Post your workout routine

[skumface]

im looking for a new program since the last routine i used didnt give me the results i wanted
the question is: what is your routine. I.E what excersises, how many reps/sets, how many times a week, etc.
Go ahead and post your gains as well so we can compare each routine

Keep on liftin'

 

[semag]

Monday:
Squats 2 x 5 OR
Box squats 2 x 4
Leg presses 1x20
Calves (your choice of exercise) 2 x 10

Wednesday:
Wide grip flat bench 2 x 6 (index fingers on the rings)
Decline medium grip bench 2 x 6 (pinkies on the rings)
Weighted dips 2 x 10
Upright rows or side laterals 1 x 10

Friday:
Dead lifts (rotate variations each week) 2 x 5
reverse hypers, pull thrus or glute ham raise 1 x 10-15
Bent over rows 2 x 4
Reverse grip narrow grip pull downs 2 x 6
Standing wide grip curls 2 x 8 (or your favorite curl here)

taken from over at ironaddicts.com

good routine.

 

[brucevangeorge]

I get AMAZING results on the following:

Chest: pick a weight that is for 3 reps per set max. I can usually do 3 sets and then 1 or 1.5 reps after and I just crap out completely.



Back: Rowing machine. USE PROPER ROWING FORM!!! (If you do not know proper rowing form ask a rower, or go on http://www.bodybuilding.com/fun/fitshow.htm ) look for Milo's training sessions.

If you do not use proper form you will:

1. **** up back
2. Put pressure and develop wrong muscles
3. Not use all the muscles in your back to their fullest potential.

Again I aim for a weight that feels like I can do 3. I usually do about 4-5 if I really push it.

Legs, whatever I can pick up off the leg press using a full extension. I end up doing about 8 reps per set for 3 sets, 4 if I'm really pissed that day.


The trick is to pick a weight that you think you can do for 3 reps/set. Or whatever you can lift. Whichever. Then just push it for how long you can. Sets dont matter, the weight used does. If you can do more than 5 reps on the first set youre not using enough weight.

This workout works wonders for me. Though it is very easy to plateau with. But theres many things to break through plateaus with.

Remeber: heavy (3 reps per set, any less and it will hurt more than your muscles) weight activates alot of SUPER FAST TWITCH MSUCLE FIBRE. This muscle fibre has the largest diameter of all of them. If you dont know what the hell Im talking about. Pick up a book. You may learn something new.


Have fun, and dont break yourself.

 

[brucevangeorge]

Oh i nearly forgot:

It doesnt matter how many times a week you go. When the muscles stop hurting you can go to the gym, they should feel ALMOST 100%.

Otherwise you work out already damaged muscle. Thats not good.

Heres my AMAZING :cheer: :cheer: :cheer: program.

Works for me. Try it.

 

[silverwex]

3 reps per set?

I aim for 5-8 myself.

Not sayying your routine doesnt work but isnt 1-3 reps per set mainly for strength gains?

 

[brucevangeorge]

Yes, true. Strength gains are very good BUT.

1-3 is excellent for muscle growth also. Think about it....

Look up super fast twitch muscle fibre. It is the STRONGEST of the three filaments, it grows the LARGEST (most hypertrophy) but it tires very easily.

SO: High weight @ 3 reps.

I got the best gains off this. But then again I also do another set of 5-8 just to finish all of the muscle fibres off.... just in case.

So overall I do 3 sets of 3 then 1 set of 5-8. By the time im done Im completely crapped out.



You could also do the 5-8 reps per set to get the normal fast twitch fibres activated too. But do heavy weight FIRST. Then lower weight with high reps.

If you guys have no clue what the hell I'm talking about pick up a biology book, or some medical dictionary or something and start brushing up on your basic muscle anatomy.

 

[skumface]

hey brucevangeorge
your routine sounds very interesting however i do not know if i could vouch for it. I have heard of 4-5 reps in a set but doing 5 sets in total (plyo training).
A more effective method if your into low reps is doing say 2 sets of 6-8 reps and then doing a 3rd and final set to failure.
You should increase the weight each time so on the last set you only manage to do 5-6 reps



More Routines!!!

 

[brucevangeorge]

True. Ive tried a routine like that also. Ive gotten results.. yes but they were very SLOW. The routine works for me. Ive gotten great results with it.

Have any of you guys ever tried high weight low reps? Ive tried it all.. high reps, 6-8 reps, 5-8 reps, 5-6 reps, 1.5s statics.. etc. This is what I found works best for MY body. Ive seen guys that do 6-8 rep range and they get great results. I however do not.

For all of youse. Find yerselfves a routine that werks fer yer body. YER body. Not yer neighbor's, not his *****, I means dog, not yer momma.. not even that famous bodybuilda that SWEARS he neva took drugs in order to git that big.

Experiment, analyze, apply.