Confused by routines.. - UK-Muscle Body Building Community

daismith906 · 04-05-2007, 12:57 PM

Hi peeps im looking to add some serious weight over the off season (rugby) so ive got now till august! Ive got my diet sorted & checked by peeps on this forum but im confused by what routine to use! Im currently doing a four day split - Mon Chest, Tues Back& Biceps, wed CV, Thurs Legs & Fri Shoulders & Triceps with Sat & Sun Off. However after reading round & quering people in my gym they say this is not the right routine for me as a rugby player! I still want to train 4times a week but am confused what routine to use! Any advice, routines etc would be most appreciated.

P.S Stas are 24, 6ft0, 12st9, bf 11%

Cheers

ParaManiac · 04-05-2007, 01:53 PM

For mass building i dont think you can go wrong with a 3 day PPL routine obviously concentrating on compound movements.Search the site you will find all the help you need.Para.

daismith906 · 05-05-2007, 03:51 PM

So are you saying a 3day split is more productive than a 4day split? Im including most of the main compound moves in my routine now!

Josh · 05-05-2007, 04:07 PM

For more help mate post up what the do in your training include reps and sets then i can advise poperly

chrisj22 · 05-05-2007, 04:10 PM

Quote:

Originally Posted by daismith906

So are you saying a 3day split is more productive than a 4day split? Im including most of the main compound moves in my routine now!

It depends on the person & their recovery times etc.

If your starting off, & hitting compound only exercises, 3 days per week is ample enough IMO.

daismith906 · 05-05-2007, 04:24 PM

Here goes.... all reps are down 2seconds up, pause, 2seconds down!

Mon Back & Biceps
Weighted Wide Grip Pullups or Lat Pulldowns 4sets of 8-10
Seated Rows 3sets of 8-10
One Armed Dumbell Rows 3sets of 8-10
Barbell Curls 3sets of 8-10
Alt Dumbbell Curls 3sets of 8-10
21's 1set

Tues Chest
Bench Press 4sets of 8-10
Incline DB Press 3sets of 8-10
Pec Flyes 3sets of 8-10
Dips 1sets of Max
Press Ups 1sets of Max

Wed CV 30minutes

Thurs Legs
Squats 4sets of 8-10
Stiff Leg Deadlifts 3sets of 8-10
Leg Press 3sets of 8-10
Leg Ext 3sets of 8-10
Single Leg Calf Raises 3sets of 12

Fri Shoulders & Triceps
Seated Dumbbell Press 3sets of 8-10
Upright Row 3sets of 8-10
Shrugs 4sets of 8-10
Rear Delt Flyes 3sets of 8-10
Skull Crushers 3sets of 8-10
Tricep Pushdowns 3sets of 8-10

Sat & Sun Day Off

Bulldozer · 05-05-2007, 04:36 PM

Quote:

Originally Posted by daismith906

Here goes.... all reps are down 2seconds up, pause, 2seconds down!

Mon Back & Biceps
Weighted Wide Grip Pullups or Lat Pulldowns 4sets of 8-10
Seated Rows 3sets of 8-10
One Armed Dumbell Rows 3sets of 8-10
Barbell Curls 3sets of 8-10
Alt Dumbbell Curls 3sets of 8-10
21's 1set

Tues Chest
Bench Press 4sets of 8-10
Incline DB Press 3sets of 8-10
Pec Flyes 3sets of 8-10
Dips 1sets of Max
Press Ups 1sets of Max

Wed CV 30minutes

Thurs Legs
Squats 4sets of 8-10
Stiff Leg Deadlifts 3sets of 8-10
Leg Press 3sets of 8-10
Leg Ext 3sets of 8-10
Single Leg Calf Raises 3sets of 12

Fri Shoulders & Triceps
Seated Dumbbell Press 3sets of 8-10
Upright Row 3sets of 8-10
Shrugs 4sets of 8-10
Rear Delt Flyes 3sets of 8-10
Skull Crushers 3sets of 8-10
Tricep Pushdowns 3sets of 8-10

Sat & Sun Day Off

IMO overtraining mate!!

Im you are mainly interested in building bulk/size without worrying too much about shaope for now then why have so many islolation exercises in there.

That routine is more suited to an experienced bodybuilder and probably then only while on cycle.

Also i dont see any deadlifts ??

Most wont agree, but IMO if you wanna put size/bulk on then just concentrate on squats, deads, bench, shoulder press and chins. Those 5 exercises will build more mass than all the other exercises in your routine put together. Concentrate on those 5 exercises and poundage progression each week, good diet, plenty or rest and sleep and your grow mate.

Just my 2 pence as they say

daismith906 · 05-05-2007, 04:42 PM

Ok thanks for your input m8, so i defo need to swap routines then! Would it be best to use a three day routine which includes those exercises you suggested?

