Need something NEW!

**smp-16** · 12-06-2007, 06:27 PM

So ive been going to the gym with the same guy for about 7 months now . We've been using the same routine :
Bi's/Tris , Chest / Back , Legs /Shoulders

It works great for us . To "shock" myself I chang up the actual exercises every two weeks that we do . So say I do Incline Dumbell I would do Incline Barbell , etc.

I want a COMPLETELY new routine . Any ideas?

P.S - Routine for gaining mass and strength . With the one im doing now i moved from 152lbs to 160lbs . My bench went up from 150 to 185 .

Should I stick with old faithful or change?
suggestions PLEASE!

**Big G** · 12-07-2007, 03:38 AM

I felt the same way 6 weeks ago. I settled on a Horizontal-Legs-Vertical split and I really enjoyed it. Check my journal for sample exercises (Note: It's considered "horizontal" if you're pushing or pulling horizontally to/away-from your torso i.e. it doesn;t matter if you're laying down, bent over, sitting down etc... e.g. BO Rows & BB Bench are both "horizontal" movements.

As a general rule of thumb, don't split by bodypart, split by movement

Also, it's my understanding that it takes your body a couple of workouts just to make the necessary neural adaptations to be able to handle the demands from new exercises. If you keep switching exercises every two weeks your body is constantly struggling to make neural changes. If you stick to your program for 6 weeks you'll find muscular adaptations (i.e. strength/hypertrophy) in weeks 3-6. In short, I'd quit changing your exercises quite so much (if I were you).

That's my 2¢ anyway...

I think you'll like that split though. Horizontals days are my favorite.. PUSH!!.. PULLLL!! PPPUUSSSSHHHH!!! PPPUUUULLLLLL!!!!....

**smp-16** · 12-07-2007, 07:17 AM

Ahh so thatd kinda be what I have already just that Legs are by themselves ?
I don't know what I'm going to do with this , I've seen some really big gains off what I'm doing so its hard to say where they will stop / when . All these routines seem essentially the same .

God I'm confused , what to do ..

**Big G** · 12-07-2007, 09:01 AM

Originally Posted by smp-16

Ahh so thatd kinda be what I have already just that Legs are by themselves ?

No! Absolutely not! What I'm proposing is completely different. You're splitting by body part. I'm suggesting you split by movement.

First of all, get completely rid of your "Arm Day." You don't need to work your arms at all! Trust me! You're the one who's confused here. Listen to me and let me help you.

You want big biceps? Row! Do pullups! Do Chins!
You want big triceps? Benchpress! Do dips!
You want big forearms? Deadlift! Shrug! Do upwards rows!

None of these are "arm exercises" but they will all give you huge arms.

I can almost guarantee that you are currently using predominately isolation exercises; bicep curls, tricep cable pulldowns, lat raises...

STOP THAT!

Focus on training your whole body. I don't mean Total Body workouts. I mean compound exercises. Why waste time exercising one little muscle when you can exercise 200 entire muscle groups at the same time (as you do with deadlifts, for example).

Have you read the stickies? If not, read these three, then come back to me with questions...

.
.
.

You think you've had good gains so far!? You ain't seen nothin' yet!! Again, trust me. I know. I've been where you are now. It is a little confusing at first, but you'll get it. You'll see.

Thread: Need something NEW!

Thread Tools

Display

Need something NEW!

Posting Permissions