ROUTINES CAN RECK YOUR PROGRESS.
I KNOW FROM FROM EXP. YOU WANT TO TRAIN NO MATTER HOW YOU FEEL. AND THAT'S NOT GOOD.

IT BETTER TO REST THAN TO HAVE A BAD WORK OUT.
SO WHEN YOU GET BACK IN THE GYM ITS BALLS TO THE WALLS.

 

My routine:

Day 1

Chest (30-35 sets)
Legs (2 muscle groups, 6 sets each)
Triceps (30-35 sets)
Abs or Lower Back/Sides (alternates between the two every visit. ~12 sets)

Day 2

Shoulders (30-35 sets)
Legs
Neck & "rear shoulders" ("rear shoulders" worked using pec machine backwards. Anyone know what this muscle is called? ~16 sets)
Abs or Lower Back/Sides

Day 3

Upper Back (30-35 sets)
Legs
Biceps & Forearms (30-35 sets)
Abs or Lower Back/Sides


Swimming 3 days a week, total of ~4 1/2 hours
Kenpo training 4 days a week, total of 3 1/2 hours


How can a routine wreck my progress? I vary the actual types of workouts I do on each muscle group as much as possible, the only reason I divide everything this way is to let a given muscle group rest for 3 solid days, or 2 days for abs & lower back/sides.

I've played around with a lot of different routines over the years, but this one has worked the best by far.

 

Lee, you do a lot of sets, but of course it depends on your goals how you work out, so if it works for you...thats great, you have found the method to your madness.

Me, I do about 18-20 sets for each muscle group when I train, around 8-12 reps per set, I have found my mix between weight and intensity that allows me to grow consistently while maintaining and slightly cutting down on my bodyfat.

I used to be a personal trainer myself, but got out of it when I graduated college, I had to give it up to put my business degree to work. I have eaten about 4-5 meals per day over the past 5 years and now I currently weigh 210-215 at around 8% bodyfat, maybe a lil higher, but whatev, still got the abs. I lift 4 days a week and run the same, about 3-5 miles each time.

To tell you the truth, I didn't have much to say in regards to this thread, but I did want to hear what everyone else was saying so thats why I chimed in with all this useless banter...

 

rear shoulders are posterior deltoids, the one right under the neck is the trapezius.

 

I guess it is a bit much, it usually takes me a good hour & 45 minutes or 2 hours to do all of it. I try to go every day but it usually ends up being about 5 times a week. There was a period of a month or so starting in early March where I didn't go to the gym at all and I'm just playing a bit of catch up

 

i work at a health food store and everyone acts like they are scared of carbs. i want to punch in the face and yell at them when they come in and tell me they want zero carbs. they tell me they dont consume any carbs at all during the day, i kinda smile and then think to my self (my ass you dont). i would have to say after working their for a year anda half and taking a college nutrition course that nothign beats a balanced diet. after like 100 grams your body just craps out the excess protein.

 

I agree with wesswilly. A balanced diet is best. Also, all these people taking like 2 grams of protein per lb. of body weight are crazy too. 1 gram per lb. of body weight does it for me. Also, it's good to have carbs in your diet, but I would have more earlier in the day, and very little after 6p.m. This method works really good for me. But I agree, zero carbs is just plain retarded!

 

Proteins? Who needs stinky protein supplements!?!

For real, I never had to take any supplements at all. I have, what you would call, a genetic "gift". I would gain muscular mass overnight.

A long time ago, I used to lift weights with a few buddies. After a few months, my muscles grew pretty huge and massive, while theirs were just starting to hatch. They always called me a freak and that my muscles just grew "overnight". I could really be in professional body-building if I had the interest and dedication, because I would definitely get as big as those competitors with sufficient workouts.

So, supplements are helpful, as long as you don't get carried away with them. But if you're genetically built, I don't recommend it. Just proper diets and plenty of water will do just as fine.

 

Purdys2k,

You may have the genetics, but you would never be able to get into pro bodybuilding without juicing in a big way. All those guys are on something, between the fat-burners, the diuretics, skin thinners, and regular steroids, not much of it is natural. Then again, either is weighing in at around 260 lbs. at 4% bodyfat.

 

Purdy isn't a tool...he is the entire toolbox. Don't listen to a word this knob says. He is AABBCC, yellowpower, yellwpower, Enigmatic_S2K and many others. He's been banned about five to six times already and is working on the seventh.

Actually consuming a complex carb drink like CarboForce and such is best after a hard workout followed up by protein about an hour to an hour and a half after that. What is the point in drinking protein right after a work out? Your body is craving the replinishment of its glucose stores right after a work out so if you consume protein your body will convert it in to glucose and you wont get any of the muscle reparation benefits from it. This is a BIG myth in all the over hyped muscle marketing mags. Their whole mission is to get you to by more which leads in to my next point....

Lucid...you are SO overkilling it on protein consumption it isn't even funny. Actually it is quite dangerous what you are doing to your body. Your liver and kidneys REALLY hate you right about now. There is no humanly possible way you can consume enough water daily to deaminate the amount of protein you claim to consume. All you are doing is wasting your money and taxing your body. I have been working out for over fifteen years and was a professional trainer at one point in time and I get a kick out of hearing all the young kids talk at the gym nowadays about how they have to have 2-3 grams of protein per lb. of body weight. That is ABSURD. If you would take the time to research basic nutrition you would see that only 10% of what you eat daily should come from protein. 60% should be from carbs and the other 30% from fat. Of course this can be altered to meet a training regimen but 500-600 grams of protein a day will give you kidney stones in an instant. I hope you are prepared for that. It's quite a large amount of pain to put up with for one extra lb. of lean mass on the body.

Precisely.