Thread: Routine all over need some help

The Starr program has showed results for many people. If it is strength and power you are looking to gain I would try some westside program. But whats your sets and reps for the one you posted.

Im goin for lots of muscle mass and whatever strength comes with it, once I reach the 190 area Ill work on power lifting...I dont have a rep scheme for that right now cause Im confused as to what I should go for theres so much out here.

Well westside not only put alot of strength and power on ya, but also puts size on ya. Normally you dont get strong without putting on some size. You realize Starr's program is basically a strength program as well? I have also heard some things of guys getting completely worn down from Starr's workout.

Try:

Upper Push
Lower Pull
Rest
Upper Pull
Lower Push
Rest
Rest

Or something for your main lifts. What i did with that split was do a low rep range (3-5 reps) for the main lifts, then do the other upper/lower day's main lifts for a higher rep range (10-14 reps).

So you'd do: Upper Push (Heavy - 4 Reps) + Upper Pull (Light - 12 Reps), for example.

Your rep ranges pretty much depend on your goals, though.

There seems to be a lot more pushing that pulling in your program, which isnt too good. You need them at at least an equal ratio of push to pulls. Or even in favour of pulls.

Why do Bench press on lower day?

And there seems to be a lot of unneccesary isolation movements in there. Especially for your arms.

Take out the curl variations and do Chin Ups, and take out some bench variations and the tricep isolation and do some dips.

Have you read the training stickies yet? If not i suggest you do.

okay how does this look here

mon
Bench - 8, 6, 6, 6
Bent bb row - 8, 6, 6, 6
DB Military Press - 10, 8, 8
Cable Row - 8, 6, 6
Lat Pulldown - 8, 6, 6

Tue
Olympic Squat - 8, 6, 6, 3
Walking Lunges - 8, 8, 8
leg ext - 3x8
leg curl - 3x8
calf raise - 3x15

wed - off

Thurs
Military Press - 8, 6, 6, 6
Bent BB Row - 8, 6, 6, 6
Upright Row - 8, 6, 6
Incline DB Bench - 10, 8, 8
skullcrushers - 8, 6, 6

Fri
Deadlifts - 8, 6, 6, 3
walking lunges - 8, 6, 6
SLDL - 8, 6, 6
calf raises - 3x15
Preacher Curls - 10, failure, failure

Personally I wouldnt do sldl and deadlifts on the same day, split those up.

Tue
Olympic Squat - 8, 6, 6, 3
Walking Lunges - 8, 8, 8
leg ext - 3x8
SLDL - 8, 6, 6
calf raise - 3x15

Fri
Deadlifts - 8, 6, 6, 3
walking lunges - 8, 6, 6
leg curl - 3x8
calf raises - 3x15
Preacher Curls - 10, failure, failure

switched sldl and leg curl is that better? or should I discard the leg curls on friday as well?

I really do like your leg days. Some others may have differnt comments on it, but I like it. I had me a routine that looked similiar to that not long ago.

On your upper days I would ditch one of those tricep exercises and just stick with skulls. Do 3-4 sets of that. It ought to be plenty.

thanks, Ive been stressin about comin up with a good plan just cuz I really wanna track my progress instead of wingin it every week...what do you think about the upper body portion?

Personally I like tons of rows and alot of tricep work. But I have been all about my numbers. I am going for a 400 bench. But in the process, everything just gets bigger and bigger. Your upper looks fine. Someone else will commment I am sure and see what they think.

Why the preacher curls on ur leg days??

On the second leg day I would do...

Deadlifts
maybe front squat or split squat
One Legged Romanians
Leg curls


I actually wouldn't do the leg curls/extensions at all, but I'm leaving that in for ya.

I took out the walking lunges this day, because you already do them once this week and I gave you a unilateral hip/ham dominant movement that I think truly kicks ass.

Assess what you need...Are you strong for your size? If so switch to hypertrophy, if not go with a strength routine.

Originally Posted by Dale Mabry

Assess what you need...Are you strong for your size? If so switch to hypertrophy, if not go with a strength routine.

Best advice today.....

well Im not totally familiar with the word hypertrophy but Im guessing it means size, which I think comes with strength and eating anyway. Im not gonna get into powerlifting right now but Im tryinhg to get compound movements in the beginning of my workouts, would strength be keeping most of those reps to 6 or fewer?

I like the leg days I got, I am gonna get walking lunges outta the 2nd leg day, not sure what to add in though Ive never done front squats maybe I can give them a try.

my needs are mostly size right now , but I dont see how that is possible without strength.

I am not sure if Im strong for my size so I guess tell me
5'8 low 170's
MP 145X5
BP 205X6
Squat - not good 155X6

Originally Posted by RockSolid

well Im not totally familiar with the word hypertrophy but Im guessing it means size, which I think comes with strength and eating anyway. Im not gonna get into powerlifting right now but Im tryinhg to get compound movements in the beginning of my workouts, would strength be keeping most of those reps to 6 or fewer?

