Ask me about your routines...
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Post your routines here and I will critique them for you.
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one visit at the gym: Bench Press, Mil Press, Squats, Deadlifts, Rows, Chin-ups or Lat's Pulldown
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Bill Starr's 5x5. On certain days I'd add another 3x3 to the lifts just to lift heavier.
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Don't really know how to describe my routine and what it's called but here's how it looks:
It is basically a 5 day spilt, every 8 weeks i will change my excerises and rotates back again. Superset and drop sets are only used once in a while to up my intensity.Chest
Bench Press 1x 3 reps, 10/8/8/6/6
Inclined Bench Press 1x 3 reps, 10/8/8/6/6
DB Flyers 10/8/8/6/6
Weighted Vertical Dips 10/8/8/6/6
Pullovers 5 x 10 reps
*DB is being used after 8 weeks
*Drop set or superset used once in a whileBack
Weighted Wide Grip Pull-up 3 sets
Deadlift 8/6/6/4
T-Bar 10/8/8/6/6/10
Seated Roll 10/8/8/6/6/10
Lat pull down 12/10/8/8/8/15
Pullovers 12/8/15
*Bent-over rolls, Lat pull down (neck), Rear pull down substitute after 8 weeks
*Drop set or superset used once in a whileDeltoids
DB Shoulder Press 10/8/8/6/6
Arnold Press 10/8/8/6/6
Lateral Raise 12/10/8/8/15
Lying Raise 5 x 12 reps
Rear Raise 12/10/8/8/15
Shrugs 5 x failure
*Drop set used once in a while
*BB, upright roll substitute after 8 weeksTriceps & Biceps
French Curl 10/8/8/6/6
Close Grip Bench Press 10/8/8/6/6
Tricep Extension 10/8/8/6/6
Tricep Pushdown 10/8/8/6/6
Weighted Horizontal Dip 3 x failureDrag Curl 10/8/6/6/6
Seated BB Curl 10/8/8/6/6
Incline DB Curl 10/8/8/6/6
Concentration Curl 5 x failure
*DB, Straight Bar, EZ bar, Angle change substitute after 8 weeks
*Drop set used once in a while
Legs
Squats 10/8/8/6/4
Front Squat 5 x 10 reps
Leg curl 8 x 12
Leg Press 10/10/8/8/8
Leg Extensions 5 x 12 reps
Leg curl 3 x 12
Calves Raises 5 x failure
*Drop set or superset used once in a while
*Lunges, Straight leg deadlift, Hamstring raises substitute after 8 weeks -
can u guys suggest wad are the things i can do at home to reduce my belly (small one), and reduce my waist fats?
cuz all the while at home, im only training on my biceps and triceps, with dumbbells adn pull up... i have a yoga ball, but im not using it to the fullest... wad are the exercises i can do on my yoga ball, and wad are the working muscles?
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Originally posted by stevekp:
can u guys suggest wad are the things i can do at home to reduce my belly (small one), and reduce my waist fats?
cuz all the while at home, im only training on my biceps and triceps, with dumbbells adn pull up... i have a yoga ball, but im not using it to the fullest... wad are the exercises i can do on my yoga ball, and wad are the working muscles?
If you want to reduce body fat you needa do some cardio. Below are some excerises that i suggested for you since you only have DB, a yoga ball and chin up bar.
Yoga Ball Excerises
Inclined push ups
Ball Crunch
Lying Twist
Ball side bend
Stability ball knee-ins
Stability ball prank
Stability ball push ups
Stability ball roll outs
Butt Lift on yoga ball
Weightless Lunges using yoga ball as stabilizer
Side planks on yoga ball (legs on yoga ball)
Yoga Ball Excerises with DB
DB press on yoga ball
Seated Tricep extensions on yoga ball
Seated DB curl on yoga ball
DB bentover roll using yoga ball as a stabilizer
DB Skull crushers on yoga ball
Flyers on yoga ball
DB Shoulder press on yoga ball
Lying rear raises on yoga ball
DB weighted lunges using yoga ball as stabilizer
Chin up bar with Yoga ball or DB Excerises
Weighted Pull ups using DB
Weighted Underhand pull ups using DB
Vertical leg raises
Hanging leg-hip raises (with DB for added resistance)
Hanging Knee raises (with DB for added resistance)
Hanging side crunch with yoga ball
Sorry i can't provide much information or help down here on yoga ball excerises as i'm not a user of yoga ball and also didn't really touch on that when i read about articles. Hope these helps
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i am 174kg and 50kg , my everyday routine , 100 push up on the push up bar , of cos broken down into sets of 20 each. then sit up 100 , crunches 100 , buddha clap and the hand swing also got do. And after that i will drink 2 scoop of isobolic protein.