Josh · 05-05-2007, 04:56 PM

Right firstly mate for your routine maybe try dropping some of the isolated exercises and up the weight on your compounds maybe try 3 day split for plenty of recovery and secondly make sure your eating lots of clean kals (2000-4000)

chrisj22 · 05-05-2007, 05:00 PM

Quote:

Originally Posted by daismith906

Here goes.... all reps are down 2seconds up, pause, 2seconds down!

Mon Back & Biceps
Weighted Wide Grip Pullups or Lat Pulldowns 4sets of 8-10 good
Seated Rows 3sets of 8-10 I'd do barbell rows here
One Armed Dumbell Rows 3sets of 8-10 I'd drop the sets to 2 here
Barbell Curls 3sets of 8-10 Scrap barbell curls - do dumbbell curls here
Alt Dumbbell Curls 3sets of 8-10 do curls using a low cable pulley or concentration curls
21's 1set Wouldn't bother with these

Tues Chest rest here & do this weds
Bench Press 4sets of 8-10 do a form of incline press here, be it dumbbell,barbell or machine incline press
Incline DB Press 3sets of 8-10 incline/flat flyes
Pec Flyes 3sets of 8-10scrap
Dips 1sets of Max good
Press Ups 1sets of Maxno point

Wed CV 30minutes that's cool

Thurs Legs
Squats 4sets of 8-10 if you can do front squats, do them, or do front squats on squatting machine
Stiff Leg Deadlifts 3sets of 8-10leg press here
Leg Press 3sets of 8-10scrap these here
Leg Ext 3sets of 8-10do at beginning of leg sesh
Single Leg Calf Raises 3sets of 12 do 3 standing, 3 seated

Fri Shoulders & Triceps
Seated Dumbbell Press 3sets of 8-10 good
Upright Row 3sets of 8-10 side lats
Shrugs 4sets of 8-10good
Rear Delt Flyes 3sets of 8-10wouldn't bother
Skull Crushers 3sets of 8-10 pushdowns here
Tricep Pushdowns 3sets of 8-10 skull crushers here

Sat & Sun Day Off

Overall, I would do Monday, Wednesday, Friday, Sunday. If you need to take the extra day off then so be it. Nine Pack makes sense when he says our body's don't think like a calender, so you don't need to train religiously on Monday, Wednesday & Friday, Sunday.

If I'm sore after chest & I'm due to train say shoulders 2 days later but the DOMS is killing me, I'll take the extra day off.

On Monday I'd do Back & Hamstrings. For hamstrings I'd do lying leg curls and SLDL using dumbbells or a barbell.

Wednesday I'd do Chest & Biceps

Friday I'd do Quads & calves

Sunday I'd do Shoulders & Triceps

Just my 48 pence worth

daismith906 · 05-05-2007, 05:20 PM

Thanks for your input chris you made some good suggestions however i wont be able to train sundays due to work comitments! So if i do swap to a 3day split how would this look

Mon Back and Biceps

BB Deadlifts: 4 x 8
BB Rows: 4 x 8
Chins: 4 x 8
BB Curls: 3 x 10

Tues 30minutes CV

Wed Chest and Triceps

BB Flat Bench: 4 x 8
DB Incline Bench: 4 x 8
Wide-Grip Dips: 4 x 8
Skull Crushers: 3 x 10

Thurs Sprint Training

Friday Legs and Shoulders

BB Squats: 4 x 8
BB Military Press: 4 x 8
BB SLDL: 4 x 8
Calf-Raises: 3 x 10

Bulldozer · 05-05-2007, 05:26 PM

I think thats a pretty solid routine mate

Clydefrog · 05-05-2007, 05:27 PM

Dai, are you still making gains from your current routine? Incidently, my dad's from Cwmbran.

chrisj22 · 05-05-2007, 05:29 PM

As I said, leave Sunday out & just continue the cycle as normal. So if you can't train Sunday, just do Sunday's sesh on the Monday. You've had an extra day's rest.

Seems too many sets there IMO. First exercise 4 sets, second 3, third 2-3.

I've not looked at the exercises because I've got to go now, but I'll try getting on tomorrow to have a look. Alternaively, I'm sure some of the other experienced lads on here will give their input, dude.

chrisj22 · 05-05-2007, 05:30 PM

Legs & shoulders should NOT be trained together, mate.

