gavriil

The primary way to get off of a plataue is: focus A secondary factor is adequate rest. But you have to follow certain principles in your routine that guarrantee maximum overload and intensity.

gavriil

This, 'change your routine" to "surprise the body" or "shock the body" is way overrated.

Varying routines often is actually counterproductive in building muscle. What builds muscle is stimulation, rest and nutrition. Stimulation is what happens at the gym. At the gym, during stimulation, what builds muscle are two factors: overload and intensity.

Substituting squats with another exercise for building legs for example is the biggest mistake one can make no matter how much you think you've reached a platueu. Same with other exercises like dead lifts, pretty much any exercise that uses the barbell, etc.

Reddly9007

What it all comes down to is everyone grows differently, there are basic theories to follow and other then that you do what works for you. I honestly don't beleive that one way is right. You do what works for you, end of story. Its just like when you work out with a partner and you get bigger or stronger faster then he does. Not everyone is the same thus not everyone should do the same thing. Follow the basic rules, and practice good form. In time you should see results, I think thats the bottom line.

Mike_McCready

I just read through a bunch of these and everyone seems to have their own thing. I've done a couple different routines, but nothing that has shown results like I've wanted, and then after a couple months I just stop out of the futility of it. Can anyone suggest a workout routine that will show results in your opinions?

I'm 17, and skinny build. I'm 140 lbs, and have been for about a year now. Weight loss is def. not my goal. But I would like to work my abs, chest, and biceps especially (like every teen i guess..) I supplement with whey too. Also, what weight/reps should I be using for everything? I don't want to lift insignificant amounts of weight, but I also don't want to trash my joints, I like using them in sports..

Thanks guys.

Stealth CL

MON: 1/2hr. cardio,- back/bi's
TUE: 1/2hr. cardio-chest/tri's
WED: 1/2hr. cardio- shoulder/lower body
-
- then repeat that everyday
-
FREQUENCY- 65% to 95%
GOALS- bulk up naturally and stay flexable
SUPPLEMENT- protein .... lots of protein, but going to try celltech soon

Stealth CL

^^ thats the best rutine ive used so far and im 18, and have put on 15pds. in 8mths. of muscle..
be sure to consult a trainer or very experiencd big guy at your gym or wherever you go...
to make SURE you get the proper form ... form is everything! believe me you dont want to think you know everything like i did and end up in rehab with a torn ligament. so stay truley dedicated, workout everyday and hopefully you get what you expect. and dont forget to stretch.

@sport

Sunday - Off
Monday - Arms
Tuesday - Chest
Wednesday - Shoulders
Thursday - Off
Friday - Back
Saturday - Legs

Supplements: EAS Myoplex Deluxe, EAS Phospagen HP, GNC Mega Men, GNC Glucosamine Chondroitin.

Goal: Bulking up. Aiming at somewhere between 190 - 200 lbs. Currently at 165. Body fat percent is low. Trying to go lean all the way. It's a long road ahead.

massr1

Been working out for about 2 years now, but only got really serious in the last year or so. It's really tough balancing college and weight training but i manage to pull off 4 days per week.

Day 1: Back, Forearms and Biceps

Day 2: Chest and Triceps

Day 3: Shoulders and Traps

Day 4: Legs


This has been my workout for quite some time; I'm planning to go for a new plan to increase my size. For example, arms one day and chest/ back another; just to get my body doing something different.

Supplements: Dymatize Liquid AMP'd.

I used to be a 185 lb. slob of pure fat, but after a total lifestyle change im down to about 163 lbs. My body fat percentage is about 18. I'm trying hard to lose the excess fat in my abdomen and love handles, and this product is actually starting to work. I'm planning to do a Lipo6/ Vitrix stack in a couple of days.

Adam_Schwartz

Boy, I missed this post - although it's a late reply, good mornings help develop core strength in a similar fashion that squats or deadlifts do (not nearly the same level, but it's certainly parallel). Good mornings are not a direct ab muscle exercise, but you certainly have to keep your core tight and stable to do good mornings properly.

waTSX

I use Clarence Bass' periodization technique, which he outlines in "Lean for Life", and the "Ripped" series of books (too detailed to go into here). They employ clean eating, intense cardio and intense yet brief periods of weight training.

The idea is to ebb and flow with the intensity in an effort to keep overtraining at bay and promote continual gains. Push hard then back off, etc. It's very effective for someone like me who does not respond well to high-volume training. Lots of deadlifting (the king of exercises, IMO) squats and other compound movements.

