Bodybuilding Split Critique

Training Bodybuilding
1

Background Information: 20 Years Old, Male, 1.25 Years of Lifting Exp., Starting B.W. = 130lbs, Current B.W.=190-195lbs, 5’9", Ectomorph

Split Information: Bodybuilding Style, Body-Parts split accross 4 days, Body-Parts get hit every 6 days, 2on/1off format, compounds before isolations, mainly free-weight exercises.

Couple of questions before I start out:

  1. I want to look like a bodybuilder. I put the time in to get 8 solid meals a day and bust my ass with sleep and nutrition. My training is always been A.D.D. style. I have never stuck with a routine a long time which hasn’t helped put weight on the bar. So, first question is this workout good and how long MINIMUM should I follow it to obtain some damn mass.

  2. Even after blasting my muscle into oblideration I hardly ever get sore. IS this becuase of my bodytype? Enough volume? Too much volume? Every workout is 110% within my limits.

  3. Would i do better on a upper/lower like WSB4SB or this Split? I just want to get jacked.

Day 1 - Shoulders / Traps / Triceps

Shoulders
Smith Machine Shoulder Press 4 x 12, 10, 8, 6
DB Lateral Raises 4 x 12, 10, 8, 6
DB Seated Reverse Fly 4 x 12, 10, 8, 6

Traps
DB Shrugs 4 x 12, 10, 8, 6

Triceps
Decline EZ-Bar Skullcrushers 3 x 10, 8, 6
Cable Pushdowns 3 x 10, 8, 6
DB Seated Overhead Triceps Ext. 3 x 10, 8, 6

Day 2 - Back / Calves (Light) / Abs (Heavy)

Back
Bent Over BB Row 4 x 12, 10, 8, 6
Wide-Grip Lat. Pulldown 4 x 12, 10, 8, 6
DB One Arm Row 4 x 12, 10, 8, 6
Close-Grip Lat. Pulldown 4 x 12, 10, 8, 6

Calves (Light)
Seated Calf Raise 3 x 20, 15, 12
Standing Calf Raise 3 x 20, 15, 12

Abs (Heavy)
Decline Sit-Ups 3 x 12, 10, 8
Leg Raises 3 x 12, 10, 8
Plank 3 x MAX TIME (<1 Minute)

Day 3 - Off

Day 4 - Chest / Biceps

Chest
Incline DB Bench Press 4 x 12, 10, 8, 6
Flat BB Bench Press 4 x 12, 10, 8, 6
Incline DB Fly 4 x 12, 10, 8, 6
High-Pulley Cable Crossover 4 x 12, 10, 8, 6

Biceps
DB Incline Alternating Curl 3 x 10, 8, 6
BB Preacher Curl 3 x 10, 8, 6
DB Standing Hammer Curl 3 x 10, 8, 6

Day 5 - Legs / Calves (Heavy) / Abs (Light)

Legs
BB Back Squat 4 x 12, 10, 8, 6
45 Degree Leg Press 4 x 12, 10, 8, 6
Leg Extensions 4 x 12, 10, 8, 6
Stiff-Legged Deadlift 4 x 12, 10, 8, 6

Calves (Heavy)
Seated Calf Raise 3 x 12, 10, 8
Standing Calf Raise 3 x 12, 10, 8

Abs (Light)
Abdominal B.W. Complex (350 Reps)

Day 6 - Off

Day 7 - Repeat

2

you put on 60lbs in a year and you’re still an ectomorph?

3

I started off as a skinny-fat ectomorph.

4

I like higher reps with isolation movements, legs, and pulls. That’s not to say I do higher reps on every movement that falls into those categories, but it’s like that for most of them.

For instance…If I do heavy back squatting, my leg press will be higher reps. Try 30-40 reps with a bunch of plates stacked on there and see how your legs do.

I’m not going to sit here and pick apart each day of your program, but take some time to think about what you are trying to accomplish. I mean, a set of 6 cable push downs?

If you are going to do a set of 6 for your triceps, it better be a pressing movement.

5

Did you just go on muscular development and copy the ENTIRE routine from Dorian Yates?? Its even the same exercises…

My Full Training Routine (circa 1995-1997)

Training Split
Day one: Delts, traps, triceps, abs
Day two: Back, rear delts
Day three: REST
Day four: Chest, biceps, abs
Day five: Quads, hams, calves
Day six: REST

Workout One
Warm-up: 10 minutes on stationary bike, followed by gentle stretching of all muscle groups to be trained (done before all workouts).

Body Part Exercise Sets Reps Poundage
DELTS Smith machine presses 1* 15 120
1* 12 240
1 8-10 340
Seated laterals 1* 12 2 x 50
1 8-10 2 x 70
One-arm cable laterals 1* 20 35
1 8-10 70
TRAPS Dumbbell shrugs 1* 12 2 x 140
1 10-12 2 x 185
TRICEPS Triceps pushdowns 1* 15 80
1* 12 130
1 8-10 180
Lying barbell extensions 1* 12 100
(with EZ-curl bar) 1 8-10 140
One-arm pushdowns 1 8-10 70
Or
1-arm Nautilus extensions 1 8-10 Full stack
ABS Forward crunches 3 20-25
Reverse crunches 3 12-15
*Represents warm-up sets

Workout Two

Body Part Exercise Sets Reps Poundage
BACK Hammer Strength machine 1* 15 135
Pulldowns 1* 12 220
1 8-10 285
or (alternated each workout)
Nautilus pullovers 1* 15 220
1* 12 320
1 8-10 440
Barbell rows 1* 12 285
1 8-10 375
1-arm Hammer Strength rows 1 8-10 245
Cable rows (overhand grip) 1 8-10 Full stack
REAR DELTS Rear-delt Hammer Strength 1 8-10 2 x 55
Bent-over dumbbell raises 1 8-10 2 x 95
LOWER BACK Hyperextensions 1* 8 310 (bdywt)
Deadlifts 1 8 405

