Any help with routine please

Ill keep if for another week and see how my gains are

tha quattro Dynamo

http://www.t-nation.com/readTopic.do?id=459216&pageNo=2

Ive never heard of it either, person i trained with was looking at it, wondered what other people thought

Looks fine to me.
 
Remember...Chad says..."I want you to perform this program for three weeks straight. After the third week, rest a full five days before returning to another program"

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Hi

I was just wondering what exercise could i use to replace a stiff legged deadlift to work the same muscles? Also, the same question applies to good mornings.

I would also like tips on the most effective ways to cut in and become more toned and defined, for when ive reached my ideal size.

thanks

For the SLDL - Leg Cruls
 
For the good Mornings....do you do deadlifts?
you can do floor or ball bridging floor or ball cobra...so many lower back movements...but deadlift is the king.
 
As for the cut...lets talk after you finish the program and you are in the week off...that is the time to plan for the cutting phase.  Right now it might just be confusing.  IMHO
 
Enjoy where you are...when you are as big as you want and when you break and are ready to switch..then plan the new course.
 
Cheers!

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I forgot to say, i can only do exercises involving free weights as im training all at home.  I do deadlifts, was looking for something that did hamstrings quite effectivaley but i do love the deadlifts.  I dont mind waiting for my week off, should be in three weeks, just trying the quattri dynamo and see how that is, then im going to retake measurements (which ive been doing on a weekly basis) and see if my size has increased.

Some body parts are at the size i want them to be so is it possible to do endurance (if thats what i need to do to cut) on them parts and carry on as normal with the body parts that need increasing in size?

thanks again!

You won't get some muscle to cut and others to grow..cut meaning to lose the fat that covers them. 
 
You can focus more intently on specific muscles, making them first in the training and recieving more intensity, while training others less intensley.
 
If you are at home..the stiff leg deadlift is one of the great Hamstring builders.  You do not need much weight..and be sure the form is perfect.
 
Do you have a stability ball...stability ball leg curls are another fantastic ham builder.
 

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Ill just not workout the other body parts as intense then and cut everything at once.

I find it difficult to do a stiff leg deadlift as i have mild sciatica in my right leg which causes pain when my leg is fully extended sitting down or bending my back fowards whilst keeping my legs straight.

Ill give it a go with a light weight but if it is too painful ill do the swiss ball leg curls.

thanks for your help

You might also try 1-leg SLDL...this is really exaclty as it sounds.  Since you are doing each leg alone..there is a very different relation to the hips and spine.  additionally the weight is significantly lower and the benefit to the sciatica might be greater.
 
Start with no weight for 1-leg SLDL adn 20 reps to get the blance and feel...

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Ive done the quattro dynamo for 3 weeks now and am taking a week of training.  In the mean time, i need help making a workout to build the upper body effectively but maintaing the lower body size.  Any ideas on reps and sets etc.  After ive got ideal sizes i then need to cut in keeping the mucles mass which ill ask about when i get to that stage. 

thanks

You are looking for hypertrophy or a muscle growth and shaping phase.
 
Look at the day 4 from the QD training with a 9-12 rep range...try an A/B Rest A/B Rest Rest format...
 
With this kind of approach...
1 Compound movement per Muscle Group for a few weeks (1-3 sets range) then later add 1 isolation movement following the compound movement (2 sets per total movement) for a month or so.

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Ok, thats great.  Is this for a full body workout?

e.g.

1 back exercise
1 chest exercise
rest
1 bicep
1 tricep
rest

or should i do a 3/4 day split and have 3-4 exercises for each body part?

I was wondering what exercises i would need to do for legs as there at the size i want but i dont want muscular atrophy but just to maintain them.

Im going to incorporate as much dumbbell exercises as possible and only use free weights.

When ive made the workout ill post it and i;ll tweak it if anythings wrong.

thanks

A/B Rest A/B Rest Rest  refers to the days in the week.
Monday - Routine A
Tuesday - Routine B
Wed - Rest
Thurs - Routine A
Fri - Routine B
Sat - Rest
Sun - Rest
 
Something like that.  Push = A / Pull = B or some other nice 2-day split
 
Lifting should ideally not exceed 45 minutes.
 
You SHOULD train the legs, as you know..use it or lose it.  Plus the GH stimulation from training the legs can not be beat.
 
Start off focusing on the basic compound movements...then move to adding isolation movements into the routines.
 
Squats and stiff leg deadlifts for the legs
You can alternate with leg extensions and leg curls.

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thanks again

Im going to do a split;

3 x 10 Chest and triceps
3 x 10 Back and biceps
3 x 10 legs and shoulders
5 x 5 for whole body compound exercises

most of the exercises will be compound

or i could do

3 x 10 whole body for all four days and reduce the exercises to 1/2 exercises each body part?  Which would be more effective for building muscle?

thanks

More like this:
 
Day 1
2 x 10 Chest
2 x 10 triceps 
2 x 10 shoulders
2 x 10 Front legs
 
Day 2
2 x 10 Back
2 x 10 biceps 
2 x 10 Back of legs
Abs
 
All movements major lifts using a compound movement
5-7 minutes warm up and lighter lifts for major movements before going into it.
5-7 minutes cool down followed by light stretching.
 

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ok, just wondering how many exercises i need for each body part?