My Upper/Lower

[gethuge69]

Originally Posted by TitanCT

lacking something that hits middle back (rhomboids, etc) and medial/lower traps. you need a row with high elbows somewhere in there.

where? how?

[gethuge69]

Originally Posted by Off Road

Spend a year or two with that before you think about working with volume, working muscle groups from every angle, and isolation exercises. Build the foundation.
.

I have actually spent a DECENT amount of time building a foundation. At 150 lbs I was Benching 240x3, squatting 285x5, and deadlifting 315x5.. Not great but I did have a time where I was always progressing with my strength.. So im not a tottal newbie and I do have atleast 3+ years of REAL logical lifting experience.. This is why I didn't go if adding more volume was the way to go

Edit - Ofcourse, you definitely know more than me Offroad- and I would rather take your advice which is why I am asking. If you feel this is the best way to go im going to do it the way you say. Because metaphorically speaking- i'd rather get a medication prescription from a doctor rather than a plumber.. Me being the plumber in this situation. if i KNEW i wouldn't be asking, so i take your advice very seriously as a lot of people in this forum as I believe this to be 1 of the best muscle forums out there

[Off Road]

I know you have been lifting lately without being progressive. My advice would be to start back with a basic routine, milk it, then start adding in other stuff slowly.

For others reading this...

If you are just starting out, or returning after a layoff or other types of routines that are taking away from your foundation, it is best to start [back] with a basic and sensible routine. After you have built the foundation, keep progressing on the big lifts but start adding in volume and other lifts slowly.

Say you've worked up to a good weight with squats and now it is really tough to keep progressing. It could be time to add in more lifts that will help the squat and make the routine more well-rounded. Don't throw the kitchen sink at it, rather a couple of hard sets of stiff-legged deadlifts and perhaps a couple of sets of walking lunges could be the ticket for further strength in the squat and more hypertrophy gains. Adding these lifts in too early could slow progress on the squat which will be more than enough to realize strength and size gains. You see, you add when you need it, not just because you want it...

[gethuge69]

Originally Posted by Off Road

I know you have been lifting lately without being progressive. My advice would be to start back with a basic routine, milk it, then start adding in other stuff slowly.

For others reading this...

If you are just starting out, or returning after a layoff or other types of routines that are taking away from your foundation, it is best to start [back] with a basic and sensible routine. After you have built the foundation, keep progressing on the big lifts but start adding in volume and other lifts slowly.

Say you've worked up to a good weight with squats and now it is really tough to keep progressing. It could be time to add in more lifts that will help the squat and make the routine more well-rounded. Don't throw the kitchen sink at it, rather a couple of hard sets of stiff-legged deadlifts and perhaps a couple of sets of walking lunges could be the ticket for further strength in the squat and more hypertrophy gains. Adding these lifts in too early could slow progress on the squat which will be more than enough to realize strength and size gains. You see, you add when you need it, not just because you want it...

Offroad, great point!

Disregard my PM. I am going to stay milking this program. And to be honest- I'm not even going to add in volume even later on. Just change up some exercises & rep ranges! Why mess with the basics? If bench stalls at 6-8 rep ranges.. go to 10-12 reps.. Try going from tricep pusdhowns to skullcrushers.. Switch chins to lat pull downs, DB rows to barbell rows.. Bicep curls to hammer curls.. Deadlift from 8 to 10 reps? switch it to 5-6 reps, etc! Thanks again Offroad!

[Off Road]

The changes can even be more basic than that. For instance; Changing the angle of your bench, or the depth of your squat, or...

Well, you get the idea.

[gethuge69]

Originally Posted by Off Road

The changes can even be more basic than that. For instance; Changing the angle of your bench, or the depth of your squat, or...

Well, you get the idea.

Well Said.

