fancy a change - UK-Muscle Body Building Community

big ash · 03-09-2006, 01:15 AM

:lift: got bored of this routine because im not seeing no more results and think i could be overtraining and not gettin maxium growth because of it.

back and traps

deadlifts 4sets
pull ups 3 sets
triangle grip pull downs 3 sets
dumbel row 3 sets
straight arm pull downs 3 sets

barbel shrugs 3 sets

chest and shoulders

flat barbel press 4 sets
incline dumbel press 3 sets
inclione flyes 3 sets
cable cross overs 3 sets

powerclean press 3 sets
side lat raise 3 sets
rear delt fyles 3 sets

rest day

legs and calves

squats 4 sets
leg press 3 sets
leg extensions 3 sets
lyin leg curls 3 sets

seated calf raise 3 sets

biceps and triceps

single arm dumbel skull crushers 3 sets
straight bar cable push downs 3 sets

wide grip barbel curls 3 sets
close grip barbel curls 3 sets

(tri n bi supersetted)

basically i want to keep all major compound exercises. and want good mass building routine with the same muscle group a day. but so i get maxium results from my training

thanks ash

invisiblekid · 04-09-2006, 01:17 PM

Looks like too much work on your back to me. Bris/Tris day looks ok - maybe drop your close grip curls and do incline curls - although I'd seriously suggest you split them up and do chest/tris and back/bis - but people have told you about a 3/4 day split before.

Back day - get rid of one pull down exercise and alternate between the one you dropped and the one you kept.

Chest/Shoulders - I'd say drop the cable cross overs. Shoulders - not sure with this routine as I give shoulders there own day as they were lagging.

How long have you had this routine? Only asking cos you've asked about a number of routines in the last few weeks - you need to give a new routine chance to work. Is your diet in check now? You wont see results whatever your training looks like without a good diet, but I'm sure you know that!

big ash · 05-09-2006, 03:53 PM

yea ive done it about 1 n half months now. its getting boring and i no al about dieting im sort of gettin my diet sorted just tryna get high as poss protein low carb low fat about 2500 kcals

Dudex · 05-09-2006, 04:11 PM

If you are "currently cutting" as it says in the bit at the bottom of your posts, then you probably wont see much/any gains. And you should not be trying to do both (cut, and gain).

As far your routine goes, i would reduce all of the sets by at least one, so you are only doing 2 or maybe 3 working sets per movement.

Legs, get rid of the lying leg curl and replace with stright leg dead lifts.

I agree with invisible, split to chest+shoulders+tris, and back+bi.

Chest: drop the cableX and the flies, replace with dips.

Shoulders: personally i dont do powercleans, but if it works keep em. For shoulders i would do barbell shouder press/smith mach. leaning slightly backwards so the bar is infornt of your head.
Dumbell presses with the shoulders pulled back so the DBs are behind your ears. Lat and rear raises keep.

Back: Drop one of the pull down exercises.

big ash · 11-09-2006, 12:17 AM

ive just changed my routine to this.

back,traps n biceps

deadlifts 3 x 6 to 12
pull ups 3 x 6 to 12
barbel/dumbel row 3x 6to 12
triangle pull downs 3 x 15 to 20

barbel shrugs 3x 6

hammer curls 2 x 10

wipe/close grip barbel curls 2 x 10

chest and triceps

incline bench 3 x 6 to 10
flat bench 3 x 6 to 10
dips 3 x 6 to 10
pec dec flyes 3 c 15 to 20

skull crushers 2 x 10
push downs 2 x 10

rest

legs and calves

squats 3 x 6 to 12
leg press 3 x 6 to 12
leg extensions 3 x 6 to 12
hamstring curl machine 3 x 6 to 12

seated calf raise 3 x 15 to 20

shoulders

barbel/dumbel incline press 3x 6 to 12
side lat raise 3 x 6 to 12
rear delt flyes 3 x 6 to 12
cable raise 3 x 15 to 20

abbs every other days same with cardio and calfs

this one any good????

big ash · 12-09-2006, 01:13 AM

?????????????????????????????????????

