My program... be nice... - UK-Muscle Body Building Community

Greyphantom · 22-10-2007, 08:37 AM

Hi all, thought I would post what it is I am doing in the gym to get some feedback and perhaps a few suggestions re exercises... I have to say that being back in the gym is beyond awesome and I am loving the **** out of it... (but obviously not the way Minizoongs is :becky

after the first week and the pain went down to the normal doms type after a workout it feels great... its been a few weeks now and I have been doing a 4 day split (Chest/bi, Legs, Shoulders/tris, Back with abs 3 times a week) and its been going great... I am adding a few exercises to the program and just wondered what peoples thoughts are... cheers for any input... (unless otherwise stated its 2 working sets and 6-10 reps. I do warm up etc pre working set) the schedule is about to change to a 2 on 1 off approach so each body part will be worked on about every 6 days... did I mention I love being back in the gym... cheers all...

Day 1
Flat bench
Incline bench
Decline bench
Incline flyes

Standing straight bar Bicep curls
Seated dumbbell curls

Day 2
Squats 3 sets 8-12 reps
Leg press 3 sets 8-12 reps
Hack squats 2 sets 8-12 (just added these)
Hamstring curls 3 sets 8-12 reps
stiff leg deads 3 sets 8-12

Day 3
Standing shoulder press
seated machine press (just added this one too)
side raises
bent over rear delt raise

close grip bench
push downs
skull crushers
(am thinking of changing one of the last two to dips)

Day 4
Pulldowns (soon to be Chins)
Seated rows
rev grip front pulldowns
bent over rows
deadlifts
hyperextensions

invisiblekid · 22-10-2007, 08:49 AM

Quote:

Originally Posted by Greyphantom

Day 1
Flat bench
Incline bench
Decline bench
Incline flyes

I'd drop one of the bench presses. Or at least alternate.

Standing straight bar Bicep curls
Seated dumbbell curls

Day 2
Squats 3 sets 8-12 reps
Leg press 3 sets 8-12 reps
Hack squats 2 sets 8-12 (just added these)
Hamstring curls 3 sets 8-12 reps
stiff leg deads 3 sets 8-12

Day 3
Standing shoulder press
seated machine press (just added this one too)
side raises
bent over rear delt raise

Drop a press. Or do 2 presses and very little else. Rear delts should be hit sufficiently on back day tbh.

close grip bench
push downs
skull crushers
(am thinking of changing one of the last two to dips)

I'd drop 2 of those exercises in favour of dips. I like push downs and dips.

Day 4
Pulldowns (soon to be Chins)
Seated rows
rev grip front pulldowns
bent over rows
deadlifts
hyperextensions

Might be a little much. I'd be tempted to drop one of or alternate reverse grip pulldowns and seated rows.

All in all it looks good to me. You might end up overtraining if you stick to what you have outlined. All depends on your diet and recovery rate.

Greyphantom · 22-10-2007, 09:26 AM

Cheers for the comments... this is the program for the next 8 weeks (possibly less)... then I will be changing it again slightly (if its going well, less slightly if its not)... then I will be dropping the decline bench, and rear delts stuff... I probably will do dips... I am just being a big girl at the moment... re the back, I like it at the moment as it hits it really well...

Diet is ok, recovery is pretty good even though I am an old codger... I usually find that I am ready to hit the body part in a couple of days... make that "feel" like I could hit the body part in a couple of days... I like to give them a few more to make sure... for a short cycle such as this I think I will be ok... if I feel like overtraining is taking place I will change it somewhat... thanks for your reply...

**Nytol** · 22-10-2007, 09:45 AM

Too much work IMO, I cant imagine you can give 100% with all those sets and exercises, I would look to trim it down myself.

E.g for chest, Flat Bench, Inc Bench, just work hard on those 2, look to add reps or weight each week, and it will be more than enough, and stick to the 2 working sets per exercise.