I've managed to lose 65 pounds while greatly increasing overall fitness. I'm a big advocate of strength training as a means to achieving fitness.

www.cbass.com

wstevens

I recently added doing a little elliptical (20 minutes, level 12 on a Life Fitness machine) before lifting. It really is a good warm-up.

I find that as I get older, I really need to warm up before lifting or I tighten up a little afterwards.

Getting older suxors.

Whiskers

I do the same...Well, maybe 15 minutes....

mantis23

I needed a change of pace. My roommate "who has never worked out a day in his life" brought home this book



Its old, but at least its a change from what I was doing. Now I'm rededicated!

m-f abs
m, w, f - total body

Sa, Su, give it all back.

te3point5

This is my current Workout:

Sunday: Chest, Shoulders
Monday: Arms, Abs
Tuesday: Cardio (30-45 minutes)
Wednesday: Legs
Thursday: Back, Abs
Friday: Cardio (30-45 minutes)
Saturday: Cardio (30-45 minutes)

My diet consists of 5 small meals per day, and I don't eat after 6:00 pm.

So far, I have lost 50 lbs since August and plan to lose roughly 30 more. (I started at 240 lbs and I am 5'7"

PerfectlyImperfect

Here's mine...a girl's take on muscle building

Nutrition: Carb Cycling
Supplements: Scivation Xtend, fish oils, Anabolic Xtreme Perfect Cycle, Avant Labs Sesathin, Controlled Labs Green Bulge and White Blood (will be testing Ergopharm Ergolean AMP and Avant Labs HEAT next month).

Training:

Day1: Heavy Pull - High Carb
Day 2: Light Push/Depletion - Low Carb
Day 3: Cardio/Abs - No Carb
Day 4: Light Pull/Depletion - Low Carb
Day 5: Heavy Push - High Carb
Day 6: Cardio/Abs - Low Carb
Day 7: Off

Planning to compete in figure in July.

uu

At home:

1. Regular pushups: 90 each set, two sets
2. Straight leg up crunches: 200 each set, two sets
3. Diamond pushups: 50 each set, three sets
4. Regular crunshes: dunno how many, till tired, one set
5. Palm-together pushups: 40 each, three sets

At gym:

1. Inclinated bench situps: 120 one set
2. Dips on parallel bar: 30 each set, three sets
3. Parallel bar crunches: lots, both abs and side, lost count
4. Pushups (90 each three sets) /situps (50 each, 4 sets) /crunches (lots) again on the floor

or

1. Rowing machine: 2000 meters
2. Kayaking machine: 2000 meters
3. Stretch/pushups/situps/crunches

Basically I do not use any weights, always try to use gravity. My goal is not to get big, but to be tone, strong and strength.

CKcentral

My workout consists of this:

Monday: chest/biceps/weighted abs
Tuesday: shoulders/neck/abs/cardio class
Wednesday:break
Thursday: back/triceps/weighted abs
Friday: legs/abs/sprints(100m at 75% or 50m at 100% with ab exercises in between)
Saturday:break
Sunday:break

Suppliments: Muscle Milk, Mega Man Vitamins

I am working on changing this around however. A model friend of mine who is also into natural body building is going to help me out with his workout/diet and I think i will follow that for a while. I'll update it here when I get it.

Currently Im 5'7" and weigh around 160lbs. I am about 6%bf and am still working on cutting my lower abs more and now i need to build my chest up some more.

Hobo

anyone who wants a change of pace should try this out:

http://www.spytechonline.com/shsht/index.htm

just finished phase 1 while taking Xpand and using Protein and have added inches to my back and arms.

my weight went from ~250-~265 im starting a cut with an EC stack and am trying to lose about 25 pounds which should put my bf around 15-16 and then ill see from there.

waTSX

Me too. Five minutes on the lifecycle does wonders for strain prevention, especially if you're going to bust it in the weight room.

waTSX

That book is a classic. It's been around for years. Good info.

CKcentral

You should always do some light running or stretching before you workout. It helps get the blood circulating to the muscles.

