What do you think of this workout?

[Grandor]

What do you guys think of this?
I take Effervescent Creatine 30 mintues before a workout and Whey Protein formula with glutamine etc. (York muscle power).

Monday - Workout 1
Tuesday - Workout 2
Wednesday - Workout 1
Thursday - Workout 2
Friday - Workout 1
Saturday - Workout 2
Sunday - Rest

(numbers indicate reps in that set)

Workout #1


Chest:

 Bench Press 12,10,8,6
 Incline Dumbbell Bench 10,8,6,4
 Incline Dumbbell Flies 12,10,8,6

Back:

 Close-Grip Chins
 One arm dumbbell Rows 10,8,6,4
 Bent-over Barbell Rows 10,8,6,4

**Power Training:
 Deadlifts 10,6,4 to failure

Forearms:
 Wrist Curls 12,10,8,6
 Reverse Wrist Curls 10,8

Abdominals
 Crunches 5x25
 Sways 5 sets to failure
---------------------------------------------------
Workout #2


Shoulders:
 Barbell Clean and Press 12,10,8,6
 Dumbbell Lateral Raises 12,10,8,6

**Power Training:
 Push Presses 6,4,2 to failure

Lower Back:
** Power Training:
 Deadlifts 10,6,4 to failure

Upper Arms:
 Standing Barbell Curls 12,10,8,6
 Alternate Dumbbell Curls 12,10,8
 Twenty-Ones 2 sets
 Seated Concentration Curls 10
 Seated Tricep Presses 10,8
 Lying Triceps Extentions 10,8,6,4

Abdominals:
 Crunches 5x25
 Sways 5 sets to failure

 

[Double]

i think it's one of the biggest sh1tZ i ever seen

 

[JoeBlack]

Thats helpful......



But he's right lol

Problems with it are:

You are not resting enough

You are training too much

You have arranged the bodyparts so that no muscle group can recover.

try this one. it fixes the above points and its one I did with great results:

- Monday - back and biceps
- Tuesday – off
- Wednesday - Deadlifts, Shoulders, traps & abs
- Thursday – off
- Friday – Chest and Triceps
- Saturday - legs & abs
- Sunday - off


Monday - back and biceps

Chins 2 x 8
Barbell rows 1 x 4-6, 1 x 10
Front lat pull down 1 x 4-6, 1 x 10
Cable Row 2 x 8

EZ Curls 1 x 6, 1 x 10
Preacher concentrations curls 2 x 10
One handed hammer curls 1 x 8

Tuesday – OFF

Wednesday – deadlifts, delts, traps & abs

Deadlifts 1 x 4, 1 x 7
Seated dumbbell press 1 x 6, 1 x 8-10
Lateral raises 2 x 8
Shrugs 2 x 10

Thursday – OFF

Friday - chest & triceps

Bench press 1 x 4-6, 1 x 8
Incline dumbbell press 1 x 4-6, 1 x 8
Incline flyes 2 x 8
Dips 2 x 10
French press 2 x 8
Triceps cable pushdowns 2 x 8

Saturday – legs & abs

Squats 1 x 4-6, 1 x 8-10
Leg press 2 x 8
Leg extensions 1 x 8
leg curls 2 x 8
Standing calve raises 2 x 15

Sunday – (REST)

 

[JoeBlack]

Also check out www.wannabebig.com for some good routines.

Link on the left, wannabebig routines. All of those are pretty good in my books.

 

[MindOverMatter]

unless you're on some serious juice, you will overtrain with that routine and have sloooow gains.

if you're gonna do it naturally, some good routines are:

mon - chest & tris
tue - abs + forearms
wed - back and abs
thu - abs + forearms
fri - quads & calves
sat - abs + forearms
sun - traps & delts

OR

mon - legs
tue - arms + abs
wed - traps / delts
thu - chest + abs
friday - back
sat - abs
sun - rest

 

[semag]

LOL

That workout is straight, word for word out of arnold's bodybuilding encyclopedia

 

[MindOverMatter]

Yeah that's where I've seen it before. I looked through that encyclopedia, and found it. It's not even his beginner routine, that particular split was a part of his competition routine.

If you have years of training under your belt and steroids running in your veins, that's an awesome routine for building muscle, but if you are natural and have only recently started working out, you will overtrain so bad it's not even funny.

 

[Grandor]

The workout I put up there is a modified version of the basic level II training...
Wow, I'd never looked at the competition section until now, and the bodyparts are matched on the same workouts. I thnk thats funny. I look at it and Its way bigger than mine...

Overtraining ? jeez guys - that isnt over training. It's only 40 sets/workout.
I dont get muscle sorness badly from the workouts mentioned either.
However, I have cut out bent-over barbell rows from workout 1...


In arnies book he says:
At least 3-4 sets of each workout.
At most 12 sets per body part unless if your pro looking for certain effects.


