Push
Pull
3x6-8
Week 1: Push Pull Push
Week 2: Pull Push Pull
I want to gain more muscles and be lean muscle with low body fat. dont want too big. just normal lean muscle like 183cm, 80kg
What do you think? Please advise. Thanks.
[quote]artyi wrote:
[quote]kingbeef323 wrote:
If you put legs on Monday, then move Chest to sunday.
Change the workout every 8 weeks or so.
As for deloading, lately I’ve been feeling it’s not a bad idea to just rep some lighter weight for like 3-4 sets of 15 or w/e with no sets to failure or exercises that are harsh on the joints (i.e. french press, hack squats) every 5th week or so. I’m no longer a fan of taking full weeks off of the gym after 8 weeks, mainly because I hate how flat I get, lol. Just did it for the first time the other week and I loved (hated) it (it burns). C_C mentioned something like this a while ago in the t cell, IIRC.[/quote]
I think I will stick to your plan. As far as I’m doing it, it seems to work. I feel my back and legs really well. The chest is not so sore…
I love working out, so taking a week off is like a punishment for me, lol.
Also, I love your idea of just working that week with light waits.
What changes would you suggest for your 5 day split after 8 weeks? Changing grips, positions or the whole exercise? What are the key points?
P.S. Today was a leg day. I’m really struggling with my front squat, never done that before. Really, hard and challenging for me.[/quote]
It’s not that complicated, just change something.
[quote]tagan wrote:
Push
Pull
3x6-8
Week 1: Push Pull Push
Week 2: Pull Push Pull
I want to gain more muscles and be lean muscle with low body fat. dont want too big. just normal lean muscle like 183cm, 80kg
What do you think? Please advise. Thanks.[/quote]
I think that routine is awful.
[quote]tagan wrote:
I want to gain more muscles and be lean muscle with low body fat. dont want too big. just normal lean muscle like 183cm, 80kg
What do you think? Please advise. Thanks.[/quote]
Getting too big is very easy, so it’s a good thing you mentioned that. I’ll write you up a good toning program that only builds lean muscle and none of that gross bulky muscle. I will have it hand delivered to you by my assistant leprechaun who will travel through the lollipop forest on my pet unicorn.
Hi everybody,
i’m italian, and it’s difficult for me tlak in english but i want to try… i want to try to communicate with you guys and ask you some advices about training…
I’m in a italian forum but i’m not satisfied of its help…
eveyone know all, but nothing can help you, like you want…
So, i must ask sorry for my mistakes in this language… hope you undestand and correct me 
Firstly i subscribed in this discussion because i’m interesting… and then i wish try a routine in 4 split…
i’m 25 and i train my self from 6 years…
if i don’t undestand tha name of exercise like you call o somenthing like that, can i ask you guys??
thank you very much
Bye
Ryan
Ryan, it sounds like you are saying you want to try the 4 Day Split, and you want to know if you can ask us if you have questions about the exercises, etc… Is that right?
That shouldn’t be a problem at all. Start the 4 Day routine, if you need help with anything check back in and ask away.
Hi Lonnie!! Glad to see you understand me 
So.. i’m training from 3 week with this routine similar your, but i added some exercise different e “recall” for my arms..
try to translate all exercise in eng.. it will be difficult..
Monday (Arms - delts)
Incline Bench Rear delt raises - 3x 12-15
Squat 3x6-8
leg press 3x8-10
leg extension 3x10-12
leg curl 4x6-8
Seated calf 4x8-10
Wensday (back - shoulder and “recall” legs)
Hack squat 3x8-10
chin up 3 x max
Bent over barbell row 3x8-10
Close Grip Lat Pulldown 3x8-10
Dumbbell Shoulder Press 4x6-8
seated lateral raises 3x8-12
cabel lateral raises 2x10-12
Friday (chest - traps and recall arms)
Incline dumbbell press 4x6-10
incline dumbbell fly 2x10-12
bench barbell press 2x6-10
dips 2-3 x max
Superset: Barbell Uprigh row + shrugs dumbbell 3x10/12 + 8/10
supine chin up for biceps 3 x max
Single Arm Reverse Grip Triceps Push Down 3x8-10
you know that my “weak points” are legs and arms.. i tried with rest pause, superset, stripping, but nothing… and now i’m trying with recall with only an exercise, and not more of 3 sets..
What do you think about my routine…? i should training with this routine for an other week.. because i usually change my routine every month..
I’m doing your 2x bodypart 6 day split and I just want to make sure I’m understanding the ramping correctly. I was following your 4 day a week split on the first page but wanted to switch to a 2x week bodypart instead and most of those were 2 sets to failure. With the routine I’m doing now, I’m just not sure if I’m getting enough volume because of the way i’ve been ramping.
For seated should press I’ve been doing something like this:
35x8
50x3
65x6 <-failure
Do the lighter sets matter in terms of hypertrophy or is it reliant on that final set? I like to ramp by just getting a feel for the weight as it gets heavier and this is how I did it before and was progressing decently, but now with only one set to failure I just want to make sure it’s enough. And if the way i’m doing it is fine, should I do this for abs too? I’ve been doing an extra workset for abs because I feel like the single set to failure isnt quite enough volume but I may be wrong. Should I just see if the weight keeps progressing with the way I’m ramping before worrying about it? I just want to make sure I’m getting the most of my workout.
