Thread: A Bodybuilder told me to do this routine? Is he right?

That looks fine, I think the volume is a little high though so I'd cut it down to 3 sets per exercise and maybe even 2 for arms and shoulders.

Example- for chest you have 16 sets total, I'd cut it down to 10-12 total.

That’s a SHIT LOAD of volume!

But I am at the opposite end of the spectrum. I only train chest/back and shoulders/arms every 16 days. Legs every 8 days. 1 super set per body part or two regular sets.

I just don’t see a need for volume as high as that. The only time I ever used volume that high was as a newbie about 12 yrs ago. I didn’t know any better so I followed the drug inspired routines in the muscle rags.

Mick

If your gonna be a shit, then expect to have your posts deleted.

I think someone might be being a DICK!

since your probably a beginner in lifting heavy try 10-12 reps wih 3 sets in triceps. Then for biceps try 4 sets 10-12. If your trying to pack on mass, don't go over 12 reps

That looks like a decent routine, but a lot of work. I'd personally cut back to 2-3 sets, and eliminate the flies and all the shoulder exercises except the militaries. Shoulders get a good workout from the bench, back row and militaries. You might even want to consider a more pared-down routine of squats, benchs, dips, rows, chins, calves and some grip and ab work. You could alternate squats with deadlifts, chins with curls, etc. Hope this helps.

I agree with evryone else, cut back the volume and you should be fine.

the routine is fine, but lower the volume (number of sets).

I can think if many, many better routines than that one.

Originally posted by The_Chicken_Daddy
I can think if many, many better routines than that one.

Soooooooo, what are they??? And whats the problem with that one other than the volume?

[i]H Man[i]Any recommendations? Or thoughts on this routine?

Originally posted by The_Chicken_Daddy
I can think if many, many better routines than that one.

What's your point?

He asked if the routine was okay and we responded.

There are many routines that can be used, some better than others, some not.

I think you just like to argue everything.

There's an unnecessary amount of exercises for back.

Too many exercises for triceps, especially after all that presing for chest.

The leg day is probably the best out of the lot (notice how there isn't as much volume or exercises here? Most people do loads for upper body and less for lower. Prolly cause it's more "fun" to do upper.) I'd personally put squats first though.

three exercises for biceps is ridiculous. I do 1 set of hammers after back and i'm done.

There is also no need for two types of overhead press for shoulders. Not in the same session anyway.

I'd pt the dude on a 3 day a week split. He's young and he'll grow like a mofo. I'd also keep the exercises the same and not switch them up.

Push, pull, legs. Easy.

If he insisted on a 4 day a week split i'd prolly tell him to do this:

Thighs/hams
shoulders/arms

back/calves
chest/abs

Something along those lines. Volume would be no more than 6 sets for large parts, about 2-4 for smaller. Sets taken to failure and beyond every other week.

Originally posted by H Man
I know light weight is for cut.

No. It's not.

Originally posted by Prince

I think you just like to argue everything.

No i don't.

Yup the volume is WAY to high. Particularly for a beginner. 8-10 working sets per body part week is enough if you train intensely enough.

Also, always using heavy weights is fine, so long as you know when to back off for a week or two (i.e., when your joints and ligaments start to hurt....)

Please don't use your back while doing deadlifts, you are NOT going to do anything but blow a disk! Or maybe a nut along with it! Deadlifts are for your legs dude!!!

Originally posted by BabyArnold
Please don't use your back while doing deadlifts, you are NOT going to do anything but blow a disk! Or maybe a nut along with it! Deadlifts are for your legs dude!!!

Your back is still incorporated, I do not see how you could do a deadlift without stressing the back.

STDL are for legs (hams) while regular Deads target the Erector Spinae.
Sure you could blow a disk if your form is shit but that could be said about any exercise.
Deads are the BEST exercise for back IMAO and should be learned by everyone.

That routine looks good, I'm going to give it a run for awhile.

LOL @ this guy

The "m" is supposed to be capitalized and I don't live anywhere near Canada.

Originally posted by ActionMatt
LOL @ this guy

The "m" is supposed to be capitalized and I don't live anywhere near Canada.

Do you have a trademark on that name?

Well, powerman isn't a rare name as such, but i've never ever seen the initials "DL" at the end, ever.

And it's rather fitting how he's joined the site now of all times.

My point is for a beginner. If you are just starting out, heavy deads are not good to do for the back until you have worked out long enough to get the muscles use to the strain. Sure you use your back while doing deadlifts, straight leg deads.... But I guess I mis-understood. When I think of deadlifts, I am thinking about oldstyle, football workout-deadlifts for the quads with the triangle bar, where you stand in the middle of it and lift straight up keeping the back straight the entire time, using only the legs.

Trap bar deadlifts?