Suggestions for new routine.

BulkMeUp · 03-16-2008, 04:34 PM

I've been doing and Upper/Lower split for the last 1.5 years and i do enjoy it. But maybe I've been overdoing it as I think it is beginning to wear me out. Weights weren't doing too bad but the mood is not really there currently. It could be that i am also quite busy at work for the past few months however I've been able to be very regular at the gym.

This is a typical sample of what i've been doing along with RI and tempo i aimed for.

Sample of Lower routine:
Main exercises-
ATG Back Squats 3x6 - RI = 120secs Tempo = 1/0/X
Low Leg press 3x8 RI = 120secs Tempo = 2/0/1
DB Bulgarian Squats 3x10 RI = 120secs Tempo = 3/0/2
leg ext 3x10 RI = 60secs Tempo = 2/0/3
Additional exercises-
Seated Calves 3x12 RI = 60secs Tempo = 2/0/3
Standing Calves 3x15 RI = 60secs Tempo = 2/0/3

Sample of Upper routine:
Main exercises-
NG Seated Rows 3x6 RI = 120secs Tempo = 1/0/X
BB OH Press 3x8 RI = 120secs Temop = 2/0/3
WG Seated Cable Rows 3x10 RI = 60secs Tempo = 2/0/3
CG Bench 3x10 RI = 30secs Tempo = 3/2/1
Additional exercises-
EZ BB Curls 3x8 RI = 60secs Tempo = 2/0/3
DB Preacher Curls 3x10 RI = 30secs Tempo = 3/2/1
DB Hammer Curls 3x10 RI = 30secs Tempo = 3/2/1

I usually do 8weeks (sometimes 10weeks) and break for 1 week. But the last routine didnt go very well. I dropped 1 main exercise for all upper and lower routines, did 4 weeks and took a week off. I had a bit of a sore throat the past week and really didnt feel like going to the gym. But i dont want to 'fall off the wagon' and I'm looking for some input for my next routine that starts tomorrow.

I was reading the 'Mass tactics' article in this months IM newsletter and well as P's blog and was considering doing a cyclical type of training this time instead of a fixed routine for 8 weeks.

Thoughts? Suggestions?

Triple Threat · 03-16-2008, 08:32 PM

That routine looks a little unbalanced to me.

For lower body, how about something for the hamstrings?
For upper body, 9 sets for biceps seems excessive. What about chin-ups, pull-ups or the equivalent?

eddieod · 03-16-2008, 10:26 PM

your not doing any flat/ incline presses bb/db rows chins or deadlifts. you need to move big weights around to get big as your name suggests you want to.

ArnoldsProtege · 03-17-2008, 12:39 AM

3 Words... are you ready for them? Power,RepRange and Shock! Check it in the stickies! best routine ive ever done. period.

goob · 03-17-2008, 05:03 AM

Check out the texas method in this..

Strength, Dedication, Ambition

BulkMeUp · 03-17-2008, 09:05 AM

I wasnt very clear in my original post. Thats just a sample of each wo. It is a 4x upper/lower split so for e.g. the other lower wo has DL's and BB Bench, tri's exercises instead of Bi's ..etc..

I did try p/rr/s maybe about 2 yrs ago. It didnt really 'stick' with me.

goob.. checking it out now..

03-16-2008, 04:34 PM	#1
BulkMeUp ..is bulking up! Elite Member Join Date: Apr 2004 Location: Cana-dah Posts: 5,317	Suggestions for new routine. I've been doing and Upper/Lower split for the last 1.5 years and i do enjoy it. But maybe I've been overdoing it as I think it is beginning to wear me out. Weights weren't doing too bad but the mood is not really there currently. It could be that i am also quite busy at work for the past few months however I've been able to be very regular at the gym. This is a typical sample of what i've been doing along with RI and tempo i aimed for. Sample of Lower routine: Main exercises- ATG Back Squats 3x6 - RI = 120secs Tempo = 1/0/X Low Leg press 3x8 RI = 120secs Tempo = 2/0/1 DB Bulgarian Squats 3x10 RI = 120secs Tempo = 3/0/2 leg ext 3x10 RI = 60secs Tempo = 2/0/3 Additional exercises- Seated Calves 3x12 RI = 60secs Tempo = 2/0/3 Standing Calves 3x15 RI = 60secs Tempo = 2/0/3 Sample of Upper routine: Main exercises- NG Seated Rows 3x6 RI = 120secs Tempo = 1/0/X BB OH Press 3x8 RI = 120secs Temop = 2/0/3 WG Seated Cable Rows 3x10 RI = 60secs Tempo = 2/0/3 CG Bench 3x10 RI = 30secs Tempo = 3/2/1 Additional exercises- EZ BB Curls 3x8 RI = 60secs Tempo = 2/0/3 DB Preacher Curls 3x10 RI = 30secs Tempo = 3/2/1 DB Hammer Curls 3x10 RI = 30secs Tempo = 3/2/1 I usually do 8weeks (sometimes 10weeks) and break for 1 week. But the last routine didnt go very well. I dropped 1 main exercise for all upper and lower routines, did 4 weeks and took a week off. I had a bit of a sore throat the past week and really didnt feel like going to the gym. But i dont want to 'fall off the wagon' and I'm looking for some input for my next routine that starts tomorrow. I was reading the 'Mass tactics' article in this months IM newsletter and well as P's blog and was considering doing a cyclical type of training this time instead of a fixed routine for 8 weeks. Thoughts? Suggestions?

03-16-2008, 10:26 PM	#3
eddieod Registered User Join Date: Apr 2006 Posts: 13	your not doing any flat/ incline presses bb/db rows chins or deadlifts. you need to move big weights around to get big as your name suggests you want to.
eddieod Registered User Join Date: Apr 2006 Posts: 13

03-17-2008, 12:39 AM	#4
ArnoldsProtege VandelayIndustries Join Date: Aug 2005 Location: Toronto Posts: 297 Photos: 1	3 Words... are you ready for them? Power,RepRange and Shock! Check it in the stickies! best routine ive ever done. period.
	Age:19 Height: 5'11 Weight: 190 lbs

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03-16-2008, 08:32 PM	#2
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,490 Photos: 6	That routine looks a little unbalanced to me. For lower body, how about something for the hamstrings? For upper body, 9 sets for biceps seems excessive. What about chin-ups, pull-ups or the equivalent?

03-17-2008, 05:03 AM	#5
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,994	Check out the texas method in this.. Strength, Dedication, Ambition

03-17-2008, 09:05 AM	#6
BulkMeUp ..is bulking up! Elite Member Join Date: Apr 2004 Location: Cana-dah Posts: 5,317	I wasnt very clear in my original post. Thats just a sample of each wo. It is a 4x upper/lower split so for e.g. the other lower wo has DL's and BB Bench, tri's exercises instead of Bi's ..etc.. I did try p/rr/s maybe about 2 yrs ago. It didnt really 'stick' with me. goob.. checking it out now..