I like the leg days I got, I am gonna get walking lunges outta the 2nd leg day, not sure what to add in though Ive never done front squats maybe I can give them a try.

my needs are mostly size right now , but I dont see how that is possible without strength.

I am not sure if Im strong for my size so I guess tell me
5'8 low 170's
MP 145X5
BP 205X6
Squat - not good 155X6

well the squat looks pretty awful, but the other numbers look pretty good for your size!

Okay I think Im gonna stick to this, my main goal is size so I think 6-8 rep range is good, I got a set of 3 for a couple excercises at the end for good measure. Sunday I will do some sprints. Yay or Nay!?

mon
Bench - 8, 6, 6, 3
Bent bb row - 8, 6, 6, 3
Incline Bench - 8, 6, 6
Cable Row - 8, 6, 6
Lat Pulldown - 8, 6, 6
skullcrushers - 8, 6, 6

Tue
Olympic Squat - 8, 6, 6, 3
Walking Lunges - 8, 8, 8
leg ext - 3x8
SLDL - 8, 6, 6
calf raise - 3x15

wed - off

Thurs
Military Press - 8, 6, 6, 3
Bent BB Row - 8, 6, 6, 3
Upright Row - 8, 6, 6
Incline DB Bench - 8, 6, 6
Dumbell Rear Delt Row - 8, 6, 6
Preacher Curls - 10. failure, failure

Fri
Deadlifts - 8, 6, 6, 3
Front Squat - 8, 6, 6
Leg Curl - 8, 6, 6
calf raises - 3x15

Saturday - Off
Sunday - sprints

I like this workout. But its just my opinion. I also like the sprints on Sunday. The only part I dont like is 2 sets to failure on curls. I dont like setting failure reps into stone. I like to see how I feel and if I want to go to failure then I do, other wise I set a rep and shoot for it.

I workout with my bro so he spots me and I go until he is pulling almost half the weight, It has been pretty awesome so Im not changing that until my body doesnt respond like it has.

Originally Posted by RockSolid

Ive been doing a general split routine for about a year since I got on this forum, Ive gone from 158 - low 170's. I think I would wanna do an Upper/Lower split now and workout 4X a week still. Well what I had was all over the place and conflicting so I got this idea now and I just wanna get something so I can stick to it and track my progress. I know to keep reps low but Im not sure what is good and how many sets to do

Mon - Upper (Chest + Back)
Bench
Bent BB Row
Incline DB Bench (<45 degrees)
Seated Cable row
DB Fly
Lat Pulldown

Tue - Lower Push
Squat
Walking Lunges
Leg Ext
seated calf raises
donkey calf raises
Preacher curls

wed - off

Thurs (Delts + Triceps)
Military Press
Upright Row
Bent Later Raises
Shrugs
skullcrushers
tricep pressdowns

Fri (lower pull + Bench)
Bench Press
Deadlifts
SLDL
Leg Curl
Preachr Curl

thats my idea right now I know its gona prob need work so please help I hope I can be settled on a solid program by monday, Im also looking at the starr 5x5 program...I posted some pics u can see where Im at now Its better than I was a year ago for sure but my goal is about 24 pounds in the next 24 months (195 fall '08)

do, upper vertical, upper horizontal, lower quad/knee-dominant, lower ham/hip dominant (you are still training bodyparts)

upper vertical would be
military press
pull-ups
dips
upright rows
(any isolation bs)

upper horizontal would be
bench
BB row
low incline
DB row
(any isolation bs)

quad-dominant would be
ATG Squat (a 2 leg quad-dom)
Lunges or Bulgarians (a 1 leg quad dom)
than a hip dominant (hypers)
calves

hip-ham dominantwould be
Deadlifts (2 leg hip dom)
One-leg RDL (one leg hip dom)
than a quad-dominant
reverse calves

than your periodization (reps/sets/RI) would look something like this

week 1: 3x12@60sec
week 2: 4x6@90sec
week 3: 5x5@120sec

Program looks pretty good Mike. However I dont like suggesting 1-legged things to people who we dont know if they have the balance for it, you know?

Originally Posted by Double D

Program looks pretty good Mike. However I dont like suggesting 1-legged things to people who we dont know if they have the balance for it, you know?

were does he say that he has bad balance? he has lunges in his original program, people walk and run at one leg at a time, you don't hop around do you? One-leg movements will improve his core stability and balance, alot more functional than a 2 leg movement.

Lunges require 2 legs, where does that have to do with anything?

Your second leg is kind of a stablilizer.

yea, unless he can do one leg squats, do lunges or bulgarians as a one leg quad-dom