hi, i'm new here. hows this for a routine? - UK-Muscle Body Building Community

Igor · 05-09-2006, 09:50 PM

hi guys. i'm new here.

thinking of using this for my routine:

monday
chest
-flat bench press dumbbell
-flat bench press barbbell
-chest press

shoulders
-dumbbell shrugs
-front delt raise
-upright rows barbbell

wednesday
back
-wide grip pull downs
-dumbbell rows

legs
-leg curls
-leg press
-leg extensions

friday
biceps
-dumbbell curls
-preacher curls

triceps
-cable extensions
-overhead extensions

any good?

this website shows you a small video clip of each of these excersises incase someone doesn't know what i'm on about
http://www.2-fit.com/video/index.html

i'd also like to fit sit-ups somewere. last night i done 200 with a 10kg weight on my chest without too much proplem

p.s. thats me on the left

Tatyana · 06-09-2006, 09:53 PM

Hi Igor,

Welcome!

May I ask you what you are trying to achieve?

I do find I change my training depending if I am trying to put on muscle, maintain my muscle while dieting (just keep training some days!), or cut up.

Do you only want a 3 day split or would you be able to do another day or two in the gym?

x
x
x

T

BIG-UNC · 06-09-2006, 10:11 PM

mon legs calfs
wed chest shoulders tri's
fri back bi's forearms

you need to do more work for your back mate imo!

squat some if you can mate!

dont really know your plan as TaT has mentioned but this is a proven builder!

**hackskii** · 06-09-2006, 10:19 PM

Well, I think you need more compound exercises and less isolation exercises.

For chest, I would do either or on the bench as both have similar movements and angles.
So, you can do bar bench for like 6 weeks then switch to dumbells for 6 weeks back and forth.
I think bench, inclines and some fly type exercise will be better, I dont know what chest press is, I think it is a terminoligy thing but if it is like a machine bench then for sure drop that one as all the lifts would be the same.

Think angles here, dips hit lower chest, bench hits mid chest and inclines hit upper chest. Now they all will work to some degree but I am using the angles to give you an idea.

I would also add dead lifts to your back day.
I also prefere pullups over pulldowns and I can see by your avatar that you are lean and should have no problem popping off 20 reps so do those instead, these are a more compound exercise than pulldowns.

I would do military press instead of front raises. In fact upright rows are very similar to front raises.
Nothing builds the shoulders up like military press.
So, I would do military press, side lateral raises and some rear delt work.

With only 1 exercise that hits the rear delt (bent over rows) you have far too many front delt work compaired to rear delt work.
Think ballance here.

Ok, the legs, I would suggest doing squats.
I see you have all machine work here and squats are the daddy for leg development. I have seen a guy that only did squats only for legs and he had some of the best legs I ever saw ever.
So, squats, lunges and some leg curls will work nicely here.

If you incourperate dead lifts you really dont need to do trap work. Deads destroy my traps and I never really got much of anything with shrugs.

i think the arms are ok.
For triceps I like standing overhead french press and skull crushers.
But if you were to incourperate lets say close grip bench, and dips then you would not need to hit triceps.
Again I think compound exercises will build overall mass better than isolation ones.

Chest, shoulders and triceps on Monday (you wont need to beat up the triceps much as they will get hit pretty hard on the bench, inclines and military presses. And if you incourperate dips instead of flys you wont need to do any more.

back and biceps is a good combo.

Then legs all by themselves.

**big** · 07-09-2006, 12:03 AM

Depends on what sets/reps and % of 1rm you're intending to use for these exercises.

However, in essence, there's a distinct lack of compound moves. Your training should be based around these, and pretty much only these:

Squats
Bench
OHP
Chins
Rows
Deads (if you can't yet do 2xBW+)

Split that into 2 or 3 sessions, pick a set/rep range and a reasonably comfortable intensity level and then add the smallest increment you can (usually 2.5kg) to the bar every week until you can't get the sets/reps, and then back off.

**hackskii** · 07-09-2006, 02:05 AM

Quote:

Originally Posted by big

Depends on what sets/reps and % of 1rm you're intending to use for these exercises.

