My New Routine - UK-Muscle Body Building Community

squat_this · 03-05-2006, 06:55 PM

On a week off from the gym at the moment to recover from a few injuries, and to recover from any possibilities of over-training.
Starting on Monday i am gonna do the following routine:
MONDAY:
Squat 4sets x 6
Calf Raises 4 x 10
Skull Crushers 3 x 6
Close Grip Bench Press 3 x 6
Forearm Work

TUESDAY:
Wide Grip Chins 3 x 8
Bent Over Rows 3 x 6
Seated Rows 3 x 6
Military Press 3 x 6
Rear Delt Flyes 3 x 6

Wenesday: REST

Thursday:
Flat Bench Press 3 x 6
Incline Dumbell Press 3 x 6
Shrugs 4 x 6
Forearm Work

Friday:
Stiff Legged Deadlift on the Smith 4 x 6
Good Morning's 3 x 6
EZ Barbell Curls 3 x 6
Seated Dumbell Curls 3 x 6

WEEKEND : REST

Comments welcome please. Before people ask, i am trying to gain muscle, am on no AAS and my diet is pretty clean (sorted out on this forum before). Plus i get lots of rest cos im a lazy git!:tongue10:

**big** · 03-05-2006, 07:48 PM

IMO too much volume, frequency and too much overlap, particularly as you're clean... but if it works for you, keep with it.

What's the best routine you've done so far and what kind of gains did you get off it?

squat_this · 05-05-2006, 03:29 PM

I was using a similar routine before my week off. The main difference on this new one is the splitting up of working my quads and my hamstrings cos doing them together kept making me puke! I was making slow but steady gains so haven't altered it too much. I'm gonna try this plan for a minimum of 8 weeks and then alter it if I feel that it isn't working.
When you say there is too much overlap, what do you mean mate? Do you mean the fact that I am working, for example, the bi's on a seperate day to my back and therefore it is getting 2 workouts in a week?

BIG-UNC · 05-05-2006, 03:31 PM

just click on bigs "how to grow" under his message

Dudex · 05-05-2006, 04:08 PM

I also think there is too much overlap, e.g. You hit your triceps directly on Mon, then indirectly on tues with shoulders, then again on thursday when you do chest. And as you said you will be training you biceps on a different day to back.
I would do shrugs when training back.

But if you are gaining keep using it till you stop.

**big** · 05-05-2006, 05:24 PM

Quote:

Originally Posted by Dudex

I also think there is too much overlap, e.g. You hit your triceps directly on Mon, then indirectly on tues with shoulders, then again on thursday when you do chest. And as you said you will be training you biceps on a different day to back.
I would do shrugs when training back.

But if you are gaining keep using it till you stop.

Agree completely, nice post.

Majesticpower · 08-05-2006, 12:56 AM

As Dudex mentions, there is overlap that isnt needed.

My biggest concern with that set-up however would be Monday and Tuesday- Back and Legs.

The two most demanding days on your Central Nervous System(CNS) and you are working them back to back. By working them back to back with eachother your body will not be able to sufficiently recover to make optimum gains, and sooner rather then later your body will go into reverse mode.

So in other words, your not going to gain anywhere near aswell as you could by placing back and legs so closely together. Especially if your looking to train them both intensely, for maximum gains.

MP.

Keyser Soze · 14-05-2006, 03:44 PM

Quote:

Originally Posted by Majesticpower

As Dudex mentions, there is overlap that isnt needed.

My biggest concern with that set-up however would be Monday and Tuesday- Back and Legs.

The two most demanding days on your Central Nervous System(CNS) and you are working them back to back. By working them back to back with eachother your body will not be able to sufficiently recover to make optimum gains, and sooner rather then later your body will go into reverse mode.

So in other words, your not going to gain anywhere near aswell as you could by placing back and legs so closely together. Especially if your looking to train them both intensely, for maximum gains.

MP.

I have to disagree mate - I don't find the 'Back' day any near as nerve-grinding as I do Leg-day, and I have them adjacent, only the other way around (Mo- Leg). I may be a minority who can pull this off, to each his own, but I think you'll agree - the best way is experience.

I'm thinking of moving Leg day to Friday, but only because I have a 20mins of walks daily in my commute to work (plus sometimes no seat on the train). This WOULD be a setback, but may be necessary.

KS

Dudex · 14-05-2006, 05:58 PM

The back day may not be as nerve grinding, but I still think a day off in between would be benficial. At worst moving them a day apart would not cause detremental effects, where as being back to back may, as stated, hinder gains.

Carter · 15-05-2006, 08:19 PM

Quote:

I'm thinking of moving Leg day to Friday, but only because I have a 20mins of walks daily in my commute to work (plus sometimes no seat on the train). This WOULD be a setback, but may be necessary.

I do legs once a week as every1 else, but i cycle to work each day and dont consider this in any way as part of my workout as its only a 20min moderatly paced ride, and i this is the only transport avaliable! Would this count as overtraining on my legs?

**hackskii** · 15-05-2006, 10:43 PM

If you do dead lifts on back day then you will be pretty hammered afterwards.
I think deads should be in everyones routine somewhere.

Majesticpower · 17-05-2006, 02:11 AM

Quote:

Originally Posted by Keyser Soze

I have to disagree mate - I don't find the 'Back' day any near as nerve-grinding as I do Leg-day, and I have them adjacent, only the other way around (Mo- Leg). I may be a minority who can pull this off, to each his own, but I think you'll agree - the best way is experience.

KS

Thats fair enough, however i stated a fact when saying that back and leg day have the biggest impact on your CNS.