TH&S · 22-10-2007, 10:04 AM

I agree with Nytol - too much going on for you to be able to give your all IMHO.

I particularly like leg day...

How about...

Day 1
Flat Bench
Incline DB Bench
1 set DB Flies IF needed

Seated Incline DB Curls
Seated Incline DB Hammer Curls

Day 2
Squats
Stiff Leg Deadlifts
Calves

Day 3
Close Grip Incline Bench
Dips
Military Press
Side Raises
Rear Delt Flies

Day 4
Deadlifts
Chins/Lat Pull downs
Seated Rows/Bent Over Rows IF required.

With a routine like yours you should be doing the biggest compound first IMHO.

Work the muscle. Feed the muscle.

Trust me it might not look alot but if you are giving it your all it will be

Bulldozer · 22-10-2007, 11:48 AM

I concur with Nytol and th&s also mate.

You dont have to have endless exercises/sets/reps in order to grow.

Just training hard on a handful of basic exercises is the way to go IMO if your just after getting packing on muscle.

I would chop it down to a 3 day split personally and reduce the volume.

Less = more.

ONE SMART COOKIE · 22-10-2007, 03:16 PM

Quote:

Originally Posted by Bulldozer

Less = more.

Unless of course its on of my new routines:love:

Bulldozer · 22-10-2007, 04:09 PM

Quote:

Originally Posted by ONE SMART COOKIE

Unless of course its on of my new routines:love:

:rolleye11

Con · 22-10-2007, 04:13 PM

Where is the calve work?
I say if your eating enough then you can do a fair amount of volume i guess.... but this is taking it too far i mean flys after all three benches :confused:do you hate your shoulders or some thing?! I would say do inline bench and flat or decline and leave it alone.
As far as leg day if your doing it right your not doing any thing else after squats or leg presses or hack squats so choose one and go at it hard!

invisiblekid · 22-10-2007, 04:24 PM

Quote:

Originally Posted by Con

do you hate your shoulders or some thing?!

Not sure why - but I found that really funny!

Think we're getting to the point where we can firmly rely on Con to tell it like it is!

Greyphantom · 22-10-2007, 11:05 PM

Quote:

Originally Posted by Nytol

Too much work IMO, I cant imagine you can give 100% with all those sets and exercises, I would look to trim it down myself.

E.g for chest, Flat Bench, Inc Bench, just work hard on those 2, look to add reps or weight each week, and it will be more than enough, and stick to the 2 working sets per exercise.

Understand where you are coming from and when I was training **** to the floor (or would balls to the wall be better) I used to do 2 main ex's... 2 sets 4-6 reps... put 110% in and all that, but this time I am training a little lighter (hell who am I kidding its alot lighter but form is strict) and going for a more varied program... doing 2 main sets for all ex's except legs which I feel have been responding well to 3 sets (although this will probably change to 2 now that I have added hacks). Also this is not predominantly for mass building just yet but getting me back into the gym... when I change my program after xmas then I will be dropping the ex's and upping the weights and working out more in line with what you and the others have said here... At the moment I am totally knackered when leaving the gym but in a good way... plus my food intake and rest is good enough I think (again will monitor this to make sure its going ok, making changes when needed)... thanks for the advice...

Greyphantom · 22-10-2007, 11:11 PM

Quote:

Originally Posted by Bulldozer

I concur with Nytol and th&s also mate.

You dont have to have endless exercises/sets/reps in order to grow.

Just training hard on a handful of basic exercises is the way to go IMO if your just after getting packing on muscle.

I would chop it down to a 3 day split personally and reduce the volume.

Less = more.

