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Training discussion on New routine, within the Bodybuilding Forum; Im working on a new routine becuase after reading through some of the stickies i realized why what i was ...


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Old 07-14-2008, 12:06 AM   #1
HULK2211
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Default New routine

Im working on a new routine becuase after reading through some of the stickies i realized why what i was doing wasnt working.

I like to work out 5 days a week but my new split will have 4 days...i was thinking about a 3 day split but i just feel lazy if i only workout 3 days.

So heres the new split..i will post the exercises, sets and reps later..im just wondering what everybody thinks of the split

Mon.
Chest, Shoulders, and Abs

Tues.
Legs and Back

Thurs.
Chest, Shoulders, and Abs

Fri.
Legs and Back

Any suggestion would be greatly appreciated
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Old 07-14-2008, 07:14 AM   #2
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We'll have to wait for some more specifics before you can get any definite help.

What are your goals? and are you going to do an ME/DE setup?

Personally I like to do an Upper/Lower for a 4 day.

Mon.
Shoulders, Chest, Back (width, ie. Pullups/pulldowns) and Abs

Tues.
Legs and Core (Lower back work)

Thurs.
Chest, Shoulders, Back (thickness ie. Rows)

Fri.
Legs and Core (Abs/Obliques)

Keep Mon and Thurs workout different as well (same with tues fri). I re-wrote it shoulders, chest and chest, shoulders to emphasize that I would prioritize shoulders on monday and chest on thursday, not chest on both.

Maybe go with a deadlift (or deadlift variant) on tuesday and some squat (or squat variant) on friday, you can do it vice versa depending on which one needs work.

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Old 07-14-2008, 10:18 AM   #3
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Here is another way to think of all of this...

What do you want to be GOOD at? What lifts specifically help you attain this goal?

Chances are good that Squats are going to be at the top of the list. No matter what you do a strong foundation is necessary. But maybe rows and deadlifts are important too? Maybe deadlifts are not important at all... maybe bench pressing is.

If you look at great programs they always focus on improving a small core set of lifts. If you are looking at Sheiko, WSBB, etc... always there is a focus on a few lifts, then the rest is "support." What supports your goal? Even from a pretty pure bodybuilding sort of mentality, think about what bodyparts make an impressive physique. What lifts get you that body? Focus on drastic improvement in a couple areas (lat width, thigh sweep, shoulder cap as examples). What lifts get you that look? As "silly" as you might find these lifts as a focus, your answers are probably wide grip pull ups (or pull downs if you aren't there yet), Front squats or narrow stance squats, and some form of rear delt work and overhead pressing.

From there you build your days.

1- pullups (what supports this?)
Well... heavy rack pulls or shrugs (hits the traps, but more concentration should be placed on grip strength and the ability to simply hold onto the bar for long periods of time. Curls... biceps certainly play a role in pull ups. Abs (wide lats are simply amplified by tight abs. There is little you can do about genetic build and hip width, but lats will look bigger without the distended beer gut)

Etc.

Make sense? Set a goal, design your work around that goal.
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Old 07-14-2008, 12:56 PM   #4
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Yeah i was going to emphasis my shoulders more on monday when im freshest(beginning of the week) becuase thats my biggest weak point at this time.

Whats ME/DE setup?

My strength goals are to increase my big 3 with emphasis on Squats(I just switched from the smith machine to the power rack), and from a physical standpoint i would like to add some mass to the shoulder area (my traps arent where they need to be)
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Old 07-14-2008, 01:58 PM   #5
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ME/DE is West Side Barbell. The idea there being that there are light and heavy days (ME= max effort, DE= dynamic effort... or a lighter day done with a lot of emphasis on moving the weight quickly).

I think most beginners would be better off sticking to something that doesn't emphasize maximal effort work, and doesn't have you trying to move weights around quickly That is pretty much a recipe for disaster for anyone that doesn't have all this down to a science.

There are some solid starting programs out there, and I support their use. Not because they may be "maximal" but you know, it is never wise to try and learn something on the hardest level of difficulty. Beginner programs lay everything out, take all the thought out of the work and leave it up tot he trainee to perform the work. That is probably best.
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Old 07-14-2008, 06:22 PM   #6
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that makes sense....im not really a beginner though ive been lifiting of and on for about 4 yrs now...went a good 7 months then got hurt and was out for about 5 and now ive been going strong again for 7 monts so ive got the forms down i just dont have a very good program yet
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Old 07-14-2008, 06:24 PM   #7
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or a diet but im working on that too..i didnt realize how important that was until reading through here

but i guess im still a beginner in the overal program but as far as forms go im pretty good
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Old 07-15-2008, 05:50 AM   #8
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Don't think of "beginner" as the point from which you started working out... think of it as the point at which you started making logical and legitimate decisions regarding your fitness... not just following some bodybuilding "2 hours to bigger biceps" program

Regardless, most beginner programs simply work no matter where you are. The thing that makes them "beginner" and not "advanced" is simply the specialization and tailoring to YOUR body isn't there. Heck, even most advanced workouts aren't... they are simply "more" not better. The idea there being that the difference between a beginner and an expert is that an expert hits their biceps from 72 different angles, a beginner only does curls. This is retarded and another invention of the bodybuilding world.

What makes a program advanced is that it really zeros in on your own goals and is targeted to bring up your own weaknesses. Unfortunately without having the knowledge of programming that you may (hopefully) learn from a beginner workout, you probably will fail to develop an advanced program on your own. Secondly, an advanced program designed by someone else is simply not going to be as effective. If there is one thing we know from human nature it is that we don't really do our best until we "own" what we are doing. The best way to own a program to develop your body or your strength is to have a hand in it. Someone else handing you your workout isn't ever going to take the place of knowing enough to design your own workout.

How do you learn enough? Learn, read, try, fail, try again, try something else, read something else, listen to someone else... you get the picture.
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