3D POF routine

Getting better results than ever. Its pretty amazing.
 
Its a two day split and you alternate them every other day.
 
workout 1: back, deltoids, biceps, abs
 
Lats midrange: barbell rows 3x10
Lats stretch: Dumbell pullovers 2x10(drop set)
Lats contracted: straight arm cable pulldowns 2x10 (x reps after 10 reps)
 
Midback midrange covered in Lat midrange
Midback stretch: one arm dimbell rows 2x10
Midback contracted: shoulder width cable rows
 
Delts midrange: Arnold presses 2x10(x reps after 10 reps)
Delts stretch: cable one arm lateral raises 2x10
Delts contracted: Forward lean lateral raises 2x10(drop set)
 
Biceps midrange: straight bar barbell curls 2x10
Biceps stretch: Incline dumbell presses 2x10 (x reps after 10 reps)
Biceps contracted: concentration curls 2x10(drop set)
 
 
Workout 2: Quads, Hams, calves, chest, triceps
 
Quads midrange: squats 3x10
Quads stretch: sissy squats 2x10
Quads contracted: leg extensions 2x10(drop set)
 
Hams midrange: feet forward smith machine squats 2x10
Hams stretch: semi stiff legged deadlifts 2x10
Hams contracted: leg curls 2x10(drop set)
 
Upper chest midrange: Incline Barbell presses 3x10(x reps)
Upper chest stretch: incline flyes 2x10(x reps)
Upper chest contracted: high cable crossovers 2x10(drop set
Lower chest midrange: Decline Bench presses:2x10(x reps
Lowerchest stretch: flta bench flyes 2x10(x reps)
Lower chest contarcted: cable crossovers :2x10(drop set)
 
triceps midrange: close grip bench presses 2x10(x reps)
triceps stretch:decline skullcrushers: 2x10
triceps contracted: cable pushdowns 2x10 (drop set)
 
Calves midrange: Standing calf raises 2x10
Calves stretch: seated calf raises 2x10)x reps)
Calves contracted: leg press calf raises 2x10

17 years old
180 pounds

dirty bulk= fail
X-repper forever

On the race to 190 and 17 inch arms

i keep reading about "x reps" and they claim its how arnold got such huge biceps since he did cheat curls, incline curls, to concentration curls.... how long you been doing it

YOU GOTTA EAT BIG, TO BE BIG!!

NASM certified trainer
NFPT certified trainer

Winter Bulk goal:245-250 by dec 31
Current weight: 235

do u jsut do mon/wed/fri and rest weekends

or mon/wed/fri/sun/tues etc.

YOU GOTTA EAT BIG, TO BE BIG!!

NASM certified trainer
NFPT certified trainer

Winter Bulk goal:245-250 by dec 31
Current weight: 235

Ya Arnold was one of the first x reppers. Jay cutler and ronnie colman do them ALOT too. You see them in their videos doing alot of x reps. They are amazing and always have them in my workout. I've only been doing them a couple weeks and its amazing the difference they make as far as adding size and pumps. And Ya I train 4 days a week, I couldn't stand training only during the week lol

17 years old
180 pounds

dirty bulk= fail
X-repper forever

On the race to 190 and 17 inch arms

haha ya, do you have any of their e books you would mind sending me. When you say X-rep is that just the act of finding the "semi stretched spot" then exploding or something cause its when the muscle fibers are aligned therefor allowing the most force to be exerted

or is x-rep just doing the 3 types of exercices?

YOU GOTTA EAT BIG, TO BE BIG!!

NASM certified trainer
NFPT certified trainer

Winter Bulk goal:245-250 by dec 31
Current weight: 235

Still, I think the main reason X Reps work is that they enable you to get past nervous system failure and continue to stress the muscle at its point of maximum-force generation. More GH is a bonus - and I'm sure it's what's helping us stay lean.

Thats what is so intriguing to me that statement.

YOU GOTTA EAT BIG, TO BE BIG!!

