My current training routine? Thoughts?

[jagerbombme]

Just wondering what some of you think of this style of training, possibly what it's called if there's a name for it, and how effective you think it is for bodybuilding purposes, iow, size first, then strength in order of priorities.
we also don't usually take a day off, or it might be one day off per week, so the routine is repeated immedietly. Also, we have been hitting legs more often, doing legs on say back day and arm day, but not a whole leg routine, squats, leg extensions, leg curls, OR, squats and deads. trying to hit legs twice per week no matter what. Thinking of switching to DC training, I'm not sure. I wouldn't mind tweaking this routine out either, curious what you think.

if i was gonna change this, i'd drop arm day, add dips to chest day and do
chest day, back day, leg day, shoulder day, repeat. the frequency would be similair to dc, just different with the rp and only doing one working set and the stretching. well, what you guys think?

chest day

incline db presses 1 warm up set, 3 heavy sets 10 reps, 2 sets of 21's
incline flies 3 sets of 10
flat db presses 21's 3 sets
cable up's 4 sets 12 reps 30 second rest
cable flies same as cable ups

back day
3 sets wide grip pull ups
3 sets chins
3 sets wide grip pull down behind the neck
5 sets dual pulley cable pull downs
3 sets low row
3 sets bent over rows
3 sets hammer strength row machine

shoulder day
dead lifts 1 warm up, 3 sets heavy
db military presses 1 warmup, 3 sets heavy, 2 sets 21's
standing barbell military press 3 sets
full crosses 3 sets
side delt lateral machine 3 sets
cables to the side for side delts
db front raises
bent over reverse flies? i don't know what have the real terms for this shit is hehe
shrugs
upright rows

arm day
everything is supersetted
dips and rope curls
seated tri extensions and standing barbell curls
widegrip pushdowns and seated db curls
reverse pushdowns for tri's and db hammer curls
wrist curls
the rope

legs
squats
leg presses
leg extensions
leg curls
hip adductions and abductions
calves

[Pan]

I think you know how I feel about bodybuilding routines my friend :)

DC training is a strange one for me...muscle hypertrophy does tend require a certain amount of volume (that's not to say you should do 30 sets per bodypart), which is something DC is short on. What it lacks in volume it makes up for in intensity with the rest pause method. And it relies more on repeatedly hitting the muscles more than once in a week than bashing them for a single session.

The extreme stretches don't actully have any scientific evidence to prove that it induces hyperplasia in humans. The findings bird wing study cannot be generalised to humans. However stretching is a very good practice as it keeps the muscles supple and encourages good posture, so for this reason I like it.

On the whole I did actually quite like DC training when I tried it. I didn't like some of the stretches like for the shoulder and biceps, but these were minor niggles. Iron Island is the poster boy for DC on this board, he's had a lot of success with it.

[jagerbombme]

I think you know how I feel about bodybuilding routines my friend :)

DC training is a strange one for me...muscle hypertrophy does tend require a certain amount of volume (that's not to say you should do 30 sets per bodypart), which is something DC is short on. What it lacks in volume it makes up for in intensity with the rest pause method. And it relies more on repeatedly hitting the muscles more than once in a week than bashing them for a single session.

The extreme stretches don't actully have any scientific evidence to prove that it induces hyperplasia in humans. The findings bird wing study cannot be generalised to humans. However stretching is a very good practice as it keeps the muscles supple and encourages good posture, so for this reason I like it.

On the whole I did actually quite like DC training when I tried it. I didn't like some of the stretches like for the shoulder and biceps, but these were minor niggles. Iron Island is the poster boy for DC on this board, he's had a lot of success with it.


So what i'm doing is a bodybuilding type routine? I am getting stronger, my bro is getting stronger, we are both putting on size. we change shit up every now and then adding in 21's. maybe i'll add in some rp's i still end up hitting every muscle twice per week so i might just try to form my own training off the new knowledge. i do want to back off some of the fluff for awhile and let the tendons get a break for a few weeks and concentrate on more of the multiple muscle exercises.

[JG1]

So what i'm doing is a bodybuilding type routine?


Yeah it's a BB split. Mine is very similar

1) Chest, abs, cardio
2) Back, traps, cardio
3) Shoulders, calves, abs, cardio
4) Quads, Hams, cardio
5) Arms, abs, cardio
6) Off
7) Off

[jagerbombme]

Yeah it's a BB split. Mine is very similar

1) Chest, abs, cardio
2) Back, traps, cardio
3) Shoulders, calves, abs, cardio
4) Quads, Hams, cardio
5) Arms, abs, cardio
6) Off
7) Off


nice, you getting good results? how many sets do you do for chest and back. do you alternate some times heavy and sometimes lower weight, less rest

[JG1]

Hell yeah I get good results. :)

If I didn't I'd have abandoned it long ago.

I do 12 sets for chest, 16 for back not including traps and lower back. My chest also sort of gets a secondary workout on friday from triceps dips and closegrip presses.

