Please tell me what you think of this workout routine - UK-Muscle Body Building Community

JSM · 23-08-2005, 04:36 AM

Hey can you guys take a look at this workout. I am planning on doing this while I am off of the gear. Can you tell me if it is too much or just right or not enough. If you think this could be over trainning please let me know!! I have always had problems putting size on my arms and I am trying to cut down on the amt of exercises a little bit in that area in hopes to put on size. Can you tell me how I could change it while I am on the gear if I need to. If I need to add things or what I should change. I hope to get a lot of repsonses. Thanks for the help!!!!! Goal is to get BIG :lift:

Monday

Back/Biceps

-Pulldowns
1 warm up set of 15-20reps
3 sets of 8-10reps
-Deadlifts
1-2 warm up sets of 10-12reps
3 working sets of 4-6reps
-Bent Over Rows
3 sets of 6-8reps
*****Do Abs and let Biceps rest*****
-Standing Straight Bar Curl
3 sets of 6-8reps
-Hammer Curls
3 sets of 6-8reps

Wednesday

Chest/Triceps

-Incline Press
1-2 Warm up sets of 10-12 reps
3 sets of 4-8reps
-Flat Bench Press
3 sets of 4-8reps
-Decline Press
3 sets of 4-8reps
****Calf training and let Triceps rest*******
-Close Grip Bench Press
3 sets of 6-8reps
-Weighted Dips
3 sets of 6-8reps

Friday

Shoulders/Legs

-Military Press or DB Press
1-2 sets of 10-12 reps warm up
3 sets of 6-8 reps
-Squats
1-2 sets of warm up 12-15reps
4 sets 8-10 reps
-Leg Press
4 sets 8-10 reps
-Seated Calve Raises
3 sets of 15-20
-Calve Presses or whatever the hell you call them (sitting in a leg press sled and press with claves on the edge of leg press)
3 sets of 8-10

**big** · 23-08-2005, 08:36 AM

Looks like too much for most people IMO, especially when off gear. If you can do that much, you're probably not pushing yourself hard enough or going heavy enough.

You could give it a try and see what happens.

What routine have you gained the best off in the past?

supercell · 23-08-2005, 09:24 AM

I'd be inclined to agree with big...remember you will be natural. Try the Dorian approach; 1 warm up and then 1 set to absolute failure. 3-4 exercises for the larger body parts and 2 for arms and calfs.
With proper rest and supplementation you should make some very satisfactory gains. Id go for a 4 day approach with legs on their own, back on its own and then mix in chest with bi's and shoulders with tri's. Your workouts shouldn't last longer than 40-45 mins if they do go home and re-schedule.
Keep EFA's high and protein at moderate to high and cycle carbs 3 days low and 1 high. It's a great way to get and retain fat free mass.
Best of luck and keep us updated

James

JSM · 23-08-2005, 10:52 PM

I could try the Dorain workout. I am familiar with it but I just don't like it too much. What would you guys suggest to change that workout up. What would you cut out. Really need to know

**big** · 23-08-2005, 10:57 PM

Quote:

Originally Posted by JSM

I could try the Dorain workout. I am familiar with it but I just don't like it too much. What would you guys suggest to change that workout up. What would you cut out. Really need to know

It shouldn't matter whether you like a routine too much or not. If it's effective, it's effective. If you're going to the gym to have a nice time, that's fine, but I'm assuming you're looking for results?

To tweak your workout, I would just drop everything down to 2 work sets and pick only one of the exercises for biceps, triceps and calves. Also possibly add some hamstring work, such as glute-ham raises for now.

It might also be worth re-evaluating your warm-ups. Certainly if you're about to squat or deadlift a lot of weight, 1-2 warm-ups are not sufficient.

JSM · 23-08-2005, 11:07 PM

Yeah when I am the gym I am there to do a job. I know what you mean about having a nice time. I just said that about Dorian's workout because it is just such a different change from what have ever done and I wasn't sure if it would really work for me. I could try it though. But I do like your suggestions as to what to cut out of my workout listed. So just cut down on the working sets and make sure I have enough warmup on before doing squats and deads. Any other suggestions

**big** · 23-08-2005, 11:11 PM

Quote:

Originally Posted by JSM

Yeah when I am the gym I am there to do a job. I know what you mean about having a nice time. I just said that about Dorian's workout because it is just such a different change from what have ever done and I wasn't sure if it would really work for me. I could try it though. But I do like your suggestions as to what to cut out of my workout listed. So just cut down on the working sets and make sure I have enough warmup on before doing squats and deads. Any other suggestions

No, that's pretty solid. I would cut back to only 1 exercise for bis, tris and calves though as I said.

