Wanna get BIG? Use this routine!

[WORKEROUTER]

This is a routine I have made up for myself to use for the next couple months or so.

Chest:
DB Bench
Incline Bench DB/BB
Dips
Pushups

Legs:
Squat
Calf Raises
Leg Press

Shoulders:
Arnolds
Standing Military
Front and Side Laterals

Triceps:
Dips
Bench Dips
Cable Pushdowns

Back:
Deadlift
Wide/Close Grip Pullups
Bent Over Rows

Biceps:
BB Curls
Hammers
DB curls

Neck:
Neck Developer Exercises
BB Neck Exercises
Shrugs

Forearms:
Farmer Walk
Forearm Curls

Each body part will be worked once a week with a breakup something similair to this:

Monday: Back/Biceps/Triceps
Wed: Legs/Shoulders/Neck/Forarms
Friday: Chest/Biceps/Triceps
Sunday: Back/Neck/Forearms


Each exercise will be of 3-4 sets, except for smaller muscle groups, such as biceps and triceps, which will be of 2-3 sets.

 

[DIESEL]

It's an incomplete routine. Reps?

Besides, shouldn't you be making claims about its efficacy AFTER YOU'VE DONE IT FOR A FEW MONTHS?? NOT BEFORE?

D

 

[Templeton]

Amazing the amount of people who will give biceps as many exercises as back or legs.

Back routine of deads, rows and chins is good advice and all you need.

You don't need direct front delt work (front raises).

Some hamstring work wouldn't go amiss - stiff leg deads, leg curls, waiter's bow, leg press with feet high are all good choices.

 

[marqZAL]

Back is done on SUN and MON?????

 

[drixsa]

Legs: Squat, Calf Raises, Leg Press

ahhh, you are gonna be a upper body freak, another light blb wit 2 pencils sticking out

heres my leg routine:

barbell squat 3 sets 10 reps
hack squat 3 sets 10 reps
leg press 3 sets 10 reps
deadlift 3 sets 10 reps
body weight'd good morings 3 sets 10 reps

calves(different day):

one legged calf raises dumbell 3 sets 10 reps
donkey calf raises (on power squat machine) 3 sets 10 reps

thats a routine pencil legs

 

[Phrozen]

Originally posted by WORKEROUTER
Each body part will be worked once a week with a breakup something similair to this:

Monday: Back/Biceps/Triceps
Wed: Legs/Shoulders/Neck/Forarms
Friday: Chest/Biceps/Triceps
Sunday: Back/Neck/Forearms
[/B]

I see biceps, triceps, neck, forearms, and back on there twice. What do you once a week?

 

[Reto]

NO! My routine is best!!

LOL...

 

[Big N]

This thread is an example to newbies of what not to do.

 

[NEWBIE101]

If you wanna be big, EAT!

 

[Drug_L0rd]

Originally posted by drixsa
ahhh, you are gonna be a upper body freak, another light blb wit 2 pencils sticking out

heres my leg routine:

barbell squat 3 sets 10 reps
hack squat 3 sets 10 reps
leg press 3 sets 10 reps
deadlift 3 sets 10 reps
body weight'd good morings 3 sets 10 reps

calves(different day):

one legged calf raises dumbell 3 sets 10 reps
donkey calf raises (on power squat machine) 3 sets 10 reps

thats a routine pencil legs

dude, you do deadlifts on leg day? ok

 

[mrader59]

Originally posted by drixsa
ahhh, you are gonna be a upper body freak, another light blb wit 2 pencils sticking out

heres my leg routine:

barbell squat 3 sets 10 reps
hack squat 3 sets 10 reps
leg press 3 sets 10 reps
deadlift 3 sets 10 reps
body weight'd good morings 3 sets 10 reps

calves(different day):

one legged calf raises dumbell 3 sets 10 reps
donkey calf raises (on power squat machine) 3 sets 10 reps

thats a routine pencil legs

And aren't good mornings a lower back exercise???

 

[drixsa]

Originally posted by Drug_L0rd
dude, you do deadlifts on leg day? ok

i do stif leg deadlift. it is the best hamstring excercise there is

check outhttp://www.exrx.net

then go to weight training

And aren't good mornings a lower back exercise???

yes, they do work your lower back but when done properly they are a hamstrings excercise

what i do is lock my ankles on a decline bench and use my hamstrings to pull up the rest of my body while hoding extra weight

 

[WORKEROUTER]

Set range should be 3-4 sets, sometimes even 5. Rep range should be primarily in the 6-10 level, and note that it depends on the exercise as well. I often do a calf exercise in which I go down in the squat position with a barbell on my back..And then do calf raises. Due to the limited range of motion, the primary rep range should be in more the 10-20 range. Remember that muscle growth is really dependent on the time in which the particular muscle is in motion. So don't be stupid and just assume you must use less than 10 reps for EVERYTHING.

Also to remember when using my workout is to switch it up here and there. For instance, if you started working your chest with dips last week, try doing the bench as your first exercise instead.

 

[Templeton]

Originally posted by WORKEROUTER
Due to the limited range of motion, the primary rep range should be in more the 10-20 range. Remember that muscle growth is really dependent on the time in which the particular muscle is in motion. So don't be stupid and just assume you must use less than 10 reps for EVERYTHING.




Calves need a whole range of reps from low with heavy weight to high reps as you suggest. But the higher reps are more to do with the muscle fibre compostion of the calves and the fact they are continually in use rather than any limitation of ROM.

And while there is no conclusive evidence that the time in motion - or under tension has any effect on growth I certainly think there is something in it but is better applied with slower reps, not necessarily more.

 

[Eltosian]

Originally posted by mrader59
And aren't good mornings a lower back exercise???

Primarily, but they really work the entire posterior chain.

 

[Drug_L0rd]

Originally posted by drixsa
i do stif leg deadlift. it is the best hamstring excercise there is

check outhttp://www.exrx.net

then go to weight training

if you had said stiff legged deadlift then instead of critisism you would have gotten a virtual pat on the back. BUT you didn't say stiff legged deadlift, you stated DEADLIFT.

i know they are an extremely effective hamstring exercise, you dont gotta tell me.

 

[Dee-Zy]

While everybody blasts this poor dude - what's an arnold?

 

[Dee-Zy]

Oh and how can u get big if u only work out legs, shoulders, chest and back once a week and your small muscles are twice a week? Even forarms ... wtf???

And where's the abs?

 

[drixsa]

Originally posted by Dee-Zy
While everybody blasts this poor dude - what's an arnold?

arnold press

 

[WORKEROUTER]

Originally posted by Dee-Zy
Oh and how can u get big if u only work out legs, shoulders, chest and back once a week and your small muscles are twice a week? Even forarms ... wtf???

And where's the abs?

Working the major muscle groups once a week is fine...And you work the smaller muscle groups more often because they can take a more frequent workout. Regarding the abs, I forgot to put them in there, but I generally work them a couple times a week with abdominal exercises.