This thread is dedicated to all things pertaining to your standard workout routine. For example, how often during the week, which exercises, how many reps/sets, what kind of cardio, whether you prefer it before/after lifting, or on separate days, etc. Whatever you'd like!
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Re: Workout Routines
seriously wondering why you can't just do a 5x5 focused on bench press
I mean, I get it, the guy who does stronglifts has a hard-on for squats, but he prioritizes squat because he feels it's important to increase strength in squats, not (or at least I don't think) because replacing squat with something else would hinder gains in some way
either way, I'm thinking about doing a bodybuilding-style routine with a few 5x5 lifts added in. so, bench press 5x5 on chest days and DL 5x5 on back days. 3 days on and 1-2 off seems to be ideal for me, but I like the idea of adding in strength work. -
Re: Workout Routines
Monday
Front Squat: 5/3/1
Vertical Pull: 5x10
Horizontal Pull: 5x10
Upper Back: 3x20
Biceps if I feel like it
Tuesday
Flat Bench: 5/3/1
Incline Bench: 50 reps as fast as possible with a comfortably hard weight
Shoulder Press: 3x12
Flyes: 3x12
Close Grip Dips: 5x20
Lat Raises if I feel like it
Thursday
Front Squat: 3x10
Vertical Pull: 5x10
Horizontal Pull: 5x10
Upper Back: 3x20
Biceps if I feel like it
Friday
Incline Bench: 5/3/1
Close Grip Bench: 5x10
Shoulder Press: 3x12
Flyes: 3x12
Close Grip Dips: 5x20
Face Pulls if I feel like it
This is going to be changing soon. The guy who does my programming said he wants me to try something new when he's finished his upcoming meet, so I'm looking forward to that. Will update when the time comes.
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Re: Workout Routines
that's a really good routine. you should post your friend's routine also, while keeping him anonymous presuming he wants it that way.Comment
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He actually doesn't care. He was thinking of joining up if there's ever an interest in powerlifting. That way he can give people helpful advice on that, among other things.
And uh, his programming looks basically like this and would require more explaining than I care to do. If he wants to write it all down and send it to me, I'll post it though.
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Re: Workout Routines
I'm presuming that the percentages apply to the total of your 1 rep max, but I don't know what the 1-10 numbers mean or what the red/yellow coloring designates.
if he could write up an explanation that'd be awesome. from what I know about him, he wouldn't do this without good reasoning behind it.Comment
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Re: Workout Routines
Pretty sure that's not a program at all and just a 1 RM calculator and can tell you within what range of your 1 RM you're working.
The Y axis is how many reps you had left in the tank. e.g. if you had 3 reps left in the tank, you choose 7. 1 rep, you choose 9.
The X axis is just how many reps you did in that set.
The % then is the % you're lifting of your 1 rep max.
I would assume red just means shit that is way too heavy for regular training, yellow ranges are optimal training ranges.
Feel free to correct me if I'm wrong though.
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Re: Workout Routines
brosplits basically
if anyone cares for the individual exercises i could amend but i actually wont since i dont know the name for half of these in english.
monday: chest
tuesday: back
wednesday: shoulders & neck
thursday: biceps & triceps
friday: legs
weekend: rest
a typical session is about 120 mins but that includes getting dressed and training with a partner.
feel free to tell me that brosplits suck and that i dont have enough rest daysLast edited by Coolboyrulez0; 06-12-2014, 08:34 AM.Comment
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Re: Workout Routines
Sam has made a forum account and he's planning on giving some explanation as well as somewhat actively posting. He's just in that 24 hour grace period right now so he can't post until tomorrow.
Also yeah the chart is based on the exercises he's doing, for example; bench, squat, deadlift.Comment
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Re: Workout Routines
there are bodybuilders who do 5 days on 1 day off (zyzz was one) but lifters of this kind tend to run 700+mg of testosterone/trenbolone a week which pushes recovery time beyond what is naturally possible, thus allowing consistent gains on such a demanding schedule
but under natural conditions your body will probably not recover fast enough to merit 1 day of rest
if it works for you though, it's your callComment
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Re: Workout Routines
Yeah but technically he gets an entire weeks rest for each muscle.
Other than triceps and shoulders which he's working twice.
It's an inefficient training protocol for a natural lifter but it certainly still works, quite well usually. Especially if each individual workout is really high volume.Comment
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Re: Workout Routines
As far as I know, Sam is going to the gym every day except Sunday right now. May just be up until his meet though.
Also today he smashed 370lbs for 4.
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Re: Workout Routines
I'm not a huge weight lifter. I lean more on the cardio side more than anything.
Monday:
Run 4 to 8 miles
Tuesday:
Run 4 to 8 miles
Upper body day
Wednesday
Interval training
Lower body day
Thursday
Run 4 to 8 miles
Swim half a mile and do some jogging in the water
Friday
Long day. 10+ miles
Saturday and Sunday are rest days.Originally posted by lofty rhinoComment
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Re: Workout Routines
Shit you not this is what I used to do last semester. Percentages are of my max front squat/clean/bench. Use context clues.
Originally posted by Wayward VagabondComment
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Re: Workout Routines
this is my current routine:::
Monday
- 5x2 lat raise @80% 1rm s/s banded an wheel w/ ~60lbs **WARM UP**
- 10x10 dragon squat form ((hidden secret good luck figuring it out you amateur lifter [[tested athletes ONLY]])) @40%-60% W/ chains ever hear of speed strength???
-FEEL THE BURN FINISHER circuit no rest all burn
40x10 tricep pull
30x10 kork rows!
10x10 reverse band lunges
then finish with some wrist curls or a little walk!
Tuesday!!
-6x1 DL from defecit @ 120% (warm up)
-5x5 bench w/ boards and homo milk
-300 reps of HYPERTROPHIC AB EXTENSION FLEXATION
that's all Tuesday for SCULPTING
Wednesday (off, even need rest HGH boys don't talk about films we talk about slamming tight pussy)
Thursday more like
-8x4 front squat @70%
-6x7 zurcher squat @60% reverse bands
-1x50 overhead squat @3%
-3x1 pause box squat w/ pussy pad and cambered bar @200% need spotters isometric muscle isolation and speed strength max effort
Friday:::
-core; 10x2 hammer curls
- strict barbel rows 30x10 @ 70% deadloft 1rm
- hammer machine DEMOLISH press every plate available
-treadmill for 10 minutes cutting
Saturday
-hill sprints only
If u need any advice just pm meim goin off top like a motherfugin lay upComment
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