BodyBulding Routines

[Joker13]

Hi guys nice site here, I just started..

J/K..although I do feel like a noob asking this.

I'm trying to come up with a BB routine. The goal is size not stength(although the 2 somewhat do go hand in hand).

I'm thinking along the lines of a high volume workout.

I would like to add more free wieghts, but not dropping the machines(hammer) altogether.

Any type of spit works with my schedule, since I train in the early a.m. before work.

Also been liking the low reps I've been doing. I've noticed that with lifting heaver, and dropping a bit of cardio...I look somwhat thicker(NO I DIDNT GET FATTER LOL)

I know I'm contradicting a little with the high volume, but also heavy and low reps. But maybe something like 2 weeks heavy low reps, 1 week high reps...or something like that.

Oh and nothing to confusing

[TALO]

How many days a week do you want to lift ?

[_Wolf_]

you could vary the volume over several weeks. for example,

Week 1 = High Volume
Week 2 = Medium Volume
Week 3 = Very High Volume
Week 4 = Low Volume

This works well IMO

[Joker13]

Originally Posted by _Wolf_

you could vary the volume over several weeks. for example,

Week 1 = High Volume
Week 2 = Medium Volume
Week 3 = Very High Volume
Week 4 = Low Volume

This works well IMO

So you think like a 4 day 1 off type split???

I would like to hit each body part 2 x;s a week. When I did a split that only hit each part once a week, I always felt I should be doing more.

[_Wolf_]

Originally Posted by Joker13

So you think like a 4 day 1 off type split???

I would like to hit each body part 2 x;s a week. When I did a split that only hit each part once a week, I always felt I should be doing more.

Well, if you vary the exercise selection and the volume within the week in addition to varying it over several weeks (like i suggested) then you could workout 6 days a week on a push pull legs type thing. i dunno...our body doesn't recognize "weeks". so you could set up one mesocycle to be:

Pull 1
Push 1
Legs 1
Off
Off
Pull 2
Push 2
Legs 2
Off
Off
Repeat

And then you could vary the volume accordingly....

[TALO]

Day 1 - Legs/Back/Bi
Day 2 - Chest / Shoulders / Tri

off

Day 4- Legs /Back/Bi
Day 5- Chest / Shoulders /Tri

off
off

[Joker13]

Day 1 Barbell Rows,Low Pully,Wide Grip Pulldowns/Barbell curls, seated d.b. curls.

Day 2 Bench press, incline smith, Hammer decline(I like my hammer machie) /Barbell shoulder press, d.b. side laterals/ close grip bench, cable pulldowns.

Day 3 Leg press, squat machine thing, leg extentions, seated hAM curls, seated calf extensions

Day 4,5 off

Day 6 start again

maybe something like this? just need to work the sets and rep range