Do This Routine Instead of That Dumb One

Training
522

Here’s the 6 day routine that I’m doing right now. I ramp up in small increments until I can’t hit my rep target. For the most part I’ve been resting 2 mins between compounds and 1 min between isolations/abs, with only the last set of an exercise taken to positive failure. For arms I superset bis/tris with the only rest being the time it takes for me to walk back and forth between exercises, so basically as little as possible.

Sunday - Off

Monday - Chest/Abs

Incline dumbbell - 4x8
Flat Dumbbell - 4x8
Incline Barbell - 4x8
Flat Barbell - 4x8

Rope Crunches - 4x15
Decline Weighted Sit ups - 4x15
Hanging leg raises - 4xAMRAP

Tuesday - Calves/Hamstrings

Standing calf - 4x10
Slanted Calf - 4x12
Steated Calf - 4x15

Lying Leg Curls - 4x8
Seated leg curls - 4x8
SLDL’s - 4x8

Wednesday - Arms

Hammer curls (both arms together) - 4x8
Ez bar Spider curls - 4x8
Incline curls (both arms together) - 4x8
Ez bar Reverse curls - 4x10

Decline elbows flared CGBP - 4x8
Pushdowns - 4x10
Cable rope OH extensions - 4x10
Decline dumbbell extensions - 4x10

Dumbbell wrist curls - 4x15 (Want to give these an honest good try for an extended period of
Ez bar reverse wrist curls - 4x15 time to see if I notice any difference)

Thursday - Quads

Single leg extensions - 4x20
Bulgarian Squats - 4x8 (I like to rest 1 min between each leg because I’m a pansy)
Front Squats - 4x10
Hack Squats - 4x12
Leg Press - 4x15

Friday - Shoulders/Calves

Machine lateral raises - 4x12
Seated Mil press (ass slid forward so it’s more of a very high incline) - 4x10
Meadows Partial lateral raises - 4x25
Incline bench rear delt raises - 4x30
Dumbbell external rotations - 4x15
Shrugs - 4x10

Smith machine calf - 4x15
Donkey Calf - 4x20
Vertical leg press calf - 4x20

Saturday - Back

NG Pull ups - 50
CNG Pulldowns - 4x8
CNG rows - 4x8
Stretchers - 4x10
HS Row - 4x10
WNG High cable rows - 4x10 (could do deadlifts here if you want. I personally don’t because I go very heavy on SLDL’s on ham day, which thrashes my back the same way (probably even better than) conventional deads do.)

523

Did Beef ever post a 4 day split, bp 2x/week frequency routine?

524

[quote]giograves wrote:
Did Beef ever post a 4 day split, bp 2x/week frequency routine?[/quote]

No, sir. I only post stuff I’ve used successfully, myself. I could post one layed out the way I’d do it if I had to, but I’m not a big fan of that split, personally. Whole upper body on one day when you’re strong = no thanks.

525

Hey beefking. You ever thought of doing a show? Your fucking swole lol

526

Thanks very much king, ill give this a try!

527

[quote]kingbeef323 wrote:
Here’s the 6 day routine that I’m doing right now. I ramp up in small increments until I can’t hit my rep target. For the most part I’ve been resting 2 mins between compounds and 1 min between isolations/abs, with only the last set of an exercise taken to positive failure. For arms I superset bis/tris with the only rest being the time it takes for me to walk back and forth between exercises, so basically as little as possible.

Sunday - Off

Monday - Chest/Abs

Incline dumbbell - 4x12
Flat Dumbbell - 4x12
Incline Barbell - 4x12
Flat Barbell - 4x12

Rope Crunches - 4x15
Decline Weighted Sit ups - 4x15
Hanging leg raises - 4xAMRAP

Tuesday - Calves/Hamstrings

Standing calf - 4x10
Slanted Calf - 4x12
Steated Calf - 4x15

Lying Leg Curls - 4x12
Seated leg curls - 4x12
SLDL’s - 4x12

Wednesday - Arms

Hammer curls (both arms together) - 4x12
Ez bar Spider curls - 4x12
Incline curls (both arms together) - 4x12
Ez bar Reverse curls - 4x12

Decline elbows flared CGBP - 4x12
Pushdowns - 4x12
Cable rope OH extensions - 4x12
Decline dumbbell extensions - 4x12

Dumbbell wrist curls - 4x15 (Want to give these an honest good try for an extended period of
Ez bar reverse wrist curls - 4x15 time to see if I notice any difference)