The Final Routine (for anyone looking for a nice plan thanks to Offroad)

Upper 1
Bench Press 4x6-8
Incline DB Press 3x10
Chins 2xfailure
1 Arm Db Row 3x15
Tricep Pushdowns 3x15
Curls 3x15


Lower & Traps
Squat 3x8-10
Split Squat 2x10
DB SLDL 3x10
Calf Raise 2x20
Face Pulls 3x20

Upper 2
Incline Bench 3x10
DB Shoulder Press 2x10
Chest Dips 3x10
Chin-ups 3 x max reps
Tricep Pushdown with Bar 3x10
Curls 3x15


Lower & Traps
Deadlift 3x8-10
Leg Extensions 3x15
Leg Curl 3x15
Calf Raises 2x15
DB Shrugs 4x15

[TitanCT]

Originally Posted by gethuge69

Well Said.

The Final Routine (for anyone looking for a nice plan thanks to Offroad)

Upper 1
Bench Press 4x6-8
Incline DB Press 3x10
Chins 2xfailure
1 Arm Db Row 3x15
Tricep Pushdowns 3x15
Curls 3x15


Lower & Traps
Squat 3x8-10
Split Squat 2x10
DB SLDL 3x10
Calf Raise 2x20
Face Pulls 3x20

Upper 2
Incline Bench 3x10
DB Shoulder Press 2x10
Chest Dips 3x10
Chin-ups 3 x max reps
Tricep Pushdown with Bar 3x10
Curls 3x15


Lower & Traps
Deadlift 3x8-10
Leg Extensions 3x15
Leg Curl 3x15
Calf Raises 2x15
DB Shrugs 4x15

chins twice a week? do a damn barbell row or supported row or T-Bar row..SOMETHING mang!
No chest flye at all? 3 presses tho?
Facepulls are arguable as "trap" exercises. they do work the traps, they also heavily work rear delts...

[gethuge69]

Originally Posted by TitanCT

chins twice a week? do a damn barbell row or supported row or T-Bar row..SOMETHING mang!
No chest flye at all? 3 presses tho?
Facepulls are arguable as "trap" exercises. they do work the traps, they also heavily work rear delts...

How would you set it up?? Like this:?

Upper 1
Bench Press 4x6-8
Incline DB Press 3x10
Chins 2xfailure
1 Arm Db Row 3x15
Tricep Pushdowns 3x15
Curls 3x15


Lower & Traps
Squat 3x8-10
Split Squat 2x10
DB SLDL 3x10
Calf Raise 2x20
Barbell Shrugs 4x10

Upper 2
Incline Bench 3x10
Barbell Row 3x10
Flys 3x12
DB Shoulder Press 2x10
Tricep Pushdown with Bar 3x10
Curls 3x15


Lower & Traps
Deadlift 3x8-10
Leg Extensions 3x15
Leg Curl 3x15
Calf Raises 2x15
DB Shrugs 4x15

[Off Road]

This is getting silly and you seem to be getting overwhelmed with creating a routine. That is why it's a job better left to guys with a ton of experience. There are a bunch of good routines on this forum if you search for them. I think you would be much better off going with a pre-written routine. I think in our attempt to educate you, we are just confusing you.

[gethuge69]

Originally Posted by Off Road

This is getting silly and you seem to be getting overwhelmed with creating a routine. That is why it's a job better left to guys with a ton of experience. There are a bunch of good routines on this forum if you search for them. I think you would be much better off going with a pre-written routine. I think in our attempt to educate you, we are just confusing you.

Silly? I appreciate your advice before, but someone mentioned something else- so I entertained the idea.. I didn't want to just ignore Titan's idea. True this is getting overwhelming but that is because different posters chime in with different thoughts. Obviously i'd like to have one good plan and not have to keep thinking about it.

The problem with some of the routines i've found on this forum are they are bodybuilding splits. (atleast the ones i've found) As in they bomb one muscle group a week (i.e. chest/tris, back/bis, legs, shoulders). I don't like that little frequency as I've read thats not ideal for growth.

I don't want to keep going back and fourth- but ofcourse i'd want the most logical and well though-of plan thats going to give me optimal results. Many people spend years of training doing totally bad routines.