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-   -   Classic Physique Routines (http://www.muscleandbrawn.com/forums/showthread.php?t=16925)

Jhnsn8 04-27-2014 05:55 PM

Classic Physique Routines
 
Hi everyone,after my Strength Fullbody program 5 months,i want a real little more Size (hypertrophy) / Strength program.. I want a again Fullbody program,because i'm not interesting Modern bodybuilding. I'm huge Fan Golde age oldschool ''Natural'' bodybuilders like a Steve Reeves,Reg Park,Leroy Colbert,Vince Gironda,Eugen Sandow,Marvin Eder.. I wish someday look them!

Anyway i'm register now,because i see the Glwanabe posts (you're really good person) I see Classic Physique Steve Reeves program but i dont understand Progression – Adding Weight. And 8-12 rep ranges too much for me, 6-10 is good for me (Leroy Colbert Recommended own Youtube channel,and i really trust him experiences)

How should I follow a routine? How does it work(Progression – Adding Weight) should be ?

I would be glad if you show a way.
Thank you

BendtheBar 04-27-2014 07:29 PM

Welcome to the forum.

Quote:

I see Classic Physique Steve Reeves program but i dont understand Progression
I assume you are talking about this program:

http://muscleandbrawn.com/forums/showthread.php?t=4773

I believe it's also the same program as this:

http://muscleandbrawn.com/forums/showthread.php?t=6454

An example provided scheme was:

Quote:

1x12x135 no change
1x8x170 added weight dropped reps
1x8x210 added weight dropped reps
You try to work the 170 pound set to 12 reps. The goal is to get to this point:

Quote:

1x12x135 no change
1x12x170 added weight dropped reps
1x8x210 added weight dropped reps
Once you do, you try to work the top set to 12 reps:

Quote:

1x12x135 no change
1x12x170 added weight dropped reps
1x12x210 added weight dropped reps
When this occurs, you add weight.

I hope that makes sense.

jdmalm123 04-27-2014 07:29 PM

Quote:

Originally Posted by Jhnsn8 (Post 475867)
t i dont understand Progression Adding Weight. And 8-12 rep ranges too much for me, 6-10 is good for me

How should I follow a routine? How does it work(Progression Adding Weight) should be ?

If you can't do 8-12 reps, you can start with a lower weight and work up from there. 6-10 is not that different though so use it if it is your preference.

Most progressions work like this: When you can hit all your reps and sets with good form, add weight. How much weight? It doesn't matter. Then continue doing the routine until you can properly get all your sets and reps with the new weight. When that happens, add weight again. Adding 5-10 lbs is a rule of thumb for most big lifts.

For example:

Squat
Week 1 - 3 sets of 135x10 reps. Smooth, good depth...ok to add weight.

Week 2 - 3 sets of 140x10 reps. Same as week one, add weight.

Week 3 - 3 sets of 145x8 reps. Good reps but heavy. Stay at same weight.

Week 4 - 3 sets of 145x9 reps. Good reps but heavy. Stay at same weight.

Week 5 - 3 sets of 145x10 reps. Got all reps Add weight!

Week 6 - 3 sets of 150x9 reps. ....AND SO ON...

Call_Me_Ishmael 04-27-2014 09:17 PM

Quote:

Originally Posted by Jhnsn8 (Post 475867)
Hi everyone,after my Strength Fullbody program 5 months,i want a real little more Size (hypertrophy) / Strength program.. I want a again Fullbody program,because i'm not interesting Modern bodybuilding. I'm huge Fan Golde age oldschool ''Natural'' bodybuilders like a Steve Reeves,Reg Park,Leroy Colbert,Vince Gironda,Eugen Sandow,Marvin Eder.. I wish someday look them!

Anyway i'm register now,because i see the Glwanabe posts (you're really good person) I see Classic Physique Steve Reeves program but i dont understand Progression – Adding Weight. And 8-12 rep ranges too much for me, 6-10 is good for me (Leroy Colbert Recommended own Youtube channel,and i really trust him experiences)

How should I follow a routine? How does it work(Progression – Adding Weight) should be ?

