BBing Routine - Something Different To Try

[Mad Manic]

Hi, I've been posting in some threads commenting on their weaknesses with regards to building muscle. From experience of reading the net and from the gym I know a lot of people end up worrying about their arms, lats, shoulders, upper pecs. etc. for obvious reasons. They find good growth in the core groups but not these groups. Here's a routine that I've done before and will be doing again that I find good for hypertrophy.

Mon - Chest and Triceps

BB Flat Bench Press x 4
DB Incline Bench Press x 4
DB Decline Bench Flys x 3
EZ BB Skull Crushers x 3
Tricep Pressdowns x 3

Tues - Back and Biceps

BB Bent Over Rows x 4
WG OH Chin Ups x 4
DB One-Arm Rows x 3
CG UH Pull Ups x 3
EZ BB Standing Curls x 3

Wed - Delts, Forearms and Calves

BB Military Press x 4
DB Lateral Raises x 4
DB Bent Over Raises x 3
BB F & R Wrist Curls x 3
BB Standing Calf Raises x 3

Fri - Triceps and Biceps

BB CG Bench Press x 4
BB Standing Curls x 4
CG Tricep Dips x 3
DB Alternate Curls x 3
DB One-Arm Ext x 3

Sat - Quads, Hams and Abs

BB Squats x 4
BB Stiff-Leg Deadlifts x 4
Seated Leg Press x 3
Seated Leg Curls x 3
Weighted Crunches x 3

If you feel up to it, add a triple drop set here and there on your final set for biceps, triceps, forearms and calves. These groups tend to respond well to dropsets in order to really blast them. As for rep ranges, do 6/6/8/10 on your compounds of 4 sets, 3 x 8-10 on the assistance compounds and 3 x 10 on your isolation exercises. For abs, calves and forearms 3 x 15 is a safe bet.

Good Luck.

 

[Mad Manic]

Very solid post...but not necessarily anything different...personally, I would incorporate dips on chest and triceps...angle the body slight forward and bend the knees for chest dips...maintain a ram-rod straight posture for triceps dips...

Also, I would forgo the wrist curls...do hammer curls instead...they build the forearms AND biceps...

Also, I would include front and hack squats in the leg routine...

Yes horses for courses, choose either flys or chest dips. As for wrist curls, I rate them and never really got on with hammer curls. As for legs, yes many ways to do legs but I think bread and butter squats should be included for most.

MM

 

[I-tallionStallion]

Hey thanks for posting this...I've been waiting. Very cool. Props for posting it. I'll have to give it a try sometime

 

[Rampage1]

very intense...probably wouldnt work for everyone as it may lead to overtraining

 

[Mad Manic]

very intense...probably wouldnt work for everyone as it may lead to overtraining

Dunno mate I've never done anything less than a 4 day routine ... I'm doing a routine similar to the one I posted, except Chest Dips instead of flys, Reverse Curls instead of Wrist Curls, Front Squats instead of back squats and 5 sets for my main compound lifts. I've always been a fan of long gym sessions and high volume though, my sessions are usually 1 hour 45 to 2 hours long.

MM

 

[Rampage1]

fair play to you..i don't think could do that though not sure! Maybe give it a go when I get bigger!

 

[I-tallionStallion]

1 hour 45 to 2 hours long.
MM

Yeah if i have no life i'd do it...lol...or shooting for Olympia status

 

[wolf116]

I've always been a fan of long gym sessions and high volume though, my sessions are usually 1 hour 45 to 2 hours long.

Stupid, testosterone levels drop after 1 hour. No top trainers ever have their workouts exceeding one hour.

 

[Omen]

I am going to have to agree with Espi. Great you posted the routine, but nothing different.

One thing you have to remember too, in the way of Hypertrophy, is that it is defined as...New myosin and actin filaments developed as a result (muscle gets bigger) This happens with resistance training.

Also too, 1:45-2hrs of exercise is ridiculous. So while you may do it, then so be it, but just dont be suggesting to people for them to do that. I would hate for terrible advice to be given. There is NO REASON ON EARTH for a person to stay in the gym that long. Because of what you list, in some of your exercises, you are saying that you spend about 20min on each exercise.

 

[Mad Manic]

Stupid, testosterone levels drop after 1 hour. No top trainers ever have their workouts exceeding one hour.

LOL whatever, top trainers often spend 3 hours+ in the gym at a time. As for testosterone levels dropping after an hour, everyone is different and I don't see how it matters. As long as I train hard throughout and get the job done, that's the main thing. I'd never train under 1.5 hours.

