What about this routine?

PB&J · 11-05-2002, 01:25 PM

Please help evaluate this routine, I got it from a website and was thinking of trying it. you are supposed to do it three times a week.

Thanks.

The Workout
Note: Do a short warmup set before each exercise with approximately 50% of the weight you will use for the main working set. Do about 4 - 6 reps with this lighter weight, just enough to get warmed up.

Squats 1 X 8 - 10 reps
Leg Extensions 1 X 8 - 10 reps
Leg Curls 1 X 8 - 10 reps
Dumbbell Pullovers 1 X 8 - 10 reps
Barbell Overhead Shoulder Press 1 X 8 - 10 reps
Seated Rows 1 X 8 - 10 reps
Bench Press 1 X 8 - 10 reps
Barbell Biceps Curls 1 X 8 - 10 reps
Triceps Extensions 1 X 8 - 10 reps
Weighted Pull-ups 1 X 8 - 10 reps
Weighted Dips 1 X 8 - 10 reps
Standing Calf Raises 1 X 8 - 12 reps
Abs - 1 X 10 - 15 reps

The workout should last no longer than 45 minutes! Plan your rest between sets accordingly so that you finish in this time period. Studies have shown that after 47 1/2 minutes of intense weight training, your cortisol levels shoot up. This means that the longer you workout AFTER 47 minutes, the LESS results you will get and the more likely you will overtrain. So get in the gym, lift hard, stay focused, and get out.

The most important thing is that you lift to absolute FAILURE!

Golds_Soldier · 11-05-2002, 01:27 PM

Eh...could find better ones out there

**Prince** · 11-05-2002, 02:01 PM

I do not care for full body work-outs, especially 3 times per week, but I guess it depends on your goals...which are?

whatever you do do not follow Golds_Soldier's routines, they're wacked, I think he must have gotten them from rag mag like Muscle & Fitness.

PB&J · 11-05-2002, 02:05 PM

Quote:

Originally posted by Prince
I do not care for full body work-outs, especially 3 times per week, but I guess it depends on your goals...which are?
.

My goals are mass, I just started 1-ad this week and I read that a high intensity workout is best while using 1-ad.

Thanks.

**Prince** · 11-05-2002, 02:41 PM

Quote:

Originally posted by PB&J
My goals are mass, I just started 1-ad this week and I read that a high intensity workout is best while using 1-ad.

okay, then I would try something a bit different, either drop that work-out down to once every 4 days, or do a different routine where you hit each body part once every 5-6 days such as this one >> http://www.ironmagazine.com/modules....article&sid=29

Scotty the Body · 11-05-2002, 02:51 PM

I don't like it much either, I need more than just one set per exercise. It would seem like all your time is spent going from exercise to exercise, switching plates etc.

I'd rather split things up, working no more than two body parts per workout.

Bear · 11-08-2002, 07:17 PM

Actually the pullovers should be straight-arm pullovers and are performed after your 20 rep deep breathing squats prior to leg extensions

I've used similar workouts HIT style and HST style and made great progress with them.

It looks like a modified and edited version of a workout of Ellington Darden Ph.D. from 'High Intensity Bodybuilding'. The original is 20 sets.

This is one I suggest:

squat
straight-arm pullover
leg extension
leg curl
lateral raise
standing calf raise
military press
wide-grip pull-up
30 degree incline press
seated cable row
flat bench press
biceps curl
triceps pressdown
chin-up
parallel bar dip
stiff-legged deadlift/shrug
hanging reverse crunch
wrist curl

TheKlique · 11-08-2002, 07:39 PM

I was just curious if Prince and or Gopro would post their workouts for all of us at home, just to see what it takes..

-Klique-

Scotty the Body · 11-09-2002, 10:33 AM

Quote:

Originally posted by TheKlique
I was just curious if Prince and or Gopro would post their workouts for all of us at home, just to see what it takes..

-Klique-

So I guess the rest of us arn't good enough? There are other knowledgeable people here besides Prince and Gopro you know.

Thats not really my picture in the Avatar.

Bear · 11-09-2002, 12:15 PM

Quote:

Originally posted by Scotty the Body

Thats not really my picture in the Avatar.

Where can one find your picture?

And the other mods while I'm at it?

Scotty the Body · 11-09-2002, 03:35 PM

Quote:

Originally posted by Bear

Where can one find your picture?

And the other mods while I'm at it?

What difference would a picture make? (geez, now I'm starting to sound like Maki

)

I don't have a full body picture on the net, nore do I plan on putting one any time soon so if you don't want to take my advice, feel free to skip over my comments.

Stay around a while, you'll learn for yourself who gives good advice and who's blowing smoke.

Bear · 11-09-2002, 07:05 PM

Quote:

Originally posted by Scotty the Body

What difference would a picture make?

No offense, but I've seen a lot of advice thrown around on other boards from 'mods' that I wouldn't touch with a ten foot pole, and none of those guys had pics either.

Besides, a picture speaks a thousand words.

Bear · 11-09-2002, 07:13 PM

Consider using that workout HST style.

And I couldn't resist this: web page

Fade · 11-09-2002, 08:52 PM

I'm a mod here and I've posted pics.

Bear · 11-10-2002, 07:07 AM

Quote:

Originally posted by Fade99
I'm a mod here and I've posted pics.

I've seen a few of yours.

Nice work.

Don't take my earlier post the wrong way,
it's just nice to know who your talking to,
know what I mean?

Scotty the Body · 11-13-2002, 10:13 AM

Quote:

Originally posted by Bear

No offense, but I've seen a lot of advice thrown around on other boards from 'mods' that I wouldn't touch with a ten foot pole, and none of those guys had pics either.

Besides, a picture speaks a thousand words.

