Bodybuilding.com Information Motivation Supplementation
in:

    The World’s #1 Bodybuilding And Fitness Forum - Save Up To 50% Off Retail Prices In Our Bodybuilding.com Store!

Reply
Page 1 of 2 1 2 LastLast
Results 1 to 30 of 37
  1. #1
    Registered User vicour's Avatar
    Join Date: May 2008
    Age: 42
    Stats: 6'0", 221 lbs
    Posts: 122
    Rep Power: 15
    vicour is a name known to all. (+5000) vicour is a name known to all. (+5000) vicour is a name known to all. (+5000) vicour is a name known to all. (+5000) vicour is a name known to all. (+5000) vicour is a name known to all. (+5000) vicour is a name known to all. (+5000) vicour is a name known to all. (+5000) vicour is a name known to all. (+5000) vicour is a name known to all. (+5000) vicour is a name known to all. (+5000)
    Visit vicour's BodySpace
    vicour is offline

    1 hour workout routine, geared for strength

    I need some critiques of my current workout, my problem is that it is taking too long, upwards of an hour and a half to 2 hours, and I really only have an hour per workout session at ths time. Here is my routine:

    Chest
    Bench Press, 6 reps x 3 sets, 1 minute rest between
    Decline Bench Press, 6 reps x 3 sets, 1 minute rest between
    "Wings", 6 reps x 3 sets, 1 minute rest between

    Back
    Pullups, 6 reps x 3 sets, 1 minute rest between
    Rows, 6 reps x 3 sets, 1 minute rest between
    Not sure the name, but I put hands together on a bench bar and pull up to my chin while standing, 6 reps x 3 sets, 1 minute rest between

    Biceps
    Two-handed curls, 6 reps x 3 sets, 1 minute rest between
    Dumbell curls, 6 reps x 3 sets, 1 minute rest between
    Nautilus bicep machine, 6 reps x 3 sets, 1 minute rest between

    Triceps
    Two handed tri pushs (on back, bring bar down to forehead and lift), 6 reps x 3 sets, 1 minute rest between
    Nautilus triceps machine, 6 reps x 3 sets, 1 minute rest between
    Rope on pulley press outs, 6 reps x 3 sets, 1 minute rest between

    Shoulders
    Shoulder press, 6 reps x 3 sets, 1 minute rest between
    Dumbell fly-outs, 6 reps x 3 sets, 1 minute rest between
    Nautilus shoulder raise, 6 reps x 3 sets, 1 minute rest between

    Stomach and legs are not incorporated much due to time constraints.

    I am also VERY winded by the end of an hour, I have to do large muscle groups first, but get my wind back during arms.

    I do not feel like this is the the ideal routine for strength training, looking for a hard strength routine I can do solo, 3 times a week for approximately an hour. (at this time)
    Reply With Quote

  2. #2
    Registered User John Prophet's Avatar
    Join Date: Oct 2005
    Age: 47
    Stats: 204 lbs
    Posts: 16,018
    BodyPoints: 23302
    Rep Power: 8106
    John Prophet has reached the pinnacle! Best possible rank! (+1000000) John Prophet has reached the pinnacle! Best possible rank! (+1000000) John Prophet has reached the pinnacle! Best possible rank! (+1000000) John Prophet has reached the pinnacle! Best possible rank! (+1000000) John Prophet has reached the pinnacle! Best possible rank! (+1000000) John Prophet has reached the pinnacle! Best possible rank! (+1000000) John Prophet has reached the pinnacle! Best possible rank! (+1000000) John Prophet has reached the pinnacle! Best possible rank! (+1000000) John Prophet has reached the pinnacle! Best possible rank! (+1000000) John Prophet has reached the pinnacle! Best possible rank! (+1000000) John Prophet has reached the pinnacle! Best possible rank! (+1000000)
    Visit John Prophet's BodySpace
    John Prophet is offline
    why not split it in two and do each have every other day?

    M-legs/back/bi

    W-chest/delt/tri

    Fr-legs/back/bi

    M-chest/delt/tri

    etc

    a typical "strength" routine doesnt have that many exercises and u need more than 1 minute rest for strength purposes
    "Humility comes before honor"
    Reply With Quote

  3. #3
    Registered User John Prophet's Avatar
    Join Date: Oct 2005
    Age: 47
    Stats: 204 lbs
    Posts: 16,018
    BodyPoints: 23302
    Rep Power: 8106
    John Prophet has reached the pinnacle! Best possible rank! (+1000000) John Prophet has reached the pinnacle! Best possible rank! (+1000000) John Prophet has reached the pinnacle! Best possible rank! (+1000000) John Prophet has reached the pinnacle! Best possible rank! (+1000000) John Prophet has reached the pinnacle! Best possible rank! (+1000000) John Prophet has reached the pinnacle! Best possible rank! (+1000000) John Prophet has reached the pinnacle! Best possible rank! (+1000000) John Prophet has reached the pinnacle! Best possible rank! (+1000000) John Prophet has reached the pinnacle! Best possible rank! (+1000000) John Prophet has reached the pinnacle! Best possible rank! (+1000000) John Prophet has reached the pinnacle! Best possible rank! (+1000000)
    Visit John Prophet's BodySpace
    John Prophet is offline
    old school strength routine is like this


    squat (could alternate squats one time, deads next)
    bench
    bent row
    military press
    dips
    then add in 1-2 direct arm exercises and abs


