*just keep in mind i am new to this and i dont want to overdo the volume
Post a picture of your physique showing your overpowering biceps.
[quote]gregron wrote:
Post a picture of your physique showing your overpowering biceps.[/quote]
i never said they are overpowering but once i train them they definitely do become overpowering. this is before any training and a bunch of health issues:
- that was @ 15,154 pounds 5"9 no training
So you don’t want to train your Arms, Hamstrings, Calves or Arse, and you’re quads only very slightly (i assume these are also already oversize)?
I can’t help you i’m afraid.
So you don’t want to train your Arms, Hamstrings, Calves or Arse, and you’re quads only very slightly (i assume these are also already oversize)?
I can’t help you i’m afraid.
dont be like that comeon 
as you can see the arms need no direct work and my calves and arse dont either. im not sure about my hamstring and quad work tell me what i need to add i just dont want to start off too intensely with like 20 sets of leg work as a person who has never trained teir legs before, you know what i mean? im open to your suggestions
[quote]gregron wrote:
Post a picture of your physique showing your overpowering biceps.[/quote]
About two weeks ago, ChocoChips told me he currently looks “almost identical” to this pic ^ of one of the Hodge twins.
[quote]ChocolateChips wrote:
this is before any training and a bunch of health issues:
- that was @ 15,154 pounds 5"9 no training[/quote]
That’s really a picture of you, huh? From when you were 15. Really.
I sincerely regret all the time and energy I wasted giving you advice.
Congrats, troll. You played me for quite a while. Hope it was the highlight of your month.
^^hmmmmmm… that guy looks slightly blacker than chocolate chip does.
@ChocolateChips Stop littering this thread. It is hard enough to find what you’re looking for in here. Go make your own thread.
^^he already made like a hundred.
[quote]Chris Colucci wrote:
[quote]gregron wrote:
Post a picture of your physique showing your overpowering biceps.[/quote]
About two weeks ago, ChocoChips told me he currently looks “almost identical” to this pic ^ of one of the Hodge twins.
[quote]ChocolateChips wrote:
this is before any training and a bunch of health issues:
- that was @ 15,154 pounds 5"9 no training[/quote]
That’s really a picture of you, huh? From when you were 15. Really.
I sincerely regret all the time and energy I wasted giving you advice.
Congrats, troll. You played me for quite a while. Hope it was the highlight of your month.[/quote]
Hodge needs to work on those delts pronto.
[quote]Matthaeus wrote:
[quote]Chris Colucci wrote:
[quote]gregron wrote:
Post a picture of your physique showing your overpowering biceps.[/quote]
About two weeks ago, ChocoChips told me he currently looks “almost identical” to this pic ^ of one of the Hodge twins.
[quote]ChocolateChips wrote:
this is before any training and a bunch of health issues:
- that was @ 15,154 pounds 5"9 no training[/quote]
That’s really a picture of you, huh? From when you were 15. Really.
I sincerely regret all the time and energy I wasted giving you advice.
Congrats, troll. You played me for quite a while. Hope it was the highlight of your month.[/quote]
Hodge needs to work on those delts pronto.[/quote]
Yes, his deltoids and lats needs some growth. The calves also seem off in a way I can’t describe…
What about :
Chest Tricep
Back Bicep
Shoulder Leg(Quad dominant day)
off
Chest Tricep
Back Bicep
Shoulder Leg(Glutes dominant day)
off
I’m happy I happened to see this thread, I was just gonna make a new one wondering why the heck everyone is getting so crazy about all these new age routines and cluster training, max blah blah blah, super neural teabagging, etc. Since when did performing an old school, basic, time tested, mother approved bodybuilding routine and eating the necessary amounts of nutrients stop working? Did I miss something in the last 4 or 5 years?
Hey KB, what page did you post your 3 day split routine where you hit each body part once a week?
[quote]kingbeef323 wrote:
This is a MAX-OT style routine (copied pasted from my thread), which is how I train now (actually doing this exact routine). Took a cue from Jeff Rodriguez and slightly broadened the rep range to 4-8 and progress seems a bit better. Personally, training like this I progress faster than training any other way that I’ve tried.
All sets layed out in this style of workout are to failure. People like to say “omg so many heavy sets to failure, that’s gonna cause burnout and overtraining!” Usually though, those people arent willing to eat 1.8-2g of protein per pound of bodyweight, which I think is pretty much a foolproof way to ensure gains if you’re training hard.
Another note is that once you warm up a muscle group and start your work set on your first exercise, you don’t ramp up again for your subsequent exercises. However, it’s a good idea to do what’s called an acclimation set sometimes before starting the next exercise for that muscle group if it’s an exercise where there’s a good amount of stabilization required and it’s a slightly different movement pattern than the first exercise. Acclimation sets, I believe, are 1-2 sets of 1-2 reps each to get used to the new movement pattern before starting your heavy sets. Don’t worry, I’ll tell you when to use these.
As far as progression. I’d say when you can get a set of an exercise for 7 or 8 reps, move up an increment in weight, then next workout you will start your first set with that new weight and when you can get that for 7 or 8 you’ll move up and so on. From my experience, when I/workout partners/clients are too aggressive with weight selection it tends to slow down progress.