The only way you can see if a workout will work for you is to try it. The best time to try it is while you have a solid diet and while you're NOT in PCT (you've got to give it a fair chance after all!).

Personally I would say either run the routine as you have listed, or with my tweaks and see how you get on. Stay on it while it's working and you're able to increase weight or reps each week. When you stall, give Dorian's routine a try. It is a VERY effective one.

JSM · 23-08-2005, 11:14 PM

So what would you do as far as working out during PCT?

**big** · 23-08-2005, 11:18 PM

Quote:

Originally Posted by JSM

So what would you do as far as working out during PCT?

While you're in PCT, very low volume and very high intensity. By intensity I mean percentage of 1rm.

In other words, lift heavy, but very few sets. So about 3 work sets of 3 reps per bodypart tops.

During PCT you're just trying to preserve as much of your size/strength gains as possible. You should be focussing on this by keeping heavy and preventing overtraining.

JSM · 23-08-2005, 11:27 PM

So basically cutting down on working sets but still trying to stay as close to possible to your weight you were doing while on the gear. Then when you are out of PCT go back to the workout orignally started right. You do the same workout as on as you do when you are off

**big** · 23-08-2005, 11:37 PM

Quote:

Originally Posted by JSM

So basically cutting down on working sets but still trying to stay as close to possible to your weight you were doing while on the gear. Then when you are out of PCT go back to the workout orignally started right. You do the same workout as on as you do when you are off

Yes. It's just while your natural test levels are low that you need to be extra careful about overtraining. It should always be a consideration of course... but during PCT it's extremely easy to overtrain and lose the gains you made while on.

Unless you're advanced, you should be able to gain both naturally and on gear (obviously you'll gain quicker on gear), so you would use the same kind of routine that works for you irrespective of whether you're on gear or not. The difference is that if you're natural, you might put the weights up by 1.25-2.5kg a week... whereas while on gear you might put it up by 2.5-5kg a week.

You do need to experiment to find exactly what works for you.

JSM · 23-08-2005, 11:47 PM

Ok I know I am asking lots of questions here but this is all really helping me. So how do you know when to get back to your regular workouts again. Right after you get off of PCT or ???

**big** · 23-08-2005, 11:52 PM

Quote:

Originally Posted by JSM

Ok I know I am asking lots of questions here but this is all really helping me. So how do you know when to get back to your regular workouts again. Right after you get off of PCT or ???

Just listen to your body. If you finish PCT and feel ready to start loading again, then do it. If you feel like you need more time on lower volume, or even a week off, then do it. If you start loading and then start to feel like you're overtraining right after PCT, just back off again.

JSM · 23-08-2005, 11:59 PM

Alright thanks for the help again BIG

maxxxx · 24-08-2005, 12:16 AM

too much volume for someone to grow unless chemical help or genetic elite 15 sets on chest. i would cut sets down try and increase weight or reps weekly stay on main compound movements work up the ladder and from max weight on make every set to absolute failure and then relax and growwww