NASM certified trainer
NFPT certified trainer

Winter Bulk goal:245-250 by dec 31
Current weight: 235

ORIGINAL: Creation

haha ya, do you have any of their e books you would mind sending me. When you say X-rep is that just the act of finding the "semi stretched spot" then exploding or something cause its when the muscle fibers are aligned therefor allowing the most force to be exerted

or is x-rep just doing the 3 types of exercices?

 
An x rep is a partial rep movement of about 8 inches. Like at the bottom of an incline press or military press for example. Its exhausts the muscle without affecting the nervous system so you can really get those muscle fibers pumped and torn!

17 years old
180 pounds

dirty bulk= fail
X-repper forever

On the race to 190 and 17 inch arms

gotcha, its very interesting.

YOU GOTTA EAT BIG, TO BE BIG!!

NASM certified trainer
NFPT certified trainer

Winter Bulk goal:245-250 by dec 31
Current weight: 235

for workout 1 you do at total of (and correct me if im wrong) 23 sets.  and for workout 2 you do a total of 38 sets.  for a total of 61 sets.  and then you do each workout twice a week totaling 122 sets per week.not only that but you have a bunch of x reps which means you are working your muscle past failure. and then you also have drop sets.

if the above is correct that is total overkill.  i only do 60-75 sets for the week and that includes abs calves and forearms. your 17 and unless on the juice shouldnt be working at anywhere near that level.  just think if you are working out this much now at 17 how much more intense will your workout have to be at 25.  your routine is going to catch up to you at some point.   

there are way better ways of hitting a bodypart twice a week without overdoing it.  you need to rearrange your routine so that you are only doing about 60 sets per week.

back
drop the pullovers,  the same muscles are being worked with single arm pull downs but you're better off with pull ups.  dumbell rows and cable rows are redundant.  wheres your deadlifts.

delts
looks ok but i wouldnt have arnolds as my major or only compound exercise.  your better off with bb or db presses.

biceps
looks good but i think you meant incline curls. 

legs
really hard to say that a regular squat is more quad then hamm.  forget the smith machine even exists. no need for leg curls and stiff leg deads.  stick with the sld's.  better off with lunges or leg presses than sissy squats. 

chest
redundancies-
incline flys, incline press, and high cable crossovers
flat bench and crossovers

stick to the big 3- flat, incline, decline(or dips) presses.  and throw in some db flies or crossovers here and there. 

tris
looks good

thats the point of routine to have those specific exercises performing different tasks.

the midrange, stretch, and contracted

YOU GOTTA EAT BIG, TO BE BIG!!

NASM certified trainer
NFPT certified trainer

Winter Bulk goal:245-250 by dec 31
Current weight: 235

ORIGINAL: Creation

thats the point of routine to have those specific exercises performing different tasks.

the midrange, stretch, and contracted

Yup its all down to a science. At first I thought it would be too much but its not. The program recomends only 1-2 sets per excercise but sometimes I do a few more. I would never drop the pullovers since you get a stretch  alot better than the pulldowns. the pulldowns are the contracted (constant tension) movement. Its been working amazing for me so I'm gonna keep at it and switch a lil bit around eventualy

17 years old
180 pounds

dirty bulk= fail
X-repper forever

On the race to 190 and 17 inch arms

Hey beefcake do you have measurements and time frames on the gains youve made? and whats your height/weight?

And with the routine how do you do your drop sets over the established 2 sets?

And when it says (x reps) do you do the 10 reps then rep out x reps for as many as you can or how is that supposed to work?

YOU GOTTA EAT BIG, TO BE BIG!!

NASM certified trainer
NFPT certified trainer

Winter Bulk goal:245-250 by dec 31
Current weight: 235

ORIGINAL: Creation

Hey beefcake do you have measurements and time frames on the gains youve made? and whats your height/weight?

And with the routine how do you do your drop sets over the established 2 sets?

And when it says (x reps) do you do the 10 reps then rep out x reps for as many as you can or how is that supposed to work?