Lately I've been doing my iso exercises first for chest, shoulders, and legs. Allows me to go lighter on the compound movements while still taxing the muscle just as if not more intensly then before. I was an injury waiting to happen....160lb flat d-bell presses, 135lb seated d-bell presses. Now I'm using about 2/3 that weight and getting better results.

[A L]

Just my .02, but it looks like 10lbs of shit in a 5lb bag.

[Doggy]

Now I'm an older trainer (48) but I just think there's too much volume.
but like AL it's just my .02cents.

If it works for your body...blast away!

[BiggT]

I am gonna give my opinion since the post is on an open forum, in no way am I criticizing, it's just an honest opinion in response to an honest question.

It's 10lbs of shit in a 5lb bag man, it might even be 12lbs of shit, we'd have to weigh it to be sure though.

I really hate to call something a "BB routine" or a "PL routine" or a "Football routine" or whatever. What it boils down to in the weight room is making progress and a program is simply a way to foster progress. No more, no less. The sport-specific things to prepare someone for a BB show, a PL contest, or a football season need to be accounted for at the right time and in the right place, but good training is good training when it comes to adding muscle to a frame.

Look at bodybuilding over the last 35 years. Styles of training that are considered popular have changed drastically. Bodies keep getting bigger and leaner because doses of drugs and ancillaries keep getting higher and higher. Hell, there are goobers on discussion boards running over a gram of test per week and I know 10th graders who are both bigger and stronger than them. Most of the bodypart splits in a gay porn, or excuse me, a bodybuilding mag nowadays wouldn't grow an ounce of muscle on an 18 year old boy fresh off his first trip to the strip joint. But, if you are walking around with the test levels of 25 men combined, you're gonna make at least some progress so long as you to to the gym and stimulate. Those guys might never be world-class, but it'll be good enough to wear under armour to a night club or pose shirtless in a myspace cell phone pic. That's where many get a lot of the ideas that something is better for size because it is a boatload of crap.

In my opinion, and you can take it for what it's worth, size and strength are related and size is the body's response to you getting stronger. I know everyone knows that guy who weighs a buck 80 and benches 450 raw, but with most of the population, so long as you're not doing pure neural work (think max singles, doubles, and triples), you're going to grow by getting better at squats, rows, deadlifts, bench, incline, military, etc. The big multi-joint lifts trained not to blast yourself into submission, but trained in a way that fosters progress over time. The body adapts and grows muscle so long as you feed it enough. The fluff just interferes with recovery and really doesn't contribute to gains and does more harm than good. A little is okay if you like leaving the gym nice and swollen, but keep it at that and don't lose sight of the goal, to get better.

With the above routine, it is gonna be hard to improve at the important stuff because the natural instinct that it breeds is to sandwich in as much random shit as possible and train to get sore, rather than organize training in a manner that is going to allow for the greatest gains on your lifts over time, which allows for the greatest amount of muscle gained over time provided you eat enough.

[matt1990]

Lol this sounds like the same post BiggT gave me lol before he helped me with ym current one which has done wonders thus far lol..Man knows what he is talkign about for sure!

Matt~

[getjacked]

So what i'm doing is a bodybuilding type routine? I am getting stronger, my bro is getting stronger, we are both putting on size. we change shit up every now and then adding in 21's. maybe i'll add in some rp's i still end up hitting every muscle twice per week so i might just try to form my own training off the new knowledge. i do want to back off some of the fluff for awhile and let the tendons get a break for a few weeks and concentrate on more of the multiple muscle exercises.


ok then if you are getting stronger and bigger why change anything drastic? back off on some volume if you want your tendons to chill out.

[jagerbombme]

wow, big mixed bag of views here.

[getjacked]

wow, big mixed bag of views here.

ya i think my opinions are the minority in todays day and age. my opinion is that if you are gaining strength and size then, sorry to be blunt, what the fuck is the point of changing anything?

my suggestion is to not fall into any dogma that the internet has produced. once you start to get tangled up in all the horseshit of the internet you will be fucked. if what you're doing is working stick with it. if your in pain then back off on some volume.

[Maxx Power]

Gotta tel ya, Ive changed my shit around as much as anyone. Right now i do a five day split and blast each group and it works for me. Like the other say some works for some and not for others. As far as DC goes im one of those guys that likes it. Ill do it again after June actually. Id say for you to check out all the logs on this board and put somehting else together. Iron Island has some good ideas and id deffinetly check Vascular's advise too.

[sassy69]

Just wondering what some of you think of this style of training, possibly what it's called if there's a name for it, and how effective you think it is for bodybuilding purposes, iow, size first, then strength in order of priorities.
we also don't usually take a day off, or it might be one day off per week, so the routine is repeated immedietly. Also, we have been hitting legs more often, doing legs on say back day and arm day, but not a whole leg routine, squats, leg extensions, leg curls, OR, squats and deads. trying to hit legs twice per week no matter what. Thinking of switching to DC training, I'm not sure. I wouldn't mind tweaking this routine out either, curious what you think.

if i was gonna change this, i'd drop arm day, add dips to chest day and do
chest day, back day, leg day, shoulder day, repeat. the frequency would be similair to dc, just different with the rp and only doing one working set and the stretching. well, what you guys think?

