Do This Routine Instead of That Dumb One

Training
241

[quote]Sayonara wrote:

[quote]It’s perfectly fine to use on a cut. Remember, the type of training you used to build the muscle will be the type of training best to maintain it on a cut.

How long have you been doing it and what kind of results are you seeing?[/quote]

I started using it when i went on my second bulk cycle and i really love how you are able to focus on the muscle your training since the workouts are pretty short, so iv been on it for a little longer then 3 months,

well il give u some exercises that i can remember making progress in,

inclein db press i started on 25kgs and was able to do about 8 reps and last time i hitted 7 reps with 32,5kgs

BB rows i started on 55kg and im currently on 70kgs

RDL’s i started on 80kgs and currently on 110

DB shoulder press i started on 22kgs and currently on 27

so strength wise its been working pretty damn good tho i dont feel much bigger, but i guess thats just a phase im going thru, im thinking of going back to a classic split and do last sets to failiure, since i prefer putting on mass befor strength[/quote]

What’s your diet look like and how much do you weigh?

[quote]jake_j_m wrote:

[quote]kingbeef323 wrote:
If it were me, I’d do heavier arm work on the arm day and on chest day throw in 2 “pump” exercises for tri’s and on back day 2 “pump” exercises for bi’s. Probably something like 6x12 on each exercise with 45ish secs rest.
[/quote]

Good to know I’m on roughly the right track, at the moment I was doing DB skulls on chest day for 8-15 reps x 3 sets, and on back day either preacher dbs or seated alt’s with a focus on higher reps. My rest periods were still probably 90 seconds so I will focus on <60 seconds and try a 6 x 12 focusing on the pump. Since I’m not focused on weights moved in extra work I can’t really lose out by giving it a try. Would you still ramp on this extra work or just stick with a weight around “12rm” for every set? Thanks KB[/quote]

You don’t have to do it my way, what you’re doing sounds fine. I’d say keep doing that and note your progress before trying my way. That said if you try it, when you do those sets with rest periods that short, you’re probably going to be working closer to your 20ish rep max if you happened to be fresh. The first time you do it, you’ll basically guess your weight and then adjust from there based on ease/difficulty. Then from there each time you do it, you try to progress slightly each time.

242

[quote]David1991 wrote:

[quote]kingbeef323 wrote:
This is something I’ve been thinking about lately, especially with regards to injury prevention. I feel like it doesn’t matter where you have an exercise in your routine as long as you consistently get stronger on that exercise where ever it is in your routine (for bodybuilding purposes, obviously). I’m playing with arranging my workouts starting with the exercise least likely to cause injury and finishing with the exercise most likely to cause injury so I don’t have to use as much weight on it.

Injury prevention definitely is going to be top priority as far as how I design my routines from now on. It’s so true that incurring injuries makes you a better/smarter bodybuilder.[/quote]

Out of curiosity KB how often do you personally change your routine (whether it be the split, exercise order, etc.)? [/quote]

Bump

243

[quote]David1991 wrote:

[quote]David1991 wrote:

[quote]kingbeef323 wrote:
This is something I’ve been thinking about lately, especially with regards to injury prevention. I feel like it doesn’t matter where you have an exercise in your routine as long as you consistently get stronger on that exercise where ever it is in your routine (for bodybuilding purposes, obviously). I’m playing with arranging my workouts starting with the exercise least likely to cause injury and finishing with the exercise most likely to cause injury so I don’t have to use as much weight on it.

Injury prevention definitely is going to be top priority as far as how I design my routines from now on. It’s so true that incurring injuries makes you a better/smarter bodybuilder.[/quote]

Out of curiosity KB how often do you personally change your routine (whether it be the split, exercise order, etc.)? [/quote]

Bump
[/quote]

Whoops, I missed that somehow. I usually change my routine every 8-10 weeks after taking a full week off from training. That’s always around the time results seem to noticiably diminish or I get bored.

244

[quote]kingbeef323 wrote:

[quote]David1991 wrote:

Out of curiosity KB how often do you personally change your routine (whether it be the split, exercise order, etc.)?