Hi mate... I really like the 4 day split as it feels pretty good for me... I agree that for the most part you dont need endless sets and reps to grow (with a nod to OSC) but also this is not a mass builder primarily... more a step to the next level, but also something different I have wanted to do for a while and thought that as a reintro to the gym it would be ok... also 2 sets and 6-10 reps are not really endless (although they sure as hell can feel like in on that last set of the last ex)... however if it proves that its causing ot or isnt working then I will change it again and take my old approach... cheers

Greyphantom · 22-10-2007, 11:18 PM

Quote:

Originally Posted by Con

Where is the calve work?
I say if your eating enough then you can do a fair amount of volume i guess.... but this is taking it too far i mean flys after all three benches :confused:do you hate your shoulders or some thing?! I would say do inline bench and flat or decline and leave it alone.
As far as leg day if your doing it right your not doing any thing else after squats or leg presses or hack squats so choose one and go at it hard!

I seem to be eating enough (but do have concerns at how clean that is as most of the food here is fried... or fried)... and I am getting shed loads of rest... I understand what you say about having the three benches in... am probably going to drop the declines as the addition of the flyes feels good... shoulders are good thanks for asking... touch wood, never had a problem with them... calves usually done at the end of the leg w/o... but am thinking of moving them to sh/tri day...

TH&S · 23-10-2007, 09:57 AM

Quote:

Originally Posted by Greyphantom

Understand where you are coming from and when I was training **** to the floor (or would balls to the wall be better) I used to do 2 main ex's... 2 sets 4-6 reps... put 110% in and all that, but this time I am training a little lighter (hell who am I kidding its alot lighter but form is strict) and going for a more varied program... doing 2 main sets for all ex's except legs which I feel have been responding well to 3 sets (although this will probably change to 2 now that I have added hacks). Also this is not predominantly for mass building just yet but getting me back into the gym... when I change my program after xmas then I will be dropping the ex's and upping the weights and working out more in line with what you and the others have said here... At the moment I am totally knackered when leaving the gym but in a good way... plus my food intake and rest is good enough I think (again will monitor this to make sure its going ok, making changes when needed)... thanks for the advice...

Mate I think what everyone is saying in short is... Its too much.

Train like that if you want to, but you want not see the results you want...

You aren't training with enough intensity.

And if you ain't training intense, then you ain't training.

Greyphantom · 24-10-2007, 03:19 AM

Quote:

Originally Posted by TH&S

Mate I think what everyone is saying in short is... Its too much.

Train like that if you want to, but you want not see the results you want...

You aren't training with enough intensity.

And if you ain't training intense, then you ain't training.

Yes thank you I realise thats what the general consensus is. However that consensus is also with the caveat that its the best way to go for mass and that is something that I am not going for right now. Right now I am looking more towards conditioning and perhaps shaping... Thank you I believe I will train like that and I also believe that given my goals (and how it feels so far) I will attain the results relevant to my goals. I also believe that the intensity levels I can maintain throughout my workout are high enough to do this. I have altered my program a bit based on advice offered here and elsewhere though. Many thanks for your concerns.

22-10-2007, 08:37 AM	#1 (permalink)
Greyphantom Getting HUGE! Join Date: Oct 2003 Location: London Posts: 1,869	My program... be nice... Hi all, thought I would post what it is I am doing in the gym to get some feedback and perhaps a few suggestions re exercises... I have to say that being back in the gym is beyond awesome and I am loving the **** out of it... (but obviously not the way Minizoongs is :becky after the first week and the pain went down to the normal doms type after a workout it feels great... its been a few weeks now and I have been doing a 4 day split (Chest/bi, Legs, Shoulders/tris, Back with abs 3 times a week) and its been going great... I am adding a few exercises to the program and just wondered what peoples thoughts are... cheers for any input... (unless otherwise stated its 2 working sets and 6-10 reps. I do warm up etc pre working set) the schedule is about to change to a 2 on 1 off approach so each body part will be worked on about every 6 days... did I mention I love being back in the gym... cheers all... Day 1 Flat bench Incline bench Decline bench Incline flyes Standing straight bar Bicep curls Seated dumbbell curls Day 2 Squats 3 sets 8-12 reps Leg press 3 sets 8-12 reps Hack squats 2 sets 8-12 (just added these) Hamstring curls 3 sets 8-12 reps stiff leg deads 3 sets 8-12 Day 3 Standing shoulder press seated machine press (just added this one too) side raises bent over rear delt raise close grip bench push downs skull crushers (am thinking of changing one of the last two to dips) Day 4 Pulldowns (soon to be Chins) Seated rows rev grip front pulldowns bent over rows deadlifts hyperextensions __________________ Greyphantom The Ghost who Grows!!!