chest day

incline db presses 1 warm up set, 3 heavy sets 10 reps, 2 sets of 21's
incline flies 3 sets of 10
flat db presses 21's 3 sets
cable up's 4 sets 12 reps 30 second rest
cable flies same as cable ups

back day
3 sets wide grip pull ups
3 sets chins
3 sets wide grip pull down behind the neck
5 sets dual pulley cable pull downs
3 sets low row
3 sets bent over rows
3 sets hammer strength row machine

shoulder day
dead lifts 1 warm up, 3 sets heavy
db military presses 1 warmup, 3 sets heavy, 2 sets 21's
standing barbell military press 3 sets
full crosses 3 sets
side delt lateral machine 3 sets
cables to the side for side delts
db front raises
bent over reverse flies? i don't know what have the real terms for this shit is hehe
shrugs
upright rows

arm day
everything is supersetted
dips and rope curls
seated tri extensions and standing barbell curls
widegrip pushdowns and seated db curls
reverse pushdowns for tri's and db hammer curls
wrist curls
the rope

legs
squats
leg presses
leg extensions
leg curls
hip adductions and abductions
calves



How long does it take to get out of the gym then? On my usual splits I do 2 body parts / day (outside of my DC experiment) like JG1 with 3-4 exercises, 3 sets of each on the larger muscle group (e.g. back) and then 3-4 exercises on the smaller group (e.g. bis) -- I like to superset stuff for bis & tris so that puts me closer to 4 exercises. I'm baked by then. I generally base it all on how baked I am ... sometimes stuff feels like its "in the zone" and I want to push until I either can't get it off the ground or my form starts to break. If I don't feel like its big challenge but maybe the weight starts to get where I need a spotter or I'm having tendonitis trouble, I'll slow down the negatives or do an RP approach. I dont' necessarily have to be sore, but I want to feel like worked for it.

Too much tho, just leaves you burnt... I think it also compromises the quality of your last sets vs your first sets.

[jagerbombme]

How long does it take to get out of the gym then? On my usual splits I do 2 body parts / day (outside of my DC experiment) like JG1 with 3-4 exercises, 3 sets of each on the larger muscle group (e.g. back) and then 3-4 exercises on the smaller group (e.g. bis) -- I like to superset stuff for bis & tris so that puts me closer to 4 exercises. I'm baked by then. I generally base it all on how baked I am ... sometimes stuff feels like its "in the zone" and I want to push until I either can't get it off the ground or my form starts to break. If I don't feel like its big challenge but maybe the weight starts to get where I need a spotter or I'm having tendonitis trouble, I'll slow down the negatives or do an RP approach. I dont' necessarily have to be sore, but I want to feel like worked for it.

Too much tho, just leaves you burnt... I think it also compromises the quality of your last sets vs your first sets.


honestly 1.5-2 hours of lifting. we start with the compound heavy most important exercises and then dwindle down to the "fluff" (pan, hehe), honestly the compound exercises are heavy, sometimes 21's are thrown in, and the fluff you see is usually minimal rest time, very light weight, 15-20reps just to burn the shit outta the muscles.

the reason for the volume is from reading some training shit on elite i believe and people saying hit 20-25 sets per big muscle group. this is where me and my partner kinda fell into this training scheme. i see more results off this than anything else i've tried.

tried rest pause tonight on arms, gotta say, we were only halfway through arm routine decided to do rest pause on seated tricep extensions, and barbell curls. couldn't really finish the workout that normally i have no problem finishing. my muscles were shot. i have a hard time on my routine getting them shot. so i might not go to the text book dc, but reduce volume and add this rest pause cause it sure has to be causing serious muscle breakdown the way i was feeling. my muscles don't feel that fatigued after the whole routine and total sets were cut in half adding one set of rest pause.

[sassy69]

My thought is if you are looking to do that amount of volume AND w/ the RP intensity, you're going to crap out quickly. So if you're saying you'd adjust it down some w/ the "interval" style training, then I could see that. I will give you that those bursts are awesome. What I'm having issue w/ is I just feel like I need "more" on my lower body stuff - like a burnout exercise after a heavy leg press or something ... dunno maybe its me.. I've been sporadic this spring so its sort of a lot of warmup and working up to a set that feels right - primary for free-standing exercises like squat or DL. I guess this is my body telling me I need to build up my core & work on flexibility some more....

[jagerbombme]

My thought is if you are looking to do that amount of volume AND w/ the RP intensity, you're going to crap out quickly. So if you're saying you'd adjust it down some w/ the "interval" style training, then I could see that. I will give you that those bursts are awesome. What I'm having issue w/ is I just feel like I need "more" on my lower body stuff - like a burnout exercise after a heavy leg press or something ... dunno maybe its me.. I've been sporadic this spring so its sort of a lot of warmup and working up to a set that feels right - primary for free-standing exercises like squat or DL. I guess this is my body telling me I need to build up my core & work on flexibility some more....

no, i'm talking about cutting the volume down or half and then finishing with a rest pause possibly. i cannot see how that cannot be more productive then all the volume since even all the volume doesn't kill me with all the shit i'm on.