The routine as a whole looks fine, and if you want to try the “recall” for the arms I dont really see a problem with it, although it might interfere with recovery, so just keep a close eye on it.
I AM a little concerned that you change your routine so often… What kind of changes are you referring to? Little things like rotating out an exercise? Or do you completely change every 4 weeks?
[quote]RyanX wrote:
Hi Lonnie!! Glad to see you understand me
So.. i’m training from 3 week with this routine similar your, but i added some exercise different e “recall” for my arms..
try to translate all exercise in eng.. it will be difficult..
Monday (Arms - delts)
Incline Bench Rear delt raises - 3x 12-15
Squat 3x6-8
leg press 3x8-10
leg extension 3x10-12
leg curl 4x6-8
Seated calf 4x8-10
Wensday (back - shoulder and “recall” legs)
Hack squat 3x8-10
chin up 3 x max
Bent over barbell row 3x8-10
Close Grip Lat Pulldown 3x8-10
Dumbbell Shoulder Press 4x6-8
seated lateral raises 3x8-12
cabel lateral raises 2x10-12
Friday (chest - traps and recall arms)
Incline dumbbell press 4x6-10
incline dumbbell fly 2x10-12
bench barbell press 2x6-10
dips 2-3 x max
Superset: Barbell Uprigh row + shrugs dumbbell 3x10/12 + 8/10
supine chin up for biceps 3 x max
Single Arm Reverse Grip Triceps Push Down 3x8-10
you know that my “weak points” are legs and arms.. i tried with rest pause, superset, stripping, but nothing… and now i’m trying with recall with only an exercise, and not more of 3 sets..
What do you think about my routine…? i should training with this routine for an other week.. because i usually change my routine every month..
[/quote]
Just started on the Max OT workout. For leg day are the hack squats done on a machine or barbell? Also what is the difference between a cybex leg press and a normal leg press?
[quote]dudsman wrote:
Just started on the Max OT workout. For leg day are the hack squats done on a machine or barbell? Also what is the difference between a cybex leg press and a normal leg press?[/quote]
Generally speaking, no routine you ever read will be referring to BB hack squats. I know this is where the exercise originated, and it is a good exercise, but the “hack squat” you see in routines is almost exclusively the Machine hack squat.
The difference between the two leg presses is effectively zero. Use which ever machine you have available to you and you feel stimulates your legs the best. This goes for ANY 2 makes/models of any machine, not just the leg press.
Thanks Lonnie. I thought that was the case with the cybex, when i googled it they just looked like normal leg press stations to me.
[quote]Lonnie123 wrote:
The routine as a whole looks fine, and if you want to try the “recall” for the arms I dont really see a problem with it, although it might interfere with recovery, so just keep a close eye on it.
I AM a little concerned that you change your routine so often… What kind of changes are you referring to? Little things like rotating out an exercise? Or do you completely change every 4 weeks?
[/quote]
Lonnie… i admit i often change… bacuse i don’t see result… and i think i’m wrong in something…
however i usually change the muscle coupling… for example… chest, biceps… and after a month i change in chest-triceps… or chest-calves… or like now chest and traps… and now i’m trying to train with only piramidal method bacuse i see in more videos, people training in this way…
[quote]RyanX wrote:
[quote]Lonnie123 wrote:
The routine as a whole looks fine, and if you want to try the “recall” for the arms I dont really see a problem with it, although it might interfere with recovery, so just keep a close eye on it.
I AM a little concerned that you change your routine so often… What kind of changes are you referring to? Little things like rotating out an exercise? Or do you completely change every 4 weeks?
[/quote]
Lonnie… i admit i often change… bacuse i don’t see result… and i think i’m wrong in something…
however i usually change the muscle coupling… for example… chest, biceps… and after a month i change in chest-triceps… or chest-calves… or like now chest and traps… and now i’m trying to train with only piramidal method bacuse i see in more videos, people training in this way…[/quote]
Minor changes like that sound acceptable, and even beneficial. I’m curious as to what you mean when you say you “dont see results”, because from what I can gather you are talking about time frames in the WEEKS, which is not a lot of time. 2-3 weeks is not nearly enough time to see significant growth, certainly on something like Traps or Arms.
[quote]Lonnie123 wrote:
Minor changes like that sound acceptable, and even beneficial. I’m curious as to what you mean when you say you “dont see results”, because from what I can gather you are talking about time frames in the WEEKS, which is not a lot of time. 2-3 weeks is not nearly enough time to see significant growth, certainly on something like Traps or Arms.
[/quote]
You’re right… i think it’s impossibile to see result in only 3 weeks…
the question is that i talk with more people and each of those, train in different way who get benefit… i often think which is the best way for my growth…
[quote]RyanX wrote:
[quote]Lonnie123 wrote:
Minor changes like that sound acceptable, and even beneficial. I’m curious as to what you mean when you say you “dont see results”, because from what I can gather you are talking about time frames in the WEEKS, which is not a lot of time. 2-3 weeks is not nearly enough time to see significant growth, certainly on something like Traps or Arms.
