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Muscle Building and Bodybuilding Topics related to muscle building, bodybuilding, including training and fullbody workouts. If you are looking for great advice on gaining muscle this forum is for you.

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Old 10-16-2009, 11:40 AM   #1
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Default Need feedback on my bodybuilding routine

I'm 5'9, 147.

4 day split day 1 day 2 rest day 1 day 2 rest rest
Day 1
Chest/shoulders/Triceps
Barbell Bench Press 6-8x4
incline Dumbell press 6-8x4
Shoulders
Standing Military press 6-8x4
Barbell upright row 6-8x4
Tris Close Grip Bench Press 6-8x4
Lying extension 6-8x4
Day 2 Legs And Back/biceps 90 sec rest
Squat 6-8x4
Leg Press 6-8x4
Lying Leg cull 6-8x4
Deadlift 6-8x4
Chins up(wide grip) 8-10x4
Dumbell Rows 6-8x4
Barbell Curl 6-8x4
Seated Ez Bar preacher curl 6-8x4

Both days have Abdominal Crunchs and hanging leg raises 12-15 15 sec rest 3sets
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Old 10-16-2009, 01:47 PM   #2
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How long have you been lifting?

What are your long term goals?
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Old 10-16-2009, 01:50 PM   #3
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More information is needed here, but in my opinion I think you have too much volume on each day and your workouts are going to take a long time. I would stick to basic compounds
bench, squat, deadlift, bent over rows, and military press

If you are a beginner I would look into a workout program like madcow's 5x5, or mark rippetoes starting strength. Look through MAB's site, there are a ton of great programs on there.
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Old 10-16-2009, 03:29 PM   #4
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I've heard of rippletoes I think. Too much volume? Should I split it up more?
my goals are to put on muscle and train as a bodybuilder.
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Old 10-16-2009, 03:34 PM   #5
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Well are you a beginner? If so I would stick to heavy compounds and add weight with each workout and then later you could switch to a bodybuilding style routine. I would split it up more, check out bigfivefive's log, he does a bodybuilding split. One i have done with success before is:
Monday: Chest/ Biceps
Tuesday: Legs
Thursday: Back/Triceps
Friday: Shoulders/Traps/Calves
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Old 10-17-2009, 05:40 AM   #6
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If you could also tell them a little bit about your diet. These guys have a wealth of knowledge. I learn something new all the time.
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Old 10-17-2009, 07:49 AM   #7
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thanks for all the help. I've been lifting for about a year. Gained a few pounds but thats it. For diet I eat protein every 3 hours with some protein shakes and I eat normal meals breakfst lunch and dinner. Ive made many mistakes. Had a thread at another site and hundred diffrent opinions. machines are ok. Machines aren't ok. Rippletoes is good. 5x5 is good. Jay Cutler routine is good. HIT is good. Im so confused I thought more would be better no matter what I did?

Could I train only 2 or 3 times each week and do more whole body?
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Old 10-17-2009, 02:39 PM   #8
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If you only want to train 2 or 3 times a week. I would lean more towards power movements and not bodybuilding movements. The power movements will add size and strength. I would say power movements and core exercises with some push ups and pull ups.
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Old 10-18-2009, 05:41 AM   #9
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Quote:
Originally Posted by Fcat611 View Post
I've been lifting for about a year.
Then we will say your an intermediate lifter. You have enough conditioning to work a proper program geared towards your goals.

Gained a few pounds but thats it.
Have you gotten stronger in the last year? What are your current lifts?

For diet I eat protein every 3 hours with some protein shakes and I eat normal meals breakfst lunch and dinner.

Ive made many mistakes.
Everybody makes mistakes, welcome to the club.

Had a thread at another site and hundred diffrent opinions.
There always will be. Have I spoken to you on another site?

machines are ok.
This is true. However, I prefer barbells, for various reasons.

Rippletoes is good.
Yes, it is
5x5 is good.
Yes, it is
Jay Cutler routine is good.
NO! Do not, I repeat, DO NOT take any pro's routine, and use it. That routine is for, reading entertainment purpose's only! Your not that pro, on many levels, and will fail on their routine.

HIT is good.
When used properly. Don't worry about this stuff right now.

Im so confused
I'm not surprised, I hope we can help you.

I thought more would be better no matter what I did?
Actually, it the opposite.

Could I train only 2 or 3 times each week and do more whole body?
Yes, this is the plan I will show you. It's not the only way to train, but has worked well for the last 70 years. It will work for you too.
You have some homework to do before we get started.
Read this information. Read this article first, and read it twice.

The WeighTrainer - The Rules of Productive Weight Training for The Drug-Free Trainee

At your leisure read the rest of Casey's work, but do read all of it.

The WeighTrainer - Bodybuilding, Powerlifting, Weightlifting, Strength Training, Nutrition

Lots of good reading avalable here as well. Sign up for the free pdf magazine he offers. It has lots of solid old school training methods.

http://classicphysiquebuilder.blogspot.com/

This post will be cont. I will add to it, as I edit it.


Read this program, this is a solid program that will make you grow, if you put forth the work required. There are some variations that can be done to it, but for now do this. Don't confuse what I said about Jay Cutler's routine, and this Arnold routine. This routine is appropriate for you. Don't worry that it is labled a beginners routine.

Is there any equipment that this calls for that you don't have access to? Just to be clear, it is the first workout in the article to use. Read the link for the directions. The only part of the directions that I would change is, take as little rest as possible between sets. About 1 minute is enough. Work to complete the workout in no more than an hour.

If you think there's not enough variety with this plan, your wrong. There is a lot more going on here than meets the eye. Don't let your ego get in the way. Start with a weight that will allow you to move up in weight easily, over the first few weeks. When you go on a wholebody routine, you need to allow for your body to adapt to the workload. This is a lot of work, as you will find out.

Back Squats 55
Chin-Ups or Pull-Ups 55
Dips or Bench Press 55
Wrist Work (Grip Work) 210
Calves 215-20

Workout B

Front Squats 55
Rows 55
Standing Press 55
Deadlifts 35 (2 warm-up sets and 1 “stabilizer set”)
Wrist Work 210
Calves 215-20

Week 1: A, B, A
Week 2: B, A, B
Week 3: A, B, etc



http://muscleandbrawn.com/2009/06/th...nner-programs/

Last edited by glwanabe; 10-18-2009 at 07:15 AM.
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Old 10-18-2009, 11:08 AM   #10
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Or you could read Casey's articles here on site as well:

Casey Butt
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