Do This Routine Instead of That Dumb One

Training
321

[quote]bambarumi wrote:
kingbeef323,
What do you think about Time under tension training
what is your rep speed/tempo? how do you train? u look good bro.
I have read some articles that says, that you need to keep your sets between 40-70 seconds for hypertrophy. some says 30-60 sec. do u incorporate this into your workouts?
Why you don’t use any Isolation exercises for chest E.g: Cable crossovers or DB flies?[/quote]

I’ve never really looked into or focused much on “TUT” in the sense of timing my sets, however my negatives on a lot of exercises are usually pretty slow to the point where random people always make comments about how slow I bring the weights down when I lift, which I guess extends TUT and has favorable effects.

I don’t do isolation exercises for chest because I don’t feel I need to at the moment, especially considering the fact that I do all dumbbells for chest it’s growing just fine without isolation work.

322

^ you’re also Flex Wheeler 2.0…

323

Great thread here. It’s convinced me to try the Max-Ot plan. I am on my first week, and I can tell you, it feels weird taking 2-3 min rests between sets. I would usually take 60-90 seconds, and I have to use my watch to keep me from jumping into the next set. It also feels weird leaving after that 6-9 heavy sets. Since I’m not fatigued, I think I should do more. I guess just years of bad habits.

I’m going to use this split:
Mon: Chest, calves
Tue: Back
Wed: Legs, abs
Thr: Arms
Fri: Shoulders, traps

Here are my questions:

  1. If you wanted to emphasize a certain bodypart (just say biceps), can you do something like 3 sets of barbell curls on back day? If you can train this way, how many sets would you advise? And would 2 of the 3 be to failure? And if this is ok, I assume you would just do an acclimation set then go straight in with barbell curls?

  2. What type of rest is recommended between warmup sets? Is it still 2-3 mins, or shorter? And same with the acclimation sets.

My goal is muscle gain, and after tracking my protien intake for the first time seriously (before, I would just estimate in my head… let’s see, 20 grams here, I think the lunch had another 30, hmmm I’ll say 40 grams for the shake, etc etc), I found that I’m not breaking 200 grams with a bodyweight of 190. So for the first time I think I will get my true protien requirements. Thanks again for this thread.

324

Brett:

1 - Simply follow the Max-OT plan to the letter for at least 2-3 full cycles (4-6 months). You’re only one week one and are already looking for ways to tweak it to get such-and-such results… You have no idea what kind of results a half year on the program will produce.

AFTER you have put in the time, THEN you can evaluate the results and see what needs tweaking.

Some of the routines have a back day, and an arm day. So you are hitting the arms indirectly once, and directly one. The program is really laid out quite well, again… just follow it to the letter for 4-6 months like I said.

2 - It is not necessary to rest 2-3 minutes during warm ups. Its also NOT necessary to rest the full 2-3 minutes on the working sets, thats the recommendation. Obviously your arm work is not that taxing, but if you are ready to go after an all out set of squats or dead lifts in 90 seconds, you may want to look into your intensity and if it was a TRUE 4-6 rep max set to failure.

325

^ Ok, thanks for the response.

326

Hey thanks, KB. This is pretty similar to what I’ve put together recently. You answered a big questionsthat I’ve had - 1) I was concerned that my volume wasn’t enough on my calves, bis, and shoulders. It looks like you are doing quite a bit more than I am.

327

KB Im not capable of training 6 times a week but i still want to hit my body parts twice a week. Would this be acceptable?everything is ramped going to failure once

Upper

Incline DB 3 x 8
Flat DB 3 x 8
BB Row 3 x 8
DB Row 3 x 10
DB Shoulder Press 3 x 10
Latersl 3 x 10
Skullcrusher 3 x10
DB Curl 3 x 10

Lower

Calve 3 x 18
Squat 5 x 5
Leg Press 3 x 10
RDL 3 x 10

Upper

Incline DB 3 x 8
Flat DB 3 x 8
Lat Pulldown 3 x 8
Cable Row 3 x 10
DB Shoulder Press 3 x 10
Latersl 3 x 10
Skullcrusher 3 x10
Preacher Curl 3 x 10

Lower

Calves 3 x 18
Deadlift 5 x 5
Hack Squat 3 x 10
Leg Curl 3 x 10
Rear Delt 3 x 15

328

It is kinda similar to your first program:

Monday: Chest/Biceps

â?¢	4 sets of Bench Press, 6-10 reps (2)
â?¢	4 sets of Incline Dumbbell Press, 6-10 reps (2)
â?¢	3 sets of Flat Flies, 6-10 reps (1)
â?¢	2 sets of Weighted Chest Dips, 6-10 reps (1)
â?¢	2 sets of Cross-Bench Pullover, 10 reps (1)
â?¢	
â?¢	3 sets of Barbell Curls, 8-10 reps (2)
â?¢	2 sets of Preacher Curls, 8-10 reps (1)
â?¢	2 sets of Hammer Curls, 10-12 reps (1)

Tuesday: Legs/Calves

â?¢	4 sets of Leg Press, 8-10 reps (2)
â?¢	4 sets of Squats, 6-10 reps (1)
â?¢	4 sets of Leg Curls, 8-10 reps (2)
â?¢	3 sets of Hack Squats (close stance), 8-10 reps (2)
â?¢	3 sets of Leg Extensions, 12 reps (1)
â?¢	
â?¢	4 sets of Standing Calves, 12-20 reps (2)