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maxwell you competitive bodybuilder?
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Originally posted by Marco_Simone:
maxwell you competitive bodybuilder?
Nah, but i hope to be one if given a chance
, that is my current routine but i'm hoping to try out HIT as i feel that my gym sessions are kinda long 1hr 15mins or 1 hr 30mins max -
To start the following regime for 3 times a week. Tuesday, Wednesday and Friday.
Bench Press - 10kg per side - 15 x 4
Dumbbell Bench - 9kg per side - 15 x 3
Inclined Bench press - 10kg per side - 15 x 3
Inclined Dumbbell Bench - 9kg per side - 15 x 3
Barbell Squats, not sure of the name, but its bigger than normal barbells. - 10kg per side - 12 x 4
Military Press - 6.25kg per side - 15 x 3
Deadlifts - 8.75kg per side - 15 x 3
Dumbbell Biceps Curls - 8kg per side - 12 x 3 per hand
Barbell biceps curls - 7.25kg per side - 7 x 3
Dumbbell Rows - 14kg per side - 12 x 3 per hand
Lat pull down - 60lbs - 12 x 3
Back lat pull odwn - 50lbs 14 x 3
I'm into cutting right now. Any opinions?
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Originally posted by Agenda:
To start the following regime for 3 times a week. Tuesday, Wednesday and Friday.
Bench Press - 10kg per side - 15 x 4
Dumbbell Bench - 9kg per side - 15 x 3
Inclined Bench press - 10kg per side - 15 x 3
Inclined Dumbbell Bench - 9kg per side - 15 x 3
Barbell Squats, not sure of the name, but its bigger than normal barbells. - 10kg per side - 12 x 4
Military Press - 6.25kg per side - 15 x 3
Deadlifts - 8.75kg per side - 15 x 3
Dumbbell Biceps Curls - 8kg per side - 12 x 3 per hand
Barbell biceps curls - 7.25kg per side - 7 x 3
Dumbbell Rows - 14kg per side - 12 x 3 per hand
Lat pull down - 60lbs - 12 x 3
Back lat pull odwn - 50lbs 14 x 3
I'm into cutting right now. Any opinions?
Personally i feel that you should remove neither one of the chest presses for incline and flat as doing DB and BB chest press involves the same movement try putting in vertical dips and flyers into your routine
When you're doing DB bicep curl you can make it into a incline DB bicep curl as BB curl serves the same movements involved
Lat pulldown and Back pulldown serves as back widening excerises try removing back pulldown and put in underhand pulldown to train your lower lats
If you have the time try to change your excerises every few months to avoid plateau
Just curious you don't train triceps, lateral deltoid and rear deltoid?
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widening as in? my shoulders are wide enough, i think most of my fats are in my inner thighs, chest, stomach and back. im looking to remove them. any suggestions?
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Originally posted by Agenda:
widening as in? my shoulders are wide enough, i think most of my fats are in my inner thighs, chest, stomach and back. im looking to remove them. any suggestions?
there are 2 types of excerise for training back, widening(giving you the V-taper look) and thickness(making your back look thick and massive). Lat pulldowns, back lat pulldowns, pull-ups are all widening. T-bar row, bent over rows and seated rows are for thickening.
If you wanna train your inner thighs you can opt for sumo squat, side lunges or squat with a larger than shoulder width legs distance.
Your chest excerises are mentioned in my previous post
For back you can try pull ups to substitute the back lat pulldowns if you don't want underhand pulldowns
For Stomach i can't say much just follow the common abdominal excerises but don't train too much with weights on abs as you don't want your abs to grow big with a bloating stomach.
Most important thing when you're cutting, DO CARDIO!!!! That's the key to achieving ripped body.
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Originally posted by dranoel maxwell:
there are 2 types of excerise for training back, widening(giving you the V-taper look) and thickness(making your back look thick and massive). Lat pulldowns, back lat pulldowns, pull-ups are all widening. T-bar row, bent over rows and seated rows are for thickening.