But all depending on what type of workout you are doing would depend where you do your cardio. I do my cardio at the end of my workout. Its usually 15-20 min. on the EFX machine.

gnarlsDarky

hey all. im new

M- Bench, Curls, etc. (upper)
T- Total Cardio (football gassers, run a few miles, jumprope)
W-Squat, Leg Curls, Lunges,etc (Lower)
Th- Total Cardio (football gassers, run a few miles, jumprope)
F- Clean, Deadlift etc. (powerlifts)

im trying to get back in shape haha.
70lbs in 2 years is no joke.

mrshowbiz122

Mon-Chest, Tris, Jog 20 mins 7 mph
Tues-Back, Shoulders, Bis, Jog 7 mph for 1 mile then do sprints on and off for 10 mins
Wed-Abs(do the best I can)
Thurs- Chest, Tris, Jog 2.5-3 miles
Fri-Back, Shoulders, Bis, Jog 7 mph for 1 mile then do sprints on and off for 10 mins
Sat-Abs(do the best I can)

I alter this plan slightly each week.do 3 sets 12-15 reps each exercise.
I was taking Muscle Tech Anator P70 but to many calories for my goal.
Goal: Lean out and get to about 10% body fat. Got a long road ahead.

F23A4

5 minute power walk to gym
Pre-workout stretching exercise
Tricep Press - 3 sets of 10 reps @ 95lbs
Fly - 3/10 @ 135lbs
Rev-Fly - 3/10 @ 95lbs
Bicep Curls - 3/10 @ 95lbs
Leg Ext - 3/8 @ 115lbs
Hip Abd - 3/8 @ 80lbs
Abdominal - 3/8 @ 110lbs

* My strength conditioning is done on Life Fitness machines. I will likely modify my arm reps/weight as I am feeling much less resistance as of late.

@cUr@-TL

here's the workout i'Ve been doin for a few weeks now:

monday: chest, shoulders+traps, abs
tuesday: rest
wednesday: biceps, triceps, abs
thursday: mostly chest with a little bit of shoulders
friday: off
saturday: back, little bit of biceps/triceps, legs, abs

i'll do cardio when i feel like it... however i'll add serious cardio work in march or april to get ready for the summer


all of that seems to be workin pretty good so far

F23A4

Update:
Tricep Press - 3 sets of 10 reps @ 110lbs
Fly - 3/10 @ 150lbs
Rev-Fly - 3/10 @ 105lbs
Bicep Curls - 3/10 @ 95lbs
Leg Ext - 3/10 @ 115lbs
Hip Abd - 3/10 @ 90lbs
Abdominal - 3/8 @ 125lbs

I typically do this on Monday/Wednesday/Friday.

msxcoco

as of late, i've only 3 or 4 days a week. damn, i really wish i had more time but w/ school ending soon, i'll have a lot more freetime. i have to get back to my old routine which used to be 6 days a week. my exercise regime include:
*cardio [those old school cardio tapes w/ cindy crawford/work outs on fitTV] for 30 min
*jump roping for 20 min
*20 girlie pushups
& thats about it.. it sure does my body good hehe

PillsburyChoboy

I'm pretty experienced in the weight room, weigh about 175 pounds, and have been involved in a nice "go heavy" program as of late. It's popular among various lifting/training forums and consists of three gym staples:

Bench press
Squat
Deadlift

Do all three on Monday, Wednesday, Friday. 6 sets, 6 reps of EACH at 70% 1 RPM.

So about two months ago, I started off at 195x6 for bench, 225x6 for squat, 205x6 for deadlift. And since the program demands adding ~5 pounds every week (!), I'm pushing 225x6 for bench, 255x6 for squat, and 235x6 for deadlift. Again, for 6 sets each. The work-outs killed me early on but my body has adjusted to it quite nicely ... so it's time to change things up again. My goal is to be in the 1000-club (combined bench, squat, and deadlift) and last time I went for max reps, I combined 945. I should hit 1000 fairly soon because the squat/deadlift amounts tend to shoot up.

On the off-days, I'm supposed to rest but since I like going to the gym, i do some light isolation work, pull-ups/dips, and stretching. Though many may immediately deem it overkill or overtraining, the gains in strength are solid. And I just feel strong and healthy.

Starting next year, I will aim to focus on other traditional, yet under-utilized exercises like clean-and-jerk, bulgarian squats, farmer's walk, etc. Kinda like going back to my high school/college days.