I would be glad if you show a way.
Thank you

Colbert's great and I like his stuff. In fact, he was one of the big influences that lead my to try full body workouts (I'm doing such a routine right now).

Since we're on the subject of reps and you mentioned Colbert and full body workouts, here's Colbert's thoughts on the subject.

This may or may not apply to what you're doing, but since your'e a fan of full body workouts and Leroy, here it is.


Jhnsn8 04-28-2014 05:24 AM

Quote:

Originally Posted by jdmalm123 (Post 475885)
If you can't do 8-12 reps, you can start with a lower weight and work up from there. 6-10 is not that different though so use it if it is your preference.
For example:

Squat
Week 1 - 3 sets of 135x10 reps. Smooth, good depth...ok to add weight.

Week 2 - 3 sets of 140x10 reps. Same as week one, add weight.

Week 3 - 3 sets of 145x8 reps. Good reps but heavy. Stay at same weight.

Week 4 - 3 sets of 145x9 reps. Good reps but heavy. Stay at same weight.

Week 5 - 3 sets of 145x10 reps. Got all reps Add weight!

Week 6 - 3 sets of 150x9 reps. ....AND SO ON...

All Sets,same weight? For example; 3set of 135x10 reps
135 X 10
135 X 10
135 X 10

No ramping or another system? (first set %60,set 2 %80,final set work set %90 etc..)

@Call_Me_Ishmael Yea i see this video,Leroy says 3 set is enough and no down 6 reps and no high 10 reps.. But i need a good Routine and System for now (Progressive or Ramping or Straight Sets etc..)

@BendtheBar really dont understand (because my English not good) I think this adding weight process is very long? biweekly? When we are adding weight or Which set adding weight?



Need a good Routine/System (Progression – Adding Weight) my really weak Point (less strength) Chest and Steve Reeves Classic Program Squat,BB Row,BHNP and then doing Bench Press,i dont want this ranking

Jhnsn8 04-28-2014 03:17 PM

I think HLM (Heavy,Light,Medium) type program is good think for me but i seperate Squat,Bench Heavy on Monday Deadlift and BHNP Heavy on Friday; I think this Routine,if you share your ideas im very happy..

Monday [H]
Squat 3x6 (Heavy)
Bench Press 3x6 (Heavy)
BB Row 3x8
BHTNP 3x8
Barbell Curl or Preacher Barbell Curl 3x10
Dips 3x10
DB Pullover Vacuum 3x10

Wednesday [Pure Light Day,it's condition and CNS recovery day but i dont like full isole movements this day,because if you see Steeve Reeves Classic Physique routine,always doing same movements M/W/F only Friday Drop BB Row and doing Deads]
Squat or Lunge or H.Squat ? 3x10-12
Bench Press or Incline Bench Press ? 3x10-12
Wide Grip Pullup 3x10-12
Seated Dumbell Press 3x10-12
*SLDL 3x10-12 (Maybe dont do this?)
Barbell Curl or Preacher Barbell Curl 3x10-12
1 arm Triceps Extention 3x10-12
Abs Roller 3x12

Friday [M]
Squat 3x8-10
Deadlift 3x6 (Heavy,2 warmup ramping and 1 Work set)
Bench Press 3x8-10
BHNP (Heavy) 3x6
Chinup 3x8-10
Dips 3x8-10
Dumbell Pullover Vacuum 3x8-10


-Progression Adding Weight-
Heavy Compound Movements always doing warmup sets
Heavy Compound Movements,I try add weight weekly 5 lbs to Bench,BHNTP 10 lbs Squat and Deadlift
If i fail (Example Squat 1x6 270lbs 1x6 270lbs and if i not do 6 reps,only 4 reps when can i easly doing 3set 6 reps Add Weight)
Modarete and Light movements if doing all 3sets 8-10 or 10-12 reps easly adding weight too

What do you think that?

