Bison

Guys, can you comment on what you think the effectiveness of following this training program would be?

http://www.bodybuilding.com/fun/weik_university.htm

Cheers

Bison

Lost Soul

You want us to read all of them and critique it?

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Bison

Ideally yes, but given that would be selfish and time consuming no.

If you looked at one then can you not comment on what you feel about the overall effectiveness etc

Lost Soul

well why dont you do a summary as there is a good 30-60 minutes reading and digesting for most. People can then say yes or no to help you

No you cant as the whole plan has to be critiqued

Anyhow, i got to lower chest on the chest one and passed, sorry mate but there is a massive amount of work to do

Maybe if you say what you are after in terms of your goals people can suggest tried and tested stuff?

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Bison

Chest
Workout #1:
* Incline Barbell Bench Press 3x8-12
* Flat Barbell Bench Press 3x8-12
* Decline Barbell Bench Press 3x8-12
* Incline Bench Dumbbell Fly 3x15
* Flat Bench Dumbbell Fly 3x15
Workout #2:
* Incline Dumbbell Press 3x8-12
* Flat Dumbbell Press 3x8-12
* Decline Dumbbell Press 3x8-12
* Incline Cable Fly 3x15
* Flat Cable Fly 3x15

Workout #3:
* Incline Dumbbell Press 3x8-12
* Flat Barbell Bench Press 3x8-12
* Dips 3x8-12
* Incline Dumbbell Fly 3x15
* Machine Fly 3x15

Workout #4 (Bodyweight Workout):
* Bodyweight Incline Pushup on Stability Ball 5x8-12
* Bodyweight Pushup 5x8-12
* Bodyweight Dips 5x8-12

Workout #5 (Smith Machine Workout):
* Smith Machine Incline Bench Press 5x8-12
* Smith Machine Flat Bench Press 5x8-12
* Smith Machine Decline Bench Press 5x8-12

Back
Workout #1:
* Wide Grip Pulldowns 3x8-12
* Close Grip Pulldowns 3x8-12
* Wide Grip Barbell Rows 3x8-12
* Close Grip Dumbbell Rows 3x8-12
* Barbell Shrugs 3x8-12

Workout #2:
* Wide Grip Pulldowns 3x8-12
* Neutral Grip Pulldowns 3x8-12
* Wide Grip Dumbbell Row 3x8-12
* T-bar Rows 3x8-12
* Dumbbell Shrugs 3x8-12

Workout #3:
* Wide Grip Pull-up 3x8-12
* Close Grip Chin-up 3x8-12
* Smith Machine Wide Grip Row 3x8-12
* Smith Machine Close Grip Row 3x8-12
* Smith Machine Shrugs 3x8-12

Workout #4:
* Close Grip Pull-up 3x8-12
* Wide Grip Chin-up 3x8-12
* Straight Arm Cable Pullover 3x8-12
* T-bar Row 3x8-12
* Barbell Shrugs 3x8-12

Workout #5:
* Assisted Pull-up 3x8-12
* Assisted Chin-up 3x8-12
* Barbell Stiff-leg Deadlift 3x8-12
* Barbell Upright Row 3x8-12
* Dumbbell Pullover 3x8-12

Shoulders
Workout #1:
* Dumbbell Front Raises 3x8-12
* Dumbbell Side Lateral Raises 3x8-12
* Bent-Over Lateral Raises 3x8-12
* Dumbbell Shoulder Press 3x8-12

Workout #2:
* Barbell Front Raises 3x8-12
* Cable Lateral Raises 3x8-12
* Cable Rear Delt Reverse Fly 3x8-12
* Military Presses 3x8-12

Workout #3:
* Cable Front Raises 3x8-12
* Dumbbell Side Lateral Raises 3x8-12
* Bent-Over Lateral Raises 3x8-12
* Arnold Presses 3x8-12