23-08-2005, 04:36 AM	#1 (permalink)
JSM Gym Addict Join Date: Jul 2005 Posts: 125	Please tell me what you think of this workout routine Hey can you guys take a look at this workout. I am planning on doing this while I am off of the gear. Can you tell me if it is too much or just right or not enough. If you think this could be over trainning please let me know!! I have always had problems putting size on my arms and I am trying to cut down on the amt of exercises a little bit in that area in hopes to put on size. Can you tell me how I could change it while I am on the gear if I need to. If I need to add things or what I should change. I hope to get a lot of repsonses. Thanks for the help!!!!! Goal is to get BIG :lift: Monday Back/Biceps -Pulldowns 1 warm up set of 15-20reps 3 sets of 8-10reps -Deadlifts 1-2 warm up sets of 10-12reps 3 working sets of 4-6reps -Bent Over Rows 3 sets of 6-8reps ***Do Abs and let Biceps rest* -Standing Straight Bar Curl 3 sets of 6-8reps -Hammer Curls 3 sets of 6-8reps Wednesday Chest/Triceps -Incline Press 1-2 Warm up sets of 10-12 reps 3 sets of 4-8reps -Flat Bench Press 3 sets of 4-8reps -Decline Press 3 sets of 4-8reps Calf training and let Triceps rest*** -Close Grip Bench Press 3 sets of 6-8reps -Weighted Dips 3 sets of 6-8reps Friday Shoulders/Legs -Military Press or DB Press 1-2 sets of 10-12 reps warm up 3 sets of 6-8 reps -Squats 1-2 sets of warm up 12-15reps 4 sets 8-10 reps -Leg Press 4 sets 8-10 reps -Seated Calve Raises 3 sets of 15-20 -Calve Presses** or whatever the hell you call them (sitting in a leg press sled and press with claves on the edge of leg press) 3 sets of 8-10

23-08-2005, 08:36 AM	#2 (permalink)
big UK-Muscle Moderator Join Date: Sep 2004 Location: The only side effect of steroids is GREATNESS Posts: 5,419	Looks like too much for most people IMO, especially when off gear. If you can do that much, you're probably not pushing yourself hard enough or going heavy enough. You could give it a try and see what happens. What routine have you gained the best off in the past? __________________ 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.

23-08-2005, 09:24 AM	#3 (permalink)
supercell Middleweights...You bloody sure? Join Date: Aug 2005 Location: Kent Posts: 1,341	I'd be inclined to agree with big...remember you will be natural. Try the Dorian approach; 1 warm up and then 1 set to absolute failure. 3-4 exercises for the larger body parts and 2 for arms and calfs. With proper rest and supplementation you should make some very satisfactory gains. Id go for a 4 day approach with legs on their own, back on its own and then mix in chest with bi's and shoulders with tri's. Your workouts shouldn't last longer than 40-45 mins if they do go home and re-schedule. Keep EFA's high and protein at moderate to high and cycle carbs 3 days low and 1 high. It's a great way to get and retain fat free mass. Best of luck and keep us updated James __________________ James Llewellin - A proud member of Team M.P To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. - Sports Supplements tailored for You www.jamesllewellin.com

23-08-2005, 10:52 PM	#4 (permalink)
JSM Gym Addict Join Date: Jul 2005 Posts: 125	I could try the Dorain workout. I am familiar with it but I just don't like it too much. What would you guys suggest to change that workout up. What would you cut out. Really need to know

23-08-2005, 11:07 PM	#6 (permalink)
JSM Gym Addict Join Date: Jul 2005 Posts: 125	Yeah when I am the gym I am there to do a job. I know what you mean about having a nice time. I just said that about Dorian's workout because it is just such a different change from what have ever done and I wasn't sure if it would really work for me. I could try it though. But I do like your suggestions as to what to cut out of my workout listed. So just cut down on the working sets and make sure I have enough warmup on before doing squats and deads. Any other suggestions

23-08-2005, 11:14 PM	#8 (permalink)
JSM Gym Addict Join Date: Jul 2005 Posts: 125	So what would you do as far as working out during PCT?

23-08-2005, 11:27 PM	#10 (permalink)
JSM Gym Addict Join Date: Jul 2005 Posts: 125	So basically cutting down on working sets but still trying to stay as close to possible to your weight you were doing while on the gear. Then when you are out of PCT go back to the workout orignally started right. You do the same workout as on as you do when you are off

23-08-2005, 11:47 PM	#12 (permalink)
JSM Gym Addict Join Date: Jul 2005 Posts: 125	Ok I know I am asking lots of questions here but this is all really helping me. So how do you know when to get back to your regular workouts again. Right after you get off of PCT or ???

23-08-2005, 11:59 PM	#14 (permalink)
JSM Gym Addict Join Date: Jul 2005 Posts: 125	Alright thanks for the help again BIG

24-08-2005, 12:16 AM	#15 (permalink)
maxxxx Banned Join Date: Aug 2005 Posts: 22	too much volume for someone to grow unless chemical help or genetic elite 15 sets on chest. i would cut sets down try and increase weight or reps weekly stay on main compound movements work up the ladder and from max weight on make every set to absolute failure and then relax and growwww