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09-03-2005, 02:40 PM
| #1 (permalink) |
| Looking Freaky  Join Date: Aug 2004 Location: UK (Bedfordshire)
Posts: 731
 | SQUAT/DEADLIFT I have change my routines and now train as follows MONDAY chest shoulders triceps WEDNESDAY abs neck legs FRIDAY back biceps forearms I have changed to this as i was overtraining and beleive this to be better BUT...... I am squating on wednesday for my legs and i was hoping to deadlift on fridays for back and traps but will i be overtraining my legs by doing this ?
__________________ :lift: BODYBUILDERS DO IT TILL IT HURTS:lift: |
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09-03-2005, 02:49 PM
| #2 (permalink) |
| Getting HUGE!  Join Date: Jan 2005 Location: A Secret Laboratory outside of Washington DC
Posts: 1,870
   | overtraining depends on far more than that if you lift sub failure maybe not, are you used to any volume, how many reps do you use, how many sets ect ect ect
__________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. The Regimen X Bodybuilding System by The Family of X In the great Greek poem by Constantine Cavafy titled "Ithaka," We are reminded that it is the voyage and the adventures on the way that count, not the arrival itself. |
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09-03-2005, 03:05 PM
| #4 (permalink) |
| Moderator  Join Date: Oct 2003 Location: SW London
Posts: 11,131
  | Bump killer
__________________ DB 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. often imitated never duplicated To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. DB sleeps with a night light. Not because DB is afraid of the dark, but the dark is afraid of DB. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. |
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09-03-2005, 03:31 PM
| #6 (permalink) |
| Looking Freaky Join Date: Aug 2004 Location: UK (Bedfordshire)
Posts: 731
| ok here we go MONDAY bench press................................3 x 8-12 incline bench..............................3 x 8-12 dumbell flys................................3 x 8-12 barbell shoulder press.................3 x 8-12 dumbell side raise.......................3 x 8-12 dumbell bent over rear raise........3 x 8-12 tricep pushdowns........................3 x 8-12 ez bar behind head ext...............3 x 8-12 dumbell kick backs.....................3 x 8-12 WEDNESDAY bench leg raises.......................3 x 10-15 bench knee ups.......................3 x 10-15 weighted crunches...................3 x 10-15 front weighted neck curls..........3 x 8-12 side weighted neck curls...........3 x 8-12 squats....................................3 x 8-12 leg extensions........................3 x 8-12 dumbell calf raises..................3 x 8-12 FRIDAY deadlifts................................3 x 8-12 lat pull downs.........................3 x 8-12 cable rows.............................3 x 8-12 shugs....................................3 x 8-12 barbell bicep curls..................3 x 8-12 incline alt dumbell curls..........3 x 8-12 seated hammer curls.............3 x 8-12 fore arm curls up..................3 x 8-12 fore arm curls side...............3 x 8-12 ANY ADVICE OR OTHER CHANGES WELCOME BUT THIS IS THE NEW WORKOUT I HAVE COME UP WITH....
__________________ :lift: BODYBUILDERS DO IT TILL IT HURTS:lift: |
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09-03-2005, 03:47 PM
| #7 (permalink) |
| The Geezer  Join Date: Nov 2003 Location: Somerset although im not proud lol.
Posts: 2,978
| MONDAY bench press................................3 x 8-12 incline bench..............................3 x 8-12 9 sets dumbell flys................................3 x 8-12 weighted crunches...................2 x 10-15 tricep pushdowns........................3 x 8-12 dumbbell kickbacks.....................3 x 8-12 6sets WEDNESDAY barbell shoulder press.................3 x 8-12 dumbell side raise.......................3 x 8-12 9 sets dumbell bent over rear raise........3 x 8-12 squats....................................3 x 8-12 leg extensions........................3 x 8-12 9 sets dumbell calf raises..................3 x 8-12 FRIDAY deadlifts................................3 x 8-12 lat pull downs.........................3 x 8-12 cable rows.............................2 x 8-12 11 sets shugs....................................3 x 8-12 weighted crunches...................2 x 10-15 barbell bicep curls..................2 x 8-12 incline alt dumbell curls..........2 x 8-12 6 sets seated hammer curls.............2 x 8-12 that looks better.To some no doubt still considered overtraining but that is better.