Call_Me_Ishmael 04-28-2014 07:37 PM

Quote:

Originally Posted by Jhnsn8 (Post 476085)
I think HLM (Heavy,Light,Medium) type program is good think for me but i seperate Squat,Bench Heavy on Monday Deadlift and BHNP Heavy on Friday; I think this Routine,if you share your ideas im very happy..

Monday [H]
Squat 3x6 (Heavy)
Bench Press 3x6 (Heavy)
BB Row 3x8
BHTNP 3x8
Barbell Curl or Preacher Barbell Curl 3x10
Dips 3x10
DB Pullover Vacuum 3x10

Wednesday [Pure Light Day,it's condition and CNS recovery day but i dont like full isole movements this day,because if you see Steeve Reeves Classic Physique routine,always doing same movements M/W/F only Friday Drop BB Row and doing Deads]
Squat or Lunge or H.Squat ? 3x10-12
Bench Press or Incline Bench Press ? 3x10-12
Wide Grip Pullup 3x10-12
Seated Dumbell Press 3x10-12
*SLDL 3x10-12 (Maybe dont do this?)
Barbell Curl or Preacher Barbell Curl 3x10-12
1 arm Triceps Extention 3x10-12
Abs Roller 3x12

Friday [M]
Squat 3x8-10
Deadlift 3x6 (Heavy,2 warmup ramping and 1 Work set)
Bench Press 3x8-10
BHNP (Heavy) 3x6
Chinup 3x8-10
Dips 3x8-10
Dumbell Pullover Vacuum 3x8-10


-Progression – Adding Weight-
Heavy Compound Movements always doing warmup sets
Heavy Compound Movements,I try add weight weekly 5 lbs to Bench,BHNTP 10 lbs Squat and Deadlift
If i fail (Example Squat 1x6 270lbs 1x6 270lbs and if i not do 6 reps,only 4 reps when can i easly doing 3set 6 reps Add Weight)
Modarete and Light movements if doing all 3sets 8-10 or 10-12 reps easly adding weight too

What do you think that?

I started a full body program over a month ago.

IMO just train your whole body and learn to listen to it.

If I train heavy on Monday, for example, it's pretty much impossible to train heavy again on Wednesday. In other words, I train light on Wednesday because that's what my body tells me to do.

After training light on Wednesday, I come to Friday's workout a little more spry than I was on Wednesday. So I can hit it a little harder.

After that, I take the whole weekend off.

A moderate workout Friday followed by two full days off leaves me refreshed and ready to hit it hard again Monday.

But again, I state this not as an iron clad rule. This is just my experience and me trying to do what my body tells me to do.

Based on my understanding, the old school lifters more or less listened to their bodies, rather than following strict parameters.

But again, I'm still learning this stuff too.

There's many variations on the full body workout.


I'm currently following this full body workout with very minor tweaks here and there.

I've kept all the major compound lifts. I kept the barbell squat on Monday, but I personally don't like front squats, so instead of that I do leg presses or maybe just do light barbell squats.

I like this routine a lot. Steve has a really great piece on full body workouts here with several different variations. I recommend checking it out if you haven't already. Great stuff.

jdmalm123 04-28-2014 09:34 PM

Quote:

Originally Posted by Jhnsn8 (Post 475946)
All Sets,same weight? For example; 3set of 135x10 reps
135 X 10
135 X 10
135 X 10

No ramping or another system? (first set %60,set 2 %80,final set work set %90 etc..)

Not necessarily. That example was sets across, but ramping is fine. Percentages are fine...you can ramp the warmups to working sets across that are specific percentages if you want! :)

Quote:

Originally Posted by Jhnsn8 (Post 475946)
@BendtheBar really dont understand (because my English not good) I think this adding weight process is very long? biweekly? When we are adding weight or Which set adding weight?

Add weight as often as possible...that's usually weekly for a beginner and less often as you advance.

CLEEPER 04-28-2014 09:40 PM

I explained this program on muscle and strength through pm. Hope you find the answer you want here.

Jhnsn8 04-29-2014 04:36 AM

@Call_Me_Ishmael I dont want to different compound exercises every workoutday,This does not seem right to me but HLM idea is really good i think..

Please say something my wrote above the program ..


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