22-10-2007, 09:26 AM	#3 (permalink)
Greyphantom Getting HUGE! Join Date: Oct 2003 Location: London Posts: 1,869	Re: My program... be nice... Cheers for the comments... this is the program for the next 8 weeks (possibly less)... then I will be changing it again slightly (if its going well, less slightly if its not)... then I will be dropping the decline bench, and rear delts stuff... I probably will do dips... I am just being a big girl at the moment... re the back, I like it at the moment as it hits it really well... Diet is ok, recovery is pretty good even though I am an old codger... I usually find that I am ready to hit the body part in a couple of days... make that "feel" like I could hit the body part in a couple of days... I like to give them a few more to make sure... for a short cycle such as this I think I will be ok... if I feel like overtraining is taking place I will change it somewhat... thanks for your reply... __________________ Greyphantom The Ghost who Grows!!!

22-10-2007, 09:45 AM	#4 (permalink)
Nytol UK-Muscle Moderator Join Date: Jul 2005 Location: UK Posts: 4,108	Re: My program... be nice... Too much work IMO, I cant imagine you can give 100% with all those sets and exercises, I would look to trim it down myself. E.g for chest, Flat Bench, Inc Bench, just work hard on those 2, look to add reps or weight each week, and it will be more than enough, and stick to the 2 working sets per exercise. __________________ 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.

22-10-2007, 10:04 AM	#5 (permalink)
TH&S 170lbs of NATURAL Muscle. 56lbs of NATURAL Bone (Calcium, Collagen and Marrow), 3lbs of NATURAL Tren, 6lbs of NATURAL Test E, 0.5lbs Pregnant (NATURAL) Womans Urine (To pass the NATURAL Drug Test) Join Date: Aug 2007 Posts: 5,233	Re: My program... be nice... I agree with Nytol - too much going on for you to be able to give your all IMHO. I particularly like leg day... How about... Day 1 Flat Bench Incline DB Bench 1 set DB Flies IF needed Seated Incline DB Curls Seated Incline DB Hammer Curls Day 2 Squats Stiff Leg Deadlifts Calves Day 3 Close Grip Incline Bench Dips Military Press Side Raises Rear Delt Flies Day 4 Deadlifts Chins/Lat Pull downs Seated Rows/Bent Over Rows IF required. With a routine like yours you should be doing the biggest compound first IMHO. Work the muscle. Feed the muscle. Trust me it might not look alot but if you are giving it your all it will be

22-10-2007, 11:48 AM	#6 (permalink)
Bulldozer craving a pizza :( Join Date: Nov 2006 Location: Kent Posts: 2,390	Re: My program... be nice... I concur with Nytol and th&s also mate. You dont have to have endless exercises/sets/reps in order to grow. Just training hard on a handful of basic exercises is the way to go IMO if your just after getting packing on muscle. I would chop it down to a 3 day split personally and reduce the volume. Less = more. __________________ 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.

22-10-2007, 04:13 PM	#9 (permalink)
Con ;-) Join Date: Sep 2007 Posts: 3,457	Re: My program... be nice... Where is the calve work? I say if your eating enough then you can do a fair amount of volume i guess.... but this is taking it too far i mean flys after all three benches :confused:do you hate your shoulders or some thing?! I would say do inline bench and flat or decline and leave it alone. As far as leg day if your doing it right your not doing any thing else after squats or leg presses or hack squats so choose one and go at it hard!

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