Thread: anyone tried this?

This is the third time you've posted that link. It's old school stuff and is not popular for reasons that were mentioned the last two times you've posted the link.

actually no one has mentioned really anything, as to if it works or if it doesnt, no one has actually given me any reasons really?

Mate seriously, if you want to do this routine just do the damned routine.

I've given my thoughts a few times, and to me what you have planned out looks more like a conditioning program, and not like HST or HIT. I thought there were too many exercises, there needed to be more of a split with more focus on each muscle group.

Granted, im not a fan of HST really, but either way you should either make some changes in line with what people have said in your other threads, or do the program.

So long as you progressively overload your muscles, and eat a lot of nutritious food, you will gain muscle mass.

Also, try and use the same thread from now on. This is pretty much the same discussion we've been having in all these threads:

is this an ok HIT routine

workout

most effective training?

Hst

full body

Dont worry about asking more than one question in any particular thread, even though it might take a day or two for people to answer you.

Originally Posted by Gazhole

Mate seriously, if you want to do this routine just do the damned routine.

I've given my thoughts a few times, and to me what you have planned out looks more like a conditioning program, and not like HST or HIT. I thought there were too many exercises, there needed to be more of a split with more focus on each muscle group.

Granted, im not a fan of HST really, but either way you should either make some changes in line with what people have said in your other threads, or do the program.

So long as you progressively overload your muscles, and eat a lot of nutritious food, you will gain muscle mass.

can you give me a full body routine you'd recommend then? With how many sets to do and what exercises etc?

Originally Posted by beginnerbb

can you give me a full body routine you'd recommend then? With how many sets to do and what exercises etc?

Go to the link in Gazs signiture.There is alot of good info there.

after having a look at some other things i have abandoned my HIT aspirations people seem to say its not the way to go? does this look like more of a solid workout routine?

day 1 push

bench press
db fly
shoulder press
french press

day 2 rest

day 3 pull

chin ups
bb rows
shrugs
bb curl

day 4 rest

day 5 legs

squats
lunges
hamstring curls
standing calf raises

day 6 and 7 rest

all exercises 3 sets each aiming for 5-8 reps?

Originally Posted by beginnerbb

after having a look at some other things i have abandoned my HIT aspirations people seem to say its not the way to go? does this look like more of a solid workout routine?

day 1 push

bench press
db fly
shoulder press
french press

day 2 rest

day 3 pull

chin ups
bb rows
shrugs
bb curl

day 4 rest

day 5 legs

squats
lunges
hamstring curls
standing calf raises

day 6 and 7 rest

all exercises 3 sets each aiming for 5-8 reps?

"An immesely beneficial full-body exercise which, in addition to general conditioning, balance, and explosive power, works the hamstrings, glutes, adductors, quads, lats, rhomboids, traps, forearms, core, and abs."

"Ummmm.....what are deadlifts?"

"CORRECT!!!"

Originally Posted by Phineas

"An immesely beneficial full-body exercise which, in addition to general conditioning, balance, and explosive power, works the hamstrings, glutes, adductors, quads, lats, rhomboids, traps, forearms, core, and abs."

"Ummmm.....what are deadlifts?"

"CORRECT!!!"

ok.....apart from slotting in deadlifts somewhere is that a more solid workout?

Originally Posted by bblifter

ok.....apart from slotting in deadlifts somewhere is that a more solid workout?

I like it. You could swap deads for squats every other week. Or do two upper body & one lower one week with two lower & one upper the following.
I don't think it's an absolute to do deads every week.

Give that routine a shot and tweak it until you feel you are getting the most out of it. Keep changing up, add some periodization...etc.

i was thinking about doing 8-12 reps for 4 weeks and then doing 5-8 reps for 4 weeks? Then 1 or 2 weeks rest? When i do the 8-12 rep range, if i can do on my 1st set of an exercise 9 reps, and for the second 8 reps, i know on the third set i wont be able to do between 8-12 rep do i lower the weight? And should i do 4 sets of each execise on the 8-12 rep range weeks

3 sets after warm up is good. I wouldn't lower weight. If you get 6 reps you get 6 reps. Going to failure or nearly so on the last set is OK IMO.

so you would keep it at 3 sets all the time ie do first 4 weeks of 3 sets of 8-12 and the next 4 weeks of 3 sets 5-8? That would be ok for the periodization aspect?

Personally I like 3 sets but if you like 4 and it works for you then that's what you should do.
I know a few guys that do 5 sets but that much doesn't work for me.

Important thing is you cover all upper and lower planes both horizontal and vertical in a balance fashion, keep workouts from becoming over excessive in time and of course get enough rest and nutrition.

Originally Posted by beginnerbb

after having a look at some other things i have abandoned my HIT aspirations people seem to say its not the way to go? does this look like more of a solid workout routine?

day 1 push

bench press
db fly
shoulder press
french press

day 2 rest

day 3 pull

chin ups
bb rows
shrugs
bb curl

day 4 rest

day 5 legs

squats
lunges
hamstring curls
standing calf raises

day 6 and 7 rest

all exercises 3 sets each aiming for 5-8 reps?

If you want a balanced program, you NEED to cover each plane of motion evenly. You have a compound for each of: upper horizontal pull (rows), upper vertical pull (chins), upper horizontal push (bench), upper vertical push (shoulder press), and lower push (squats). However, you haven't covered lower pull. I see you have the machine curls in there, but that's an isolation lift; you need to cover each with a compound first. Anything after that is supplementary. This is why you should include deadlifts.

Now, a suggestion: why not add a fourth day for isolation/accessory work? This way, you can add more compound work. Why not do 2 movements per plane of motion? I do a 3 day full-body split, and I do a compound for each plane of motion on each of those sessions! So, minus your isolation I'm doing your workout three times a week. It's good to not overdo it, but don't underdo it (is that a word?).

