Thread: Changing Routing need suggestion

1. Ditch that crappy workout program and quit doing isolation exercises!
2. Read the stickies and redesign a workout program based on compound movements.
3. Post your new compound-exercise-based program on here for some feedback.
4.Eat.
5.Sleep.

I've gained 33lb in the past ten months. My old jeans and Tshirts are now waaay too small.

Originally Posted by Big G

quit doing isolation exercises!

" Read the stickies " ???

Originally Posted by Metallibanger

It's what I was told as a beginner. I just couldn't believe I didn't need an Arm Day (for example) to get bigger arms.

Our friend here would be much better off doing DB rows than DB curls, don't you agree?

Sticking to the compound exercises would work more of him. He'd get better bang for the buck. No?

Originally Posted by achnaide

" Read the stickies " ???

First few threads here all say "Sticky". Read those, especially CowPimp's Designing a Workout one. You'll learn a bunch. It'll get you started.

Tnx ahead guys.
I will read it and create something in day or two.

only one question...should consider myself as a beginner or else when i am creating routing?

Originally Posted by achnaide

Tnx ahead guys.
I will read it and create something in day or two.

only one question...should consider myself as a beginner or else when i am creating routing?

If you're only bench-pressing 90lb, I would say you were definitely a beginner.

OK Guys I'll try this routing very interesting approach :

"Bodybuilder � Undulating Periodization " by CowPimp in sticky Guide To Designing A Routine.

I think it will fit me with my 10 month "experience" , but I am not sure about
Squats
Week A: 8x3 @ 5-6RM - 75sec RI

I cant imaging what weight should I take to make 5-6RM , if my current weight is 180 lb bar and I make with it 15RM

Any suggestions for that routing?

First off, "routine" ends in an E, not a G!!

Secondly, just experiment with the weight. If you're not familiar with working in different rep ranges it should be fun for you figuring out what you're capable of. Just play around. Try 225lb. If you can't do 3reps lower it a bit. If you do 5 and you feel like you could do more, then add some weight. It's a matter of getting to know yourself better.

Have fun!

sorry about spelling

I have to experiment, but I am not sure if my skinny shoulders can take any more weight .

But overall routine is suitable?

hmmm....if you are saying I am a beginner because I bench press only 90lb. But this exercise is the worth one in my routine I cannot get any movement in weight in it. On other hand Squats I began with 50lb and improved to 180lb, I know its not a big step but still something. As long as I remember if you can increase weight on exercise it means that your strength and muscles increased - tell me if I am wrong ???

ok I found one routine, made small adjustments and here it is:

Day1
(exercise/sets/reps)

Chinups - 3x8
Bent Over Barbell Row - 3x8
Biceps standing with barbell - 3x8
Barbell Shrug - 2x10
Barbell Deadlift - 2x8 (on straight legs)

Day2
(exercise/sets/reps)

Squats - 3x8
Bench Press (one day 180 degree bench, second with 45 incline angle) - 3x8
Decline Dumbbell Flyes - 2x8
Lying Triceps Press (French press) - 2x8
Overhead press (seating position) - 3x8
Standing Calf Raises - 3x12

I am thinking going 3 days per week: Sunday Tuesday Thursday. Also I will be taking gainer or protein on top of my diet. I picked this routine to gain mass at least 25 lb. What do you think guys? I am considering to work out 12 weeks on this routing.

Where's the other half of the routing?

There no other part. This a two day routine but I am going to workout three days per week. In the end weekly routine will look like this:
Sunday - Day1
Monday -OFF
Tuesday -Day 2
Wednesday -OFF
Thursday -Day 1
Friday - OFF
Saturday -OFF

What do you expect from this routine?

gain weight, I am also considering take some gainer and protein shakes. This routing based on compound exercises.

To gain weight you have to eat a lot. Weight gainers are a good way to add calories. As for the routinE, I'do some adjustments:
Day1
(exercise/sets/reps)

Regular Deadlift - 4x5-8
Bent Over Barbell Row - 3x8
Chinups - 3x8
Biceps standing with barbell - 3x6-8
DB curl - 3x6-8

Day2
(exercise/sets/reps)

Squats - 4x5-8
Leg Press - 3x12
Standing Calf Raises - 3x12
Flat Bench Press - 4x5-8
Close-grip Bench Press - 3x6-8
Overhead press (seating position) - 3x6-8

hmmmm..... but don't you think I would not be able to do both exercises on the same day and one after each other. As long I understand one is for chest and close-grip bench press is for triceps. May be I am wrong but chest will be dead and I would not be able to do right next exercise
Flat Bench Press - 4x5-8
Close-grip Bench Press - 3x6-8

and

DB curl - is for biceps??

No problem with triceps after chest and yes, the DB curl is for biceps

ok ... other question. Does the sequence of exercises matter? or it is good to shift them around so the body does not adapt?

You have to follow this sequence. Larger bodyparts first, then smaller ones

I understand that back should go before biceps. I am saying if I do it in following sequence:

Deadlift
Bent Over Barbell Row
Barbell Shrug
Chinups
Biceps

?

Yeah. You probably don't even need anything for your biceps after BO BB Rows & Chins. They should be f&^%ed by then anyway!

I did them yesterday in the end of the workout , it was 50lb curl barbell. I did 3 sets 7,5.6 reps .... it was on top of my limits. I could not do more, usually its close to 10 reps per set on curl barbell biceps with same weight.

Your body needs time to adapt to the new changes

I know I know ... but the sequence I do is ok?

It's OK amigo

Personally id put shrugs last because they are isolation, otherwise go for it.