However, in essence, there's a distinct lack of compound moves. Your training should be based around these, and pretty much only these:

Squats
Bench
OHP
Chins
Rows
Deads (if you can't yet do 2xBW+)

Split that into 2 or 3 sessions, pick a set/rep range and a reasonably comfortable intensity level and then add the smallest increment you can (usually 2.5kg) to the bar every week until you can't get the sets/reps, and then back off.

Damn good post Big.

Tatyana · 07-09-2006, 06:26 PM

Quote:

Originally Posted by big

Depends on what sets/reps and % of 1rm you're intending to use for these exercises.

Big, would you explain the lingo for me and some other please. I do find I do some of these thing but have no idea what they are called.

However, in essence, there's a distinct lack of compound moves. Your training should be based around these, and pretty much only these:

Squats
Bench
OHP What like free barbell military press?
Chins
Rows
Deads (if you can't yet do 2xBW+) What is 2xBW+ (two time back ? + HUH?)

Split that into 2 or 3 sessions, pick a set/rep range and a reasonably comfortable intensity level and then add the smallest increment you can (usually 2.5kg) to the bar every week until you can't get the sets/reps, and then back off.

You guys are great with advice.

I do have to be honest though, I have trained for ages, but really, I don't know nearly as much as you guys about training, so I have NO IDEA what you are talking about sometimes.

I do agree with you on sticking with the main compound exercises.

I find that a lot of women can do things in slightly higher rep ranges than men for results.

OK and dead lifts.

When you are doing dead lifts do you set the bar down between each rep or are you just doing loads of reps.

I usually do dead lifts for my hamstrings (which one are these) and I don't set the bar down.

These are different from the ones that you guys are doing for back yes?

x
x
x

T

**hackskii** · 07-09-2006, 06:43 PM

2xBW is two times your body weight.

Sets is the number of sets
reps is the number of reps per set
% of 1rm is percent of one rep max. This is for calculating a starting weight for your workout.
Like if I did lets say 300 pounds on bench for a one rep max 80% would be a weight of 240 pounds.

Tatyana · 07-09-2006, 06:45 PM

Quote:

Originally Posted by hackskii

2xBW is two times your body weight.

Sets is the number of sets
reps is the number of reps per set
% of 1rm is percent of one rep max. This is for calculating a starting weight for your workout.
Like if I did lets say 300 pounds on bench for a one rep max 80% would be a weight of 240 pounds.

Thanks hun

x
x
x

T

Tatyana · 07-09-2006, 06:47 PM

Quote:

Originally Posted by big

Depends on what sets/reps and % of 1rm you're intending to use for these exercises.

However, in essence, there's a distinct lack of compound moves. Your training should be based around these, and pretty much only these:

Squats
Bench
OHP I know this is over head press, but what exactly does that mean?
Chins
Rows
Deads (if you can't yet do 2xBW+)

Split that into 2 or 3 sessions, pick a set/rep range and a reasonably comfortable intensity level and then add the smallest increment you can (usually 2.5kg) to the bar every week until you can't get the sets/reps, and then back off.

**hackskii** · 07-09-2006, 06:49 PM

Standing military or seated military press.
I think this can be done using dumbells or bar, as it is still an over head press.

**big** · 08-09-2006, 08:10 AM

Quote:

Originally Posted by Tatyana

You guys are great with advice.

I do have to be honest though, I have trained for ages, but really, I don't know nearly as much as you guys about training, so I have NO IDEA what you are talking about sometimes.

I do agree with you on sticking with the main compound exercises.

I find that a lot of women can do things in slightly higher rep ranges than men for results.

OK and dead lifts.

When you are doing dead lifts do you set the bar down between each rep or are you just doing loads of reps.

I usually do dead lifts for my hamstrings (which one are these) and I don't set the bar down.

These are different from the ones that you guys are doing for back yes?

x
x
x

T

I think Hacks beat me to it and has answered pretty much everything!

2xBW is twice your own bodyweight. The reason I'm saying not to do deads (or rather limit them to once every 6-8 weeks) if you can lift 2xBW is that the recovery is too much to do it every week for most people, and you can vastly increase your deadlift without even deadlifting by doing heavy squats, box squats, good mornings - all of which recruit similar muscles, but allow for an easier recovery.

OHP is overhead press. Typically it's a standing military press - clean the bar up from the floor and then press it x number of times. You can also do variations - push press (military press with leg drive), or clean and jerk etc.