Bump
[/quote]

Whoops, I missed that somehow. I usually change my routine every 8-10 weeks after taking a full week off from training. That’s always around the time results seem to noticiably diminish or I get bored.[/quote]

Gotcha, thanks. I used to do that but the last 2-3 routines I’ve been on for 4-8 months at a time. Definitely got bored after 8 months though so I’m starting a new one next week after my week off. Speaking of which its also interesting to see you take a week off that often…that and changing the whole routine every 8-10 weeks seems to be commonly recommended by “internet gurus” but I don’t see it as much on these boards (with some guys saying stay on the same routine for 1+ years), although some guys are changing things as often as every workout

245

Firstly thanks KB for the effort to create all these routines and going to give the 4 day split a run!
Secondly and sorry if this has already been answered but do you change your training at all when cutting?

246

Thinking of using one of your routines for my cut…

247

[quote]Iron.Dan wrote:
Firstly thanks KB for the effort to create all these routines and going to give the 4 day split a run!
Secondly and sorry if this has already been answered but do you change your training at all when cutting?[/quote]

No. Answered this just a few posts up from yours…

248

Hi I’ve been using your routine from the first page (5 days) for a few weeks now and it’s awesome!

I was just wondering, i train alone so flat barbell bench can be kinda awkward. What would you suggest as a replacement?

249

KingBeef,

Been training MAX OT for about 6 weeks now. I’ve been doing the 4-6 rep range and I fucking love it. Hitting PR’s weekly. No better feeling than seeing your numbers increase nonstop.

Do you feel doing the 4-8 rep range like you said on the first page is really better for this type of training?

When these first 8 weeks are over I may just do 4-8 reps starting from the next cycle.

Love this style of training but I wouldn’t mind upping the rep range for better growth.

250

[quote]CraigGold55 wrote:
KingBeef,

Been training MAX OT for about 6 weeks now. I’ve been doing the 4-6 rep range and I fucking love it. Hitting PR’s weekly. No better feeling than seeing your numbers increase nonstop.

Do you feel doing the 4-8 rep range like you said on the first page is really better for this type of training?

When these first 8 weeks are over I may just do 4-8 reps starting from the next cycle.

Love this style of training but I wouldn’t mind upping the rep range for better growth.

[/quote]

If you’re hitting PR’s every workout, why on earth would you want to change anything?

251

[quote]Quick Ben wrote:

[quote]CraigGold55 wrote:
KingBeef,

Been training MAX OT for about 6 weeks now. I’ve been doing the 4-6 rep range and I fucking love it. Hitting PR’s weekly. No better feeling than seeing your numbers increase nonstop.

Do you feel doing the 4-8 rep range like you said on the first page is really better for this type of training?

When these first 8 weeks are over I may just do 4-8 reps starting from the next cycle.

Love this style of training but I wouldn’t mind upping the rep range for better growth.

[/quote]

If you’re hitting PR’s every workout, why on earth would you want to change anything?[/quote]

Yeah I realize that but…just wondering what differences he noticed when upping the rep range.

252

[quote]CraigGold55 wrote:

[quote]Quick Ben wrote:

[quote]CraigGold55 wrote:
KingBeef,

Been training MAX OT for about 6 weeks now. I’ve been doing the 4-6 rep range and I fucking love it. Hitting PR’s weekly. No better feeling than seeing your numbers increase nonstop.

Do you feel doing the 4-8 rep range like you said on the first page is really better for this type of training?

When these first 8 weeks are over I may just do 4-8 reps starting from the next cycle.

Love this style of training but I wouldn’t mind upping the rep range for better growth.

[/quote]

If you’re hitting PR’s every workout, why on earth would you want to change anything?[/quote]

Yeah I realize that but…just wondering what differences he noticed when upping the rep range.[/quote]

In my case, less likelihood of being too aggressive with weight selection, hence less stagnation. But I’d definitely agree not to change anything as long as you continue to progress at a reasonable rate.

