A Perfect routine EVER for adding size and cutting?

builtincary · 01-19-2004, 01:37 PM

I recently posted a question on what you guys thought of my routine.. and i took your advice and formed a new routine, that i started today.

im starting a 12-week program with this routine:

----------------

Monday:
Squats
Standing Smith Calf Raises
Leg Press
Leg Extension
Stiff Legged Deadlift
Seated Rotary Calf Press

Tuesday:
Dumbell Press
Incline Bench Press
Weighted Dips
Smith Military Press
Upright Row
Side, Front, Rear Laterals
Ab Crunch Machine (weighted)

Wednesday:
HIIT - 20 mins

Thursday:
Squats
Standing Smith Calf Raises
Leg Press
Leg Extension
Stiff Legged Deadlift
Seated Rotary Calf Press
Ab Crunch Machine (weighted)

Friday:
Lat Pulldowns
Bent Row
Lower Back Ext.
CG Seated Row
Dumbell Curl
Hammer Curl
Dumbell Exts.
Tricep Cable Presses

Saturday:
HIIT - 20 mins
Ab Machine (weighted)

Sunday:
Rest / Off Day

----------------

Could this be perfect routine for adding size and cutting?

for me i like this because:
a. no cardio after leg days
b. no abs in consecutive days
c. hits the muscle, and burns alot of cals.
d. hits almost every muscle

i think its pretty close to perfect,

what you think?

**IainDaniel** · 01-19-2004, 01:45 PM

Those are two pretty demanding leg workouts to have within 72 hours of each other.

What are rep ranges like?

Weights compared to 1 RM

builtincary · 01-19-2004, 01:50 PM

daniel,

most are 2-3 sets, of 4-6 reps each. low reps but medium to heavy weight.

i know the leg days are somewhat close to each other, but my legs heal very quickly - even after a heavy day.

thanks

builtincary · 01-19-2004, 01:56 PM

oh also,

i forgot to mention, that for the abs, i do one set for the front and one for each oblique.

this seems to hit all aspects of my abs pretty well.

**IainDaniel** · 01-19-2004, 02:11 PM

I am by no means an expert but here is some food for thought

http://www.ironmagazineforums.com/sh...&highlight=cns (Overtraining: What is it? How can you avoid it?)

I personally couldn't handle two heavy leg workouts like that within that time frame.

Remember that muscular soreness isn't the only sign of overtraining.

builtincary · 01-19-2004, 02:25 PM

yeah i actually read an article similar to that one, (thanks for sending that link to me it was informative

)

but yea, this routine ive compiled here, might lead some ppl to think that im over training my legs, but here is what happens...

lets say i train my legs on monday, then dont hit them again till friday or saturday (4-5 days later). for some reason, i feel like my muscles are too rested. i have always waited at least 48 hours to retrain the same muscles.

tomas101 · 01-19-2004, 02:40 PM

Quote:

Originally posted by IainDaniel

Remember that muscular soreness isn't the only sign of overtraining.

are u saying if you are sore from working out, then you are overtraining

b/c i get sore everyday and stay sore for like 3 days

**IainDaniel** · 01-19-2004, 02:43 PM

Quote:

Originally posted by tomas101
are u saying if you are sore from working out, then you are overtraining

b/c i get sore everyday and stay sore for like 3 days

Not really what I meant to say. But I get what you are saying.

I was just trying to get the point across that because your muscles feel like they have recovered doesn't mean that your body has recovered.

**IainDaniel** · 01-19-2004, 02:44 PM

Here is some more reading. check out Dante's and P-funks conversation
http://www.ironmagazineforums.com/sh...threadid=24652 (Push/Pull split)

and this check out Dante's and Fortified Irons conversation.

http://www.ironmagazineforums.com/sh...0&pagenumber=2 (Overtraining?)

Again some food for thought.

tomas101 · 01-19-2004, 02:47 PM

gotcha thanks

builtincary · 01-19-2004, 02:56 PM

hey yeah i rad that first link u put in there too ( Dante's and P-funks conversation )

i dunno, there are alot of different views on what overtraining is and what is isnt.

also, i think im better off doin the low rep counts rather than higher rep counts - in the matter of overtraining.

**gopro** · 01-19-2004, 03:38 PM

It could work if you keep the overall volume of the workouts under control. As far as it being near perfect, well, the only way to tell is to try it out and see how it works for you. Some people's garbage is anothers' gold.

builtincary · 01-19-2004, 03:50 PM

yeah youre right. it might be perfect for me, but not someone else.

thanks alot.

**gopro** · 01-19-2004, 10:09 PM

Quote:

Originally posted by builtincary
yeah youre right. it might be perfect for me, but not someone else.

thanks alot.

