Routine and Diet?! - UK-Muscle Body Building Community

Keithy5 · 05-11-2007, 05:38 PM

Hi there, this is my first post in this section of the forum. I would like to quickly take this time to thank everyone for their help and advice so far and congratulate the forum for its undisputed knowledge which i have gained over the past week!

I am a very keen rugby player and train once or twice a week and play most Saturdays. I have been visiting the gym for approximately 6 months on and off, which i would now like to take more seriously. I have posted a current photo of myself already:

Be Brave!!

I have chosen to follow this routine in the gym which i would like some constructive criticism.

Monday:

Squats
Leg Extension
Leg Curl
Standing Calf Raise
Leg Raise

Wednesday:

Incline Bench Press
Close Grip Bench Press
Shoulder Press
Lateral Raise
Dumbbell Biceps Curl

Friday:

Lat Pulldown
Close Grip Seated Row
Triceps Push Down
Crunches
Hyperextensions
Shrugs

Now i can only do 3 days a week due to other commentments and i will be working on my proposed diet tonight which should also help me profoundly.

Other workouts which i have not included which may need to be added somehow?!:

Upright Row
Wrist Curl
Deadlift
Reverse Wrist Curl
Tricep Dip
E-Z Bar Curl
E-Z Bar Reverse Curl
Seated Calf Raise
Hammer Curl
Pull Ups

Hope this helps anyone you can provide assistance!

Bulldozer · 05-11-2007, 07:23 PM

What are your goals mate??

If your trying to pack on mass and improve your game (rugby) then the routine you have posted is not appropriate.

Thats a bodybuilders type split.

If you wanna pack on some mass and improve your game then squats, cleans, bench, high pulls are about all you need . Certainly not all that isolation stuff

Keithy5 · 05-11-2007, 10:26 PM

Quote:

Originally Posted by Bulldozer

What are your goals mate??

If your trying to pack on mass and improve your game (rugby) then the routine you have posted is not appropriate.

Thats a bodybuilders type split.

If you wanna pack on some mass and improve your game then squats, cleans, bench, high pulls are about all you need . Certainly not all that isolation stuff

I am trying to improve my look more than anything else and become alot more defined, yet add some more size. Can anyone else suggest?!

TH&S · 05-11-2007, 10:35 PM

Quote:

Originally Posted by Bulldozer

What are your goals mate??

If your trying to pack on mass and improve your game (rugby) then the routine you have posted is not appropriate.

Thats a bodybuilders type split.

If you wanna pack on some mass and improve your game then squats, cleans, bench, high pulls are about all you need . Certainly not all that isolation stuff

^^^^^^ Agreed

Routine is all wrong for playing rugby mate. Bully is bang on the money.

Monday:
Squats
Cleans
Rear Delts
Calves

Wednesday:

Incline Bench Press
Dips
Military Press
Lat Raises

Friday:

Deadlifts
Chins
DB Shrugs
Biceps

Play with the above ^^^ it aint perfect.

In addition you should do some HIIT work, or tabatas if you like, and things like sled pulls and other 'random' none gym type strength/power work.

For rugby you need explosive power. Your team coach should be able to help you.

Keithy5 · 05-11-2007, 10:43 PM

Quote:

Originally Posted by TH&S

^^^^^^ Agreed

Routine is all wrong for playing rugby mate. Bully is bang on the money.

Monday:
Squats
Cleans
Rear Delts
Calves

Wednesday:

Incline Bench Press
Dips
Military Press
Lat Raises

Friday:

Deadlifts
Chins
DB Shrugs
Biceps

Play with the above ^^^ it aint perfect.

In addition you should do some HIIT work, or tabatas if you like, and things like sled pulls and other 'random' none gym type strength/power work.

For rugby you need explosive power. Your team coach should be able to help you.

Thanks for the help there but you have me all wrong. My rugby is something which i enjoy but nothing too competitive and i would prefer people help me define a bodybuilding routine?!

Keithy5 · 06-11-2007, 09:19 AM

So is anyone else knowledgeable with forms of routines?! I want to get a sheet sorted out of what exercises i will be doing per day so i get a definite range of use all over my body.

