Thread: Hi all

you don't have a good understanding of the basics. read stickies, training 101
and then designing training routines by cowpimp.

I have done all the basic training routines, i KNOW all the basic rules, and i know what type of routine my body responds to.
My goal is to train for six months gaining a cople of pounds a week, what i need is an under standing of how fit periodization in to my programme. If anyone can advise.

Originally Posted by bigg

I have done all the basic training routines, i KNOW all the basic rules, and i know what type of routine my body responds to.
My goal is to train for six months gaining a cople of pounds a week, what i need is an under standing of how fit periodization in to my programme. If anyone can advise.

Post your exact workout in detail,

mon, Chest
bench press 3 X 10,8,6
Incline d press 3 x 10,8,6
Flys 3 x 10
X overs 2 x 15

Tue, Back
Lat pulldown wide grip 2 x 10
close grip 1 x 10
Bent rows 4 x 12,10,8,6
seated rows 3 x 10,8,6
D rows 2 x 10

Wed, Shoulders
seated press 3 x 12,10,8
Lat raises 3 x 10,8,6
Bent over lat raises 3 x 10
Up wright rows 2 x10
Shrugs 2 x 10

Thur, Arms
Barbell curls 3 x10,8,6
Inc d curls 2x 8
Hammers 1x 10
skullcrushers 3x 10,8,6
kickbacks 2 x 10
Dips 1 x15

Fri, legs
Squats 4 x 12,10,8,6
Leg ex 3 x10
Lunges 3x10
lying leg curls 4x 12,10,8,6
Stiff leg dead lifts 3 x10,8,6

I started My training in June doing a 4 week light Phase, low sets light weights.
Now i have moved on to this phase by incr the volume and weight. I have already been training on and off for four years now and have been doing fitness since i was 16 through boxing so my body is not new to any of this type of training. I am just looking for some direction on how to progress in a six month or yearly trg programme.
Thanks

Originally Posted by bigg

mon, Chest
bench press 3 X 10,8,6
Incline d press 3 x 10,8,6
Flys 3 x 10
X overs 2 x 15

Tue, Back
Lat pulldown wide grip 2 x 10
close grip 1 x 10
Bent rows 4 x 12,10,8,6
seated rows 3 x 10,8,6
D rows 2 x 10

Wed, Shoulders
seated press 3 x 12,10,8
Lat raises 3 x 10,8,6
Bent over lat raises 3 x 10
Up wright rows 2 x10
Shrugs 2 x 10

Thur, Arms
Barbell curls 3 x10,8,6
Inc d curls 2x 8
Hammers 1x 10
skullcrushers 3x 10,8,6
kickbacks 2 x 10
Dips 1 x15

Fri, legs
Squats 4 x 12,10,8,6
Leg ex 3 x10
Lunges 3x10
lying leg curls 4x 12,10,8,6
Stiff leg dead lifts 3 x10,8,6

I started My training in June doing a 4 week light Phase, low sets light weights.
Now i have moved on to this phase by incr the volume and weight. I have already been training on and off for four years now and have been doing fitness since i was 16 through boxing so my body is not new to any of this type of training. I am just looking for some direction on how to progress in a six month or yearly trg programme.
Thanks

I see this...

Monday: shoulders
Tuesday: shoulders
Wednesday: Shoulders
Thursday: Light shoulders
Friday: legs.


That and other reasons are why another forum member suggesting reading the stickies at the top of the training forum....they are very informative and written by UBER ELITENESS TRAINERZ!!

How do you see shoulders, shoulders and light shoulders.
This form of training was recomended by jay cutler which he himself used and i think his chest looked pretty big too.

Originally Posted by bigg

How do you see shoulders, shoulders and light shoulders.
This form of training was recomended by jay cutler which he himself used and i think his chest looked pretty big too.

When you work chest, your shoulders are taking a beating...most notably the anterior deltoids. When you work back your shoulders get worked again, most notably the posterior deltoids. Then you come back the next day and do 11 more sets for the tiny delts...including a couple sets of upright rows which are pretty hard on teh rotators. Then you come back again and work arms the next day....well guess what...your arms have been working the entire week up until now too....and now your shoulders are still getting worked if ever so slightly. Now on friday your upper body gets a little break.

On Leg day I recommend you drop the leg extensions and perform the exercises in this order....: Squats, Stiff deads, Lunges, Leg Curls.

First off, just because a muscle mag says jay cutler does something or takes something, it doesn't mean it's true. Second, the fact that jay cutler does a certain routine is reason enough NOT to do it. Not only are bodybuilders not exactly scientific about anything they do for the most part, but they are also on a tremendous amount of drugs, drugs you aren't on and can't afford to take.

Again, read the stickies.

Originally Posted by bigg

How do you see shoulders, shoulders and light shoulders.
This form of training was recomended by jay cutler which he himself used and i think his chest looked pretty big too.

Not a chance, it was some BS in Muscle and Fitness.

Plus to follow any Body builders workout is foolish.

it was actually in his book as an intermediate routine.
so its not me you are slagging its his programme design.

His program design sucks. If you are on 3000mg test a week and 24 IU of GH a day then you might take his training advice......but then again I still wouldnt listen to him.

I have made some good gains from this method but prob not in the long run. I have seen the 4 day push and pull split which looks good.

Originally Posted by bigg

I have made some good gains from this method but prob not in the long run. I have seen the 4 day push and pull split which looks good.

nobody here is tryin to down you or anything, I think ALL of us have done something VERY similar to that at some point in our training career...hell I've done worse.

Oh and don't use routines out of a book....read the stickies and they will help you figure out how to write your own PROGRAM that is best suited for your needs and will help you reach your goals...

Cookie Cutter routines never work for very long.