KingBeef wich of the routines that you have lined out has given you best size gains? or in other words wich routine do you think would benefit a person the most who is looking to primarily put on size ?
Since there’s a thread for this already, i thought it’d be the smarter thing to do to post this “critique my workout” here instead 
I’ve picked a few exercises from workouts i’ve found here on TMuscle and tried to put together something. Ive been doing this routine for about 3 months now and i’ve definitely felt and seen improvements. But if there’s anything that’s worth changing to spark more growth, im all for it!
I train in my university gym, which lacks heavy dumbbells. So i some exercise i dont have heavier weights for max reps<10. thus i just do high rep.
i increase the weights to the maximum reps i can do with it.
Monday - Chest
Barbell bench press - 1x10 2x8 2x6 2x3
Dumbbell incline - 2x15 3x12 (lack of weights in the gym)
Cable crossover - 2x10 3x8
Tuesday - Legs
Back Squat - 2x8 2x6 3x3
Leg press - 2x10 2x8
weighted step ups - 3x10 (per leg)
Wed - rest
Thursday - Shoulders/ some oly lifts
Cleans - 2x6 4x3
Push press - 2x6 4x3
military press - 3x12
Lateral Raises - 3x20
Friday - Back
Pullups - total rep 50
Deadlift - 2x8 2x6 3x3
Barbell Row - 2x12 3x10
High pulls - 2x8 3x6
Sat (Lightweight)
Front Squat - (warm up empty bar 2x8) 2x8 3x5
Goblet Squat - 3x10
Barbell Bench - 2x8 3x5
Dips - Bw total 100.
Sun - rest
For the cleans and push press, i use a light weight i can probably do for 10 reps on the first 2 sets (2x6). its just so i dont tire out so early, i only do 6 reps.
Lateral raises, i do the normal straight arm ones until i fail (around rep 12) then switch up to the 90 degree bend at the elbow types, to finish up till 20.
Sat lightweights, i also use weights id max at 10 reps for the first 2 sets (2x8) and max 8 for the 3 sets (3x5)
What’dya guys think?
[quote]Mowgly wrote:
What’dya guys think?
[/quote]
If you do 9 reps instead of 10, you’ll blow up into a huge monster
And if you do 3.365 reps instead of 3, your strength will go through the roof
[quote]its_just_me wrote:
If you do 9 reps instead of 10, you’ll blow up into a huge monster
And if you do 3.365 reps instead of 3, your strength will go through the roof[/quote]
I did 9 last week, i didnt get that huge though. Should’ve tried 9.17. I’ll try it this coming monday.
Anyways, like i mentioned, i up the weights until the maximum reps that i can do with it are those stated.
ie 2x10 2x8 2x6 = weights progressively gets heavier, thus reps are different as the set progresses.
Thats why the irregular rep numbers. Hope that explains it.
…so 2x9.17 sounds good right? joking.
All respect to you KingBeef iv been on the max-ot routine for 3 weeks now and i love it, im able to up my weights almost every week in most exercises, tho im thinking of changing the rep range to 10-8 instead of 8-4 since im more after size gains rather than strength and im wondering why the reps on calfs are as low as 8-4 ? in general calfs answers best to 15-10 imo same goes with traps 8-4 seems kinda low
Anyways just wanted show my gratitude
[quote]CraigGold55 wrote:
DB Rows okay instead of BB rows? [/quote]
Absolutely not!
[quote]orangepekoe11 wrote:
Kingbeef, thank you very much for taking the time to make this thread. Do you have a suggestion on a 5x or 4x per week, 2x frequency split?[/quote]
I will soon!
[quote]LazyElemental wrote:
I want to thank KingBeef for his work in this thread and the VERY appropriate title. Nothing feels better to type while facepalming then Do this routine instead of that dumb one.[/quote]
lol, thanks
[quote]toughlove wrote:
KingBeef wich of the routines that you have lined out has given you best size gains? or in other words wich routine do you think would benefit a person the most who is looking to primarily put on size ?[/quote]
They will all put on size, man. My personal favorites though would be the Max OT style (not necessarily to the T) and the “push/pull/legs” style hitting everything 2x a week. That said, don’t worry about “what’s best” or you’ll end up constantly bouncing around from routine to routine, essentially spinning your wheels. You’ll be MUCH better off just picking a routine, believing in it, and sticking to it for an extended period of time to allow yourself to reap the full benefits of it.