Unsure which exercises i can afford to leave out etc?!

Keithy5 · 06-11-2007, 02:12 PM

After a little advice from members i plan to do the following:

Monday:

Squats
Leg Extension
Leg Curl
Standing Calf Raise or Seated Calf Raise
Leg Raise

Wednesday:

Incline Bench Press
Close Grip Bench Press
Pec Dec or Dumbbell Flys
Shoulder Press
Lateral Raise
Dumbbell Biceps Curl or E-Z Bar Curl
E-Z Bar Reverse Curl or Hammer Curl

Friday:

Lat Pulldown or Pull Ups
Close Grip Seated Row or Deadlift
Triceps Push Down
Crunches
Hyperextensions
Shrugs

I would be greatful if someone could give me their opinion of the routine i have above and whether i am missing any critical exercises, feel some things are not going to work well or i am choosing something not necessary!

Keithy5 · 06-11-2007, 03:11 PM

Might have another work on it tonight see if i can ammend a little better!

Lux · 06-11-2007, 08:10 PM

I'm currently going with the school of thought that is to get strong in all the big lifts.

Aiming to get :

1.5 times bodyweight in bench

bodyweight overhead press

double bodyweight squats

triple bodyweight deadlifts.

Its going to take some time to hit these, but bit by bit i'll get there. And when i do get there i'm sure i will have built a decent amount of mass and have a well balanced, and in proportion physique.

What i'm trying to say mate is go for a 2 or 3 day routine using just the big stuff and forget about isolation work for a while.

If you prefer to do 3 days training do a search for push/pull/legs training.

At first glance you will assume its not enough but its a tried and tested method.

Example

Push
Bench press
Shoulder press
Dips

Pull
Deadlifts
Bent over row
Pullups

Legs
Squats
SLDL
Calf raise

If you havn't been training for long go with 3x8. Same weight every set.

If been training a while, use 5x5. Same weights each set again.

I'm sure somebody else will chip in with some advice

Chris4Pez · 06-11-2007, 08:43 PM

I agree with Lux to an extent that you should try some push pull exercises but i also think that you should play around with things in your training as this is what makes it fun!

try doing more compound moves rather than concentrating on isolation moves also as compound moves use more muscles at the same time so will probably work more better for you at the minute, but again trial and error as everyones different and its all about seeing what works for you!

If your looking at adding more mass try posting up your diet if you have not already done this as i would probably say diet is half if not 3/4 of the battle for the bodybuilders diet you desire!

Bottom line is mate just have fun with training and experiment all different types of movements and training and keep the body guessing as this is when it will make the most gains anyway!

Bulldozer · 06-11-2007, 09:06 PM

Quote:

Originally Posted by Lux

I'm currently going with the school of thought that is to get strong in all the big lifts.

Aiming to get :

1.5 times bodyweight in bench

bodyweight overhead press

double bodyweight squats

triple bodyweight deadlifts.

Its going to take some time to hit these, but bit by bit i'll get there. And when i do get there i'm sure i will have built a decent amount of mass and have a well balanced, and in proportion physique.

What i'm trying to say mate is go for a 2 or 3 day routine using just the big stuff and forget about isolation work for a while.

If you prefer to do 3 days training do a search for push/pull/legs training.

At first glance you will assume its not enough but its a tried and tested method.

Example

Push
Bench press
Shoulder press
Dips

Pull
Deadlifts
Bent over row
Pullups

Legs
Squats
SLDL
Calf raise

If you havn't been training for long go with 3x8. Same weight every set.

If been training a while, use 5x5. Same weights each set again.

I'm sure somebody else will chip in with some advice

Good post!

That is what i would have said ;)

Lux · 06-11-2007, 09:38 PM

Quote:

Originally Posted by Bulldozer

Good post!