Workout #4:
* Dumbbell Front Raises 3x8-12
* Cable Lateral Raises 3x8-12
* Cable Rear Delt Reverse Fly 3x8-12
* Barbell Shoulder Press 3x8-12

Workout #5:
* Cable Front Raises 3x8-12
* Cable Side Lateral Raises 3x8-12
* Cable Rear Delt Reverse Fly 3x8-12
* Arnold Presses 3x8-12

Biceps
Workout #1:
* Barbell Curls 3x8-12
* Incline Dumbbell Curls 3x8-12
* Preacher Curls 3x8-12

Workout #2:
* Dumbbell Curls 3x8-12
* Reverse Barbell Curls 3x8-12
* Barbell 21's 3x8-12

Workout #3:
* EZ Bar Close Grip Curls 3x8-12
* EZ Bar Wide Grip Curls 3x8-12
* Cable Rope Hammer Curls 3x8-12

Workout #4:
* Straight Bar Cable Machine biceps Curls 3x8-12
* Incline Dumbbell Curls 3x8-12
* Dumbbell Hammer Curls 3x8-12

Workout #5:
* Dumbbell biceps Curl 3x8-12
* Straight Bar Cable Machine biceps Curl 3x8-12
* Barbell 21's 3x8-12

Workout #6:
* EZ Bar Cable Machine Close Grip biceps Curls 3x8-12
* EZ Bar Cable Machine Wide Grip biceps Curls 3x8-12
* Dumbbell Preacher Curls 3x8-12

Workout #7:
* Barbell Curls 3x8-12
* Seated Dumbbell Curls 3x8-12
* Dumbbell Hammer Curls 3x8-12

Workout #8:
* Barbell Curls 3x8-12
* Barbell Reverse Curls 3x8-12
* Barbell Preacher Curls 3x8-12

Triceps
Workout #1
* Close-Grip Bench Press 4x8-12
* Cable Straight Bar Pushdowns 4x8-12
* Dumbbell Triceps Kickbacks 4x8-12

Workout #2
* Barbell Reverse-Grip Bench Press 4x8-12
* Cable V-Bar Pushdowns 4x8-12
* Dumbbell Tate Press 4x8-12

Workout #3
* Weighted Dips 4-8-12
* Skull Crushers 4x8-12
* Overhead Cable Triceps Extensions 4x8-12

Workout #4
* JM Presses 4x8-12
* Cable Rope Pushdowns 4x8-12
* Dumbbell Kickbacks 4x8-12

Workout #5
* Decline Skull Crushers 4x8-12
* Cable Straight-Bar Reverse Pushdowns 4x8-12
* Overhead One-Arm Cable Triceps Extensions 4x8-12

Workout #6
* Standing Barbell Triceps Extensions 4x8-12
* One-Arm Rope Pushdowns 4x8-12
* Assisted Dip Machine 4x8-12

Workout #7
* Standing Barbell Triceps Extensions 4x8-12
* One-Dumbbell Triceps Extensions 4x8-12
* Push-Ups (hands closer than shoulder width) 4x8-12

Workout #8
* Incline Barbell Triceps Extensions 4x8-12
* Lying Cable Triceps Extensions 4x8-12
* Machine Dips 4x8-12

Lost Soul

are the workout numbers # related to weeks?

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Bison

Yeah, sorry I should have said that

Lost Soul

SOme may like it but i simply cannot see why anybody would want to go from flat bench press to smith, from dips to tricep kick backs

where is progressive overload and how do you measure it?

where are legs?