01-19-2004, 01:37 PM	#1
builtincary rrrripped Join Date: Jan 2004 Location: Raleigh, NC Posts: 37	A Perfect routine EVER for adding size and cutting? I recently posted a question on what you guys thought of my routine.. and i took your advice and formed a new routine, that i started today. im starting a 12-week program with this routine: ---------------- Monday: Squats Standing Smith Calf Raises Leg Press Leg Extension Stiff Legged Deadlift Seated Rotary Calf Press Tuesday: Dumbell Press Incline Bench Press Weighted Dips Smith Military Press Upright Row Side, Front, Rear Laterals Ab Crunch Machine (weighted) Wednesday: HIIT - 20 mins Thursday: Squats Standing Smith Calf Raises Leg Press Leg Extension Stiff Legged Deadlift Seated Rotary Calf Press Ab Crunch Machine (weighted) Friday: Lat Pulldowns Bent Row Lower Back Ext. CG Seated Row Dumbell Curl Hammer Curl Dumbell Exts. Tricep Cable Presses Saturday: HIIT - 20 mins Ab Machine (weighted) Sunday: Rest / Off Day ---------------- Could this be perfect routine for adding size and cutting? for me i like this because: a. no cardio after leg days b. no abs in consecutive days c. hits the muscle, and burns alot of cals. d. hits almost every muscle i think its pretty close to perfect, what you think?

01-19-2004, 01:45 PM	#2
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,895	Those are two pretty demanding leg workouts to have within 72 hours of each other. What are rep ranges like? Weights compared to 1 RM
	Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

01-19-2004, 02:11 PM	#5
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,895	I am by no means an expert but here is some food for thought http://www.ironmagazineforums.com/sh...&highlight=cns (Overtraining: What is it? How can you avoid it?) I personally couldn't handle two heavy leg workouts like that within that time frame. Remember that muscular soreness isn't the only sign of overtraining.
	Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

01-19-2004, 02:44 PM	#9
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,895	Here is some more reading. check out Dante's and P-funks conversation http://www.ironmagazineforums.com/sh...threadid=24652 (Push/Pull split) and this check out Dante's and Fortified Irons conversation. http://www.ironmagazineforums.com/sh...0&pagenumber=2 (Overtraining?) Again some food for thought.
	Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

01-19-2004, 02:47 PM	#10
tomas101 Registered User Join Date: Oct 2003 Posts: 602	gotcha thanks
tomas101 Registered User Join Date: Oct 2003 Posts: 602

01-19-2004, 01:50 PM	#3
builtincary rrrripped Join Date: Jan 2004 Location: Raleigh, NC Posts: 37	daniel, most are 2-3 sets, of 4-6 reps each. low reps but medium to heavy weight. i know the leg days are somewhat close to each other, but my legs heal very quickly - even after a heavy day. thanks

01-19-2004, 01:56 PM	#4
builtincary rrrripped Join Date: Jan 2004 Location: Raleigh, NC Posts: 37	oh also, i forgot to mention, that for the abs, i do one set for the front and one for each oblique. this seems to hit all aspects of my abs pretty well.

01-19-2004, 02:25 PM	#6
builtincary rrrripped Join Date: Jan 2004 Location: Raleigh, NC Posts: 37	yeah i actually read an article similar to that one, (thanks for sending that link to me it was informative ) but yea, this routine ive compiled here, might lead some ppl to think that im over training my legs, but here is what happens... lets say i train my legs on monday, then dont hit them again till friday or saturday (4-5 days later). for some reason, i feel like my muscles are too rested. i have always waited at least 48 hours to retrain the same muscles.

01-19-2004, 02:56 PM	#11
builtincary rrrripped Join Date: Jan 2004 Location: Raleigh, NC Posts: 37	hey yeah i rad that first link u put in there too ( Dante's and P-funks conversation ) i dunno, there are alot of different views on what overtraining is and what is isnt. also, i think im better off doin the low rep counts rather than higher rep counts - in the matter of overtraining.

01-19-2004, 03:38 PM	#12
gopro NGA/IFPA Pro Bodybuilder Moderator Join Date: Jul 2001 Location: Ft. Lauderdale Florida Posts: 10,523	It could work if you keep the overall volume of the workouts under control. As far as it being near perfect, well, the only way to tell is to try it out and see how it works for you. Some people's garbage is anothers' gold.
	Monthly columnist for Muscular Development and Ironman magazines. GOLIATH LABS Sponsored Athlete/Board Rep www.prrstraining.com Time to GROW Without Plateau! Personal Training Gopro is available for online personal training, dietary guidance, and contest prep coaching. Send me a PM or e-mail if interested. Thank you.

01-19-2004, 03:50 PM	#13
builtincary rrrripped Join Date: Jan 2004 Location: Raleigh, NC Posts: 37	yeah youre right. it might be perfect for me, but not someone else. thanks alot.

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