That is what i would have said ;)

Thats because i taught you everything you know Bully :love:

Keithy5 · 07-11-2007, 09:59 AM

Have taken the advice... Well, at least i think i have and produced this:

Monday (Push):

Incline Bench Press / Incline Dumbbell
Close Grip Bench Press / Incline Dumbbell
Pec Dec or Dumbbell Flys
Shoulder Press
Triceps Push Down / Tricep Dips

Wed (Legs):

Squats
Leg Extension
Leg Curl
Standing Calf Raise or Seated Calf Raise
Leg Raise

Friday (Pull):

Lat Pulldown / Pull Ups
Close Grip Seated Row / Upright Row
Shrugs
Lateral Raise
Deadlifts
Dumbbell Biceps Curl or E-Z Bar Curl
Hammer Curl or E-Z Bar Reverse Curl

I will also include crunches, hyperextensions etc. along the way. If anyone has any of thoughts about my choice please let me know. Changing to this routine Monday to see how it goes. Certain exercises may not work together at all. I will not be including all of the isolation exercises each week, certain ones i will do fortnightly etc.

TH&S · 07-11-2007, 10:08 AM

Overtraining mate...

Well thats assuming you are lifting intensely...

My suggested mods...

Big lifts first. Drop some of the isolation work. Keep leg day simple otherwise you wont be able to walk...

Quote:

Originally Posted by Keithy5

Have taken the advice... Well, at least i think i have and produced this:

Monday (Pull):

Deadlifts
Lat Pulldown / Pull Ups
Shrugs
Dumbbell Biceps Curl or E-Z Bar Curl
Hammer Curl or E-Z Bar Reverse Curl

Wed (Legs):

Squats
SLDL
Calves

Friday (Push):

Incline Bench Press / Incline Dumbbell
Close Grip Bench Press
Dips
Shoulder Press
Rear Delts

Keithy5 · 07-11-2007, 11:07 AM

Have had some advice from Ah-Fitness and going to stick with his routine for 6-8 weeks and see how i get on!

05-11-2007, 05:38 PM	#1 (permalink)
Keithy5 Gym Addict Join Date: Oct 2007 Location: Cumbria Posts: 109	Routine and Diet?! Hi there, this is my first post in this section of the forum. I would like to quickly take this time to thank everyone for their help and advice so far and congratulate the forum for its undisputed knowledge which i have gained over the past week! I am a very keen rugby player and train once or twice a week and play most Saturdays. I have been visiting the gym for approximately 6 months on and off, which i would now like to take more seriously. I have posted a current photo of myself already: Be Brave!! I have chosen to follow this routine in the gym which i would like some constructive criticism. Monday: Squats Leg Extension Leg Curl Standing Calf Raise Leg Raise Wednesday: Incline Bench Press Close Grip Bench Press Shoulder Press Lateral Raise Dumbbell Biceps Curl Friday: Lat Pulldown Close Grip Seated Row Triceps Push Down Crunches Hyperextensions Shrugs Now i can only do 3 days a week due to other commentments and i will be working on my proposed diet tonight which should also help me profoundly. Other workouts which i have not included which may need to be added somehow?!: Upright Row Wrist Curl Deadlift Reverse Wrist Curl Tricep Dip E-Z Bar Curl E-Z Bar Reverse Curl Seated Calf Raise Hammer Curl Pull Ups Hope this helps anyone you can provide assistance!

05-11-2007, 07:23 PM	#2 (permalink)
Bulldozer craving a pizza :( Join Date: Nov 2006 Location: Kent Posts: 2,389	Re: Routine and Diet?! What are your goals mate?? If your trying to pack on mass and improve your game (rugby) then the routine you have posted is not appropriate. Thats a bodybuilders type split. If you wanna pack on some mass and improve your game then squats, cleans, bench, high pulls are about all you need . Certainly not all that isolation stuff __________________ 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.

06-11-2007, 09:19 AM	#6 (permalink)
Keithy5 Gym Addict Join Date: Oct 2007 Location: Cumbria Posts: 109	Re: Routine and Diet?! So is anyone else knowledgeable with forms of routines?! I want to get a sheet sorted out of what exercises i will be doing per day so i get a definite range of use all over my body. Unsure which exercises i can afford to leave out etc?!