If you wanna train your inner thighs you can opt for sumo squat or squat with a larger than shoulder width legs distance.
Your chest excerises are mentioned in my previous post
For back you can try pull ups to substitute the back lat pulldowns if you don't want underhand pulldowns
For Stomach i can't say much just follow the common abdominal excerises but don't train too much with weights on abs as you don't want your abs to grow big with a bloating stomach.
Most important thing when you're cutting, DO CARDIO!!!! That's the key to achieving ripped body.
okay thanks, my cardio usually is sprint-swimming, 4km run and twice HII. so thats 4 sets of cardio
but i heard, DB and BB do different stuffs? like mass and shape?
thanks alot man
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Originally posted by Agenda:
okay thanks, my cardio usually is sprint-swimming, 4km run and twice HII. so thats 4 sets of cardio
but i heard, DB and BB do different stuffs? like mass and shape?
thanks alot man
Depending on how you view it what i view these two excerises are in movements as it's both almost the same kinda movements involved. However you can alternate between DB or BB to avoid boredom and plateau.
DB presses recruits more muscle groups for balancing and you can change the way you press (eg.squeezing your chest or twisting your wrist to ahieve a different angle) and thus it's ideal for massing your chest. BB recruits less balancing muscles and is more restrictive however it is very good when you want to add in more size and width for your chest as you can easily overload your chest to ahieve growth.
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Originally posted by dranoel maxwell:
Nah, but i hope to be one if given a chance
, that is my current routine but i'm hoping to try out HIT as i feel that my gym sessions are kinda long 1hr 15mins or 1 hr 30mins maxYour routine looks like that of a pro bodybuilder...what are you stats for the deadlift,squat and overhead press?
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This is my routine for the next four weeks.My Big Four:front squats,farmers deadlifts,log presses and weighted chins and I am concentrating on the last two for now.
E.g.
Mon-weighted chins(heavy),log presses(dynamic)
chins-5 x 3 x heavy weight, log presses-5 x 3 x dynamic weight
Tues-quad dominant
front squats-5 x 3 x heavy, Bulgarian split squats-4 x 6x light
Thurs-weighted chins(dynamic),log presses(heavy)
chins-5 x 3 x dynamic, log presses- 5 x 3 x heavy
Sat-events
farmers walk-3 x distance x heavy, 2 x distance x light
backwards sled pulling-3 x distance x heavy, 2 x distance x light
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Deadlift 115kg, Squat 70kg, overhead press 50kg in total. But these are my 6RMs as i hasn't really tried around with 1RM. I only know my bench press 1RM which is 70kg
. Anyway i will be most probably switching to HIT soon now currently experimenting with HIT -
Originally posted by dranoel maxwell:
Deadlift 115kg, Squat 70kg, overhead press 50kg in total. But these are my 6RMs as i hasn't really tried around with 1RM. I only know my bench press 1RM which is 70kg
. Anyway i will be most probably switching to HIT soon now currently experimenting with HITYou should just stick to a 3 day/week full body routine,no point doing such routines when you are a beginner.
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my overhead press is damn weak compared to all my other compounds :(
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Overhead press and weighted pullups are probably the best gauges of upper body strength.
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Originally posted by Marco_Simone:
You should just stick to a 3 day/week full body routine,no point doing such routines when you are a beginner.
Yup i know that a 3 day split would be good, however i trained for 2years++ and i have used this split before and i was hit with a plateau even after i switched the excerises. It is only after i used my current routine that i managed to up my mass. And i've been sticking with this routine for almost 6 months and the results are pretty good.
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Originally posted by dranoel maxwell:
Yup i know that a 3 day split would be good, however i trained for 2years++ and i have used this split before and i was hit with a plateau even after i switched the excerises. It is only after i used my current routine that i managed to up my mass. And i've been sticking with this routine for almost 6 months and the results are pretty good.
You train for 2 years and still squat 70kg?
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Originally posted by Marco_Simone:
Overhead press and weighted pullups are probably the best gauges of upper body strength.
ya... my upper body has always been weaker than my lower body by a lot... :(
Anyway, let's congrats me on having just completed my first year of training... :D
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Originally posted by Marco_Simone:
You train for 2 years and still squat 70kg?
Nah, i just recently started squating only because i didn't really care about my legs before that