[quote]Mowgly wrote:
Since there’s a thread for this already, i thought it’d be the smarter thing to do to post this “critique my workout” here instead I’ve picked a few exercises from workouts i’ve found here on TMuscle and tried to put together something. Ive been doing this routine for about 3 months now and i’ve definitely felt and seen improvements. But if there’s anything that’s worth changing to spark more growth, im all for it!
I train in my university gym, which lacks heavy dumbbells. So i some exercise i dont have heavier weights for max reps<10. thus i just do high rep.
i increase the weights to the maximum reps i can do with it.
Monday - Chest
Barbell bench press - 1x10 2x8 2x6 2x3
Dumbbell incline - 2x15 3x12 (lack of weights in the gym)
Cable crossover - 2x10 3x8
Tuesday - Legs
Back Squat - 2x8 2x6 3x3
Leg press - 2x10 2x8
weighted step ups - 3x10 (per leg)
Wed - rest
Thursday - Shoulders/ some oly lifts
Cleans - 2x6 4x3
Push press - 2x6 4x3
military press - 3x12
Lateral Raises - 3x20
Friday - Back
Pullups - total rep 50
Deadlift - 2x8 2x6 3x3
Barbell Row - 2x12 3x10
High pulls - 2x8 3x6
Sat (Lightweight)
Front Squat - (warm up empty bar 2x8) 2x8 3x5
Goblet Squat - 3x10
Barbell Bench - 2x8 3x5
Dips - Bw total 100.
Sun - rest
For the cleans and push press, i use a light weight i can probably do for 10 reps on the first 2 sets (2x6). its just so i dont tire out so early, i only do 6 reps.
Lateral raises, i do the normal straight arm ones until i fail (around rep 12) then switch up to the 90 degree bend at the elbow types, to finish up till 20.
Sat lightweights, i also use weights id max at 10 reps for the first 2 sets (2x8) and max 8 for the 3 sets (3x5)
What’dya guys think?
[/quote]
This isn’t a critique my routine thread, lol. That said, I don’t like your routine. No arm work, not enough delt volume, wack back workout and a lot more. I made this thread because I wanted to help people posting critique my routine threads in the most efficient and effective way I could think of. Not trying to be a jerk/toot my own horn but I think you should do one of these routines instead of that dumb one
[quote]BeastOK wrote:
All respect to you KingBeef iv been on the max-ot routine for 3 weeks now and i love it, im able to up my weights almost every week in most exercises, tho im thinking of changing the rep range to 10-8 instead of 8-4 since im more after size gains rather than strength and im wondering why the reps on calfs are as low as 8-4 ? in general calfs answers best to 15-10 imo same goes with traps 8-4 seems kinda low
Anyways just wanted show my gratitude[/quote]
Good stuff, man. I’m just posting stuff that I know works for me and the people that train with me, if you want to experiment, by all means do so. That’s what this is all about, finding what works best for YOU and sticking to it. I’m just offering some guidance for those people that really aren’t ready to be designing their own routines yet.
thanks man
KB, first I just want to say thanks for all the info you posted, I’m just starting my 3rd week of the first routine and loving it, but would I be ok doing rack pulls instead of barbell rows as I feel them much more in my upper back, or would this be a bad idea with straigh leg deadlifts the next day?
[quote]BulkerNation wrote:
KB, first I just want to say thanks for all the info you posted, I’m just starting my 3rd week of the first routine and loving it, but would I be ok doing rack pulls instead of barbell rows as I feel them much more in my upper back, or would this be a bad idea with straigh leg deadlifts the next day?[/quote]
If you want to do rack pulls, I’d say move the back day to Sunday then.
[quote]Mowgly wrote:
Since there’s a thread for this already, i thought it’d be the smarter thing to do to post this “critique my workout” here instead I’ve picked a few exercises from workouts i’ve found here on TMuscle and tried to put together something. Ive been doing this routine for about 3 months now and i’ve definitely felt and seen improvements. But if there’s anything that’s worth changing to spark more growth, im all for it!
I train in my university gym, which lacks heavy dumbbells. So i some exercise i dont have heavier weights for max reps<10. thus i just do high rep.
i increase the weights to the maximum reps i can do with it.