?????????????????????????????????????????????/:boohoo: ?????????????????????????????????

:smoke: :axe:

Magic Torch · 12-09-2006, 07:43 AM

Quote:

Originally Posted by Dudex

And you should not be trying to do both (cut, and gain).

Why not mate?

Magic Torch · 12-09-2006, 08:02 AM

Quote:

Originally Posted by big ash

ive just changed my routine to this.

back n biceps

deadlifts 3 x 8-10
pull ups 3 x 8-10
barbel/dumbel row 3x 8-10

hammer curls 3 x 8-10
barbel curls 3 x 8-10

chest and triceps

flat bench 3 x 8-10
incline DB 3 x 6 to 10
dips 3 x 6 to 10

skull crushers 3 x 8-10
push downs 3 x 8-10

rest

legs and calves

squats 3 x 8-10
leg extensions 3 x 8-10
SLDL 3 x 8-10
Lunges with DB 3x8-10

seated calf raise 3 x 15 to 20

shoulders

Shoulder Press 3 x 8-10
side lat raise 3 x 8-10
rear delt flyes 3 x 8-10
cable raise 3 x 8-10
barbel shrugs 3 x 12

abbs every other days same with cardio and calfs

That is better IMO.

6 to 12 reps? There is a big change there, I mean 6 reps is aiming for strength, 8-10 is aimed at gaining mass and 12+ is for endurance so id say 8-10 for you is good.

No more than 3 moves per body group except shoulders - because your working front and rear, and legs. Also arms only need a couple due to them being worked in compounds.

Get up in the morning early and have a run 6 days a week.

Also shrugs with shoulders, whats the point in overloading that day with 18 sets and only doing 12 sets with shoulders? I think shrugs go better there anyway.

Good luck!

Jamie

BIG-UNC · 12-09-2006, 09:19 AM

^^^^^^^^^^ yep yep yep ^^^^^^^^^^^

big ash · 12-09-2006, 02:02 PM

ok thanks ill give it a try n keep u posted

03-09-2006, 01:15 AM	#1 (permalink)
big ash Gym Addict Join Date: Jul 2006 Posts: 148	fancy a change :lift: got bored of this routine because im not seeing no more results and think i could be overtraining and not gettin maxium growth because of it. back and traps deadlifts 4sets pull ups 3 sets triangle grip pull downs 3 sets dumbel row 3 sets straight arm pull downs 3 sets barbel shrugs 3 sets chest and shoulders flat barbel press 4 sets incline dumbel press 3 sets inclione flyes 3 sets cable cross overs 3 sets powerclean press 3 sets side lat raise 3 sets rear delt fyles 3 sets rest day legs and calves squats 4 sets leg press 3 sets leg extensions 3 sets lyin leg curls 3 sets seated calf raise 3 sets biceps and triceps single arm dumbel skull crushers 3 sets straight bar cable push downs 3 sets wide grip barbel curls 3 sets close grip barbel curls 3 sets (tri n bi supersetted) basically i want to keep all major compound exercises. and want good mass building routine with the same muscle group a day. but so i get maxium results from my training thanks ash __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. 18years old getting fit loosing weight guna make it pro bike racer #48 yam r6

04-09-2006, 01:17 PM	#2 (permalink)
invisiblekid Hitman Join Date: Jun 2006 Location: Yorkshire Posts: 1,536	Looks like too much work on your back to me. Bris/Tris day looks ok - maybe drop your close grip curls and do incline curls - although I'd seriously suggest you split them up and do chest/tris and back/bis - but people have told you about a 3/4 day split before. Back day - get rid of one pull down exercise and alternate between the one you dropped and the one you kept. Chest/Shoulders - I'd say drop the cable cross overs. Shoulders - not sure with this routine as I give shoulders there own day as they were lagging. How long have you had this routine? Only asking cos you've asked about a number of routines in the last few weeks - you need to give a new routine chance to work. Is your diet in check now? You wont see results whatever your training looks like without a good diet, but I'm sure you know that! __________________ Most bodybuilders are actually insane. Albert Einstein defined insanity as "Doing the same thing over and over again and expecting different results".