Thursday: Shoulders/Triceps

â?¢	4 sets of Smith Behind Shoulder Press, 6-10 reps (heavy) (2)
â?¢	3 sets of Arnold Press, 8-10 reps (10,8,8,8) (2)
â?¢	3 sets of Standing Lateral raises /s Front Raises, 10-12 reps (2)
â?¢	3 sets of Lying Delts dumbbell raise, 10-12 reps (2)
â?¢	
â?¢	4 sets of Close-Grip Bench Press, 8-10 reps (2)
â?¢	3 sets of Skull-crushers, 6-10 reps (2)

Friday: Back/Traps/Calves

â?¢	4 sets of Weighted Wide Chin-Ups, 8-10 reps
â?¢	3 sets of Bent Over Rows 6-10 reps (10,8,6,6) (2)
â?¢	3 sets of Dumbbell Rows, 6-10 reps (10,8,6,6) (2)
â?¢	3 sets of Lat Pulldowns, 8-12 reps (12,10,8,15) (2)
â?¢	3 sets of Dead-lifts 6-10 reps (10,8,6,6) (1)
â?¢	
â?¢	2 sets of Barbell Shrugs, 6-8 reps (1)
â?¢	2 sets of Behind the Back Smith, 10-12 reps (1)
â?¢	
â?¢	4 sets of Sitting Calves, 12-20 reps (2)

Please, what do you think?

329

Thanks you for this thread KB.
Also to prof x, c_c, Lonnie, synergy and other major contributors to this thread.

Never even considered BB training before reading this, but i’m living and loving it now.
(PS: yes i allways thought BBers was weak as hell, but i found i’m still gaining strength using that Max OT style workout posted on 1st page)

330

Hey kingbeef and all others thanks for making/contributing to this thread. Finally decided I have no idea what the hell I’m doing and this thread was recommended to me based on my goals(I want a bodybuilder look not a powerlifter). I read over the thread and may have missed this so sorry if it has been asked but would it be alright to just do abs on off days? So on “off” days I would do a 20 min jog along with an ab circuit. I picked the 4 day split on day one and started today(did legs and they are fried) and will hit chest and tris tomorrow. Thanks for the routine and advice for a newb like myself.

331

http://www.T-Nation.com/strength-training-topics/466

http://www.T-Nation.com/strength-training-topics/641

Those are some thoughts by Thibs on training abs. I’d read those a few times and apply those principles.

Otherwise, the way you laid it out is fine really. Just train them like any other muscle really.

332

Thanks for the reply and much appreciated.

333

Kingbeef what about periodization?
I have been doing your 4 day routine for last 2 months and i have great Strength gains, but i didn’t gain any noticeable size. My diet is fine. maybe Im not responding on those rep ranges?
should i switch to 8-12 rep range and more sets?

334

Bump

335

Are you gaining WEIGHT? If you are gaining weight and getting stronger, I fail to see how you cannot be gaining size. You have been at it for 2 months… So even if you packed on POUNDS of muscle mass, it really wont be all that noticeable. Think about losing 5 pounds of pure fat… Would anyone notice? Not really. You really need to gain about 10-15 pounds of muscle for it to be noticeable.

As for Periodization, it is “built in” to the routine in that as you go along in the program, you get stronger, Then at about 8-12 weeks in (or whenever you start to feel run down) you take a week off, or do an easy week.

There really isnt a “block periodization”, or “western periodization” built in, meaning you dont do 1-3 reps on week week, 4-6 on week 2, and 8-12 on week 3, etc… Its just Train Heavy, Get Stronger, rest, Repeat.

336

Getting stronger always means getting bigger?
I have seen lot of really impressive looking natural lifters. their lifts are low compared to their size.
I mean i can lift much more than those guys, but I’m not as big…

337

[quote]bambarumi wrote:
Getting stronger always means getting bigger?
I have seen lot of really impressive looking natural lifters. their lifts are low compared to their size.
I mean i can lift much more than those guys, but I’m not as big…[/quote]

I hate comments like this. I have no doubt people like this are watching me train lately and saying the same shit…while ignoring that I have been lifting for a long time, was injured and am still recovering. No, just because you see me curling a 60lbs dumbbell doesn’t mean that is ALL I can lift. It means my grip has to be rebuilt after hand surgery, something you wouldn’t know about without asking me.

Further, if an advanced bodybuilder is now using lesser weight to build more muscle, the unwise thing to do would be to assume that is how he trained to get that big to start with.

338

dude i know those guys. they are not injured they just train that way…
high reps high volume low weights…

curling 60lbs db for reps isn’t bad.

339

also this routine looks like max ot only reps are little higher.

340

[quote]bambarumi wrote:
also this routine looks like max ot only reps are little higher.[/quote]

Thats exactly what it is :wink:

In regards to your other post, Getting stronger doesnt always mean getting bigger… But getting stronger WHILE eating appropriately for mass gains will almost certainly yield larger muscles. Thats basically how everyone in the world has ever done it. I certainly dont know any other way.