MuscleGauge1
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What is your workout or training routine? How many times per week do you train? Let's see what everyone is doing.
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What routine are you currently using?
- Thread starter MuscleGauge1
- Start date
took a week break, I have no set routine. Sometimes ill hit the same muscle group 2 days in a row if its not sore. i try to lift a minimum of 4 days a week
After 6 weeks of a full-body routine 3x week, and then 7 weeks of a 4-day split, I'm currently on a 3-day ABA/ BAB type routine 3x week. A = Squats, chinups, DB shoulder press, calves (gastro), and abs/ leg extension on alternating days; B = RDLs, bench press, calves (soleus), dips, and ham curls/ machine row on alternating days.
I go in there and switch body parts and make sure I work my body and get a nice pump that lasts throughout the day. Routines should be changed up around every 6 weeks so your body can have all of your muscle fibers worked.
at the moment: i don't workout according to days of the week , i follow more or less this sequence
day1- back, rear delts biceps
day2 - cardio 30 minutes, abs
day3- chest, triceps
day4- legs/abs
day5-rest or back (only 6 sets) Biceps only 8 sets
day6- cardio 30 minutes/abs
day7: chest (only 6 sets)/shoulders without rear deltoids
day 8: rest
back to day 1 repeat the sequence
i don't stay in the gym more than 70 minutes
day1- back, rear delts biceps
day2 - cardio 30 minutes, abs
day3- chest, triceps
day4- legs/abs
day5-rest or back (only 6 sets) Biceps only 8 sets
day6- cardio 30 minutes/abs
day7: chest (only 6 sets)/shoulders without rear deltoids
day 8: rest
back to day 1 repeat the sequence
i don't stay in the gym more than 70 minutes
I'm not trying to tell you what to do but it is more beneficial to train abs a few times per week at least.
Exercise, eat, sleep, repeat.
3-4 days a week
chest and tri's
back and bi's
legs
shoulders and abs.
sometimes cardio but not much right now (tren)
3-4 days a week
chest and tri's
back and bi's
legs
shoulders and abs.
sometimes cardio but not much right now (tren)
Bright and early at 6:45 everyday.
1. Chest,Tri's Abs
2.Back, bi's
3.Legs,calf's Abs
4.Abs ,Light chest, HEAVY shoulders
5.Sometimes light back work, sometimes rest days
6.Cardio, tri,bi's (arm day)
7.Legs, Abs
Usually have boxing and jiu jitsu at night so thats my cardio
Everything is a superset and each exercise is 8 sets each. about 13-15 reps.
1. Chest,Tri's Abs
2.Back, bi's
3.Legs,calf's Abs
4.Abs ,Light chest, HEAVY shoulders
5.Sometimes light back work, sometimes rest days
6.Cardio, tri,bi's (arm day)
7.Legs, Abs
Usually have boxing and jiu jitsu at night so thats my cardio
Everything is a superset and each exercise is 8 sets each. about 13-15 reps.
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- Curling in the squat rack!!!!!!!!
My current program revolves around six basic compound movements: Back squat, deadlift, military press, pull-ups, BB rows, and flat BB bench press.
Tempo is 1/0/2/0
Rest periods are 4 minutes.
Intensities range from 70-85% 1rm and are staggered.
Example starting intensities:
Day 1: Deadlift 80%, military press 70%
Day 2: BB rows 80%, flat BB bench press 70%
Day 3: Weighted pull-ups 80%, squats 70%
All Intensities are increased 5% per week until 85% and then it's returned to 70%. If I successfully complete lifts in any exercise with good form then I add 10lb to it's 1rm
Sets/reps: I use 5x5 for intensities 70-80% and 4x4 for 85%
Additional upper body exercises:
These exercises are teamed up with the compound movements: Deadlifts/upright rows, bench press/french press, military press/corner press, pull-ups/curls, rows/Bent over laterals on incline
I only perform the additional exercises when that compound movement is at a low intensity. Example: Deadlift 80%, military press 70%, corner press. Sets/reps are 3x10, tempo is 2/0/2/0, rest period 2 minutes, and intesity is determined by experience.
Additional lower body exercises: I hike twice a week and consider this enough.
Tempo is 1/0/2/0
Rest periods are 4 minutes.
Intensities range from 70-85% 1rm and are staggered.
Example starting intensities:
Day 1: Deadlift 80%, military press 70%
Day 2: BB rows 80%, flat BB bench press 70%
Day 3: Weighted pull-ups 80%, squats 70%
All Intensities are increased 5% per week until 85% and then it's returned to 70%. If I successfully complete lifts in any exercise with good form then I add 10lb to it's 1rm
Sets/reps: I use 5x5 for intensities 70-80% and 4x4 for 85%
Additional upper body exercises:
These exercises are teamed up with the compound movements: Deadlifts/upright rows, bench press/french press, military press/corner press, pull-ups/curls, rows/Bent over laterals on incline
I only perform the additional exercises when that compound movement is at a low intensity. Example: Deadlift 80%, military press 70%, corner press. Sets/reps are 3x10, tempo is 2/0/2/0, rest period 2 minutes, and intesity is determined by experience.
