I agree w/ Nate Dogg usless you are an athlete u don’t need a 2-2.5 hr work out.
Even athletes don’t train w/ weights for 2-2.5hrs they train the most w/ weights 45-min to an hour then add some sports specific training time. Such as if they are a tennis player they go out and practice tennis or if they are a football player the practice w/ the team and do the weights on their own.
Seriously man, two more months of doing that is two months wasted. Thats severely over training. In order to make gains off of doing that your recovery would have to be perfect, that means truck loads of food, 10 hours sleep a day, and even still, it could not be done without steroids.
If you got that routine out of a magazine like Flex, it will not work. Those routines cannot be done without steroids. This is really probably the best training site on the internet, i dont know anywhere else where you have world renouned strength coaches giving out advice and programs for free like here.
[quote]shamr0ck wrote:
I could go through your workout with you but I think it can all be shown/said right here. I don’t know if you are going for size or strength, so that would change the volume some, but either way, after 4-6 sets of squats, (8 if you are doing that funky little 8x3 set up) your legs should be worked. Do one of your tricep work outs give your legs some time to cool down, and then do some lunges if you’d like, and by that point, you should be fine for your quad dominant leg day. Note If you are going to put in 5 days a week, you have plenty of time to do more than 1 leg day, you should be doing hip/quad dominant splits. A few sets of calf exercises are fine if you really want to at this point. If you don’t jack around and go from set to set (2 minute rests, 3 if your really putting in high intensity on a set). So then the question is how long would it take you to put in 3 meaningful leg sets and 3 meaningful tricep sets? Being generous with ya, 15 minutes for each exercise and you are looking at 90 minutes…
That should be a good start for ya. Obviously, you have an intensity/load problem which is allowing you to work so long and so to simply say “cut down to an hour” wouldn’t help much because you wouldn’t feel like you were getting anything done because of intensity differences. That being said, treat each exercise as though it were your last, and truly bust your ass. Overshoot; if you can only make it 45 minutes that way, then that is okay. In fact, that it is probably pretty good.
Best of luck J.
It’s pretty rare that I go over 45 minutes. I like to go hard, fast and end it!
You’d do well to time (or better yet have someone else time) your rest periods at least once. I bet you are taking longer than you think you are between sets. It’s amazing how CNS taxing workouts can skew your sense of time.
RIT Jared
a little overwhelmed with the information at those links… not really sure what to start with. the thing is, i’m very comfortable with my setup now, but i guess i’ll change it sooner or later.
abbh seems to be recommended by most of you, and i did look at it… i guess i’ll check it out.
not too happy with changing my routine though, but as it’s said, change is good.
ok, looked through the big fat training program guide (thank you for putting up that link!)
looked at 2 programmes and found gvt2000 and tsunami training to be interesting.
i decided to ditch gvt2000 since it’s almost similar to what i’m already doing.
so i’ve almost decided on tsunami training… what do you think?
http://www.t-nation.com/findArticle
.do?article=279big2
are you chemically assisted? or do you have great recovery? otherwise doing 30 or more sets a day with those big lifts like DLs and squats will take a toll. your training like Arnold did in his prime. Some could argue that he was a little overtrained as well. just some advice- kill it on a few major lifts and call it a day. 4 or 5 exercises can be alot if you really go all out. and if your not giving it your all y would u be there? are your results good? afterall, thats what really matters is the bottom line
Hey sham, does it work? You haven’t answered that yet. If you’re putting on 10 lbs every six months with that kind of volume, then don’t change a thing.
DI
Not to be harsh, but don’t ask for advice and then say that you’re unwilling to change. Plus you’re not going to find better workouts anywhere than the ones on this site. So do your research, pick one that fits you and just do it!
I remember TC saying a long time ago in the old MM2K that sometimes we’re afraid to take a chance and change. You MIGHT gain a little fat. You MIGHT not see the progress you were hoping for. So what? Life is an experiment. You’re never going to find out what works and what doesn’t unless you try.
Your routine is kind of an old-school bodybuilding routine where you blast each bodypart once per week and then let it recover for seven days. I personally never got anywhere with that kind of routine. I don’t know, but I can’t imagine you’re making much progress either unless you’re a beginner.
As many others have stated, try out ABBH. I can’t speak from experience for that EXACT routine, but one thing I definitely agree with Chad Waterbury about is the idea of more frequency with less volume for each bodypart. If you don’t do the workout recommended, at least take away that idea.
Good luck and take a chance!
yeah, this routine has worked for me, i felt i hit a plataeu some time ago, but came across it. rediculous that haven’t been measureing myself, but visually, i have progresed quite a bit. another thing is that this is confirmed by the people at the gym.
it’s not that i’m not going to change the routine, but once i get set in my way, i tend to stick with it. of course, that’s not going to help. don’t get me wrong, i’ve been thinking over what’s been discussed here to a haunting effect… i’ve taken peoples’ comments seriously. believe me, i will change it, but i’ll just have to read plenty and decide what suits me at this moment.
as mentioned, i liked the look of the tsunami wave program, anyone tried it?
i think my recovery is pretty good. i’m never tired, nor “sore”… and i don’t feel as though i’m burning out. high volume has worked for me till now, but i guess the sooner you change, the better. in fact, i think i’ve read that you’re supposed to change the routine every 6-8 weeks? is that right?
at any rate, i’m looking over tsunami training, and i’ll take more looks as abbh.
thanks.
[edit]
ok, started looking through abbh (for the 4th time) and ok… i’ll do it. i need some clarifications about the program however…
1st day: 10 sets per bodypart. ok, so let’s say i choose flat bp and seated cable row. so that’s 10 sets of flat bp and 10 sets of seated cable row? that’s it right? i go with 1 excercise for 10 sets? a 60 sec resting between bp and rows… right?
Yes you are correct for that day you laid as an example. You would do bp, rest, bo rows, rest, etc. until 10 sets of each is complete. Then LEAVE LOL.
On this day your progression will come by adding 1 rep to each set the next week, and again the following week.
On the high rep days, 5 sets of 10 reps, you progress by adding to the weight weekly.
Do this, then many of us swap the schemes on the excersizes, low rep for high rep etc. then ran it again.
If you approach this program correctly, with the RIGHT loads, and as much intensity as you can muster I am sure you will be pleased with the results.
Hope that helps.
Phill
ok, starting tomorrow i’ll try it out. flat bp and cable rows 10 sets each with 1’ rest inbetween.
i’ll let you know how i progress 
but i can throw in some extra forearm work on the off days right?
btw: i’ve noticed the program has days on and off… alternatively. the gym’s closed on sundays here, so i guess i’ll bundle it up on friday… and it has no direct shoulder work? what do i do about that? shoulders are lagging as it is
Shammy good thing you posted that question here these guys will help you out.
Not only is working out that long putting in wasted time but working out 1 body part a day is pretty much useless also.
Stick to mainly compound movements as they build more muscle mass. Work more body parts per day ie: full body workouts are actually really good as long as you space them out properly. Use food to grow! and rest more often and stay away from those dam Flex magazines that tell you all the wrongs to do.
PPP
I’ve just completed the sequence ABBH,ABBH2, that is approximatively 40 minutes workouts one day on one day off.
I take about 1 hour to 1:15. No longer no less. I like to keep it intense and the best way is to be productive with the time even though I’m a professional athlete and could take longer I like to get through it. I do on average 25-28 sets in this time frame. My conditioning is not included in this timeframe.