BustedJack

Workout:
M - cardio/running 2.5 miles, Chest/Bis 6am
T - cardio/running 3.5 miles, Tris/shoulder 6:30am
W - cardio/running 3 miles, Legs, abs 6:30am
Th - cardio/running 5 miles 6:30am
F - cardio/running 5.5 miles, back, abs 4pm
sat/sunday off

I breakdance with group monday, wednesday at 9pm

I'm 6'3, current weight 185 lbs, body fat 9%

Goal: Body fat 5%

Supplements: GNC megamen vitamins

TSX420J

M- legs, chest and triceps

T- cardio

W- biceps, back and forearms

T- cardio

F- shoulders and traps

S- free day

S- free day


All of my workouts consist of 3-4 exersizes per muscle with sets of 12, 10, 8, and 6 increasing the weight after every set with 45 seconds of rest between sets. Then I decrease the weight and do two sets of burnouts untill I cant lift anymore. Yes that is for one exersize. I give myself 1min of rest between exersizes and a two min water break between muscle groups. I try to mix up the exersizes weekly. Example: on week one monday I do incline, decline and flat bench press normal grip and on week two I do incline, decline and flat dumbell flys and so on.

I watch what I eat during the week and eat whatever I want on the weekends. I also try to intake about 1.5 grams of protien per pound of body weight on the days I do weight training. I got some of my workout info from a book called "body for life" and mixed it with other info from other research I've done. I never used to work out before and now after 6 months I have noticed a lot of results.

So that is my routine. oh yeah one more thing, if I dont feel sore the next day I feel like I didnt get a good workout.

gocubsgo55

everyday I switch off between: (shoulders, Biceps, Back) and (triceps, chest, traps), with 1 day of rest per week. Mixed in are slight cardio and ab workouts. Seems to be working the upper body well, but my College Freshman "gut" needs to go

CedNBHTL

5'10 200lbs

I workout 6 days a week and have a day to rest. I jog 20 mins of cardio, 10 mins of abs everday, strectch before and after workout. I usually change out my workout routine everyday.

Chest
Bench Press = 210lbs 4 sets of 12
Decline Presses = 230lbs 4 sets of 12
Incline Presses = 200lbs 4 sets of 12
Incline Dumbell Flys= 35lbs 3 sets of 12
Bar Dips= 3 sets of 10

Biceps
Hammer Curls= 25lbs 4 sets of 10
Curls= 35lbs 3 sets of 10
Barbell Curls= 20lbs 3 sets of 12 then a 4th set of just the bar till it burns
Reverse Curls on straight bar = 15lbs 3 sets of 12

Triceps
One Arm Dumbell Triceps Extension= 25 lbs 4 sets of 12
Tricep Extensions= 35lbs 3 sets of 10
Push Downs= 50lbs 3 sets of 12
Reverse Push Downs= 50lbs 3 sets of 12
Tricep Dips till it burns

Shoulder
Shoulder Presess= 20lbs 4 sets of 10
Seated Dumbell Presses= 60lbs 3 sets of 8
Lateral Dumbell Presses= 15lbs 4 sets of 12
Barbell Raise on Straight bar= 15lbs 4 sets of 10
Upright Rows= 30lbs 3 sets of 10

Back
Back Lat Pull Downs= 120lbs 4 sets of 12
Lat Pull Downs= 110lbs 4 sets of 12
Seated Rows= 100lbs 4 sets of 10
Bent Rows on Straight Bar= 60lbs 3 sets of 8
Deadlifts= 110lbs= 3 sets of 8
Up Right Rows= 20lbs 3 sets of 12
Barbell Shrugs= 60lbs 3 sets of 12
Dumbell Shrugs= 60lbs 3 sets of 12
Back Extensions= 4 sets of 15

Legs
Squats= 70lbs 4 sets of 12
Power Squats 110lbs 3 sets of 8
Leg Presses= 180lbs 3 sets of 12
Leg Extension= 120lbs 4 sets of 12
Leg Curls= 60lbs 4 sets of 12
Seated Leg Curls= 40lbs 3 sets of 15
Calf Raises= 130lbs 4 sets of 12
Seated Calf Raises= 160lbs 4 sets of 8
Lunges= 4 sets of 15
Dumbell Lunges= 35lbs 4 sets of 10

NiteQwill

Nice mixup! I took a little bit from your routine and applied it to my own. Thanks.