Thursday - Quads

Single leg extensions - 4x20
Bulgarian Squats - 4x8 (I like to rest 1 min between each leg because I’m a pansy)
Front Squats - 4x12
Hack Squats - 4x12
Leg Press - 4x15

Friday - Shoulders/Calves

Machine lateral raises - 4x15
Seated Mil press (ass slid forward so it’s more of a very high incline) - 4x12
Meadows Partial lateral raises - 4x25
Incline bench rear delt raises - 4x30
Dumbbell external rotations - 4x15
Shrugs - 4x12

Smith machine calf - 4x15
Donkey Calf - 4x20
Vertical leg press calf - 4x20

Saturday - Back

NG Pull ups - 50
CNG Pulldowns - 4x12
CNG rows - 4x12
Stretchers - 4x12
HS Row - 4x12
WNG High cable rows - 4x12 (could do deadlifts here if you want. I personally don’t because I go very heavy on SLDL’s on ham day, which thrashes my back the same way (probably even better than) conventional deads do.)[/quote]

Are the “stretchers” you do the meadowns ones with the close v-bar and put your foot up on the seated pulldown pad?

528

Kingbeef, in the past you’ve said that you put your beginner clients on the 4 day split and they do well on it. Which of these routines have worked the best for your clients that had more than 1-2 years of training under their belt?

529

[quote]Pantherhare wrote:
Kingbeef, in the past you’ve said that you put your beginner clients on the 4 day split and they do well on it. Which of these routines have worked the best for your clients that had more than 1-2 years of training under their belt?[/quote]

I think it depends on what the client has done in the past AND what they are able to do schedule wise. Example, you would never put a beginner on a 6 day split for the simple fact they might half ass it by not making it to the gym 6 days a week. 4 days is a better expectation for someone new to working out. Then it depends what they have previously been doing. If a 5 day split is optimal for their training level but they were doing a 5 day split the last 12 months, maybe 4 or 6 is a better one. Cardio could be a factor too as that is in addition to the lifting split days.

530

[quote]Greg_the_ripper wrote:
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]

http://tnation.T-Nation.com/free_online_forum/sports_body_training_performance_bodybuilding/do_this_routine_instead_of_that_dumb_one?id=4404649&pageNo=18

Middle of this page is pretty close to that.

[quote]TheDon12 wrote:
Hey beefking. You ever thought of doing a show? Your fucking swole lol[/quote]

Thanks, man. I had actually wanted to do one this year, but I had a HUGE setback with a neck injury last year so I’m thinking maybe next year.

[quote]aspengc8 wrote:

Are the “stretchers” you do the meadowns ones with the close v-bar and put your foot up on the seated pulldown pad? [/quote]

Yep.

[quote]Pantherhare wrote:
Kingbeef, in the past you’ve said that you put your beginner clients on the 4 day split and they do well on it. Which of these routines have worked the best for your clients that had more than 1-2 years of training under their belt?[/quote]

A 5 day split but ultimately it doesn’t matter. As long as a routine is intelligently designed and properly executed, it will work. I’ve never put someone on a routine that they didn’t do well on. In congruence with what the guy above said I pretty much only start newbies on a 4 day split to get them in the habit of going to the gym on a regular basis on a schedule that’s easy to stick to, otherwise I’d just put everyone on 5 day splits.

531

King whats your pre-peri-post WO nutrition look like?

532

[quote]kingbeef323 wrote:

[quote]Greg_the_ripper wrote:
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]

http://tnation.T-Nation.com/free_online_forum/sports_body_training_performance_bodybuilding/do_this_routine_instead_of_that_dumb_one?id=4404649&pageNo=18

Middle of this page is pretty close to that.

[quote]TheDon12 wrote:
Hey beefking. You ever thought of doing a show? Your fucking swole lol[/quote]

Thanks, man. I had actually wanted to do one this year, but I had a HUGE setback with a neck injury last year so I’m thinking maybe next year.

[quote]aspengc8 wrote:

Are the “stretchers” you do the meadowns ones with the close v-bar and put your foot up on the seated pulldown pad? [/quote]

Yep.