On to the routine.
Monday - Chest/Tris
Incline dumbbell Press - 2x4-8
Flat Barbell Press - 2x4-8 (1xacc)
Dips - 2x4-8 (2xacc)
Pushdowns - 2x4-8
French Press - 2x4-8 (1 10 rep set just to make sure elbows are ready)
Tuesday - Back/Bis
Barbell Rows - 3x4-8
Neutral grip Pulldowns - 2x4-8
Medium Grip pulldowns - 1x4-8
Seated Rows - 2x4-8
Pinwheels - 2x4-8
Alternating Dumb curls - 2x4-8
Wednesday - Legs (slow negatives!)
Lying Leg Curls - 2x4-8
RDL’s - 2x4-8 (warmup again)
Cybex Leg Press - 2x4-8 (warmup)
Leg Press - 2x4-8 (1xacc)
Hack Squat - 2x4-8 (1xacc)
Thursday - Shoulders
Seated OH Barbell Press (ass slid forward so it’s more like a super high incline press) - 2x4-6
Seated Dumbbell Press - 2x4-8
Cable Laterals - 3x6-8
Dumbbell Laterals - 1x6-8
Rear Delt raises on inlcine bench - 3x12-15
Friday - Traps/Calves/Abs/Forearms
Shrugs - 3x4-8
Standing calf raises - 3x4-8
Seated calf raises - 3x4-8
Cable Crunches - 2x10-15
Weighted Leg Raises - 3x10-15
Reverse wrist curls - 2x8-10
Behind Back wrist curls - 2x8-10
Sample workout: Chest/tri’s
Inc Dumb- warmup(20x25’s x2, 10x40’s, 8x55’s, 6x70’s), acclimation(2x90’s), 7x110’s, 5x115’s
Flat Bar- 2x225, 8x245, 5x265
Dips- 2x45, 1x90, 8x110, 4x125
Pushdowns- 8x120, 6x130
French- 10x80, 8x100, 5x110[/quote]
hey king just wanted to know would you reccomend Max-OT training over a legs/push/pull/repeat type of split? i wanted to try your max-ot routine out and i just wanted to know do you reccomend a 4-6 rep range for max-ot or a 4-8 or should i just stick to 6 reps? thanks and appreciate all of the routines that you have made so far!
[quote]GTFOmyPowerRack wrote:
What about :
Chest Tricep
Back Bicep
Shoulder Leg(Quad dominant day)
off
Chest Tricep
Back Bicep
Shoulder Leg(Glutes dominant day)
off
[/quote]
Shoulders and legs on the same day? No, thank you, lol.
[quote]Manslaughter wrote:
Hey KB, what page did you post your 3 day split routine where you hit each body part once a week?[/quote]
There’s no such routine in this thread.
[quote]koolsuppy wrote:
hey king just wanted to know would you reccomend Max-OT training over a legs/push/pull/repeat type of split? i wanted to try your max-ot routine out and i just wanted to know do you reccomend a 4-6 rep range for max-ot or a 4-8 or should i just stick to 6 reps? thanks and appreciate all of the routines that you have made so far!
[/quote]
I’d say give both a try for an extended period of time and see what works best for you. I will say, I noticed last year, that I do make good progress on higher frequency ppl type splits but I also stall and burn out pretty fast. Now I’m pretty much just sticking to bodypart once a week, where I also make good progress but don’t get burned out. I’ll post the 6 day routine I’m doing now when I get a chance.
I appreciate it dude
Hey Kingbeef323 Im curious to how you would set up the heavy/density-gironda style training routine you mentioned earlier in the thread hitting the muscle group 2x every 7-8 days? Thanks!
[quote]kingbeef323 wrote:
[quote]GTFOmyPowerRack wrote:
What about :
Chest Tricep
Back Bicep
Shoulder Leg(Quad dominant day)
off
Chest Tricep
Back Bicep
Shoulder Leg(Glutes dominant day)
off
[/quote]
Shoulders and legs on the same day? No, thank you, lol.
[quote]Manslaughter wrote:
Hey KB, what page did you post your 3 day split routine where you hit each body part once a week?[/quote]
There’s no such routine in this thread.
[quote]koolsuppy wrote:
hey king just wanted to know would you reccomend Max-OT training over a legs/push/pull/repeat type of split? i wanted to try your max-ot routine out and i just wanted to know do you reccomend a 4-6 rep range for max-ot or a 4-8 or should i just stick to 6 reps? thanks and appreciate all of the routines that you have made so far!
[/quote]
I’d say give both a try for an extended period of time and see what works best for you. I will say, I noticed last year, that I do make good progress on higher frequency ppl type splits but I also stall and burn out pretty fast. Now I’m pretty much just sticking to bodypart once a week, where I also make good progress but don’t get burned out. I’ll post the 6 day routine I’m doing now when I get a chance. [/quote]
I would like to see your new 6 day routine, i have always been on routines with high frequency and feel that my cns gets burnt out fairly quickly. Because of this my strength for the main lifts have been suffering a bit.