type

[jpthomas]

what type of routine in your experience has given you the best gains as a completely natural and drug free lifter?
push/pull/legs? upper/lower? full body etc

im interested to see what lifters with more experience think, there is so much rubbish in weight lifting with magazines stating ridiculous routines that no one drug free would get anywhere with or people saying they've put on 10lbs of muscle in 1 month etc etc its sometimes hard to get an honest answer!

(i do understand nutrition is a massive part of the equation so this is supposing that nutrition is as good as it can be in all cases)

 

[x~factor]

Completely natural. My favorite is push/pull/legs. Been training on and off (aren't we all) for 15 years.

 

[jpthomas]

thanks xfactor thats exactly what i was looking for so i take it you mean 3 days a week ie mon, wed and fri or something similar?

i have been doing upper/lower for a while and i have gained quite well but just recently my leg has been twitching and eyelid my motivation has dropped and feel a bit rubbish, maybe as my weights have gone up twice a week isnt givin gmy CNS quite enough time to recover. im taking a week off but was thinking of trying a push/pull/legs after it.

 

[Resolve]

Wendler's 5/3/1

 

[ManoMan1117]

Bill Starr 5x5 for strength... German Volume Training for Hypertrophy-->gets boring as shit though and need to tweak it every couple of weeks because of volume of same movements

 

[jpthomas]

was thinking

push
bench 3 sets 6-12 reps
db fly 3 sets 6-12 reps
mil press 3 sets 6-12 reps
db front raise 3 sets 6-12 reps
tri push down 2 sets 6-12 reps
french press 2 sets 6-12

pull
pull up 3 sets
db row 3 sets 6-12 reps
lat pull down 3 set 6-12 reps
bicep curl 2 sets
hammer curl 2 sets

legs
squat 3 sets 6-12 reps
leg extensions 3 sets 6-12 reps
sldl 3 sets 6-12 reps
ham curl 3 sets 6-12 reps
standing calf raise 3 sets 6-12 reps

what does that look like?

 

[Anabolic5150]

Push/Legs/Pull.

Have my routine on file if you'd like to see it.

 

[minimal]

doggcrap

 

[Anabolic5150]

doggcrap

Don't think he is ready yet.

 

[minimal]

Don't think he is ready yet.

you may be right.. i still like doggcrap's layout though. he's probably better of with 2 day splits based around some core movements

 

[Anabolic5150]

you may be right.. i still like doggcrap's layout though. he's probably better of with 2 day splits based around some core movements

Agreed.

 

[jpthomas]

id love to see your routine anabolic pls

also is doggcrapp effective for naturals?

 

[Anabolic5150]

No problem Bro, here it is. I use pre-exhaust to start every session except back, you can omit it but for me it works.

Push
*Pec Deck 3-4 sets x12-15 reps (I do em like this, sit with shoulders against the back pad, ass at the front of the seat. Makes it like an incline fly and really stresses the pec. Slow, steady reps, hold the contraction)
*Incline bench (Smith for me) 3-4 sets x8-12 reps
*Flat dumbbell bench 3-4 sets x10-12 reps
*Decline barbell bench 3-4 sets x8-10 reps (switch order of these, incline one week first, flat first the next, etc)
*Dumbell side laterals 3-4 sets x10-12 reps
*Rear laterals on a Pek Deck 3-4 sets x10-15 reps
*Seated shoulder press 3-4 sets x8-10 reps (pick any exercise you want for presses, even machines are ok)
*Tricep machine dips or pressdowns 3-4 sets 10-12 reps

Legs
*Leg extensions 3-4 sets 12-15 reps (pre-exhaust)
*Squats 3-4 sets 8-12 reps (FreeMotion squats, Smith is ok)
*Leg Presses 3-4 sets 10-15 reps
*Lying leg curls 3-4 sets 8-12 reps
*Stiff leg dumbbell deadlifts 3 sets 8-12 reps
*Calves I do DC calves, but calves you can choose

Pull
*Reverse grip pulldowns 3-4 sets, 10-12 reps
*Bent over or Yates rows 3-4 sets 8-10 reps
*Rack deads 3-4 sets 3-4 sets 12-15 reps
*V-bar pulldowns 3-4 sets 8-12 reps
*A curl exercise for biceps, 3 sets 8-12 reps
*A forearm exercise 3 sets 8-12 reps

Average time in the gym is 45-60 minutes, no talking or bullshitting. If after back or chest/shoulders your biceps or triceps are super fried, skip em. They have been worked enough, trust me. Any questions Bro, just ask. I'm always here to help.


*You can and should adjust the number of sets to fit your level of training and experience. If it seems to be too much, back off one set or maybe drop an exercise all together. Also, DoggCrapp is great for naturals, but you have to be 100% spot on with your nutrition, rest and be prepared to generate the required intensity. Dante recommends that you have 3-5 years of solid training before starting it. I'd listen to him, it's his baby.

 

[jpthomas]

routine looks good! im right in thinking that DC is each muscle group twice a week but with much less volume and only 1 exercise per muscle group, rest pause and extreme stretching?

 

[Anabolic5150]

routine looks good! im right in thinking that DC is each muscle group twice a week but with much less volume and only 1 exercise per muscle group, rest pause and extreme stretching?

Correct, heavy ass weights, extreme intensity, tons of food, cardio on off days. It's a great program if your CNS can handle it and you do it as laid out.

 

[Fear]

what type of routine in your experience has given you the best gains as a completely natural and drug free lifter?
push/pull/legs? upper/lower? full body etc

Both.