Thread: Pulling out all the stops!!! Your absolute best routine?

yes i am for now. i'm also stretching and doing cardio on my off days so maybe some muscle imbalance problems will be resolved with that.

what are face pulls?

Originally Posted by Yanick

it got kind of involved and in hindsight it might've been a bit too much but for a micro cycle a super high volume routine like this will work. after three weeks i was done and had to lower everything to keep from completely overtraining.

Day1:Squat/DL Strength, BP/OHP Power, rest Hypertrophy work.
Day2:BP/OHP Strength, Squat/DL Power, rest Hypertrophy work.
Day3:All Hypertrophy/Conditioning day.

Day1:
Squat 5x3 90+% of 1RM RI=120s
BP 8x3 60% of 1RM RI=30s
BB OHP 5x3 90+% of 1 RM RI=120s
Neutral Grip Pull Ups 3x6-10, RI=60s (reps/rest are the same from here on)
SLDL
Unilat Leg Press
BB Shrugs
Bent Over Laterals
Standing Calfs
Core

Day2:
BP 5x3 90+% of 1RM RI=120s
Speed Deads 8x3 60% of 1RM RI=30s
GM's
Bent Over Rows
Front Raises
Face Pulls
Split Squats
Seated Calfs
BB Shrugs
Alt. Hammer Curls 2x6-10
Core

Day3: All Hyp/Conditioning
Power Cleans x 3->Front Squats x 6-8->OH Press x 3-5 for 4-5 sets, RI=90s
Pulldowns
CGBP
Seated Rows
Lateral Raises
Reverse Pec Dec
Calves, stand/seat
DB Shrugs
Sup. Set Leg Ext w/Leg Curl
Static Holds 2sets x as long as i can hold 315lbs
Plate Curls 2sets x 5-10
Core

Shit, you must have been in the gym forever! That's a huge workload.

Originally Posted by Bakerboy

Shit, you must have been in the gym forever! That's a huge workload.

it's about an hour.

Originally Posted by SuperFlex

Since you've done your homework at this point and I have not, are steroids any more dangerous then say perscription drugs? I've never even seen steroids, but with a single cycle my gains would be huge. I've been accused of taking them more than once...

Safe is a relative term. If you have specific questions you should post them in the anabolics section...I learned alot there.

As for your gains being huge. You saw what I said about my own experiences...If you plan on doing ONE cycle...forget about it. If you gained say 20lbs on a cycle in say 9-10 weeks...then lost say 3-5lbs over the next month...you are looking at a net gain of around 16lbs give or take a few pounds, in 3 1/2 to 4 months. See?? It's not the freakin holy grail that some make it out to be. Now if you were determined to cycle on and off for a couple years then yeah....it would be worth your time. One cycle would be somewhat of a waste IMHO.

Originally Posted by P-funk

it's about an hour.

I guess it just looks like it would take longer, especially with a decent warm up.

Originally Posted by Bakerboy

I guess it just looks like it would take longer, especially with a decent warm up.

w/ warm up and cool down about 1 hr 15 min.

Originally Posted by Yanick

it got kind of involved and in hindsight it might've been a bit too much but for a micro cycle a super high volume routine like this will work. after three weeks i was done and had to lower everything to keep from completely overtraining.

Day1:Squat/DL Strength, BP/OHP Power, rest Hypertrophy work.
Day2:BP/OHP Strength, Squat/DL Power, rest Hypertrophy work.
Day3:All Hypertrophy/Conditioning day.

Day1:
Squat 5x3 90+% of 1RM RI=120s
BP 8x3 60% of 1RM RI=30s
BB OHP 5x3 90+% of 1 RM RI=120s
Neutral Grip Pull Ups 3x6-10, RI=60s (reps/rest are the same from here on)
SLDL
Unilat Leg Press
BB Shrugs
Bent Over Laterals
Standing Calfs
Core

Day2:
BP 5x3 90+% of 1RM RI=120s
Speed Deads 8x3 60% of 1RM RI=30s
GM's
Bent Over Rows
Front Raises
Face Pulls
Split Squats
Seated Calfs
BB Shrugs
Alt. Hammer Curls 2x6-10
Core

Day3: All Hyp/Conditioning
Power Cleans x 3->Front Squats x 6-8->OH Press x 3-5 for 4-5 sets, RI=90s
Pulldowns
CGBP
Seated Rows
Lateral Raises
Reverse Pec Dec
Calves, stand/seat
DB Shrugs
Sup. Set Leg Ext w/Leg Curl
Static Holds 2sets x as long as i can hold 315lbs
Plate Curls 2sets x 5-10
Core

Thanks man. I'm trying to be open minded to new training methods. Right on for taking the time to write it out...

Originally Posted by PWGriffin

Safe is a relative term. If you have specific questions you should post them in the anabolics section...I learned alot there.

As for your gains being huge. You saw what I said about my own experiences...If you plan on doing ONE cycle...forget about it. If you gained say 20lbs on a cycle in say 9-10 weeks...then lost say 3-5lbs over the next month...you are looking at a net gain of around 16lbs give or take a few pounds, in 3 1/2 to 4 months. See?? It's not the freakin holy grail that some make it out to be. Now if you were determined to cycle on and off for a couple years then yeah....it would be worth your time. One cycle would be somewhat of a waste IMHO.

I'd only use if I knew it was completely safe... I think with time steroids may even be used to better health for a lot of people. Even those in health...

Originally Posted by viet_jon

what are face pulls?

i'll show you bennd down

that workout took about an hour, with a good warmup and cool down (which was basically me laying down trying not to vomit) it took about 1:15-1:30hrs. it looks like a lot on paper/screen but once your past the strength work all the rest flies by due to the short RI's.