MM

 

[Mad Manic]

Also too, 1:45-2hrs of exercise is ridiculous. So while you may do it, then so be it, but just dont be suggesting to people for them to do that. I would hate for terrible advice to be given. There is NO REASON ON EARTH for a person to stay in the gym that long. Because of what you list, in some of your exercises, you are saying that you spend about 20min on each exercise.

I don't really advise much on the forums other than anything essential that needs addressing, I don't tell people to do 5/6 days per week of weights and high volume, but that is how I train. It depends on the exercise and how I warm up as to how long it takes. But I don't leave the gym until I feel the job is done completely. I love training and I love being in the gym, so I wouldn't want to do less tbh.

MM

 

[Omen]

LOL whatever, top trainers often spend 3 hours+ in the gym at a time. As for testosterone levels dropping after an hour, everyone is different and I don't see how it matters. As long as I train hard throughout and get the job done, that's the main thing. I'd never train under 1.5 hours.

MM

Top trainers spend 3hrs in the gym TRAINING PEOPLE not working out themselves. lol

Yes, getting the job done, and you dont need 1.5-2hrs to do so. In fact, the job can be done in about 45min.

The whole more is better scenario, to that extreme doesn't apply to resistance training.

And why does the time frame matter? Exercise Physiology man, and the body. There is a reason you dont weight train that long.

 

[Mad Manic]

Top trainers spend 3hrs in the gym TRAINING PEOPLE not working out themselves. lol

Yes, getting the job done, and you dont need 1.5-2hrs to do so. In fact, the job can be done in about 45min.

The whole more is better scenario, to that extreme doesn't apply to resistance training.

And why does the time frame matter? Exercise Physiology man, and the body. There is a reason you dont weight train that long.

Pro bodybuilders often spend several hours in the gym, I'm not sure where you got the idea that all of them only do an hour and then leave. For me it takes 1h45-2hrs to get the job done. For me it's about annihilating the muscle and leaving the gym feeling drained and my muscles really worked.

MM

 

[Quiksilver]

Hey what the heck, I'm gonna give this workout a try. I'm starting to cut down for summer a little and a 5x/week routine might help a little.

I'll let yall know how it goes.

 

[mintxx]

what? squat once a week and spend a session doing only biceps and triceps? ok better go get the pink headband and prepare to.. stop growing. LOL jk.. but 2 hours in the gym would probably shrink me like a fried bacon strip
mmm bacon

 

[wolf116]

Pro bodybuilders often spend several hours in the gym, I'm not sure where you got the idea that all of them only do an hour and then leave. For me it takes 1h45-2hrs to get the job done. For me it's about annihilating the muscle and leaving the gym feeling drained and my muscles really worked.

MM

Training on drugs is totally different then training natural!

 

[Kerpal]

I don't get how some of you guys can spend so little time in the gym. My strength training workouts take 1.5-2 hrs and I don't do isolation stuff. For example, my last strength workout was:

1. Squat 3 x 5
2. Overhead press 3 x 5
3. Power clean 5 x 3
4. Weighted dips 3 x 5
5. Weighted decline situps 3 x 5

The whole thing with warm ups, rest periods, etc took me 2 hours. I do take long rest periods though, up to 4 minutes for stuff like heavy squats.

 

[wolf116]

I don't get how some of you guys can spend so little time in the gym. My strength training workouts take 1.5-2 hrs and I don't do isolation stuff. For example, my last strength workout was:

1. Squat 3 x 5
2. Overhead press 3 x 5
3. Power clean 5 x 3
4. Weighted dips 3 x 5
5. Weighted decline situps 3 x 5

The whole thing with warm ups, rest periods, etc took me 2 hours. I do take long rest periods though, up to 4 minutes for stuff like heavy squats.

If you only do 4 min rest periods you should be able to smash that out in an hour easy. I do more then that with no problem. After a 20 rep squat I would rest over 10mins and still get it all done.

 

[Drum&Bass]

I don't think spending longer than 1 hour training will hurt gains all that much, unless your hungry and fighting through the hunger to finish working out. Some of the strongest athletes train way beyond an hour and still have optimum performance.

unless your a pro body builder worried about maintaining the most muscle mass for aesthetic, training for over an hour shouldn't be that big of deal.

 

[Mad Manic]

Training on drugs is totally different then training natural!

LOL and how would you know, have you ever trained when on drugs to compare when training natural? Drugs are highly overated, it's mainly about training hard, eating right and sleeping well. If I was to take steroids now it wouldn't really help me, my hormone levels are saturated at this age so there is no need.

MM