I concur with this thread. Not to say that hitting 100/140/180 isn't a good milestone (I'm still after a 100kg BP and 180kg DL, I'll probably be squatting 150-160kg by the time that happens), but if you're into bodybuilding, train for bodybuilding (at least most of the time), not for a peak 1RM.
Other good resources, imo, are Alan Aragon and LeanGains.
I think even if bodybuilding is your primary goal hitting good numbers in the main lifts should be goals. I'm sure when I hit 150 on bench I'll no longer be able to complain about having a small chest. Even if I lost weight now I'd look above average with a 120 bench.
I read a lot of Beyond Brawn by Stuart McRobert and I like his philosophies. He's very wary of over training though, perhaps a little too much.
I've seen a few people on Layne's routines I might read up about them later.
I would recommend these 2 routines to natural bodybuilders.
Lyle Mcdonald 2xweek frequency upper/lower
http://www.jcdfitness.com/wp-content/download/Lyle_McDonald_Generic_Bulking_Routine_FAQ.pdf
Mon: Lower
Squat: 3-4X6-8/3' (3-4 sets of 6-8 with a 3' rest)
SLDL or leg curl: 3-4X6-8/3'
Leg press: 2-3X10-12/2'
Another leg curl: 2-3X10-12/2'
Calf raise: 3-4X6-8/3'
Seated calf: 2-3X10-12/2'
Tue: Upper
Flat bench: 3-4X6-8/3'
Row: 3-4X6-8/3'
Incline bench or shoulder press: 2-3X10-12/2'
Pulldown/chin: 2-3X10-12/2'
Triceps: 1-2X12-15/1.5'
Biceps: 1-2X12-15/1.5'
Ice cream fitness 3 x week frequency fullbody
How to set up a full body routine for optimal hypertrophy for an intermediate lifter - YouTube
Monday
Squat 5x5
Bench Press 5x5
Barbell Row 5x5
Press 5x5
Shrug 5x5
CGBP 3x8
Incline curl 3x8
Ab work
Wednesday
Squat 5x5
Deadlift 1x5
Bench Press 5x5
Barbell Row 5x5
Press 3x8
Incline curl 3x8
Skullcrusher 3x8
Ab work
Friday
Front Squat 5x10
Incline D Press 5x10
Barbell Row Or Pullup 5x10
Press or Seated Dumbbell press 5x10
Good Morning 3-5x10
Incline flyes 3x10
Side lateral raise 3x10
Face pull 3x10
Curl 3-5x10
BTH tricep extention 3x10
Ab work
Unless your painting yourself orange and getting on stage your not 'bodybuilding' your only training with weights and watching what you eat.
Just sayin.
How long does it take you to do a session of that ? With no fucking around or talking?
I think he might have felt the burn doing this. I'm pretty sure that if I were to try and do the same session, I'd just be using my hands without any weight in them by about halfway through.1 or my favorites, sticks to old school nutrition, but I like his take on training.
Milos Sarcev
[YOUTUBE]LJBKpStI5rM[/YOUTUBE]
I do upper/lower with a bit more volume. Usually takes me an hour and a bit.
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