Monday - Chest
Barbell bench press - 1x10 2x8 2x6 2x3
Dumbbell incline - 2x15 3x12 (lack of weights in the gym)
Cable crossover - 2x10 3x8
Tuesday - Legs
Back Squat - 2x8 2x6 3x3
Leg press - 2x10 2x8
weighted step ups - 3x10 (per leg)
Wed - rest
Thursday - Shoulders/ some oly lifts
Cleans - 2x6 4x3
Push press - 2x6 4x3
military press - 3x12
Lateral Raises - 3x20
Friday - Back
Pullups - total rep 50
Deadlift - 2x8 2x6 3x3
Barbell Row - 2x12 3x10
High pulls - 2x8 3x6
Sat (Lightweight)
Front Squat - (warm up empty bar 2x8) 2x8 3x5
Goblet Squat - 3x10
Barbell Bench - 2x8 3x5
Dips - Bw total 100.
Sun - rest
For the cleans and push press, i use a light weight i can probably do for 10 reps on the first 2 sets (2x6). its just so i dont tire out so early, i only do 6 reps.
Lateral raises, i do the normal straight arm ones until i fail (around rep 12) then switch up to the 90 degree bend at the elbow types, to finish up till 20.
Sat lightweights, i also use weights id max at 10 reps for the first 2 sets (2x8) and max 8 for the 3 sets (3x5)
What’dya guys think?
[/quote]
This is kinda similar to my routine.
CHEST:
Incline Dumbbell - 3x4-6
Flat Bench - 2x4-6
Dips - 2x4-6
Skull Crushers - 2x4-6
Pushdowns - 2x4-6
BACK:
Barbell Rows - 3x4-6
Neutral grip Pulldowns - 2x4-6
Weighted Pull Ups - 2x4-6
Barbell Curl - 2x4-6
Pinwheels - 2x4-8
SHOULDERS:
Hang Clean and Jerk - 3x3
Seated Dumbbell Press - 2x4-6
Dumbbell Laterals - 2x6-8
Rear Delts - 2x20-40
Dumbbell Shrugs - 3x6-8
LEGS:
Dead Lift - 3x5
Leg Press - 2x6-10
Step Ups - 2x20
Kingbeef,
Why can’t we switch DB rows for BB rows? I did them one week and I swear it’s what killed my lower back , tried them again today and they were too painful (dbl overhand, 45* torso). Did you mean double underhand by any chance? If not, are there any subs for bb rows?
[quote]CraigGold55 wrote:
Kingbeef,
Why can’t we switch DB rows for BB rows? I did them one week and I swear it’s what killed my lower back , tried them again today and they were too painful (dbl overhand, 45* torso). Did you mean double underhand by any chance? If not, are there any subs for bb rows?[/quote]
Oh, man I was kidding about that, lol. If you like dumbbell rows for upper back and feel them more, by all means do them. I thought it was obvious I was kidding
angrily shakes fist
Recently iv noticed having trouble sleeping, i wake up like 3-4 times a night sweating, even tho my window is open and my room is cold. Can this be from putting so much stress on the cns ?
[quote]BeastOK wrote:
Can this be from putting so much stress on the cns ?[/quote]
Yes you need to replace your cns, they’re going pretty cheap on ebay I hear
[quote]kingbeef323 wrote:
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
[/quote]
On the seated rows. are they just the neutral grip? or overhand wide grip?
And your barbell rows are overhand?
hey Kingbeef. i sent you pm, do check it when you have the time. thanks
[quote]Natebrochill wrote:
[quote]kingbeef323 wrote:
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
[/quote]
On the seated rows. are they just the neutral grip? or overhand wide grip?
And your barbell rows are overhand?[/quote]
BB rows overhand, seated rows, the neutral grip thats like 1 foot wide, not the 6 inchish one which is more lats.
When training in max OT style are the working sets al with the same weight…ie
Bench press 3x4-6 (250x6, 250x5, 250x4)
or something more like 260x4,250x4,245x6)
or something totally different?
[quote]MiJuggernaut wrote:
When training in max OT style are the working sets al with the same weight…ie
Bench press 3x4-6 (250x6, 250x5, 250x4)
or something more like 260x4,250x4,245x6)
or something totally different?
[/quote]
I’m not kingbeef but from what I gather from the OT book is that you simply use a weight where you fail b/w 4-6 reps, so if you can fail at 250x6, then 250x4 and then 240x4 then do that. If instead you tend to lose strength pretty quickly from set to set and your second set with 250 would be 250x2 then lower the weight to fail at the needed rep range