__________________ Fortes Fortuna Paratus Mens-Fortune favours the prepared mind.:amen: Last edited by Killerkeane; 09-03-2005 at 03:49 PM. |
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09-03-2005, 05:18 PM
| #8 (permalink) |
| Super Moderator  Join Date: Mar 2004 Location: south midlands
Posts: 3,797
| MONDAY dumbell flys................................3 x 8-12 bench press................................3 x 6-8 incline bench..............................3 x 6-8 dumbell side raise.......................3 x 8-12 dumbell bent over rear raise........3 x 8-12 barbell shoulder press.................3 x 8-12 tricep pushdowns........................3 x 8-12 WEDNESDAY bench leg raises.......................3 x 10-15 bench knee ups.......................3 x 10-15 weighted crunches...................3 x 10-15 front weighted neck curls..........3 x 8-12 side weighted neck curls...........3 x 8-12 leg extensions..........................3 x 8-12 squats....................................3 x 6-8 hamstring curls.........................3 x 8-12 dumbell calf raises.....................3 x 8-12 FRIDAY lat pull downs.........................3 x 8-12 cable rows.............................3 x 8-12 deadlifts................................3 x 6-8 shrugs...................................3 x 6-8 barbell bicep curls..................3 x 8-12 seated hammer curls.............3 x 8-12 wouldnt worry about the foreamrs heavy lats and deads would sort that out! thats my take on things, but also id put it as being push/pull/legs. (so swap weds and fri around) ive re-ordered things also (again only my opinion) and also dubious as to whether you need the neck work. shrugs and deads and great for it
__________________ any questions?? feel free to email me on.... To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. 'there is greatness inside all of us, how deep are you willing to dig? ' |
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09-03-2005, 06:19 PM
| #9 (permalink) |
| Getting HUGE! Join Date: Jan 2005 Location: A Secret Laboratory outside of Washington DC
Posts: 1,870
| How about?? monday (short of failure) bench press................................2 x 8 lat pull downs(chins?).........................2 x 8 barbell shoulder press.................2 x 8 bent over barbell rows................2 x 8 squats....................................2 x 8 stiff leg deadlifts.......................2x8 dumbell calf raises..................2 x 8 barbell bicep curls..................2 x 8 tricep pushdowns........................2 x 8 weighted crunches...................2 x 8 thursday (to failure) bench press................................2 x 8 lat pull downs(chins?).........................2 x 8 barbell shoulder press.................2 x 8 bent over barbell rows................2 x 8 squats....................................2 x 8 stiff leg deadlifts.......................2x8 dumbell calf raises..................2 x 8 barbell bicep curls..................2 x 8 tricep pushdowns........................2 x 8 weighted crunches...................2 x 8
__________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. The Regimen X Bodybuilding System by The Family of X In the great Greek poem by Constantine Cavafy titled "Ithaka," We are reminded that it is the voyage and the adventures on the way that count, not the arrival itself. |
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09-03-2005, 08:18 PM
| #10 (permalink) |
| Looking Freaky Join Date: Aug 2004 Location: UK (Bedfordshire)
Posts: 731
| I notice that two of you say just do one exercise for biceps and one for triceps, is that really going to build arms ? i know you use muscles during other exercises but ive never known doing one exercise. Im not questioning your knowledge (you know better than me) but what happens to dumbell curls and kick backs ect: seems a little weird not to include full arm training so im not saying its not right i just wondered how this would build bigger arms than if i did three exercises per bodypart .
__________________ :lift: BODYBUILDERS DO IT TILL IT HURTS:lift: |
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09-03-2005, 08:55 PM
| #11 (permalink) | |
| Super Moderator  Join Date: Sep 2004 Location: Beer me
Posts: 5,188
| Quote:
If you overtrain you won't get any gains at all. More isn't better. Really the big compound moves like bench presses, military press, rows etc will hit your arms quite a bit. It is not unusual to get great gains in arms from these alone. Ronnie Coleman, who has one of the best biceps in bodybuilding, has claimed to train biceps maybe only once a month. He does HEAVY deads and rows. Many people find their arms explode in size when they actually back off the arm work. You can only try it both ways and see which gets the better results. I have tried: no arm work - ok results but not great lots of arm work - no results at all low volume direct work - 1-2 sets for bis and 2-3 sets for tris - along with big heavy compound work - good results. So for me I generally just do 1 direct set for bis and 2 direct sets for tris, if that. You might find you're the same way, or you might do better with no sets or 10 sets. Only you can find out via trial and error. | |
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09-03-2005, 09:10 PM
| #13 (permalink) |
| Getting HUGE! Join Date: Jan 2005 Location: A Secret Laboratory outside of Washington DC
Posts: 1,870
| Actually you could skip arm training all together and get the arm size your after (arms are the most overtrained bodypart), but I put it in their to satisfy those that need to do curls, BUT if I catch you doing them in the power rack I'll break your neck!  (good read on this... "Big Arms" by Brooks Kubik and Stuart McRobert aka the big 3B series aka Basics Breviated and Best)
__________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. The Regimen X Bodybuilding System by The Family of X In the great Greek poem by Constantine Cavafy titled "Ithaka," We are reminded that it is the voyage and the adventures on the way that count, not the arrival itself. |
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09-03-2005, 09:45 PM
| #14 (permalink) | |
| Super Moderator  Join Date: Jul 2003 Location: Sunny Southern California U.S.A.
Posts: 22,671
| Quote:
6 sets each would be ok but I would not go to failure.
__________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. | |
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09-03-2005, 09:56 PM
| #15 (permalink) |
| Banned  Join Date: Jan 2005 Location: Mid Portugal - by the sea
Posts: 3,077
| [quote=ChefX] but I put it in their to satisfy those that need to do curls, BUT if I catch you doing them in the power rack I'll break your neck! QUOTE] Thats what the power rack is for isnt it? LOL or at least they think it is at my Gym LOL |
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