I pretty much do the same 6 day workout, from chest/tris day 1, biceps/back day 2, shoulder/legs day 3 and repeat again adding as needed.. abs everyday and cardio every other day and a power walk on non-cardio days.

treez35

A dont really feel like writing out my whole routine but I work out 6 days a week. I am 5'10 about 140 to 145 and I work out for a specific purpose, my sport which is golf. Usually start with strecthing for about 20 minutes, then treadmill for about 2 miles, then bike about 5 miles, then upper body (chest), then go to arms, then abs, then leg press which today I maxed out on, did the whole rack 480lbs! And sometimes I play basketball for a while. My workouts usually last around 2 or so hours.

TheWeez

At this point I've lightened up my gym routine. If I choose to do another pro-hormone cycle (1AD and M1T cycles in the past, added 20LBs of lean muscle with the 1AD and close to 15LBs on the M1T in 4 weeks each time) at some point down the road it'll become a lot more intense again but at this point it's fairly lax compared to when I use to hit it hard every day.

M: Chest and shoulders
T: Cardio
W: Arms
T: Cardio
F: Back and legs

Supplement: Optimum Nutrition Whey w/a scoop of dextrose and creatine post workout. Endurox R4 during cardio. Multi-vitamin, green tea extract, fish oil, CLA, sometimes an ECA with yohimbine stack, tribulus, vitamin B complex, ZMA (before bed), and others.

Goal: Keep current strength levels. Cut a bit.

Python2121

I have been doing this routine for about 2 years, refining it down. Like Gav I choose what I want to do based on how I feel but it usually pans out like this:

M: 1 Mile run, 45 laps in the pool, 2 sets of abs (each "set" has 60 situps, 20 side crunches on each side, quick rest, 20 -40 leg lifts, bicycles).

T: 65 laps in the pool, 2 sets of abs

W: 1 Mile run, 45 laps in the pool, chest and back

T: Break

Repeat. When I get bored or am Lazy I skip the swim and just work out. In addition, I like to play raquetball, squash and videogames

TheWeez

Instead of going to the gym for cardio on Tuesdays and Thursdays I recently got a bike and have been going on a ride on those days and after work on other days too. Lots of fun to go crashing through the woods at the local National Wildlife Reserver. Really gonna suck when winter comes and I can't go biking outside anymore.

aackshun

I alternate outside/inside stuff M-F.

Inside:
Bench
-warmup
-light to heavy weights 3x8
Curls
-40-50lbs depending on how lazy I feel 3x10
Something with triceps only?
-Meh ?lbs ?x?
Leg Press
-Depending on how lazy I get but atleast 300lbs a leg. 3x8
Leg Curls
-45-75 a leg 3x10
Calf Raises
-135lbs 3x10
One Leg Straight Leg Dead Lifts
45lbs 3x8-10
Sittups 2-5x100~
Reverse Situps 10x5 w/ weights depending on how tired I am by now

Outside:
Bearcrawls 20yrdsx10
Lunges 50yrdsx4
Duckwalk 50yrdsx2
Walk it off for about a mile or so
(I'm not cleared to run yet so I can't)

itrhybrid

iTrader: (1)

https://acurazine.com/forums/showthr...&page=11&pp=25
3-4 days a week depending on kids/wifes schedule.

I used to hit the gym and do typical weight lifting, but now follow what we do at Crossfit Eastside. Mainly core excercises: Back squat, deadlift, shoulder/pushpresses. Olympic style lifting combined with metabolic workouts using body weight and various weights (Kettlebells, etc.)

supaman8118

Currently 6'3" 193 lbs

5 min warmup on eliptical everyday, then...

Using HEAVY BEHIND WEIGHT!

Day1
squats 5 sets of 5 reps
bench press 5x5
incline bench 2x12
Military press 5x5
triceps extension 2x12
Stretch

day off, SORE AS CRAP!

DAY 2
Lat. pull downs 5x5
seated rows 5x5
deadlift 2x12
reverse curls 1x8
hammer curls (think thats what their called) 1x8
curls 1x8
shrugs 2x12
stretch

day off

leg extenstions 5x5
Hamstring curls 5x5
calf raises ...either weighted or a lot of reps
chest flys 5x5
seated curls 3x8
dips 40,30,20

Saturday 1500 punches on heavybag (or off lol)
Sunday off or maybe some basketball

Change workout about every 6 weeks to low weight heavy reps. I thinking about doing the 300 workout WHO-RAH!
http://www.menshealth.com/cda/articl...0013281eac____

Goals: weight 200-210 lbs
Bench press max 275
Squat max 400
More women staring at my chest instead of my face when speaking to me lol.