Routine help please

RE: Routine help please (stalloneIs#1toMe)

Tue, 15 Jul 2008 16:42:06 GMT

this forum is called discussBODYBUILDING, all powerlifters GTFO. haha.. 4 SHO!

sorry ive done made this a nice little home for myself plan on staying for a bit

RE: Routine help please (stalloneIs#1toMe)

Tue, 15 Jul 2008 16:41:06 GMT

its pretty advanced but go ahead and give it a shot it aint gonna kill ya

RE: Routine help please (LTO)

Tue, 15 Jul 2008 15:04:29 GMT

wooahh didnt realize this arguement had started... lol anyways i scrapped that original routine, i decided to go on West Side For Skinny Bastards program. I heard it was great for athletes so im giving it a shot with a couple minor changes to fit certain areas that i need more improvement compared to others. Heres how it looks:
P.S. Here are my stats:
Bench Press: 155lbs (worked up to max set of 3 reps)
Squat: 165lbs (worked up to max set of 3 reps) <-- i know its a bit low)
Deadlift: 155 (4x6)

Monday (Max-Effort Upper Body)
Bench Press (work up to max set 3-5 reps) rest 90 seconds between each set
Incline DB Press (2x15-20)
A1- DB Rows (3-4x8-12)
A2 - Face pulls (3-4x8-12)
DB Shrugs (3-4 x 8-15)
Barbell Curls (3-4 x 8-15)

Tuesday (Dynamic-Effort Lower Body)
Front Squat (go into quick calf raise) (5-8 x 1-3) rest 90 seconds between each set
Bulgarian Split Squats (2-3x8)
Deadlift (3x10)
Standing Sit-ups (4x10-15)

Thursday (Repetition Upper Body)
Incline DB Bench Press (3x3-5) rest 90 seconds between each set
A1- Lat Pulldowns (3-4x8-12)
A2- Rear Delt Flyes (3-4x8-12)
DB Shoulder Press (4x8-12)
B1- DB Shoulder Press (3x8)
B2- Skull Crushers (3x8-10)

Friday (Max-Effort Lower Body)
Squats (work up to max set x 3-5) rest 90 seconds between each set
Bulgarian Split Squat (3x6-12)
45 Degree Hyperextensions (3x8-12)
AB CIRCUIT - seated sit-up (10-20), Decline Sit-ups(10-20), Leg Raises (10-20) 1-2 minutes rest after each set of circuit

Let me know what you guys think.

RE: Routine help please (rusmuscle)

Tue, 15 Jul 2008 03:21:57 GMT

ORIGINAL: stalloneIs#1toMe

The more you rest the more relaxed your muscles become.... so you're not working them fullest.
Go ahead rest for 3 minutes after each set... see how far you get.

you mean to tell me as a powerlifter i should wait a minute tops in between 400-500 pound lifts ?

my squats and deadlifts require up to 5 min and yep im still making great progress

**just thought id get in on the argument!!

this forum is called discussBODYBUILDING, all powerlifters GTFO. haha.. 4 SHO!

RE: Routine help please (dapunisher)

Tue, 15 Jul 2008 02:03:47 GMT

I'm not talking about power lifters...

RE: Routine help please (stalloneIs#1toMe)

Mon, 14 Jul 2008 19:58:49 GMT

The more you rest the more relaxed your muscles become.... so you're not working them fullest.
Go ahead rest for 3 minutes after each set... see how far you get.

you mean to tell me as a powerlifter i should wait a minute tops in between 400-500 pound lifts ?

my squats and deadlifts require up to 5 min and yep im still making great progress

**just thought id get in on the argument!!

RE: Routine help please (TheSilverFox)

Mon, 14 Jul 2008 13:49:22 GMT

on heavy sets of 5 or 6 reps... i usually rest 2 to 3 minutes. just depends.

RE: Routine help please (Beefcake)

Mon, 14 Jul 2008 13:36:10 GMT

ORIGINAL: dapunisher

The more you rest the more relaxed your muscles become.... so you're not working them fullest.
Go ahead rest for 3 minutes after each set... see how far you get.

Keep your fats low then get your test levels checked.

I think 2 minutes is pretty good. Any shorter and I'm not as strong the next set. Unless your worried about lactic acid build...theres nothing wrong with resting a couple minutes.

RE: Routine help please (dapunisher)

Mon, 14 Jul 2008 12:46:03 GMT

Try to cut that down every workout.
Get it down to around 1 minute.

Force yourself, only way to improve.

ORIGINAL: connelly

thank you i will but tbh what i do is just rest until i feel i can get the weight again which usually ends up being 2-3 minutes..

RE: Routine help please (connelly)

Mon, 14 Jul 2008 12:44:42 GMT

thank you i will but tbh what i do is just rest until i feel i can get the weight again which usually ends up being 2-3 minutes..

RE: Routine help please (dapunisher)

Mon, 14 Jul 2008 12:41:48 GMT

The more you rest the more relaxed your muscles become.... so you're not working them fullest.
Go ahead rest for 3 minutes after each set... see how far you get.

Keep your fats low then get your test levels checked.

RE: Routine help please (connelly)

Mon, 14 Jul 2008 06:59:51 GMT

ORIGINAL: dapunisher

Yeah... I can see how well you're doing.
110 bench
110 squat
185 deadlift

Before you tell someone to do research know who they are first.... atleast look at their journal or pictures to see who you are talking to.

Good luck to you kid.... cause obviously you're not going to listen to real advice.

look at age and weight or that squat isnt my max? well good luck with your journal and yes i saw that, but maybe numbers dont mean **** about how much you know??obviously it does in this case..

RE: Routine help please (dapunisher)

Mon, 14 Jul 2008 02:08:37 GMT

Yeah... I can see how well you're doing.
110 bench
110 squat
185 deadlift

Before you tell someone to do research know who they are first.... atleast look at their journal or pictures to see who you are talking to.

Good luck to you kid.... cause obviously you're not going to listen to real advice.

RE: Routine help please (connelly)

Sun, 13 Jul 2008 20:45:07 GMT

ORIGINAL: dapunisher

You're giving advice on resting up to 3 minutes and not eating fats in the other thread.

This is why I try to avoid posting in the teen section....

what are you talking about?there is nothing wrong with resting up to 3 minutes. And in the other thread i gave advice for him to eat lots of carbs and protein with minimal fat maybe you should do a little research to help yourself get some better gains lifting.

RE: Routine help please (dapunisher)

Sun, 13 Jul 2008 12:14:19 GMT

You're giving advice on resting up to 3 minutes and not eating fats in the other thread.

This is why I try to avoid posting in the teen section....