Also, its not unusual to do both those days back to back, i didnt say it wasnt. Many people can, and often i do when time permits.

However, what i was/am saying is that many people will gain better by leaving those two days sperately. This is simply because, the better recovered the body, the better it will perform.

Sure, you can train both days back to back and gain, but how well are you gaining over keeping the days seperate?

Indeed, personal experience is priceless, and ofcourse there will be some who will find a certain method of training works better for them then one that works for the majority.

But the majority of people would recover more effectively by keeping the two most demanding days on your body seperate, so i felt it best to advise- Its all simple really..:smoke:

Hope that post doesnt come across as snappy, as thats not its purpose. Just clearing up my thoughts thats all.

MP.

**hackskii** · 17-05-2006, 03:56 PM

Should keep the most demanding days seperate and even a day of rest in between.
Poor sleeping habits can make this problem worse.

03-05-2006, 06:55 PM	#1 (permalink)
squat_this The legend that is LBND!!! Join Date: Jan 2006 Location: Surrey Posts: 1,385	My New Routine On a week off from the gym at the moment to recover from a few injuries, and to recover from any possibilities of over-training. Starting on Monday i am gonna do the following routine: MONDAY: Squat 4sets x 6 Calf Raises 4 x 10 Skull Crushers 3 x 6 Close Grip Bench Press 3 x 6 Forearm Work TUESDAY: Wide Grip Chins 3 x 8 Bent Over Rows 3 x 6 Seated Rows 3 x 6 Military Press 3 x 6 Rear Delt Flyes 3 x 6 Wenesday: REST Thursday: Flat Bench Press 3 x 6 Incline Dumbell Press 3 x 6 Shrugs 4 x 6 Forearm Work Friday: Stiff Legged Deadlift on the Smith 4 x 6 Good Morning's 3 x 6 EZ Barbell Curls 3 x 6 Seated Dumbell Curls 3 x 6 WEEKEND : REST Comments welcome please. Before people ask, i am trying to gain muscle, am on no AAS and my diet is pretty clean (sorted out on this forum before). Plus i get lots of rest cos im a lazy git!:tongue10: __________________ Welcome to this thing of ours...a.k.a the UK-Muscle Mafioso Wasps - Premiership Champions '02-'03, '03-'04, '04-'05, '07-'08 Heineken Cup Winners - 2004, 2007

03-05-2006, 07:48 PM	#2 (permalink)
big UK-Muscle Moderator Join Date: Sep 2004 Location: The only side effect of steroids is GREATNESS Posts: 5,441	IMO too much volume, frequency and too much overlap, particularly as you're clean... but if it works for you, keep with it. What's the best routine you've done so far and what kind of gains did you get off it? __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

05-05-2006, 03:29 PM	#3 (permalink)
squat_this The legend that is LBND!!! Join Date: Jan 2006 Location: Surrey Posts: 1,385	I was using a similar routine before my week off. The main difference on this new one is the splitting up of working my quads and my hamstrings cos doing them together kept making me puke! I was making slow but steady gains so haven't altered it too much. I'm gonna try this plan for a minimum of 8 weeks and then alter it if I feel that it isn't working. When you say there is too much overlap, what do you mean mate? Do you mean the fact that I am working, for example, the bi's on a seperate day to my back and therefore it is getting 2 workouts in a week? __________________ Welcome to this thing of ours...a.k.a the UK-Muscle Mafioso Wasps - Premiership Champions '02-'03, '03-'04, '04-'05, '07-'08 Heineken Cup Winners - 2004, 2007

05-05-2006, 03:31 PM	#4 (permalink)
BIG-UNC IF YOU BUILD IT.....THEY WILL COME! Join Date: Feb 2006 Location: middlesbrough Posts: 1,945	just click on bigs "how to grow" under his message __________________ UKM's Uncle Hackskii's buddy To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

05-05-2006, 04:08 PM	#5 (permalink)
Dudex Gym Addict Join Date: Sep 2005 Posts: 120	I also think there is too much overlap, e.g. You hit your triceps directly on Mon, then indirectly on tues with shoulders, then again on thursday when you do chest. And as you said you will be training you biceps on a different day to back. I would do shrugs when training back. But if you are gaining keep using it till you stop. __________________ Lack of will power has caused more failure than lack of intelligence or ability.

08-05-2006, 12:56 AM	#7 (permalink)
Majesticpower Gym Addict Join Date: Jul 2004 Posts: 190	As Dudex mentions, there is overlap that isnt needed. My biggest concern with that set-up however would be Monday and Tuesday- Back and Legs. The two most demanding days on your Central Nervous System(CNS) and you are working them back to back. By working them back to back with eachother your body will not be able to sufficiently recover to make optimum gains, and sooner rather then later your body will go into reverse mode. So in other words, your not going to gain anywhere near aswell as you could by placing back and legs so closely together. Especially if your looking to train them both intensely, for maximum gains. MP. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. ...Organically grown since 1982.

14-05-2006, 05:58 PM	#9 (permalink)
Dudex Gym Addict Join Date: Sep 2005 Posts: 120	The back day may not be as nerve grinding, but I still think a day off in between would be benficial. At worst moving them a day apart would not cause detremental effects, where as being back to back may, as stated, hinder gains. __________________ Lack of will power has caused more failure than lack of intelligence or ability.

15-05-2006, 10:43 PM	#11 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,706	If you do dead lifts on back day then you will be pretty hammered afterwards. I think deads should be in everyones routine somewhere. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

17-05-2006, 03:56 PM	#13 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,706	Should keep the most demanding days seperate and even a day of rest in between. Poor sleeping habits can make this problem worse. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.