Thread: New Routine suggestions

Originally Posted by Randy

I just wanted to ask a question regarding exercise rotation. In the last 6 weeks or so (actually a bit longer) I've been doing the following combination with (3 exercises each group and 4 sets ea):

chest/legs
biceps/triceps/wrists
delts/lats/shrugs

Now I would usually do all 3 consequetively then take a day off... (3 on 1 off) and repeat.

Now I used to hear from many people that working biceps/triceps together was the best way. But most here say the opposite.

There is no right answer. Different things work for different people. Your particular goals are also a consideration.

For me, I'm a believer in "power bodybuilding", so I am not an advocate of devoting an entire workout to small muscle groups, which is what the bis/tris/wrist workout is. I don't think this workout promotes muscle hypertrophy like a workout in which at least one large muscle group( chest, back or legs) is trained. Its a wasted trip to the gym.

I am not new to bodybuilding, however am not in pro competition either. In my opinion there is always something to learn no matter what level your at. I've read many articles from some of the best, and have spoken to many in pro competition. You're right, absolutely your goals dictate how you train. For me, I have always conducted a mass routine where I lift heavier weights, fewer reps.

Now I respect that fact that your goal is power bodybuilding. I myself believe in trying to work your entire body for a nice uniform physique. I want both strength, and a good looking physique. I'm not into steroids, so my goal is not to look like a bull, but on the same token want to grow as much as possible as a natural. On the contrary to your statement, I would feel it a waste for me to focus on just the large muscle groups and not hit all the others. So getting back to my question, I am looking for a routine that matches the goals I have described. It seems clear that you would not be the one to comment since our goals are entirely different. As for technique, I try to vary that and believe Gopros P/RR/S is outstanding for that very purpose. Outside of technique though, my question primarly is... What is the best exercise grouping or order? Should biceps be worked the same day as triceps? Is there more of a benefit to working back and biceps the same day? Then saying that maybe Chest and Shoulders another day? Is there a certain order that might be best? You catch where I'm going with this .

Try it. It isn't going to hurt anything. I used to do a split where I did arms on their own day because they were a lagging body part. I felt I needed to prioritize them.

Yeah I will just do what I've been doing...mix and match. I will setup a program to seperate my bicep and tricep exercises on this round.

When I was doing P-RR-S the last time, I used a fairly unorthodox split, which I liked a lot:

Monday: Chest, Biceps, Calves, Abs
Wednesday: Quads, Lats, Forearms, Abs
Thursday: Shoulders, Hams, Calves, Traps
Saturday: Back, Triceps, Forearms, Abs

The first listed exercises I did 8 sets for, then 6 sets for the next, then 4 sets each day for calves and forearms, then 3 sets each day for traps and abs.

Do an Upper/Lower/Etc split. Include your back on the lower body day. Include forearms and calves and such on the etc day.

Originally Posted by CowPimp

I used to do a split where I did arms on their own day because they were a lagging body part. I felt I needed to prioritize them.

I think an arm day is OK under those circumstances, but I see too many guys who train arms on one day for no good reason.

Never mind the arm day,if you can train two heavy/major bodyparts like chest and legs together without dying,you are not training hard enough,or using wussy poundages.

I think you need to re-think your plan bigtime!!

Boy I agree with you Tim. I sure as hell coundn't work legs and chest the same day. I now do workouts lasting no longer then an hour with maximun weight. Unless he's superman I think he'd be better off changing his routine. working your all part of your arms on the same day is fine, but add in another day and separate CHEST AND LEGS.

Yeah I hear what you two are saying, and you're right.
What I failed to mention is that I workout at home, not in a gym. As a result, my leg exercises are limited unfortunately. So primarily, my chest/leg day consists mainly of chest. I hope to have the luxury of all the fancy gym leg equipment soon and then will adjust my routine accordingly.

Originally Posted by Randy

Yeah I hear what you two are saying, and you're right.
What I failed to mention is that I workout at home, not in a gym. As a result, my leg exercises are limited unfortunately. So primarily, my chest/leg day consists mainly of chest. I hope to have the luxury of all the fancy gym leg equipment soon and then will adjust my routine accordingly.

I have the same setup as you, and I do plenty of legs. There are a lot of good leg exercises that can be done with a simple free weight seteup.

Yeah, I just have never really been much into legs myself. I know I should, but being that the case, it has not been much motivation for me to be creative in rigging exercises for them. I have a Hoist Universal Gym, so I do the standard forward and reverse leg lifts, walk, and ride my bike from time to time. I did much more in the Gym. I really do want to change that though. I know your legs are important too. Again, I hope to be joining the gym soon for the winter and will take advantage of their leg machines.

Originally Posted by Randy

Again, I hope to be joining the gym soon for the winter and will take advantage of their leg machines.

Stay off the machines! Squat...squat...squat...., OK with some leg presses and hack squats thrown in.


Free weights build muscle, not machines.

I didn't read everyones responses, but:

(1) I love training upper arms on the same day; and
(B) That split sucks.

You have way to much work on days 1 and 3 as compared to your arm day.