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Training discussion on My routine, within the Bodybuilding Forum; When I begin lifting, here is a sample of my routine. Let me know what you think. Chest and Tri ...


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Old 09-08-2007, 05:05 PM   #1
casey w
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When I begin lifting, here is a sample of my routine. Let me know what you think.

Chest and Tri

1 easy warm up set for 10 reps
1 slightly heavier set for 6
1 even heavier set for 3
2 heavy sets for 4-6 (want muscle failure in this range?

dumbbell flat bench chest press

1 mod heavy set for 6
2 heavy sets 4-6

dips on machine

2 sets with body weight to failure

lying tri ext

1 warm up 8-10
1 mod heavy 6-8
2 heavy 4-6

standing tri push downs

1 mod 6-8
2 heavy 4-6

This is just day one of the program when I get started. I'm currently waiting to get a weight bench as I cannot afford a membership at the gym. Once I have the bench I will get started and follow the program as close as possible.
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Old 09-09-2007, 07:15 AM   #2
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i am assuming you are a beginner? if so, a "split" routine is probably not the best place to start.
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Old 09-09-2007, 08:28 AM   #3
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what do you suggest? What should I change about the routine?
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Old 09-09-2007, 09:20 AM   #4
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Read some of the stickies - one of them mentions that studies have shown 1-body-part-a-day-once-a-week splits to be inferior to hitting each region twice a week. That is what Riddick means.

Also, how are we supposed to really judge the routine when you've posted only one day of it? All I see is one day, where you're beating the living hell out of your chest and tris, I guess, and this seems like you're overdoing it. I don't even know what the first exercise is - hopefully bench - and then you go hit chest and tris a whole lot more. Sounds like this:

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Getting excited about your training and killing yourself in the gym only to burn out and few weeks later and miss a bunch of sessions ends up being 1 step forward, 3/4 steps backward for many trainees.
That's from the "why aren't you growing" sticky. Make sure your workload is manageable and your goals realistic.

Post the rest of your routine, too - are you hitting your squats/deads? Those should be the bread and butter of this routine if you want to get big.

Hope this helped bud. Good luck.

---Connor
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Old 09-09-2007, 06:18 PM   #5
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Originally Posted by casey w View Post
what do you suggest? What should I change about the routine?
Read the stickies and read everything you can on this forum about Rippetoes Starting Strength routine. It'll give you a hell of a good place to start.

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Old 09-10-2007, 04:39 AM   #6
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Rippetoes Starting Strength is a good program to start, but any good whole body or upper-lower routine will get the job done. Read the stickies and get better educated since as others have mentioned the one bodypart a day split is not the most advantageous especially as a beginner. With all of that said good luck on meeting your goals and if you need more advice just ask.

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Old 09-10-2007, 01:54 PM   #7
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here's the rest of my routine for the week. The previously posted is for monday.

Wed

legs, shoulders, abs

leg ext
2 warm up sets of 10

squats
1 warm up set of 10
1 mod heavy set of 6
2 heavy sets of 4-6

calf press
1 warm set of 10
1 mod heavy set of 6-8
2 heavy sets of 4-6

military press
1 warm up set of10
1 mod heavy set 6-8
2 heavy set 4-6

db lat raises to front
1 mod heavy 6-8
2 heavy 4-6

weighted cable crunches
1 warm up set of 10
2 heavy sets 10-15

FRI

Back and Biceps

cable pulldowns to front
1 warm up set of 8-10
1 mod heavy set 6-8
2 heavy sets 4-6

seated back row
1 mod heavy set 6-8
2 heavy set 4-6

bb shrugs
1 mod heavy set 6-8
2 heavy sets 4-6

standing alt db curls
1 warm up set 8-10
1 mod heavy 6-8
2 heavy 4-6

standing straight bar curls
1 mod heavy set 6-8
2 heavy sets 4-6

Tues and thurs are cardio days. If I'm not gaining weight like I think I should be, then I will layoff one day of cardio and go from there.
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Old 09-10-2007, 01:59 PM   #8
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I know many don't think the split routine is a good method. However, many others say otherwise. Now I'm really confused. I will just follow this routine, it came from shawn lebrun but is also very close to some others I'v seen. I'm discouraged about full body workouts and targeting muscle groups more than once a week. I feel more comfortable with this routine because each muscle group is trained once a week allowing for recovery.
Thanks guys for all the help and support
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Old 09-10-2007, 02:11 PM   #9
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sorry guys I screwed up on copying my routine.I will get it right eventually. I will repost in a bit.
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Old 09-10-2007, 02:17 PM   #10
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Quote:
Originally Posted by casey w View Post
I know many don't think the split routine is a good method. However, many others say otherwise. Now I'm really confused. I will just follow this routine, it came from shawn lebrun but is also very close to some others I'v seen. I'm discouraged about full body workouts and targeting muscle groups more than once a week. I feel more comfortable with this routine because each muscle group is trained once a week allowing for recovery.
Thanks guys for all the help and support
Therein lies the primary reason why a typical bofypart split doesn't work most of the time. The percentage of people who have very slow recovery times, requiring a week or more between training bodyparts, is actually very low. On average, most people only need between 2 and 4 days for adequate recovery. And by going too far past your needed recovery period before training said bodypart again, you're not giving adequate (ie; frequent enough) stimulus to the muscle to provoke optimal gains.

There ARE some people who do very well with BP split routines. But as a whole, there are a lot more people that DON'T do well with them.
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