Workout Three

Body Part Exercise Sets Reps Poundage
CHEST Incline barbell press 1* 12 135
1* 10 220
1* 8 310
1 8 425
Hammer Strength seated 1* 10 220
Bench presses 1* 10 220
1 6-8 350
Incline dumbbell flyes 1* 10 2 x 75
1 8 2 x 110
Cable crossovers 1 10-12 2 x 90
BICEPS Incline dumbbell curls 1* 10 2 x 50
1 6-8 2 x 70
EZ barbell curls 1* 10 100
1 6-8 140
Nautilus curls 1 6-8 120
ABS Forward crunches 3 20-25
Reverse crunches 3 12-15

Workout Four

Body Part Exercise Sets Reps Poundage
QUADS Leg extensions 1* 15 130
1* 12 200
1 10-12 270
Leg press 1* 12 770
1* 12 1,045
1 10-12 1,265
Hack squats 1* 12 440
1 8-10 660
HAMSTRINGS Lying leg curls 1* 8-10 130
1 8-10 180
Single leg curls 1 8-10 50
CALVES Standing calf raise 1* 10-12 900
1 10-12 1,300
Seated calf raise 1 10-12 250

Thats his.

6

[quote]pro-a-ggression wrote:
Did you just go on muscular development and copy the ENTIRE routine from Dorian Yates?? Its even the same exercises…

My Full Training Routine (circa 1995-1997)

Training Split
Day one: Delts, traps, triceps, abs
Day two: Back, rear delts
Day three: REST
Day four: Chest, biceps, abs
Day five: Quads, hams, calves
Day six: REST

Workout One
Warm-up: 10 minutes on stationary bike, followed by gentle stretching of all muscle groups to be trained (done before all workouts).

Body Part Exercise Sets Reps Poundage
DELTS Smith machine presses 1* 15 120
1* 12 240
1 8-10 340
Seated laterals 1* 12 2 x 50
1 8-10 2 x 70
One-arm cable laterals 1* 20 35
1 8-10 70
TRAPS Dumbbell shrugs 1* 12 2 x 140
1 10-12 2 x 185
TRICEPS Triceps pushdowns 1* 15 80
1* 12 130
1 8-10 180
Lying barbell extensions 1* 12 100
(with EZ-curl bar) 1 8-10 140
One-arm pushdowns 1 8-10 70
Or
1-arm Nautilus extensions 1 8-10 Full stack
ABS Forward crunches 3 20-25
Reverse crunches 3 12-15
*Represents warm-up sets

Workout Two

Body Part Exercise Sets Reps Poundage
BACK Hammer Strength machine 1* 15 135
Pulldowns 1* 12 220
1 8-10 285
or (alternated each workout)
Nautilus pullovers 1* 15 220
1* 12 320
1 8-10 440
Barbell rows 1* 12 285
1 8-10 375
1-arm Hammer Strength rows 1 8-10 245
Cable rows (overhand grip) 1 8-10 Full stack
REAR DELTS Rear-delt Hammer Strength 1 8-10 2 x 55
Bent-over dumbbell raises 1 8-10 2 x 95
LOWER BACK Hyperextensions 1* 8 310 (bdywt)
Deadlifts 1 8 405

Workout Three

Body Part Exercise Sets Reps Poundage
CHEST Incline barbell press 1* 12 135
1* 10 220
1* 8 310
1 8 425
Hammer Strength seated 1* 10 220
Bench presses 1* 10 220
1 6-8 350
Incline dumbbell flyes 1* 10 2 x 75
1 8 2 x 110
Cable crossovers 1 10-12 2 x 90
BICEPS Incline dumbbell curls 1* 10 2 x 50
1 6-8 2 x 70
EZ barbell curls 1* 10 100
1 6-8 140
Nautilus curls 1 6-8 120
ABS Forward crunches 3 20-25
Reverse crunches 3 12-15

Workout Four

Body Part Exercise Sets Reps Poundage
QUADS Leg extensions 1* 15 130
1* 12 200
1 10-12 270
Leg press 1* 12 770
1* 12 1,045
1 10-12 1,265
Hack squats 1* 12 440
1 8-10 660
HAMSTRINGS Lying leg curls 1* 8-10 130
1 8-10 180
Single leg curls 1 8-10 50
CALVES Standing calf raise 1* 10-12 900
1 10-12 1,300
Seated calf raise 1 10-12 250

Thats his.[/quote]
Never seen this routine before.

Anyway, still looking for a solid critique…

7

Why do people insist on a critique of their program, without providing actual evidence to the effectiveness? (rhetorical question)

There is no point critiquing an arbitrary program, whether it be from Dorian Yates or not, without seeing the type of progress YOU ARE MAKING. This is either physical growth or measurable strength.

Do you like the program? Are you responding to it? If you are curious as to whether your weight gain has led to appropriate growth, post pictures as there are a number of members with excellent ‘eyes’ for what you may need to work in, which would provide more insight into whether or not your program is effective FOR YOU.

In response to your questions, I would provide the following answers,

  1. you should count in years regarding making good physical gains from your initial level.

  2. being sore is not especially relevant for growth. There are too many individual physiological factors that will determine whether or not a given individual is ‘sore’ or not.

  3. if you want to do the program you have outlined, do it, and make sure you measure your progress (size/strength etc)