I've been training for 6 months, and I am 16.
I dont want to workout legs, anyway I dont have the means to.
I workout at my home in my garage...


I'm actually considering doing 3 on, 1 off.
Workout 1, Workout 2, Workout 1, Rest etc.etc.


Keep the comments coming

 

[Grandor]

Originally posted by MindOverMatter
unless you're on some serious juice, you will overtrain with that routine and have sloooow gains.

if you're gonna do it naturally, some good routines are:

mon - chest & tris
tue - abs + forearms
wed - back and abs
thu - abs + forearms
fri - quads & calves
sat - abs + forearms
sun - traps & delts
....

It just seems to me that for example monday,

Chest.
Bench Press 12,10,8,6
Incline Dumbbell Bench 10,8,6,4
Incline Dumbbell Flies 12,10,8,6

Tris.
Seated Tricep Presses 10,8
Lying Triceps Extentions 10,8,6,4


.. 18 sets doesnt seem enough, it just seems too small?

 

[Double]

than you dont train hard enough

 

[Centaurion]

just a question.

Do you have LEGS?

 

[semag]

yeah...

A) Train legs... if you read that book at all... take the legs section part seriously. I got the book for christmas, and love it... trying some high volume stuff for about 8-10 weeks to shock some stuff, but not that high volume. I took his workout and modified a little bit.... because for my buddy and I to seriously do his basic lvl 2 would take like 2-3 hours a day.

I do like the idea of trying 4-5 sets on some exercises..... I really think that the magic 3 is not enough, as arnold says, especially on big exercises like squats/bench/rows...

I'm kinda bummed, cause I'd like to try to work each group twice a week like that to try it... get some high volume in there and see how it works... but those 2 hour workouts would be too monster...

 

[MindOverMatter]

you can superset, that will cut down the amount of time in half. i've tried the routine, didn't make good gains off it, and overtrained like crazy (even with glutamine supplementation, my immune system was pretty much struggling).

 

[Grandor]

I havent been making as good aesthetic gains as I would like, But I've been lifting a bit more.
I've gone from doing about 4-5 reps of 65kg (143lbs), now can do about 6-7 - to 2-3 reps of 70kg (154lbs) on benchpress. And Can deadlift 120kg (264lbs) 1RM.

I think my diet may just not have enough protein in it. Honestly, I dont really eat much protein - its mostly carbs (Cereals, breads, pastas)... I'll endeavour to eat more protein though...

And hahaha, yeah - ive got legs - But I dont have anything to do them on. All I have is a leg curler (which I scrape my feet on everytime I do a rep, because its pretty low off the ground) - most of the stuff for legs you need cable machines to do...

I was actually thinking about the overtraining thing a bit, and your right- it does take 1.5 - 2 hours to do it.

What would you guys say about this workout then?

Workout #1


Chest:

 Bench Press 8,6,4,2
 Incline Dumbbell Bench 8,6,4
 Incline Dumbbell Flies 12,8

Back:

 Close-Grip Chins 20 (in however many sets it takes, 2-3)
 One arm dumbbell Rows 8,6,4

**Power Training:
 Deadlifts 10,6,4 to failure

Forearms:
 Wrist Curls 10,8,6
 Reverse Wrist Curls 10,8

Abdominals
 Crunches 5x25
 Sways 5 sets to failure
---------------------------------------------------
Workout #2


Shoulders:
 Barbell Clean and Press 10,8,6,4
 Dumbbell Lateral Raises 8,6

**Power Training:
 Push Presses 6,4 to failure

Lower Back:
** Power Training:
 Deadlifts 10,6 to failure

Upper Arms:
 Standing Barbell Curls 10,8,6,4
 Alternate Dumbbell Curls 10,8,6
 Twenty-Ones 2 sets
 Seated Concentration Curls 8
 Seated Tricep Presses 10,8
 Lying Triceps Extentions 10,8,6

Abdominals:
 Crunches 5x25
 Sways 5 sets to failure

 

[Double]

you can do overhead squats. your starting seem to be good but your improvements not.
also keep in mind that these workouts with 1000sets are designed for guys on steroids. you should not train longer than 1hour.
if you work out really hard you will not be able to do so many sets anyway

 

[Grandor]

"your starting seem to be good but your improvements not."
- I dont think i understand that...


I get what you mean with the steroids thing though...

Actually i just finished a workout 1 on my new regime and I benched 4 of 70kg (154lbs), I was pretty proud of that. That was after a 3 day break from training.

Maybe I'll just go ahead with my new regime and train:
monday - workout 1
tuesday - workout 2
wednesday - off
thursday - workout 1
friday - off
saturday - workout 2
sunday - off

 

[JoeBlack]

40 sets for any type of bodypart is ridiculous.

 

[Grandor]

Originally posted by JoeBlack
40 sets for any type of bodypart is ridiculous.

If you actually read what I wrote, I was never doing 40 sets of a bodypart. It was a 40 set workout with 3-4 bodyparts involved.