Critique my 4 day routine

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ncderek

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Critique my 4 day routine - Saturday, October 11, 2008 1:08 PM ( #1 )
looking to get cut, and put on a ton of muscle. lost a lot of muscle when i had strep throat for a month, then lost even more as i got busy with a new job. trying to get back into the best shape ever. plan on taking cytogainer, might try some upyourmass...let me know what you guys think, i know i don't have much leg exercises

Monday
 
·        Shoulder Press 3x12
·        Pull-ups 3x10
·        Lateral Pull Downs 3x10
·        Arms-out Rows 3x10
·        Arnolds 3x10
·        Dead Lifts 3x10
 
Tuesday
 
·        Bench Press 1x10, 6x8, 1x10
·        Curls 3x10, 1x15
·        Pull Downs 3x10
·        BB Rows 3x10
·        Row Machine 30 min
 
Friday
 
·        Bench Press 1x10, 6x8, 1x10
·        Curls 3x10, 1x15
·        Pull Downs 3x10
·        BB Rows 3x10
·        Dead Lifts 3x10
·        Row Machine 30 min
 
Saturday
 
·        Shoulder Press 3x12
·        Pull-ups 3x10
·        Bench Press 3x15
·        Pectoral Flies 3x10
·        Lateral Pull Downs 3x10
·        Arms-out Rows 3x10
·        Arnolds 3x10
·        Shoulder Shrugs 3x10
·        Squats 3x10
·        Row machine 30 min

1 rep max: 260 lbs
Goal: 300 lbs
Been lifting for 9 years, still going
RobertN

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Re:Critique my 4 day routine - Saturday, October 11, 2008 2:38 PM ( #2 )
ncderek


.......... and put on a ton of muscle.
 


No squats?


BodyBuildingNovice

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Re:Critique my 4 day routine - Saturday, October 11, 2008 3:52 PM ( #3 )
Start.....ing..... Streng.....th....
My 5x5s as of November 2nd 2008.
Squat 155lbs
Bench 155lbs
Deadlift 155lbs

Connelly's 5x5s as November 2nd 2008
Bench 115
Squat 145
Deadlift 165

Andy11's 5x5 as November 2nd 2008
Bench 150
Squat 150
Deadlift 175
ncderek

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Re:Critique my 4 day routine - Saturday, October 11, 2008 5:44 PM ( #4 )
there are squats in there, and what does staring strenght mean? i thought this was a place people help?
1 rep max: 260 lbs
Goal: 300 lbs
Been lifting for 9 years, still going
RobertN

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Re:Critique my 4 day routine - Saturday, October 11, 2008 9:09 PM ( #5 )
Ah, missed them buried at the end of Saturday's mega workout.

NBB's post was probably as helpful as any could be.  Starting Strength is a book by the very well respected Coach Mark Rippetoe, and a very popular routine on the board.  The book is geared towards coaches-in-training, but has the most detailed explanation of how to PROPERLY perform the best mass building exercises; squat, deadlift, bench press, O/H press, power cleans, etc. 

There is a routine in that book that is usually refered to as the Starting Strength routine.  Two workouts (A and B) that consist of about 4 exercises, rotated Mon-Wed-Fri (A-B-A-B-A-B-A-B-A-B.....).  It is heavy on squats (3x a week), but how else is one going to get really big?  At each workout, 5# gets added to each lift until you can't progress any more with 5# additions.  You then drop down to 2.5# additions until you can't progress any more.  Linear progression.  That's the key.

You stated you want to put on a ton of muscle.  This routine, along with copious amounts of food, will do it every time.  Ditch all the iso's and fluff and stick to the big ugly boring comppound lifts if your goal is mega mass gains. 

http://www.discussbodybuilding.com/3-DAY-FULL-BODY-m303404.aspx

Follow this link and scroll down throught the first post until you see:

Mark Rippetoe's Starting Strength Routine:

There, we helped.   Now, go eat like a horse, lift HEAVY, and get huge!


ncderek

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Re:Critique my 4 day routine - Sunday, October 12, 2008 8:25 AM ( #6 )
thanks robert!
1 rep max: 260 lbs
Goal: 300 lbs
Been lifting for 9 years, still going

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