04-05-2007, 12:57 PM	#1 (permalink)
daismith906 Newbie Trainer Join Date: Mar 2007 Location: Cwmbran, South Wales Posts: 37	Confused by routines.. Hi peeps im looking to add some serious weight over the off season (rugby) so ive got now till august! Ive got my diet sorted & checked by peeps on this forum but im confused by what routine to use! Im currently doing a four day split - Mon Chest, Tues Back& Biceps, wed CV, Thurs Legs & Fri Shoulders & Triceps with Sat & Sun Off. However after reading round & quering people in my gym they say this is not the right routine for me as a rugby player! I still want to train 4times a week but am confused what routine to use! Any advice, routines etc would be most appreciated. P.S Stas are 24, 6ft0, 12st9, bf 11% Cheers

04-05-2007, 01:53 PM	#2 (permalink)
ParaManiac Fvckin refs! Join Date: Mar 2007 Location: Manchester Posts: 1,968	Re: Confused by routines.. For mass building i dont think you can go wrong with a 3 day PPL routine obviously concentrating on compound movements.Search the site you will find all the help you need.Para.

05-05-2007, 03:51 PM	#3 (permalink)
daismith906 Newbie Trainer Join Date: Mar 2007 Location: Cwmbran, South Wales Posts: 37	Re: Confused by routines.. So are you saying a 3day split is more productive than a 4day split? Im including most of the main compound moves in my routine now!

05-05-2007, 04:07 PM	#4 (permalink)
Josh Getting Big Join Date: Apr 2007 Location: Wigan Posts: 55	Re: Confused by routines.. For more help mate post up what the do in your training include reps and sets then i can advise poperly

05-05-2007, 04:24 PM	#6 (permalink)
daismith906 Newbie Trainer Join Date: Mar 2007 Location: Cwmbran, South Wales Posts: 37	Re: Confused by routines.. Here goes.... all reps are down 2seconds up, pause, 2seconds down! Mon Back & Biceps Weighted Wide Grip Pullups or Lat Pulldowns 4sets of 8-10 Seated Rows 3sets of 8-10 One Armed Dumbell Rows 3sets of 8-10 Barbell Curls 3sets of 8-10 Alt Dumbbell Curls 3sets of 8-10 21's 1set Tues Chest Bench Press 4sets of 8-10 Incline DB Press 3sets of 8-10 Pec Flyes 3sets of 8-10 Dips 1sets of Max Press Ups 1sets of Max Wed CV 30minutes Thurs Legs Squats 4sets of 8-10 Stiff Leg Deadlifts 3sets of 8-10 Leg Press 3sets of 8-10 Leg Ext 3sets of 8-10 Single Leg Calf Raises 3sets of 12 Fri Shoulders & Triceps Seated Dumbbell Press 3sets of 8-10 Upright Row 3sets of 8-10 Shrugs 4sets of 8-10 Rear Delt Flyes 3sets of 8-10 Skull Crushers 3sets of 8-10 Tricep Pushdowns 3sets of 8-10 Sat & Sun Day Off

05-05-2007, 04:42 PM	#8 (permalink)
daismith906 Newbie Trainer Join Date: Mar 2007 Location: Cwmbran, South Wales Posts: 37	Re: Confused by routines.. Ok thanks for your input m8, so i defo need to swap routines then! Would it be best to use a three day routine which includes those exercises you suggested?

05-05-2007, 04:56 PM	#9 (permalink)
Josh Getting Big Join Date: Apr 2007 Location: Wigan Posts: 55	Re: Confused by routines.. Right firstly mate for your routine maybe try dropping some of the isolated exercises and up the weight on your compounds maybe try 3 day split for plenty of recovery and secondly make sure your eating lots of clean kals (2000-4000)

05-05-2007, 05:20 PM	#11 (permalink)
daismith906 Newbie Trainer Join Date: Mar 2007 Location: Cwmbran, South Wales Posts: 37	Re: Confused by routines.. Thanks for your input chris you made some good suggestions however i wont be able to train sundays due to work comitments! So if i do swap to a 3day split how would this look Mon Back and Biceps BB Deadlifts: 4 x 8 BB Rows: 4 x 8 Chins: 4 x 8 BB Curls: 3 x 10 Tues 30minutes CV Wed Chest and Triceps BB Flat Bench: 4 x 8 DB Incline Bench: 4 x 8 Wide-Grip Dips: 4 x 8 Skull Crushers: 3 x 10 Thurs Sprint Training Friday Legs and Shoulders BB Squats: 4 x 8 BB Military Press: 4 x 8 BB SLDL: 4 x 8 Calf-Raises: 3 x 10

05-05-2007, 05:26 PM	#12 (permalink)
Bulldozer craving a pizza :( Join Date: Nov 2006 Location: Kent Posts: 2,390	Re: Confused by routines.. I think thats a pretty solid routine mate __________________ If fifty million people say a foolish thing, it is still a foolish thing. ~ Anatole France 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.

05-05-2007, 05:27 PM	#13 (permalink)
Clydefrog Gym Addict Join Date: Apr 2007 Posts: 491	Re: Confused by routines.. Dai, are you still making gains from your current routine? Incidently, my dad's from Cwmbran.

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