The training routines posted on site

[shamrockbear]

Have a quick question how good do you guys think the programs articles that are listed on here as far as the bulking routines, heavy routines, focus routines any feedback on the routines used thanks. I have used many I just want feedback on what results people have gotten for the ones listed on this site. I like the Mens Health book workout for the time you have some good routines but looking for more bodybuilding focused routines... If you have any books that you would reccomend for routines please post the titles ect..

[RIPT]

Every individual responds differently to different styles of training.The best thing to do is experiment.If you're refering to the routines posted as stickies they're obviously something that the majority of members approve of.2 of the most important factors are compounds and heavy-moderate weight I.M.O. You never mentioned your goals, age etc. either this would help.

[T-Bone]

I agree with Ript. You simply cant beat the basics. Heavy compound lifts for size and strength. With a some periodisation so you dont destroy yourself along the way.

Mens Health and many others over complicate things in order to make sales "the next greatest workout" always puts coin into the bank.

Stick with the basics.

[Data]

To be honest ... I think the routines are a bit complicated ... I'm more of a fan of say a traditional 4-5 day split when on gear.

Monday
Chins
Rows
One Arm Rows
Deadlifts

Tuesday
Bench Press
Incline Press
Dips

Thurs
Squats
Lunges
Extensions
Standing Calves
Seated Calves

Fri
Shoulder Press
Laterals
Shrugs
Bar Curls
DB Curls
Tri Cable Ext
Skull Crushers

3 sets of 6-8 reps

... that sort of thing ... BASIC FOCUS ON 1-2 MUSCLES ... i think 95% of training is just hitting the muscle group heavy and there isn't a need for midrange this, etc.

about as complicated as I get is a whole body routine which is really basic to begin with.

[shamrockbear]

Well been lifting for about 20 years total I'm 230 6'1 so in the early days I started with the typical 5 sets of 8-10 and heavy 5-8 reps. I got some decent gains but never could breakout into the huge category. Lol even when I was squatting 375lbs as a senior in high school over the years I've tried lots of routines even HIT... Lol. That one almost killed me. Last couple of years now that I'm forty I was doing 12-16 sets of 12 reps 2 body parts a day, got a little cut but again still stuck the higher reps gave me slight tendinitis is elbows and one shoulder. Now I'm doing one heavy body part per workout and the other higher reps light weight. I've gone to even the best trainer here in Chicago area he was good more advance with smaller movements ect, but he was trying to juice me for money obviously his job to make money. Even with gear over the years my gains were okay but lots of water retention lol. I think that I have come to the conclusion that I may have to do a cycle of hgh to really break out into the huge category even for an old guy. It seems many of the bigger guys have done hgh and seems to be the only way for permanent gains and size regardless of training style obviously some are better than others. With that said I was just wondering how to tweak my routine and obviously my goal is to get huge so wondering was there any routines people felt like really helped them breakmout into big....

[JR Ewing]

One thing I think that is important is to avoid a routine that will tend to work the same muscles too much on consecutive days, or put similar stress on shoulders, elbows, hips, knees, etc on consecutive days or too many days out of the week.

This would mean that you would either do bodyparts like chest, front delts, and triceps either at least a couple of days apart if trained separately (or grouped in some combination), or hit all together in one workout. I personally have a chest day, a shoulder day, and an arm day. But I have done chest/shoulders/tris in one workout at times, and have also done a split with shoulders and tris in one workout, and chest done with biceps with several days between the two workouts. I wouldn't have 2-3 consecutive days of "push" type exercises.

And doing biceps the day before or after back, SL deads, etc is not a good idea IMO. I wouldn't do 2-3 consecutive days of "pull" type movements either. I have worked back and bis together at times, but I usually prefer to hit them separately several days apart. Arms are not a strong point of mine, so I prefer to train them directly by themselves and really blast the hell out of them. They also get plenty of work on the days I'm hitting other upper body parts.

And movements that put great stress on the lower back and hips such as squats and deads should have at least several days between them IMO - at least if you have built up enough strength to put a decent amount of stress on the lower back, or are older. When I first started training in my late teens, the 135lb squats and deads I could barely do didn't do much to stress my lower back or my young CNS. I remember even doing both lifts in the same workout when doing full body routines and splits with legs and back done the same day - which I wouldn't even dream of trying today as a much stronger 42 year old.

Some people even recommend not doing squats and deads in the same WEEK. Of course there are powerlifters who lift insane amounts of weights who train squats and deads together, but if you are doing bodybuilding training with more volume for overall cosmetic muscle development, you will probably want to do them separately.

I stick mainly to the basics with free weights for most exercises with a bit of machine work where free weights are not possible or practical. Squats, deads, rows, pullups, dips, flat bench, incline bb/db, military presses, db laterals, closegrip bench press, overhead extenstions, bb/db/preacher curls, standing/seated/donkey calf raises, various leg curls, sl deads, etc.

[RIPT]

To be honest ... I think the routines are a bit complicated ... I'm more of a fan of say a traditional 4-5 day split when on gear.

Monday
Chins
Rows
One Arm Rows
Deadlifts

Tuesday
Bench Press
Incline Press
Dips

Thurs
Squats
Lunges
Extensions
Standing Calves
Seated Calves

Fri
Shoulder Press
Laterals
Shrugs
Bar Curls
DB Curls
Tri Cable Ext
Skull Crushers

3 sets of 6-8 reps

... that sort of thing ... BASIC FOCUS ON 1-2 MUSCLES ... i think 95% of training is just hitting the muscle group heavy and there isn't a need for midrange this, etc.

about as complicated as I get is a whole body routine which is really basic to begin with.

I would personally alternate the lunges with either hacks and/or leg presses on leg day.Just my opinion........

[razorbackred]

I just started the 5x5 monday and was extremely sore today! I have been isolating muscles the past year and decided to change it up with some muscle confusion. I have to say i am enjoy today off, but i did go to gym and do some cardio and core. So basically tuesday and thursday im doing cardio and core. I am going to try to close out the rest of my cycle with the 5x5

[shamrockbear]

How many od you have tried one muscle per day? I feel like I want to do another muscle group because 5 days or so too long between workouts. So I do muscle groups a day...

[thedunhill225]

What data said will probably give 99% of people the best base.

If you are new to training or lack any real size you can probably start out with training each body part 2Xs a week. I did in the beginning. As you get larger you need more time to recover.

For those that are true beginers try and search on Google for "lee labradas routine"... A good basic push pull, low volume, each body part twice a week.

Next stage id recommend would be very similar to what data posted or even search "max-ot routine".

[morgue]

you can do deads and squats in the same week, but the intensity or % of 1-rep max must be very low. you can't do both at high intensity or you will fry your cns. you can even do both on the same day, but again, can't go heavy on both.

[jacket44]

You could drop the volume a little and up the intensity during your sets. A little bit of a break in volume may be what you need to rid yourself of tendon issues and unwarranted soreness. I personally do 8-10 sets (sometimes not even that) per bodypart and it cut the "undesirable soreness" quite a bit while it boosted my gains. I like data's approach, but I personally would divide it up differently. For example, doing chest the day after back isn't ideal for me as I can't bech/incline bench as much w/ these muscles feeling worked and being sore. Also, arms together are great, but I like bis w/ chest and tris w/ shoulders ("the major/minor bodypart" idea).

[halloween]

whats worked best for me is to hit a body part every 5-7 days 2-3 hard heavy sets 5-8 reps .... fancy routines never did anything for me and my workouts always revolve around squat bench dead