[quote]Pantherhare wrote:
Kingbeef, in the past you’ve said that you put your beginner clients on the 4 day split and they do well on it. Which of these routines have worked the best for your clients that had more than 1-2 years of training under their belt?[/quote]

A 5 day split but ultimately it doesn’t matter. As long as a routine is intelligently designed and properly executed, it will work. I’ve never put someone on a routine that they didn’t do well on. In congruence with what the guy above said I pretty much only start newbies on a 4 day split to get them in the habit of going to the gym on a regular basis on a schedule that’s easy to stick to, otherwise I’d just put everyone on 5 day splits.[/quote]

Bummer. Well if you do , dont forget to keep us updated!

You give the most simple advice and it works. Not to mention you provide grest routines… you ever thought of opening up a youtube channel? Im sure you would pull in a lot of viewers.

Dat dere youtube money lol

533

[quote]Liv92 wrote:
King whats your pre-peri-post WO nutrition look like?[/quote]

Pre/Peri:

75g Cyclic dextrin
27g Peptopro
10g creatine
4g beta alanine
6g citrulline malate
2g TMG
10g Leucine

All mixed together in 64 oz of water. I drink 24 oz 15 mins pre, then start drinking the rest when I start my 2nd exercise, finishing it in the middle of my last exercise. When I get home (like 20ish mins post) I have:

50g maltodextrin
50g whey iso
5g leucine

Then an hour later:

Cup of oats
1/4 cup raisins
cup of milk
6 eggs

[quote]TheDon12 wrote:

Bummer. Well if you do , dont forget to keep us updated!

You give the most simple advice and it works. Not to mention you provide grest routines… you ever thought of opening up a youtube channel? Im sure you would pull in a lot of viewers.

Dat dere youtube money lol[/quote]

Never thought about doing that before. Maybe when I get shredded or something, lol.

534

KOB, can you say a bit about what role you feel rest periods have played in your development? Are you super-strict about the rest periods, or is it a looser standard?

535

thanks king!

536

Nation, I know the point of this thread is to avoid the critique my routine rookie posts, but I have a “beach” event in Feb I want to “prep” for lol.

So I took Beefs original 4-day split dropped the leg day, and cycled the remaining 3 days such that each bp gets hit every 5th day. I do better when my frequency is < every 7 days, but I only have 4 days to make it to the gym. I still front squat 1x/5 days and do sprints on off days.

Anyway, back/bis (pull) precedes Delt day (sometimes back to back) and it seems like a major overlap for the rear delts/traps. Is this “OK” programming for quick a 5 week stint? Suggestions? Thought about Delts in front push day (Chest/Tris) but I need a day or 2 of recovery to maximize the pushing.

537

[quote]giograves wrote:
Nation, I know the point of this thread is to avoid the critique my routine rookie posts, but I have a “beach” event in Feb I want to “prep” for lol.

So I took Beefs original 4-day split dropped the leg day, and cycled the remaining 3 days such that each bp gets hit every 5th day. I do better when my frequency is < every 7 days, but I only have 4 days to make it to the gym. I still front squat 1x/5 days and do sprints on off days.

Anyway, back/bis (pull) precedes Delt day (sometimes back to back) and it seems like a major overlap for the rear delts/traps. Is this “OK” programming for quick a 5 week stint? Suggestions? Thought about Delts in front push day (Chest/Tris) but I need a day or 2 of recovery to maximize the pushing.[/quote]

Shoulders and back back to back is fine. Definitely wouldn’t do shoulders and chest back to back, though.

538

Shit that new avatar is crazy king.

Very high level back right there.

Curious to know some of your stats on the general compound lifts.

539

Probably a foolish question, but are you natural king? Phenomenal physique.

540

hey just wondering if you could post a 2x a day workout routine if possible? for someone who has heaps of time on their hands and responds well to lots of volume, cheers,

also just wanted to say awesome post, and yeah you really should compete, you’d kill it

541

[quote]Adren wrote:
Shit that new avatar is crazy king.

Very high level back right there.

Curious to know some of your stats on the general compound lifts.[/quote]

Thanks, man.

[quote]scream wrote:
Probably a foolish question, but are you natural king? Phenomenal physique. [/quote]

Lol, yes, I’m natural. Thanks!

[quote]dopes1 wrote:
hey just wondering if you could post a 2x a day workout routine if possible? for someone who has heaps of time on their hands and responds well to lots of volume, cheers,

also just wanted to say awesome post, and yeah you really should compete, you’d kill it[/quote]

Never done or had anyone do 2 a days before, so I wouldn’t really be comfortable programming such a routine. Honestly I don’t think there’s any point unless you’re an IFBB pro using a bunch of goodies.