Additional lower body exercises: I hike twice a week and consider this enough.
MuscleGauge1
Registered
This is a great routine simple yet complete and full of compound exercises I love this I might start it once I finish my StrongLifts program. Its taken me about 6months to really get a good feel for the workouts and see some progress I've stuck with it and its working well so far. I would suggest using it if anyone is looking to gain some strength and size.
5 day split
day 1 legs,
day 2 chest,
day 3 off,
day 4 back,
day 5 shoulders,
day 6 arms,
day 7 off,
sometimes on off days ill run abs, obliques etc
6 on list each day, 80% of the time i get all 6 done, 8 weeks i change at least 4 of the 6
day 1 legs,
day 2 chest,
day 3 off,
day 4 back,
day 5 shoulders,
day 6 arms,
day 7 off,
sometimes on off days ill run abs, obliques etc
6 on list each day, 80% of the time i get all 6 done, 8 weeks i change at least 4 of the 6
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You're using the SL5x5? I don't like that there is no vertical pulling, otherwise it looks like a solid beginner program.
dave 236
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Then you have obviously have zero experience doing them. Builds both size and strength.
MuscleGauge1
Registered
Yes that is the program I am using and it is working well for me. I have gained some muscle and now I'm working on trimming some fat my diet is on point so it's just lifting that I have to worry about.
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^^^ Sounds like a solid routine. Although I would add some vertical pulling, maybe alternate it with rows.
i don't think 5 reps is good for building muscle at all, it is good as a complementary exercises but not as your main training method. Of course you will get results with low reps , any type of exercising will give you results but for best muscle growth 5 reps is very very low.....i use low reps only as one of the sets if i am doing 4 sets of a given exercise.
training on the basis of low reps is done for strength and still it should not be your basic training routine. and push pull on the contrary i do have lots of experience in whatever type of training you want...in my opinion sticking with one type of training method for a long time is not good, i've been training for 36 years or more so .....my training methods and techniques and information are not dug out of google, there was no google at that time, there are acquired in the gym! there are lots of written stuff you can find on the net and tons of names for different routines and methods, but it does not mean that they hold any value or anything new.
training on the basis of low reps is done for strength and still it should not be your basic training routine. and push pull on the contrary i do have lots of experience in whatever type of training you want...in my opinion sticking with one type of training method for a long time is not good, i've been training for 36 years or more so .....my training methods and techniques and information are not dug out of google, there was no google at that time, there are acquired in the gym! there are lots of written stuff you can find on the net and tons of names for different routines and methods, but it does not mean that they hold any value or anything new.
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As far as you've tried it before, I don't believe you. It's also obvious that you clearly believe that you know everything and have nothing to learn.
I mean look at this thread
http://www.ironmagazineforums.com/t...es-5x5-routines-gain-mass-if.html#post2644099
Some of the guys in there really know what they're talking about. Did you ask any of them questions or engage them, no. But then why ask anyone questions when you know all the answers? You're closed minded and not going to learn anything here. The sad thing is, after all those years you seem to have very little knowledge of training.
I mean look at this thread
http://www.ironmagazineforums.com/t...es-5x5-routines-gain-mass-if.html#post2644099
Some of the guys in there really know what they're talking about. Did you ask any of them questions or engage them, no. But then why ask anyone questions when you know all the answers? You're closed minded and not going to learn anything here. The sad thing is, after all those years you seem to have very little knowledge of training.
Push Pull : no need to read any article for me but if this routine suits you then as you wish stick with it and you are right i may not know anything, whatever suits you....
as for the others my opinion is that the muscles need to be stimulated for enough time so that you hit all the fibers. the fibers in a given muscle group do not work instantaneously all at the same time, some fibers come into play after few reps (after some time) doing 5 reps will make you use the same fibers all the time and somewhat ignoring other fibers. The more experienced powerlifter you are the less reps you probably need to stimulate all the fibers of a given muscle. But for a bodybuilder 5 reps is too low. it is good to do from time to time to step out of a plateau and to gain strength which in return helps with gaining muscle (it is all related) but it is not good to make it a routinely BASIS for your workout, it is a complementary method + a 5 rep routine can be good for muscle growth if not too much rest is taken in between sets, like 30-40 secs but again this is not a good basic routine it can also lead to injury.
as for the others my opinion is that the muscles need to be stimulated for enough time so that you hit all the fibers. the fibers in a given muscle group do not work instantaneously all at the same time, some fibers come into play after few reps (after some time) doing 5 reps will make you use the same fibers all the time and somewhat ignoring other fibers. The more experienced powerlifter you are the less reps you probably need to stimulate all the fibers of a given muscle. But for a bodybuilder 5 reps is too low. it is good to do from time to time to step out of a plateau and to gain strength which in return helps with gaining muscle (it is all related) but it is not good to make it a routinely BASIS for your workout, it is a complementary method + a 5 rep routine can be good for muscle growth if not too much rest is taken in between sets, like 30-40 secs but again this is not a good basic routine it can also lead to injury.
