New Routine + Split - Critique Encouraged

mr_oo3 · 08-13-2005, 10:33 PM

SPLIT:
1. deadlift day
2. tris bis delts forearms
3. rest
4. rest
5. rest
6. squat day
7. chest+upper back+ rear delts
8. rest
9. rest
10. rest

CHEST
BB Flat
DB Incline
DB Flies
Cable curls

TRIS
BB CG Press
Dips
Tate Press

UPPER BACK
Chin Ups (extra reps on pulldown)
DB Rows
DB Rear delt flys
BB Shrugs

DELTS
BB Press
DB Press
Laterals
Arnold Cable laterals

DEADLIFT DAY
Deadlifts off blocks
Good mornings
Pull throughs

SQUAT DAY
Squats (3 sec pause at bottom)
GHR
Kneeling squats
Lunges
Calf raises

BICEPS
Supination curls
BB 21’s

ABS
Leg Raises
Standing abs:
Standing Stiff Armed Pull Downs
Side Bends

NOTE:
Triple add sets at end of each exercise

JayBee · 08-14-2005, 01:14 AM

are you suppersetting opposing muscles or something? otherwise it seems like it would take a lot of work to train my chest and back in the same day and do arms on a diff day. but if your supersetting that stuff, it would probably be a great workout. looks alright to me.

mr_oo3 · 08-14-2005, 01:16 AM

Yeah I superset, not like strict but have a short rest between opposing muscle sets.

JayBee · 08-14-2005, 01:23 AM

i heard through the grapevine that suppersetting opposing musclegroups provides the best growth.

**CowPimp** · 08-14-2005, 03:49 AM

Intersting split. It doesn't look too bad. I might do a couple things differently, but it looks good on the whole. Just remember that it is a good idea to keep your lifting sessions to about an hour or less because of the dramatic rise in catabolic hormones thereafter.

mr_oo3 · 08-14-2005, 07:07 AM

Yeah I usually finish in about an hour or just under. What would you change though CowPimp? It might be something that I've overlooked.

**P-funk** · 08-14-2005, 07:13 AM

can you explain kneeling squats?

**CowPimp** · 08-14-2005, 01:27 PM

Quote:

Originally Posted by mr_oo3

Yeah I usually finish in about an hour or just under. What would you change though CowPimp? It might be something that I've overlooked.

Well, I much prefer low volume routines, but there is nothing wrong with higher volume per say. It's more of a preference thing, assuming you control your intensity and volume properly, and it sounds like you do.

Also, I don't like isolation movements for the most part. I do them to a lesser degree than you. However, you don't overdo isolation movements by any stretch of the imagination. You do mostly stick to compound movements. Once again, this comes down to preference.

I do, however, think you could stand to cut out one of the movements from your chest routine and one from your shoulder routine. Two isolation movements for the chest is unecessary in my opinion, but I don't think it will hurt anything. Same goes for the lateral delts; I don't think you need to be doing two isolation movements for them, considering they get a lot of stimulation from your overhead pressing movements. Again, this probably isn't hurting anything, so feel free to continue if it works for you.

mr_oo3 · 08-15-2005, 12:15 AM

Quote:

Originally Posted by CowPimp

Well, I much prefer low volume routines, but there is nothing wrong with higher volume per say. It's more of a preference thing, assuming you control your intensity and volume properly, and it sounds like you do.

Also, I don't like isolation movements for the most part. I do them to a lesser degree than you. However, you don't overdo isolation movements by any stretch of the imagination. You do mostly stick to compound movements. Once again, this comes down to preference.

I do, however, think you could stand to cut out one of the movements from your chest routine and one from your shoulder routine. Two isolation movements for the chest is unecessary in my opinion, but I don't think it will hurt anything. Same goes for the lateral delts; I don't think you need to be doing two isolation movements for them, considering they get a lot of stimulation from your overhead pressing movements. Again, this probably isn't hurting anything, so feel free to continue if it works for you.

Yeah I hate isolation stuff for the most part, I just got off doing a less hardcore Westside routine, so just doing a bit of isolation for some variation.

Thanks for your help.

mr_oo3 · 08-15-2005, 12:17 AM

Quote:

Originally Posted by P-funk

can you explain kneeling squats?

Kneeling squats-
This is an exercise where you stand on your knees and, put a bar on your upper back, squat down and back on your knees then come up so you are standing on your knees again. Go for 6-10 reps when your strong you can use quite a bit of weight and you will automatically increase your squat and deadlift. See example below:

Sorry I can't remember where I got it from but if you Google it there is heaps of info.

08-13-2005, 10:33 PM	#1
mr_oo3 Registered User Join Date: Apr 2005 Posts: 81	New Routine + Split - Critique Encouraged SPLIT: 1. deadlift day 2. tris bis delts forearms 3. rest 4. rest 5. rest 6. squat day 7. chest+upper back+ rear delts 8. rest 9. rest 10. rest CHEST BB Flat DB Incline DB Flies Cable curls TRIS BB CG Press Dips Tate Press UPPER BACK Chin Ups (extra reps on pulldown) DB Rows DB Rear delt flys BB Shrugs DELTS BB Press DB Press Laterals Arnold Cable laterals DEADLIFT DAY Deadlifts off blocks Good mornings Pull throughs SQUAT DAY Squats (3 sec pause at bottom) GHR Kneeling squats Lunges Calf raises BICEPS Supination curls BB 21’s ABS Leg Raises Standing abs: Standing Stiff Armed Pull Downs Side Bends NOTE: Triple add sets at end of each exercise
mr_oo3 Registered User Join Date: Apr 2005 Posts: 81	@ March 30 DEADLIFT - 210kg Be a lamp unto yourselves... seek salvation alone in the truth – Buddha

08-14-2005, 01:14 AM	#2
JayBee Registered User Join Date: Jul 2005 Posts: 119	are you suppersetting opposing muscles or something? otherwise it seems like it would take a lot of work to train my chest and back in the same day and do arms on a diff day. but if your supersetting that stuff, it would probably be a great workout. looks alright to me.
JayBee Registered User Join Date: Jul 2005 Posts: 119

08-14-2005, 01:16 AM	#3
mr_oo3 Registered User Join Date: Apr 2005 Posts: 81	Yeah I superset, not like strict but have a short rest between opposing muscle sets.
mr_oo3 Registered User Join Date: Apr 2005 Posts: 81	@ March 30 DEADLIFT - 210kg Be a lamp unto yourselves... seek salvation alone in the truth – Buddha

08-14-2005, 01:23 AM	#4
JayBee Registered User Join Date: Jul 2005 Posts: 119	i heard through the grapevine that suppersetting opposing musclegroups provides the best growth.
JayBee Registered User Join Date: Jul 2005 Posts: 119

08-14-2005, 03:49 AM	#5
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	Intersting split. It doesn't look too bad. I might do a couple things differently, but it looks good on the whole. Just remember that it is a good idea to keep your lifting sessions to about an hour or less because of the dramatic rise in catabolic hormones thereafter.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

08-14-2005, 07:07 AM	#6
mr_oo3 Registered User Join Date: Apr 2005 Posts: 81	Yeah I usually finish in about an hour or just under. What would you change though CowPimp? It might be something that I've overlooked.
mr_oo3 Registered User Join Date: Apr 2005 Posts: 81	@ March 30 DEADLIFT - 210kg Be a lamp unto yourselves... seek salvation alone in the truth – Buddha

08-14-2005, 07:13 AM	#7
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,625	can you explain kneeling squats?
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

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