With deadlifts you want to completely set the bar down between reps - that's why it's called a deadlift (lifting a dead weight for each rep). Touch and go reps are more likely to cause injury.

Of course, for SLDL, you won't be able to get anywhere near the floor if you're doing them correctly - but then you'll probably be using a much lighter weight for these than your conventional deads.

Tatyana · 08-09-2006, 09:49 AM

Quote:

Originally Posted by big

I think Hacks beat me to it and has answered pretty much everything!

2xBW is twice your own bodyweight. The reason I'm saying not to do deads (or rather limit them to once every 6-8 weeks) if you can lift 2xBW is that the recovery is too much to do it every week for most people, and you can vastly increase your deadlift without even deadlifting by doing heavy squats, box squats, good mornings - all of which recruit similar muscles, but allow for an easier recovery.

OHP is overhead press. Typically it's a standing military press - clean the bar up from the floor and then press it x number of times. You can also do variations - push press (military press with leg drive), or clean and jerk etc.

With deadlifts you want to completely set the bar down between reps - that's why it's called a deadlift (lifting a dead weight for each rep). Touch and go reps are more likely to cause injury.

Of course, for SLDL, you won't be able to get anywhere near the floor if you're doing them correctly - but then you'll probably be using a much lighter weight for these than your conventional deads.

Thanks Big!

I am doing SLDL mostly, and rarely going over 40 kg, although I have been up to about 75 kg.

High reps.

x

x

x

T

Igor · 08-09-2006, 06:57 PM

Hows this for a routine then?

i've been told to use it:

Week 1:

Monday: Chest & Bicep's
Tuesday: Back
Wednesday: Shoulders & Tricep's
Thursday: Legs
Friday: Day off
Saturday: What ever you did on monday
Sunday: Day off

Week 2:

Monday: Back
Tuesday: Shoulders & Triceps
Wednesday: Legs
Thursday: Chest & Biceps
Friday: Day off
Saturday: What ever you did on monday

Week 3:

Monday: Shoulders & Triceps
Tuesday: Legs
Wednesday: Chest & Biceps
Thursday: Back
Friday: Day off
Saturday: What ever you did on monday.

Week 4:

Monday: Legs
Tuesday: Chest & Biceps
Wednesday: Back
Thuursday: Shoulders & Triceps
Friday: Day off
Saturday: What ever you did on monday.

Week 5:

See week 1!

my intensions are to bulk and tone up a bit more really

BIG-UNC · 08-09-2006, 07:54 PM

do exactly what "big" has told you to do mate!!!

this man knows what he's talking about igor mate

05-09-2006, 09:50 PM	#1 (permalink)
Igor Newbie Trainer Join Date: Sep 2006 Posts: 2	hi, i'm new here. hows this for a routine? hi guys. i'm new here. thinking of using this for my routine: monday chest -flat bench press dumbbell -flat bench press barbbell -chest press shoulders -dumbbell shrugs -front delt raise -upright rows barbbell wednesday back -wide grip pull downs -dumbbell rows legs -leg curls -leg press -leg extensions friday biceps -dumbbell curls -preacher curls triceps -cable extensions -overhead extensions any good? this website shows you a small video clip of each of these excersises incase someone doesn't know what i'm on about http://www.2-fit.com/video/index.html i'd also like to fit sit-ups somewere. last night i done 200 with a 10kg weight on my chest without too much proplem p.s. thats me on the left

06-09-2006, 10:11 PM	#3 (permalink)
BIG-UNC IF YOU BUILD IT.....THEY WILL COME! Join Date: Feb 2006 Location: middlesbrough Posts: 1,945	mon legs calfs wed chest shoulders tri's fri back bi's forearms you need to do more work for your back mate imo! squat some if you can mate! dont really know your plan as TaT has mentioned but this is a proven builder! __________________ 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.

