Yet another routine thread

[Darkoz]

He said dog crap

 

[Darkoz]

Darkoz's really hard routine?


Gooseys pretty good workout

What about these?

Sounds groovy Goosey

 

[wingman]

Give westside a bash

 

[0ni]

Give westside a bash

noooooooooooooooooooooooooooooooo

 

[Darkoz]

Weside yeah!
aight

 

[DKD]

Fancy named proprietary routines come and go but the fundamental principles of weight training will always remain.

Progressive resistance -
Lift weights to stimulate muscle growth, once your body adapts, which is a good thing, incrementally increase the weight lifted by small amounts to stimulate further growth.

Reps -
This isn't a competition to demonstrate strength, it's about being efficient and feeling the muscle being worked, if you can't feel the targeted muscle then chances are you're using too much weight.
Generally, you're going to be lifting in the 8-12 rep range for upper body and higher for lower body.

Rest time -
I reckon this one is very important and largely overlooked and is one of the best ways to up the intensity of your workout.
Keep your rest between sets short, anything from 30sec to 90secs max.

How you incorporate this into your routine, number of sets and exercises you do for each muscle group etc. is up to you depending on how well your body can recover from intense workouts.

The sweet spot for me has been working each muscle group every 5 days
2 muscle groups per workout
3 different exercises for 9-12 sets per workout for back and legs and 2 different exercises for 6-9 sets for everything else.

And of course consistency which you obviously don't have a problem with.
I think your biggest hurdle Oni will be your mindset, the amount of weight you use is just a tool, a measure of progression but not the only one.
Keep it simple because it really is that simple

I dig this, especially the paragraph on reps.

 

[kaz]

I just wrote my own program. Noone to flame if shit goes wrong, but I know what my body responds to.
As if you wouldnt know how to write your own program, 0ni?

 

[nazzysmith]

Lol at fancy names...

Have you thought about giving your self a reverse pineapple... Very good for cleansing the colon...

 

[0ni]

I just wrote my own program. Noone to flame if shit goes wrong, but I know what my body responds to.
As if you wouldnt know how to write your own program, 0ni?

It's a tough one because a lot of the training systems are designed with hormones involved. It's hard to differentiate training regimes of a natural athlete and a pharmaceutically enhanced athlete.

Most of the training in the pre-steroid era is pretty much what I have been doing recently and well. I've been growing like a weed. I wanted to give the good old fashioned bro-training a full go though as I have never actually committed 100% to it. More importantly, I want to see what happens to my strength levels and I can use this in the future to plan out my future training with better hypertrophy gains.

 

[nazzysmith]

It's a tough one because a lot of the training systems are designed with hormones involved. It's hard to differentiate training regimes of a natural athlete and a pharmaceutically enhanced athlete.

Most of the training in the pre-steroid era is pretty much what I have been doing recently and well. I've been growing like a weed. I wanted to give the good old fashioned bro-training a full go though as I have never actually committed 100% to it. More importantly, I want to see what happens to my strength levels and I can use this in the future to plan out my future training with better hypertrophy gains.

NOt sure it would.do anything for your legs... But the volume to the upper.body should.form a good base for the strength training to see gains later on...

 

[C_T]

the routine doesnt make the man

the man makes the routine

put intensity into it and you cant go wrong

 

[kaz]

the routine doesnt make the man

the man makes the routine

put intensity into it and you cant go wrong

This

 

[Goosey]

I've never seen anyone biuld muscle on a low intensity program.

 

[0ni]

How are we defining intensity here?
Percentage of 1RM? Difficulty?

 

[kaz]

% of 1rm.

 

[Goosey]

How are we defining intensity here?
Percentage of 1RM? Difficulty?

If we are discussing the biulding of bodies then i will always define intensity as the intensity of work performed.

In that the rep's are performed in a controlled manner to utter fatigue and moving quickly between reps (minimal rest) 30sec.

Working out in this manner might not help you look like Arnold, but I t will biuld muscle and strength.

*8-12 upper body
*15-20 lower body
*Full body workouts
*Two sets maximum for upper body
*Three sets for lower body
*MMF

But that's just me, everything works but HIT is based on safety and effacy.
Plus it can be taxing mentally.

 

[0ni]

I was thinking more 10+ sets and training each body part once a week.
The emphasis will be on rear delts, hamstrings, chest and arms as these are what is lacking in my physique as I see it. Arms especially.

The split I have decided on is:
sun - legs
mon - chest/shoulders
wed - back
fri - arms, calves, abs

As arms are the main focus, I will be adding in a set of biceps at the end of back day and a set of triceps on chest/shoulders day

 

[Bazza20]

This is my thoughts.

I don't like short rests. I'm not doing cardio, work hard during the set and rest so you can work hard next set again.

I also not a fan of feeling the muscle working. Lift heavy and If the target muscle is not being worked during the exercise, pick a better exercise.

For growing muscle hit the target area with a lot of volume.

 

[Darkoz]

You're funny Baz

 

[jj80]

Rest time -
I reckon this one is very important and largely overlooked and is one of the best ways to up the intensity of your workout.
Keep your rest between sets short, anything from 30sec to 90secs max.

I've been using longer rest periods lately.... Say I can do 12 reps of a weight. Using 60 sec rest periods means I go 12,8,5,5 (or close to) without being able to get more reps on any of those sets. 10,10,10 would probably not even be possible with 30-60 sec.

If you are hitting 8-12 reps with 30-60 sec rest periods, I guess you are using a very light weight for you? Or doing very few reps on the final sets?