06-11-2007, 02:12 PM	#7 (permalink)
Keithy5 Gym Addict Join Date: Oct 2007 Location: Cumbria Posts: 109	Re: Routine and Diet?! After a little advice from members i plan to do the following: Monday: Squats Leg Extension Leg Curl Standing Calf Raise or Seated Calf Raise Leg Raise Wednesday: Incline Bench Press Close Grip Bench Press Pec Dec or Dumbbell Flys Shoulder Press Lateral Raise Dumbbell Biceps Curl or E-Z Bar Curl E-Z Bar Reverse Curl or Hammer Curl Friday: Lat Pulldown or Pull Ups Close Grip Seated Row or Deadlift Triceps Push Down Crunches Hyperextensions Shrugs I would be greatful if someone could give me their opinion of the routine i have above and whether i am missing any critical exercises, feel some things are not going to work well or i am choosing something not necessary! Last edited by Keithy5; 06-11-2007 at 05:23 PM.

06-11-2007, 03:11 PM	#8 (permalink)
Keithy5 Gym Addict Join Date: Oct 2007 Location: Cumbria Posts: 109	Re: Routine and Diet?! Might have another work on it tonight see if i can ammend a little better!

06-11-2007, 08:10 PM	#9 (permalink)
Lux a bit mental Join Date: Mar 2006 Location: Tewkesbury Posts: 227	Re: Routine and Diet?! I'm currently going with the school of thought that is to get strong in all the big lifts. Aiming to get : 1.5 times bodyweight in bench bodyweight overhead press double bodyweight squats triple bodyweight deadlifts. Its going to take some time to hit these, but bit by bit i'll get there. And when i do get there i'm sure i will have built a decent amount of mass and have a well balanced, and in proportion physique. What i'm trying to say mate is go for a 2 or 3 day routine using just the big stuff and forget about isolation work for a while. If you prefer to do 3 days training do a search for push/pull/legs training. At first glance you will assume its not enough but its a tried and tested method. Example Push Bench press Shoulder press Dips Pull Deadlifts Bent over row Pullups Legs Squats SLDL Calf raise If you havn't been training for long go with 3x8. Same weight every set. If been training a while, use 5x5. Same weights each set again. I'm sure somebody else will chip in with some advice

06-11-2007, 08:43 PM	#10 (permalink)
Chris4Pez “If you can dream it, you can do it.” Join Date: Sep 2007 Location: UK Posts: 1,164	Re: Routine and Diet?! I agree with Lux to an extent that you should try some push pull exercises but i also think that you should play around with things in your training as this is what makes it fun! try doing more compound moves rather than concentrating on isolation moves also as compound moves use more muscles at the same time so will probably work more better for you at the minute, but again trial and error as everyones different and its all about seeing what works for you! If your looking at adding more mass try posting up your diet if you have not already done this as i would probably say diet is half if not 3/4 of the battle for the bodybuilders diet you desire! Bottom line is mate just have fun with training and experiment all different types of movements and training and keep the body guessing as this is when it will make the most gains anyway!

07-11-2007, 09:59 AM	#13 (permalink)
Keithy5 Gym Addict Join Date: Oct 2007 Location: Cumbria Posts: 109	Re: Routine and Diet?! Have taken the advice... Well, at least i think i have and produced this: Monday (Push): Incline Bench Press / Incline Dumbbell Close Grip Bench Press / Incline Dumbbell Pec Dec or Dumbbell Flys Shoulder Press Triceps Push Down / Tricep Dips Wed (Legs): Squats Leg Extension Leg Curl Standing Calf Raise or Seated Calf Raise Leg Raise Friday (Pull): Lat Pulldown / Pull Ups Close Grip Seated Row / Upright Row Shrugs Lateral Raise Deadlifts Dumbbell Biceps Curl or E-Z Bar Curl Hammer Curl or E-Z Bar Reverse Curl I will also include crunches, hyperextensions etc. along the way. If anyone has any of thoughts about my choice please let me know. Changing to this routine Monday to see how it goes. Certain exercises may not work together at all. I will not be including all of the isolation exercises each week, certain ones i will do fortnightly etc.

07-11-2007, 11:07 AM	#15 (permalink)
Keithy5 Gym Addict Join Date: Oct 2007 Location: Cumbria Posts: 109	Re: Routine and Diet?! Have had some advice from Ah-Fitness and going to stick with his routine for 6-8 weeks and see how i get on!

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