06-09-2006, 10:19 PM	#4 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,717	Well, I think you need more compound exercises and less isolation exercises. For chest, I would do either or on the bench as both have similar movements and angles. So, you can do bar bench for like 6 weeks then switch to dumbells for 6 weeks back and forth. I think bench, inclines and some fly type exercise will be better, I dont know what chest press is, I think it is a terminoligy thing but if it is like a machine bench then for sure drop that one as all the lifts would be the same. Think angles here, dips hit lower chest, bench hits mid chest and inclines hit upper chest. Now they all will work to some degree but I am using the angles to give you an idea. I would also add dead lifts to your back day. I also prefere pullups over pulldowns and I can see by your avatar that you are lean and should have no problem popping off 20 reps so do those instead, these are a more compound exercise than pulldowns. I would do military press instead of front raises. In fact upright rows are very similar to front raises. Nothing builds the shoulders up like military press. So, I would do military press, side lateral raises and some rear delt work. With only 1 exercise that hits the rear delt (bent over rows) you have far too many front delt work compaired to rear delt work. Think ballance here. Ok, the legs, I would suggest doing squats. I see you have all machine work here and squats are the daddy for leg development. I have seen a guy that only did squats only for legs and he had some of the best legs I ever saw ever. So, squats, lunges and some leg curls will work nicely here. If you incourperate dead lifts you really dont need to do trap work. Deads destroy my traps and I never really got much of anything with shrugs. i think the arms are ok. For triceps I like standing overhead french press and skull crushers. But if you were to incourperate lets say close grip bench, and dips then you would not need to hit triceps. Again I think compound exercises will build overall mass better than isolation ones. Chest, shoulders and triceps on Monday (you wont need to beat up the triceps much as they will get hit pretty hard on the bench, inclines and military presses. And if you incourperate dips instead of flys you wont need to do any more. back and biceps is a good combo. Then legs all by themselves. __________________ "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. Last edited by hackskii; 06-09-2006 at 10:24 PM.

07-09-2006, 12:03 AM	#5 (permalink)
big UK-Muscle Moderator Join Date: Sep 2004 Location: The only side effect of steroids is GREATNESS Posts: 5,453	Depends on what sets/reps and % of 1rm you're intending to use for these exercises. However, in essence, there's a distinct lack of compound moves. Your training should be based around these, and pretty much only these: Squats Bench OHP Chins Rows Deads (if you can't yet do 2xBW+) Split that into 2 or 3 sessions, pick a set/rep range and a reasonably comfortable intensity level and then add the smallest increment you can (usually 2.5kg) to the bar every week until you can't get the sets/reps, and then back off. __________________ 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.

07-09-2006, 06:43 PM	#8 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,717	2xBW is two times your body weight. Sets is the number of sets reps is the number of reps per set % of 1rm is percent of one rep max. This is for calculating a starting weight for your workout. Like if I did lets say 300 pounds on bench for a one rep max 80% would be a weight of 240 pounds. __________________ "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.

06-09-2006, 09:53 PM	#2 (permalink)
Tatyana My name is EARL Join Date: Jan 2006 Location: On my bloody bike doing cardio Posts: 3,463	Hi Igor, Welcome! May I ask you what you are trying to achieve? I do find I change my training depending if I am trying to put on muscle, maintain my muscle while dieting (just keep training some days!), or cut up. Do you only want a 3 day split or would you be able to do another day or two in the gym? x x x T

07-09-2006, 06:49 PM	#11 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,717	Standing military or seated military press. I think this can be done using dumbells or bar, as it is still an over head press. __________________ "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.

08-09-2006, 06:57 PM	#14 (permalink)
Igor Newbie Trainer Join Date: Sep 2006 Posts: 2	Hows this for a routine then? i've been told to use it: Week 1: Monday: Chest & Bicep's Tuesday: Back Wednesday: Shoulders & Tricep's Thursday: Legs Friday: Day off Saturday: What ever you did on monday Sunday: Day off Week 2: Monday: Back Tuesday: Shoulders & Triceps Wednesday: Legs Thursday: Chest & Biceps Friday: Day off Saturday: What ever you did on monday Week 3: Monday: Shoulders & Triceps Tuesday: Legs Wednesday: Chest & Biceps Thursday: Back Friday: Day off Saturday: What ever you did on monday. Week 4: Monday: Legs Tuesday: Chest & Biceps Wednesday: Back Thuursday: Shoulders & Triceps Friday: Day off Saturday: What ever you did on monday. Week 5: See week 1! my intensions are to bulk and tone up a bit more really

08-09-2006, 07:54 PM	#15 (permalink)
BIG-UNC IF YOU BUILD IT.....THEY WILL COME! Join Date: Feb 2006 Location: middlesbrough Posts: 1,945	do exactly what "big" has told you to do mate!!! this man knows what he's talking about igor mate __________________ 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.