 
Looks like I typed it wrong. On the excercises that I do drop sets, I do one regular set then a drop set immidiatly after and then move to the next excercise. I'm 5'11 and 180 pounds and the only thing I've measured was my arms and they've grown half in inch in about 3 weeks which isnt bad. And yes you do 10 full reps and than x reps to failure. I usualy can only get in 3-5

17 years old
180 pounds

dirty bulk= fail
X-repper forever

On the race to 190 and 17 inch arms

ORIGINAL: Beefcake
Yup its all down to a science. At first I thought it would be too much but its not. The program recomends only 1-2 sets per excercise but sometimes I do a few more. I would never drop the pullovers since you get a stretch  alot better than the pulldowns. the pulldowns are the contracted (constant tension) movement. Its been working amazing for me so I'm gonna keep at it and switch a lil bit around eventualy

i dont even know where to begin.  in my original post i put in bold what you should really pay attention too.
 
i want to look at your split again.  basically its
 
1back, shoulders,biceps,abs
2legs,chest,tri's
twice a week correct
 
unless you are doing a full body rountine you should never work large muscle groups with other large groups. 
 
how long does workout #2 take you to finish?  looks like 3 hours. 
 
the programm recomends only 1-2 sets but you sometimes do more.  1-2 sets per exercise once a week is enough.  but then you do it twice a week and on top of that and add more sets. 
 
heres some simple science for you.  there is only so much a muscle should be broken down.  once it is broken down it needs some time to heel.  the more its broken down the more time it needs.  at 17 and looking at your build you dont have the amount of muscle that needs 122 sets per week to be broken down.  also you arent giving it enough rest to rebuild. 
 
you mention cutler and coleman.  i think maybe they might, but unlikey need to lift at the level you are.  and they weight 300lbs and use steriods.   
 
why is a 17 year old beginner lifting like a 300lb pro.  is any of this making sense. 
 
all you need is about 60 sets a week.  rearrange your split so you are only doing maybe 12 sets a day.  stay in the gym no longer than an hour to 1.5 hours.  i promise you that you will see the same results doing half the work and being smarter about it. 
 
if more were better, the world would be full of 300lb ifbb pro monsters.    
 
 
 
 

ORIGINAL: xmax126

ORIGINAL: Beefcake
Yup its all down to a science. At first I thought it would be too much but its not. The program recomends only 1-2 sets per excercise but sometimes I do a few more. I would never drop the pullovers since you get a stretch  alot better than the pulldowns. the pulldowns are the contracted (constant tension) movement. Its been working amazing for me so I'm gonna keep at it and switch a lil bit around eventualy

i dont even know where to begin.  in my original post i put in bold what you should really pay attention too.

i want to look at your split again.  basically its

1back, shoulders,biceps,abs
2legs,chest,tri's
twice a week correct

unless you are doing a full body rountine you should never work large muscle groups with other large groups. 

how long does workout #2 take you to finish?  looks like 3 hours. 

the programm recomends only 1-2 sets but you sometimes do more.  1-2 sets per exercise once a week is enough.  but then you do it twice a week and on top of that and add more sets. 

heres some simple science for you.  there is only so much a muscle should be broken down.  once it is broken down it needs some time to heel.  the more its broken down the more time it needs.  at 17 and looking at your build you dont have the amount of muscle that needs 122 sets per week to be broken down.  also you arent giving it enough rest to rebuild. 

you mention cutler and coleman.  i think maybe they might, but unlikey need to lift at the level you are.  and they weight 300lbs and use steriods.   

why is a 17 year old beginner lifting like a 300lb pro.  is any of this making sense. 

all you need is about 60 sets a week.  rearrange your split so you are only doing maybe 12 sets a day.  stay in the gym no longer than an hour to 1.5 hours.  i promise you that you will see the same results doing half the work and being smarter about it. 

if more were better, the world would be full of 300lb ifbb pro monsters.    

 
 
Suprisingly my workouts usualy take an hour and a half at the most. I have tried a few different split routines and full body workouts and this routine is giving me better results than any of them. Go on the x rep website and read some of it, its pretty interesting. It looks like alot to do until you actualy do it. I thought it was ludacris at first...until I did it

17 years old
180 pounds

dirty bulk= fail
X-repper forever

On the race to 190 and 17 inch arms