if I feel like it)