253

Kingbeef- I have been doing something similar to the leg workout in the 5 day split and realized…Why do you recommend straight leg deadlifts before a squatting move? Your lower back will be fatigued, isn’t that dangerous?

254

[quote]eyegainweightbig wrote:
Kingbeef- I have been doing something similar to the leg workout in the 5 day split and realized…Why do you recommend straight leg deadlifts before a squatting move? Your lower back will be fatigued, isn’t that dangerous? [/quote]

You read too much. Just try stuff and see how you like it and if it works for you and then adjust accordingly. I do it sometimes and have no problems and I’d say my lower back actually feels better doing squats when it’s warmed up already from Rdls/dls. If you’re really that worried, then do RDL’s last for your peace of mind. It really doesn’t matter.

255

BTW Guys, just as a heads up I recommend you DONT try to go absolute balls to the wall when you come back from your week off.

I got a little over zealous this last week coming back, absolutely destroyed my legs and honestly felt I was on the verge of an injury for 5-6 days. I was getting “bad” cramps, legs would give out occasionally… really bad news.

Just a little friendly tip here, my new “thing” is to drop a set the week back and up the reps to 6-8 instead of 4-6.

256

KB, what type of training would you recommend when losing fat? I have been following a 5 day split for quite some time and was wondering if I should continue when cutting.

257

[quote]xXSeraphimXx wrote:
KB, what type of training would you recommend when losing fat? I have been following a 5 day split for quite some time and was wondering if I should continue when cutting.[/quote]

He’s stated multiple times that he doesnt think you should alter your training when dieting. Stick with what got you the muscle, alter your diet, add cardio. Proven formula that works.

258

KB, what is your opinion of “specialization routines” for bringing up weak parts? If you’re a fan, how would you set one up? I’ve been doing your 2x/week routine from the first page (with some exercise substitutions). It’s been going well (and thank you for that and this thread), but I feel like my chest and shoulders could stand to be brought up a bit, so I was debating doing maybe a month or so cycle trading out a fair bit of the volume and frequency of everything else to bring it up for chest and shoulders. Maybe something like:

Day 1: Chest/shoulders
Day 2: everything else
Day 3: Chest/shoulders
Day 4: off (cardio)
repeat

Alternating between probably three different sets of exercises for chest/shoulder and two for everything else. What do you think?

259

[quote]Scuba steve-o wrote:
KB, what is your opinion of “specialization routines” for bringing up weak parts? If you’re a fan, how would you set one up? I’ve been doing your 2x/week routine from the first page (with some exercise substitutions). It’s been going well (and thank you for that and this thread), but I feel like my chest and shoulders could stand to be brought up a bit, so I was debating doing maybe a month or so cycle trading out a fair bit of the volume and frequency of everything else to bring it up for chest and shoulders. Maybe something like:

Day 1: Chest/shoulders
Day 2: everything else
Day 3: Chest/shoulders
Day 4: off (cardio)
repeat

Alternating between probably three different sets of exercises for chest/shoulder and two for everything else. What do you think?[/quote]

I’d say that before you start worrying about any kind of specialization program for lagging muscle groups, you should first make sure that the cause for that them isn’t sub-par technique and/or poor mind muscle connection.

That said, personally I wouldn’t feel comfortable doing those muscle groups at that high a frequency at the expense of everything else. However I do have experience bringing up those exact 2 bodyparts, which used to be lagging bodyparts for me.

My chest used to be a weak point and I fixed it using Dr. Clay’s push up progressions in addition to making my chest routine nothing but incline dumbbells, flat dumbbell, decline dumbbell focusing on squeezing every rep at the top and coming all the way down, making the dumbbells touch my chest at the bottom. I was on a 5 day 1x a week frequency split at the time similar to what I have in the first post in this thread and I brought my chest up tremendously in 8 or so weeks.

For my shoulders I didn’t increase frequency or do any additional work outside the gym, I just increased my rep range on overhead pressing and added in more intensity techniques/shorter rest periods for isolation work, a la CT’s workouts and JM’s mountain dog style workouts.

260

Great, thanks a lot! I will incorporate these ideas into my routine and see how it goes.