Is this routine ok?

Vince2005 · 03-14-2006, 03:00 AM

I do full body workouts this is what I have been doing 3 times a week. My goal is to gain mass and then later get cut.I am thinking of running but I am wondering if it would slow my gains.
Hack squats 3x8
Leg curls with machine 3x12
Calves 3x8
Bencpress 3x8or chest press with machine if no one is there to spot 3x12
Iso row 3x8
Preacher curls 1 set iner 1 set outter 8 reps
Tricep extensions inner 3x8
Tricep extensions outter 3x8
Reverse curls 3x8
Shoulder press with machine 3x12
Dumbbell shrugs 3x8
Lower back with machine 3x12
Abs with machine 3x12

Would this be good for all around proportions?
Is this too much?
thanks

**P-funk** · 03-14-2006, 03:14 AM

that workout needs a lot of help.

read the training 101 stickie at the top of the page!

Vince2005 · 03-14-2006, 04:19 AM

Should I cut out the inner and outer parts and just stick with one exercise for a muscle group?
The guide didn't relly help me that much.I'm kinda lost on what would be the best full body workout to do 3 times a week.A strength trainer recommended the one I'm doing now I guess I was right when I was thinking he didn't know what he was saying.Can someone recommend a workout that I can do where I won't need a spotter?

Maxim · 03-14-2006, 03:05 PM

You'll get your most bang for your buck from the beast exercises... the basics. Even now, close to three decades of this, and my routines revolve around them, as should anyone's who's aim is size and strength. Using less than effective means simply frustrates the process - and you - as you will be using a spoon to dig a hole vs a shovel.

So it's squats, deadlifts, benches, bb presses, bb rows. They cover everything and allow the heaviest weights, hence the best results. They don't all need to be done within the same workout but as long they are at the core of your routine and you focus on progression you'll do fine.

Kong_1 · 03-14-2006, 06:37 PM

Here is the truth got to www.ast-ss.com and click on Max-OT and sign up. It is the best workout for getting cut and getting bigger. And it is the workout done by jeff willet and Skip La Cour 2 of the worlds greatest natural (no steroids) bodybuilders.

It doesn't matter what anybody says if they are juicing then they obviously aren't really smart in the first place.

Lets start by saying I am not on steroids. I was 310lb and benched 350 one rep max. Then I started max ot. In 9 weeks I was doing 365lb for 6 reps. And I had lost 45 lbs. Not saying everyone will have this kind of gains because everyone is different but I have had about 6 guys working out with me and on average lifting with a 4-6 rep range that work out with 10 more pounds a week for at least the first 5 weeks. Then maybe go up ten every 2 weeks. And they all lost an average of 20 lbs of fat within the first 2 to 3 months.

Just make sure you check out all the AST info and Check out all the Max-OT cardio and workout info.

Too much cardio will slow or stop muscle growth but the max-ot cardio is perfect for burning calories and sparing muscle tissue and growth. If anything it makes you grow.

Just remember high reps will tone you not cut you....low reps with heavy weight will make you bigger and stronger and burn about the same amount of calories as high reps and the more muscle you build the more calories you burn per day.

Adamjs · 03-14-2006, 06:49 PM

^ WTF? And I thought I was random sometimes.

**P-funk** · 03-14-2006, 07:13 PM

Quote:

Originally Posted by Kong_1

Here is the truth got to www.ast-ss.com and click on Max-OT and sign up. It is the best workout for getting cut and getting bigger. And it is the workout done by jeff willet and Skip La Cour 2 of the worlds greatest natural (no steroids) bodybuilders.

It doesn't matter what anybody says if they are juicing then they obviously aren't really smart in the first place.

Lets start by saying I am not on steroids. I was 310lb and benched 350 one rep max. Then I started max ot. In 9 weeks I was doing 365lb for 6 reps. And I had lost 45 lbs. Not saying everyone will have this kind of gains because everyone is different but I have had about 6 guys working out with me and on average lifting with a 4-6 rep range that work out with 10 more pounds a week for at least the first 5 weeks. Then maybe go up ten every 2 weeks. And they all lost an average of 20 lbs of fat within the first 2 to 3 months.

Just make sure you check out all the AST info and Check out all the Max-OT cardio and workout info.

Too much cardio will slow or stop muscle growth but the max-ot cardio is perfect for burning calories and sparing muscle tissue and growth. If anything it makes you grow.

Just remember high reps will tone you not cut you....low reps with heavy weight will make you bigger and stronger and burn about the same amount of calories as high reps and the more muscle you build the more calories you burn per day.

a) workouts don't make you cut. diets do.

b) if you really believe that jeff willet and skip la cour are naturaly and never juiced then you are terribly naive.

mihalara18 · 03-21-2006, 07:41 PM

You need to stick to exercises that use a lot of muscle groups. Start with the powerlifting movements(Bench Press, Squat, Deadlift) to gain muscle mass and strength. Then when your ready to cut down start dieting right and use the olympic movements(Clean and jerk, and the snatch) for high reps to increase your endurance, speed, and body density.