I agree with you, just because someones a mod doesn't mean they're a qualified professional in the field.
Although I too use to consider information from someone with a pic over someone without, to be "more accurate" I've learned over time thats not always true, and to take advice from various sources before making any kind of wrong or right decision about it.

A picture may speak a thousand words but without some research behind it, it may be just a whole lot of BS.

Bear · 11-13-2002, 04:16 PM

Quote:

Originally posted by Scotty the Body

I agree with you, just because someones a mod doesn't mean they're a qualified professional in the field.
Although I too use to consider information from someone with a pic over someone without, to be "more accurate" I've learned over time thats not always true, and to take advice from various sources before making any kind of wrong or right decision about it.

A picture may speak a thousand words but without some research behind it, it may be just a whole lot of BS.

True.

**Prince** · 11-13-2002, 04:24 PM

Quote:

Originally posted by Scotty the Body
Thats not really my picture in the Avatar.

yeah, it is!

Scotty the Body · 11-13-2002, 04:31 PM

I was bulking back then.

PB&J · 11-14-2002, 09:49 AM

Quote:

Originally posted by Bear
Consider using that workout HST style.

And I couldn't resist this: web page

Thanks for posting those web sites. The second one really helped a lot. LOL.

11-05-2002, 01:25 PM	#1
PB&J Newbie Join Date: Oct 2002 Location: Over there! Posts: 361	What about this routine? Please help evaluate this routine, I got it from a website and was thinking of trying it. you are supposed to do it three times a week. Thanks. The Workout Note: Do a short warmup set before each exercise with approximately 50% of the weight you will use for the main working set. Do about 4 - 6 reps with this lighter weight, just enough to get warmed up. Squats 1 X 8 - 10 reps Leg Extensions 1 X 8 - 10 reps Leg Curls 1 X 8 - 10 reps Dumbbell Pullovers 1 X 8 - 10 reps Barbell Overhead Shoulder Press 1 X 8 - 10 reps Seated Rows 1 X 8 - 10 reps Bench Press 1 X 8 - 10 reps Barbell Biceps Curls 1 X 8 - 10 reps Triceps Extensions 1 X 8 - 10 reps Weighted Pull-ups 1 X 8 - 10 reps Weighted Dips 1 X 8 - 10 reps Standing Calf Raises 1 X 8 - 12 reps Abs - 1 X 10 - 15 reps The workout should last no longer than 45 minutes! Plan your rest between sets accordingly so that you finish in this time period. Studies have shown that after 47 1/2 minutes of intense weight training, your cortisol levels shoot up. This means that the longer you workout AFTER 47 minutes, the LESS results you will get and the more likely you will overtrain. So get in the gym, lift hard, stay focused, and get out. The most important thing is that you lift to absolute FAILURE!

11-05-2002, 02:01 PM	#3
Prince the one & only Administrator Join Date: Nov 2000 Location: Colorado Posts: 33,510 Blog Entries: 25 Photos: 313	I do not care for full body work-outs, especially 3 times per week, but I guess it depends on your goals...which are? whatever you do do not follow Golds_Soldier's routines, they're wacked, I think he must have gotten them from rag mag like Muscle & Fitness.
	SBMuscle.com - Discount Supplement Superstore AlltheWhey.com - Bulk Protein Powders CEM Products - Research Chemicals & Supplements MusclePharm - Complete Nutritional Arsenal BigBackGrips - If you lift weights you've got to try these grips!

11-05-2002, 02:51 PM	#6
Scotty the Body I'm Dead Sexxxxy!! Elite Member Join Date: Dec 2000 Location: Canada Posts: 4,970	I don't like it much either, I need more than just one set per exercise. It would seem like all your time is spent going from exercise to exercise, switching plates etc. I'd rather split things up, working no more than two body parts per workout.
	Cool

11-08-2002, 07:17 PM	#7
Bear Member Join Date: Nov 2002 Location: Illlinois Posts: 123	Actually the pullovers should be straight-arm pullovers and are performed after your 20 rep deep breathing squats prior to leg extensions I've used similar workouts HIT style and HST style and made great progress with them. It looks like a modified and edited version of a workout of Ellington Darden Ph.D. from 'High Intensity Bodybuilding'. The original is 20 sets. This is one I suggest: squat straight-arm pullover leg extension leg curl lateral raise standing calf raise military press wide-grip pull-up 30 degree incline press seated cable row flat bench press biceps curl triceps pressdown chin-up parallel bar dip stiff-legged deadlift/shrug hanging reverse crunch wrist curl Last edited by Bear : 11-10-2002 at 06:17 AM.

11-08-2002, 07:39 PM	#8
TheKlique Registered User Join Date: Nov 2002 Location: www.xtremeforums.com Posts: 13	I was just curious if Prince and or Gopro would post their workouts for all of us at home, just to see what it takes.. -Klique-
	http://xtremeforums.com XtremeForums, your source for wrestling News and Discussion

11-05-2002, 01:27 PM	#2
Golds_Soldier Member Join Date: Jul 2002 Location: MA Posts: 82	Eh...could find better ones out there

11-09-2002, 07:13 PM	#13
Bear Member Join Date: Nov 2002 Location: Illlinois Posts: 123	PB&J Consider using that workout HST style. And I couldn't resist this: web page

11-09-2002, 08:52 PM	#14
Fade I'm the daddy Elite Member Join Date: Mar 2002 Location: Houston, Tx Posts: 3,007 Photos: 5	I'm a mod here and I've posted pics.

11-13-2002, 04:31 PM	#19
Scotty the Body I'm Dead Sexxxxy!! Elite Member Join Date: Dec 2000 Location: Canada Posts: 4,970	I was bulking back then.
	Cool

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