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What are you talking about? It's a thread and you're in it.
I agree that you have no idea what you are talking about
^^^ how can i engage in a discussion when you call me closed minded and a liar? i stated my opinion and you don't like it so you call me a liar, i am 52 and do not wish to discuss with someone who calls me a liar and with a lack of training knowledge, so i am sorry if i offended your training techniques but hey you are free to believe what you want.
svt2001
Registered
I'm sure everything "works" just not forever. I think that it's just important to lift a little more every workout or do an extra rep (progressive resistance). I started the Starting Strength program 3 weeks ago and love it. You only work out 3 times a week and squat every workout. In 3 weeks, I added 40 pounds to my squat and 60 pounds to my deadlift. I do 4 sets of 5 reps (3 sets felt too low and 5 sets felt too high. I also put on 9 pounds during these 3 weeks. Have you ever met a skinny guy with chicken legs squatting 300 pounds? Strength and mass is highly correlated.
^^^ strength and mass not always correlated it is the area under the curve strength/time that is correlated with mass. for example you can have smaller muscles for which all the fibers engage together in a second and have more short term strength than someone with bigger muscles but whose muscle fibers do not engage all together.
if you want to build size then strength training alone will get you to a plateau in size although you are gaining strength and eventually you will also plateau in strength..whereas if you want to train for strength, high repetitions will get you to a strength plateau although you are gaining size, and eventually you will plateau in size too.
the best way for size is to train with moderate to high reps as your basic training and insert some low reps training or sets from time to time.
now low reps and high reps are not defined by precise numbers they are relative to a given person. For some 8 reps are seen by his body as high reps and for another they are seen as low reps.
but experimenting and time will get you to know your body and what you really need. in general 8-15 reps are good a good rep range i would use the higher end for bigger muscles. and 3-6 reps are considered low reps.
if you want to build size then strength training alone will get you to a plateau in size although you are gaining strength and eventually you will also plateau in strength..whereas if you want to train for strength, high repetitions will get you to a strength plateau although you are gaining size, and eventually you will plateau in size too.
the best way for size is to train with moderate to high reps as your basic training and insert some low reps training or sets from time to time.
now low reps and high reps are not defined by precise numbers they are relative to a given person. For some 8 reps are seen by his body as high reps and for another they are seen as low reps.
but experimenting and time will get you to know your body and what you really need. in general 8-15 reps are good a good rep range i would use the higher end for bigger muscles. and 3-6 reps are considered low reps.
dave 236
Elite Member
Because every thread you enter you immediately tell everyone you're the ultimate authority on supplement s or training or what ever the subject may be. You dare call someone closed minded? Nearly every one of your posts are spoken as if the opinions you espouse are the absolute undisputed only way to do or think anything, yet you rarely offer anything in the way of evidence to your expertise, only anecdotal bs and a lot of self aggrandizing. It leads me to the conclusion that you are either delusional or you are joking badly and no one gets it.
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Just like in the other thread, there is no discussion. You believe you are right and everyone else is wrong so what's there to discuss? I guarantee that you have learned nothing from this site, because how can you learn something new when you know everything already. It's obvious by your posts that you have no experience in this type of routine and when that happens you go to your default response which is basically : i've been bodybuilding forever and i've tried everything. This is clearly a lie as your posts reveal your ignorance on the subject. You're unable to accept that fact that you still have things to learn and so you will remain ignorant.
svt2001
Registered
Training, diet, etc. can get complicated. I found some success in thinking about what guys in jail do. I'm sure that they don't debate their magic formula of "lift something and eat everything that you are given." I adopted this prison mentality and started eating a $.75 cent one pound bag of rice coupled with $1.25 half gallon of 2% milk coupled of course with heavy lifting. It has worked so far.
i never claimed that i am not learning in fact i am still learning and i never claimed that it is my way or nothing, you understood it like that because you just don't like my opinion in fact my first response to you was that i was not sure if low reps is a good training method for muscle growth and you answered right away that i have zero experience ,,,,an assumption you made just because i was questioning your methods which by the way is not exactly the well established training methods developed through hundreds of years. Now as the internet became very popular many people started posting articles about training methods and inventing new names for them just to try to be interesting or smart asses,,,,not knowing that these methods and other methods have been used since ancient greece. in fact very little advances in performance in weightlifting has been accomplished for the last 100 years and most of these advances are due to drugs. As far as bodybuilding is concerned i see no advances and probably a regression since drugs took more importance than training.
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Yes your post was, not sure what good 5x5 set/reps can do......these are really low rep ranges. You're clearly being dismissive to the routine. Just as you were in the other thread, where many knowledgeable people already posted their reasoning. So that confirms that you are familiar with the reasoning for those rep ranges and you were simply being dismissive.