[/quote]
You’re right… i think it’s impossibile to see result in only 3 weeks…
the question is that i talk with more people and each of those, train in different way who get benefit… i often think which is the best way for my growth… [/quote]
Here is the conclusion I have come to:
Are there BEST methods for X,Y,Z goals (Strength, power, size, fat los, etc…)?? Sure. I think there are. There is also a lot of over lap.
BUT, Just because there are “Tens” out there, it doesn’t mean anything in weight lifting is a zero. If you are picking up heavy shit, results are going to happen. I dont care if you are doing 1-3 reps, 6-8 reps, or 12-15 reps. Barbell, dumb bell, kettlebell… Its all good as long as you are working hard and intelligently.
Now, having said that, you do have to consider your specific goals and try to find and implement as many “tens” as you can. This will take lots of experimentation and TIME. Lots and lots of time. Maybe your whole life. Hell, Thib’s just “found out” how powerful ring work was this year… And he is a world class trainer and coach who has been at this for more than decade.
Bottom line is do NOT get discouraged because results are not quick to show up, or because you think there is some other thing you could be doing thats better. Did you just bust your ass in the gym? Then you did you job and you should be proud. But, also never stop looking to improve.
[quote]Lonnie123 wrote:
Here is the conclusion I have come to:
Are there BEST methods for X,Y,Z goals (Strength, power, size, fat los, etc…)?? Sure. I think there are. There is also a lot of over lap.
BUT, Just because there are “Tens” out there, it doesn’t mean anything in weight lifting is a zero. If you are picking up heavy shit, results are going to happen. I dont care if you are doing 1-3 reps, 6-8 reps, or 12-15 reps. Barbell, dumb bell, kettlebell… Its all good as long as you are working hard and intelligently.
Now, having said that, you do have to consider your specific goals and try to find and implement as many “tens” as you can. This will take lots of experimentation and TIME. Lots and lots of time. Maybe your whole life. Hell, Thib’s just “found out” how powerful ring work was this year… And he is a world class trainer and coach who has been at this for more than decade.
Bottom line is do NOT get discouraged because results are not quick to show up, or because you think there is some other thing you could be doing thats better. Did you just bust your ass in the gym? Then you did you job and you should be proud. But, also never stop looking to improve.[/quote]
Wise words right there
[quote]Lonnie123 wrote:
Here is the conclusion I have come to:
Are there BEST methods for X,Y,Z goals (Strength, power, size, fat los, etc…)?? Sure. I think there are. There is also a lot of over lap.
BUT, Just because there are “Tens” out there, it doesn’t mean anything in weight lifting is a zero. If you are picking up heavy shit, results are going to happen. I dont care if you are doing 1-3 reps, 6-8 reps, or 12-15 reps. Barbell, dumb bell, kettlebell… Its all good as long as you are working hard and intelligently.
Now, having said that, you do have to consider your specific goals and try to find and implement as many “tens” as you can. This will take lots of experimentation and TIME. Lots and lots of time. Maybe your whole life. Hell, Thib’s just “found out” how powerful ring work was this year… And he is a world class trainer and coach who has been at this for more than decade.
Bottom line is do NOT get discouraged because results are not quick to show up, or because you think there is some other thing you could be doing thats better. Did you just bust your ass in the gym? Then you did you job and you should be proud. But, also never stop looking to improve.[/quote]
you are right lonni. beautifull words… really!
so my goal, is hypetrofy, and it’s 6 years i’m finding the righ method for my growth especially for my arms, and legs: my two part of my body who growth slowly
Lonnie, listen, if i want to consult some routine (for natural) or some journal training or if i want to share my routine e discuss with you… how can i do? because i’m new here and i don’t know to use perfectly every section of this beautifull forum!!
I have to say thank you also, because, if i don’t undestand each single word you wrote, i understood the point… (so it’s cool i trying to improve my english)
Ryan, just post your routine right here in this thread. King Beef or I will check it and let you know how it is.
[quote]Lonnie123 wrote:
Ryan, just post your routine right here in this thread. King Beef or I will check it and let you know how it is.[/quote]
Ok thanks Lonnie!
So i trained with that routine for a month..
this is the new for next week, tomorrow. tell me what do you think.
In this routine with rest pause (RP) i mean how many reps i can do, until failure.. so i do the normal set and at the finish i wait 10-20 seconds e then go to failure with the same weight
Seated alternate dumbbell curl 3x8-10 + RP
Preacher curl 2x8/10+RP
cable curl 7x12-15
Seated Dumbbell Overhead Press with two hands 3x8-10 + RP
DumbBell French Press 2x8/10+RP
Rope Push-Down 7x15 20"
What do you think?
i hope is good for hypertrophy
Why are you adding the rest pauses? I am not saying dont do them, but I’m just curious as to your reasoning.
BTW - If you want a list of “Max OT” routines check here:
skiplacour.com/slc_mmt_home/ - 13 routines laid out and used by Skip himself, so they are good for sure. Pick one, do it for 8-12 weeks, take a week off, come back and use a different one.