05-09-2006, 03:53 PM	#3 (permalink)
big ash Gym Addict Join Date: Jul 2006 Posts: 148	yea ive done it about 1 n half months now. its getting boring and i no al about dieting im sort of gettin my diet sorted just tryna get high as poss protein low carb low fat about 2500 kcals __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. 18years old getting fit loosing weight guna make it pro bike racer #48 yam r6

05-09-2006, 04:11 PM	#4 (permalink)
Dudex Gym Addict Join Date: Sep 2005 Posts: 120	If you are "currently cutting" as it says in the bit at the bottom of your posts, then you probably wont see much/any gains. And you should not be trying to do both (cut, and gain). As far your routine goes, i would reduce all of the sets by at least one, so you are only doing 2 or maybe 3 working sets per movement. Legs, get rid of the lying leg curl and replace with stright leg dead lifts. I agree with invisible, split to chest+shoulders+tris, and back+bi. Chest: drop the cableX and the flies, replace with dips. Shoulders: personally i dont do powercleans, but if it works keep em. For shoulders i would do barbell shouder press/smith mach. leaning slightly backwards so the bar is infornt of your head. Dumbell presses with the shoulders pulled back so the DBs are behind your ears. Lat and rear raises keep. Back: Drop one of the pull down exercises. __________________ Lack of will power has caused more failure than lack of intelligence or ability.

11-09-2006, 12:17 AM	#5 (permalink)
big ash Gym Addict Join Date: Jul 2006 Posts: 148	ive just changed my routine to this. back,traps n biceps deadlifts 3 x 6 to 12 pull ups 3 x 6 to 12 barbel/dumbel row 3x 6to 12 triangle pull downs 3 x 15 to 20 barbel shrugs 3x 6 hammer curls 2 x 10 wipe/close grip barbel curls 2 x 10 chest and triceps incline bench 3 x 6 to 10 flat bench 3 x 6 to 10 dips 3 x 6 to 10 pec dec flyes 3 c 15 to 20 skull crushers 2 x 10 push downs 2 x 10 rest legs and calves squats 3 x 6 to 12 leg press 3 x 6 to 12 leg extensions 3 x 6 to 12 hamstring curl machine 3 x 6 to 12 seated calf raise 3 x 15 to 20 shoulders barbel/dumbel incline press 3x 6 to 12 side lat raise 3 x 6 to 12 rear delt flyes 3 x 6 to 12 cable raise 3 x 15 to 20 abbs every other days same with cardio and calfs this one any good???? __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. 18years old getting fit loosing weight guna make it pro bike racer #48 yam r6

12-09-2006, 01:13 AM	#6 (permalink)
big ash Gym Addict Join Date: Jul 2006 Posts: 148	????????????????????????????????????? ?????????????????????????????????????????????/:boohoo: ????????????????????????????????? :smoke: :axe: __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. 18years old getting fit loosing weight guna make it pro bike racer #48 yam r6

12-09-2006, 09:19 AM	#9 (permalink)
BIG-UNC IF YOU BUILD IT.....THEY WILL COME! Join Date: Feb 2006 Location: middlesbrough Posts: 1,945	^^^^^^^^^^ yep yep yep ^^^^^^^^^^^ __________________ 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.

12-09-2006, 02:02 PM	#10 (permalink)
big ash Gym Addict Join Date: Jul 2006 Posts: 148	ok thanks ill give it a try n keep u posted __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. 18years old getting fit loosing weight guna make it pro bike racer #48 yam r6