You could try pulldowns or something in a close-grip pullup variation. For rows I don't know if you meant close grip or bent over BB rows. Either way, those are 2 types of rows. There are also supine rows (reverse body weight rows...). You can throw some incline DB presses as another horizontal push. And, for vertical why not try corner press or Arnold Press? Squats..how about front squats or sumo squats, as well? You could easily add more volume.

Of course, I have no idea what your goals are. Nevertheless, balance is key to any program.

Also, because the target muscle, the upper traps, contracts in the concentric on a vertical plane AWAY from the torse, shrugs are a vertical push. I advise that you read up on them and really think about whether you need them. Remember, the traps consist of upper, mid, and lower fibers (lower being the largest region). Shrugs work only the upper.

can you post your routine please phineas. My routine when i have done somehting similar before thakes 45 minutes so i dont know how i could fit any more in? 4 exercises with 3 sets each = 12 work sets in total and from what ive read this is about right? I except the part about deadlifts thats a good point. Rows are bent over rows. From what ive also read 4-7 sets for large muscle groups and 2-4 sets for smaller muscle groups is all you need? And thats what i think ive done?

in your opinions would it be better for me (ectomorph finds it tough to put on weight) to do this workout:

day 1 push

bench press
db fly
shoulder press
french press

day 2 rest

day 3 pull

chin ups
bb rows
shrugs
bb curl

day 4 rest

day 5 legs

squats
lunges
hamstring curls
standing calf raises

day 6 and 7 rest

all exercises 3 sets each aiming for 5-8 reps?

or this workout:

day 1 upper

bench press
bent over row
shoulder press
bicep curl

day 2 rest

day 3 lower

squat
deadlift
calf step up
french press (i know this isnt lower body but it makes 4 exercises each day)

day 4 rest

day 5 back to day 1

each exercise 3 sets of 5-8 reps.

out of those 2 types of workout which one would be better?

sorry correction to the above post....
in your opinions would it be better for me (ectomorph finds it tough to put on weight) to do this workout:

day 1 push

bench press
db fly
shoulder press
french press

day 2 rest

day 3 pull

chin ups
bb rows
shrugs
bb curl

day 4 rest

day 5 legs

squats
lunges
hamstring curls
standing calf raises

day 6 and 7 rest

all exercises 3 sets each aiming for 5-8 reps?

or this workout:

day 1 upper 3 sets 5-8 reps

bench press
bent over row
chin ups
shoulder press
bicep curl

day 2 rest

day 3 lower 3 sets 5-8 reps

squat
deadlift
lunge
calf step up
french press (i know this isnt lower body but it makes 5 exercises each day)

day 4 rest

day 5 upper 3 sets 8-12 reps

bench press
bent over row
chin ups
shoulder press
bicep curl

day 6 rest

day 7 lower 3 sets 8-12 reps

squat
deadlift
lunge
calf step up
french press

day 8 rest

day 9 back to start

out of those 2 which one?

In my experience, people who claim to have trouble putting on weight just don't know how to eat. I know a guy who's an ectomorph trying to gain weight who complains that he just can't put on muscle. Then, one day, I saw him eat dinner (which, by the way, was his first meal in over 8 hours...)....it was a pack of Mr.Noodles. Not only is this unhealthy, it's NOT muscle-building food.

For "hard gainers" it's not a matter of being physically unable to develop muscle mass; it's just that these people have naturally fast metabolisms. On top of that, I've noticed a lot of skinny big-eaters take this for granted and stuff themselves on poor food choices like fast food and whatnot.

So, simple fix: (a) eat more; (b) while you will need to load up on carbs, fat, and calories in general -- likely downing some foods that most of us now consider taboo (it's different for you, at this point) -- you still need to get all your nutrients, vitamins, and minerals. Gaining muscle is 10% training and 90% diet...and I base those numbers on absolutely nothing.

Anyway, back to the training. When you're a beginner -- and, especially if you're a so-called "hard gainer" -- you should abandon all that isolation work for more compound lifts. Here's why:

-compound lifts hit more muscles
-compound lifts tend to center around the larger muscles of the body
-hitting not only multiple but large muscles elicits more growth hormones, which float around your body like hitchhikers with bad intentions, clinging to every muscle they can....meaning when you squat (properly) your body releases all these hormones which will affect all your muscles.....ever hear of lifters' arms growing from squats? sounds enticing, doesn't it? plus, squats are just badass, anyway
-and, if you'd prefer to just keep the compounds you already have and maybe increase your training frequency, or whatever, the isolation work, while not as intense and taxing on your body, still fatigues the given muscles...not only causing potential challenges on your compounds but requiring more of those oh-so-precious calories you, of all people, really badly need right now....be efficient...lift large, hard....compound! compound compound compound! did you get that? once again..that was compound!

I'm going to see a movie tonight...it's called COMPOUND!!

Why did the chicken cross the road? To do some compound lifts!

Knock knock...who's there? orange...orange who?? ..orange you glad I didn't say compound?!!

Okay, I think's enough about COMPOUND lifts for now.

And, one more thing...3 sets of 5 is a world of difference from 3 sets of 8. Assess your goals. Regardless of what they might be, periodize. This means train with a variety of intensities. You can find lots of good info on it if you use the search function.

And, if I may take a page out of the good book of Built.....olive oil. Shoot it, drink it, gulp it, hell..bathe in the stuff! It's calorie and monounsaturated fat dense. That's the fat that will tell your boys (and by boys I, of course, mean your testicles..just to clear that up in case there was any confusion that I was, in fact, referring to testicles) to produce more testosterone!! OOHH YAAA!!!!

I'm out.