03-14-2006, 03:00 AM	#1
Vince2005 Registered User Join Date: Oct 2004 Posts: 191 Photos: 1	Is this routine ok? I do full body workouts this is what I have been doing 3 times a week. My goal is to gain mass and then later get cut.I am thinking of running but I am wondering if it would slow my gains. Hack squats 3x8 Leg curls with machine 3x12 Calves 3x8 Bencpress 3x8or chest press with machine if no one is there to spot 3x12 Iso row 3x8 Preacher curls 1 set iner 1 set outter 8 reps Tricep extensions inner 3x8 Tricep extensions outter 3x8 Reverse curls 3x8 Shoulder press with machine 3x12 Dumbbell shrugs 3x8 Lower back with machine 3x12 Abs with machine 3x12 Would this be good for all around proportions? Is this too much? thanks
	19 years old Bodyweight 135 pounds Bodyfat 14% 5"6 Max Squat unknown Max Bench Unknown Goals for March Bodyweight 150 pounds.Max Squat 250 pounds Max Bench 200 pounds.

03-14-2006, 03:14 AM	#2
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,443	that workout needs a lot of help. read the training 101 stickie at the top of the page!
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

03-14-2006, 04:19 AM	#3
Vince2005 Registered User Join Date: Oct 2004 Posts: 191 Photos: 1	Should I cut out the inner and outer parts and just stick with one exercise for a muscle group? The guide didn't relly help me that much.I'm kinda lost on what would be the best full body workout to do 3 times a week.A strength trainer recommended the one I'm doing now I guess I was right when I was thinking he didn't know what he was saying.Can someone recommend a workout that I can do where I won't need a spotter?
	19 years old Bodyweight 135 pounds Bodyfat 14% 5"6 Max Squat unknown Max Bench Unknown Goals for March Bodyweight 150 pounds.Max Squat 250 pounds Max Bench 200 pounds.

03-14-2006, 03:05 PM	#4
Maxim Registered User Join Date: Jan 2006 Posts: 5	You'll get your most bang for your buck from the beast exercises... the basics. Even now, close to three decades of this, and my routines revolve around them, as should anyone's who's aim is size and strength. Using less than effective means simply frustrates the process - and you - as you will be using a spoon to dig a hole vs a shovel. So it's squats, deadlifts, benches, bb presses, bb rows. They cover everything and allow the heaviest weights, hence the best results. They don't all need to be done within the same workout but as long they are at the core of your routine and you focus on progression you'll do fine.
Maxim Registered User Join Date: Jan 2006 Posts: 5

03-14-2006, 06:37 PM	#5
Kong_1 Registered User Join Date: Oct 2005 Posts: 5	Max-OT Here is the truth got to www.ast-ss.com and click on Max-OT and sign up. It is the best workout for getting cut and getting bigger. And it is the workout done by jeff willet and Skip La Cour 2 of the worlds greatest natural (no steroids) bodybuilders. It doesn't matter what anybody says if they are juicing then they obviously aren't really smart in the first place. Lets start by saying I am not on steroids. I was 310lb and benched 350 one rep max. Then I started max ot. In 9 weeks I was doing 365lb for 6 reps. And I had lost 45 lbs. Not saying everyone will have this kind of gains because everyone is different but I have had about 6 guys working out with me and on average lifting with a 4-6 rep range that work out with 10 more pounds a week for at least the first 5 weeks. Then maybe go up ten every 2 weeks. And they all lost an average of 20 lbs of fat within the first 2 to 3 months. Just make sure you check out all the AST info and Check out all the Max-OT cardio and workout info. Too much cardio will slow or stop muscle growth but the max-ot cardio is perfect for burning calories and sparing muscle tissue and growth. If anything it makes you grow. Just remember high reps will tone you not cut you....low reps with heavy weight will make you bigger and stronger and burn about the same amount of calories as high reps and the more muscle you build the more calories you burn per day. Last edited by Kong_1 : 03-14-2006 at 06:56 PM. Reason: forgot to ad cardio info
Kong_1 Registered User Join Date: Oct 2005 Posts: 5

03-14-2006, 06:49 PM	#6
Adamjs Adamjs Join Date: May 2005 Location: Sydney Posts: 261	^ WTF? And I thought I was random sometimes.
	____________________________________________ Restless soul, enjoy your youth. Like Muhammad. Hits the truth. Can't escape from the common rule - if you hate something don't you do it too.

03-21-2006, 07:41 PM	#8
mihalara18 Registered User Join Date: Feb 2006 Location: Valparaiso, IN Posts: 3	You need to stick to exercises that use a lot of muscle groups. Start with the powerlifting movements(Bench Press, Squat, Deadlift) to gain muscle mass and strength. Then when your ready to cut down start dieting right and use the olympic movements(Clean and jerk, and the snatch) for high reps to increase your endurance, speed, and body density.

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