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Bison

Quads
Workout #1:
* Barbell Squats 3x8-12
* Leg Press 3x8-12
* Walking Lunges 3x8-12
* Leg Extension 3x8-12

Workout #2:
* Barbell Squat 3x8-12
* Barbell Front Squat 3x8-12
* Barbell Deadlift 3x8-12
* Barbell Step-Ups 3x8-12

Workout #3:
* Smith Machine Squat 3x8-12
* Dumbbell Deadlift 3x8-12
* Close-Stance Leg Press 3x8-12
* Walking Dumbbell Lunges 3x8-12

Workout #4:
* Jefferson Squat 3x8-12
* Smith Machine Deadlift 3x8-12
* Wide-Stance Leg Press 3x8-12
* Leg Extension 3x8-12

Workout #5:
* One-Leg Squat 3x8-12 (each leg)
* Bodyweight Jump Squat 3x8-12
* Hip Abduction 3x8-12
* Hip Adduction 3x8-12

Calf
Workout #1:
* Standing Barbell Calf Raises 4x15
* Seated Barbell Calf Raises 4x15
* Donkey Calf Raises 4x15

Workout #2:
* Standing Barbell Calf Raises 4x15
* Standing One-Leg Dumbbell Calf Raises 4x15
* Seated Dumbbell Calf Raises 4x15

Workout #3:
* Smith Machine Standing Calf Raises 4x15
* Standing One-Leg Calf Raises 4x15
* Donkey Calf Raises 4x15

Workout #4:
* Calf Press on Leg Press Machine 4x15
* Machine Standing Calf Raises 4x15
* Machine Seated Calf Raises 4x15

Workout #5:
* Calf Press on Leg Press Machine 4x15
* Standing Barbell Calf Raises 4x15
* Machine Seated Calf Raises 4x15

Workout #6 (Smith Machine)
* Smith Machine Reverse Standing Calf Raises 4x15
* Smith Machine Standing Calf Raises 4x15
* Smith Machine Seated Calf Raises 4x15

Workout #7 (Bodyweight):
* Standing Bodyweight Calf Raises 6x15
* Standing One-Leg Bodyweight Calf Raises 6x15

Lost Soul

Stick to something nice and efficient mate

what are your goals and experience?

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wogihao

http://www.bodybuilding.com/fun/weik.htm



yep this guy knows his stuff, look at him what a beast.

Its not realy a full routine because theres a lack of information on how to perform the sets reps, theres nothing on if he expects you to do it in a fast/slow/plyometric/paused/iso tension ect...

all this stuff would have fleshed out the routine.

It seems like a expanded cookie cutter routine you would have got at a gym to be honest. hes just tagged on a bunch of diffrent workout variations but there all the same rep range. are they working sets or are they warmup sets as well?

is there any streching/isometrics in there??

whats the reasioning behind every set having a rep range of 8-12?? for every exersise and irespective of the body part they do the same number of sets per exersise....

I figure he brainstormed a bunch of exersises and just copied and pasted the rep set range.. BOOM theres a article.

Bison

Put on more size without getting fat! I'm 5'11'' weight fluctuates between 11st 2 and 11 st 10, 37.5'' chest and 30/31'' waist.

Wee G

Typical fluff article...utter ****e, sorry.

Bison,

Pick a FEW exercises you enjoy performing that fit into the following planes of movement...one or 2 from each category.

Vertical push
Vertical pull
Horizontal push
Horizontal pull
Hip + knee bending

Add a calf movement, arm flexion and extension and a shrug.

Perform each movement every 3 days or so, either in whole body workout or split up any old way you like, for 2-4 working sets of 6-12 repetitions each. Eat a slight calorie surplus and do some kind of moderate cardiovascular activity a few times a week for 15-30 minutes (be active!). Make it your lifes goal to become very strong in these basic movements. Stick with them for at least 6 months...pour effort in to being consistent...every meal correct, ALWAYS getting adequate sleep, always working to add poundage to the bar whenever possible and NEVER looking for " a better way". Just GUT YOURSELF on the basics for 6 months and provided diet is adequate you will grow muscle tissue, lots of it.

People ****ing about changing everything every ten minutes in search of the golden ****ing fleece has robbed the world of more muscle than anything bar ****ty diets, Joe Weider and fake GH.

Cheers,

G

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Lost Soul

That is going to limit you my friend and no work out in the world will support the goal alone

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