    6-7 exercises at most....15 exercises per workout is simply way too many
    "Humility comes before honor"
    Reply With Quote

  4. #4
    RHINO D1111's Avatar
    Join Date: Apr 2008
    Age: 42
    Posts: 489
    Rep Power: 54
    D1111 has a brilliant future. Third best rank! (+40000) D1111 has a brilliant future. Third best rank! (+40000) D1111 has a brilliant future. Third best rank! (+40000) D1111 has a brilliant future. Third best rank! (+40000) D1111 has a brilliant future. Third best rank! (+40000) D1111 has a brilliant future. Third best rank! (+40000) D1111 has a brilliant future. Third best rank! (+40000) D1111 has a brilliant future. Third best rank! (+40000) D1111 has a brilliant future. Third best rank! (+40000) D1111 has a brilliant future. Third best rank! (+40000) D1111 has a brilliant future. Third best rank! (+40000)
    Visit D1111's BodySpace
    D1111 is offline
    What you are doing is way over kill! try just doing -Flat bench,squats,rows,millitary press,curls and something for triceps if you cant split the workouts up.
    LUCIFER IS MY TRAINING PARTNER.
    ....BENT ROWS TO GROW:)
    Reply With Quote

  5. #5
    ~~~~~~ baker's Avatar
    Join Date: Feb 2002
    Age: 41
    Stats: 6'1", 195 lbs
    Posts: 4,962
    BodyPoints: 13143
    Rep Power: 22760
    baker has reached the pinnacle! Best possible rank! (+1000000) baker has reached the pinnacle! Best possible rank! (+1000000) baker has reached the pinnacle! Best possible rank! (+1000000) baker has reached the pinnacle! Best possible rank! (+1000000) baker has reached the pinnacle! Best possible rank! (+1000000) baker has reached the pinnacle! Best possible rank! (+1000000) baker has reached the pinnacle! Best possible rank! (+1000000) baker has reached the pinnacle! Best possible rank! (+1000000) baker has reached the pinnacle! Best possible rank! (+1000000) baker has reached the pinnacle! Best possible rank! (+1000000) baker has reached the pinnacle! Best possible rank! (+1000000)
    Visit baker's BodySpace
    baker is offline
    I think your right this isn't the ideal program for strength. If you limited on time I'd throw in some Olympic lifts to get all those groups with just a couple exercises.
    Where the mind goes the body follows.
    Reply With Quote

  6. #6
    Registered User vicour's Avatar
    Join Date: May 2008
    Age: 42
    Stats: 6'0", 221 lbs
    Posts: 122
    Rep Power: 15
    vicour is a name known to all. (+5000) vicour is a name known to all. (+5000) vicour is a name known to all. (+5000) vicour is a name known to all. (+5000) vicour is a name known to all. (+5000) vicour is a name known to all. (+5000) vicour is a name known to all. (+5000) vicour is a name known to all. (+5000) vicour is a name known to all. (+5000) vicour is a name known to all. (+5000) vicour is a name known to all. (+5000)
    Visit vicour's BodySpace
    vicour is offline
    One thing I do have to be careful of is exercises like squats, I have one ruptured disc and a bulging disc. I've had them for years and manage pain ok, which is why I like lifting, I can control the stress the discs receive.

    Would hack squats be an ok substitute?
    Reply With Quote

  7. #7
    Registered User John Prophet's Avatar
    Join Date: Oct 2005
    Age: 47
    Stats: 204 lbs
    Posts: 16,018
    BodyPoints: 23302
    Rep Power: 8106
    John Prophet has reached the pinnacle! Best possible rank! (+1000000) John Prophet has reached the pinnacle! Best possible rank! (+1000000) John Prophet has reached the pinnacle! Best possible rank! (+1000000) John Prophet has reached the pinnacle! Best possible rank! (+1000000) John Prophet has reached the pinnacle! Best possible rank! (+1000000) John Prophet has reached the pinnacle! Best possible rank! (+1000000) John Prophet has reached the pinnacle! Best possible rank! (+1000000) John Prophet has reached the pinnacle! Best possible rank! (+1000000) John Prophet has reached the pinnacle! Best possible rank! (+1000000) John Prophet has reached the pinnacle! Best possible rank! (+1000000) John Prophet has reached the pinnacle! Best possible rank! (+1000000)
    Visit John Prophet's BodySpace
    John Prophet is offline
    do what u can do....point being, less is usually more
    "Humility comes before honor"
    Reply With Quote

  8. #8
    Canis Belli Whiskeyjack's Avatar
    Join Date: Aug 2007
    Location: British Columbia, Canada
    Age: 51
    Stats: 5'8", 212 lbs
    Posts: 5,427
    BodyPoints: 18781
    Rep Power: 8009
    Whiskeyjack has reached the pinnacle! Best possible rank! (+1000000) Whiskeyjack has reached the pinnacle! Best possible rank! (+1000000) Whiskeyjack has reached the pinnacle! Best possible rank! (+1000000) Whiskeyjack has reached the pinnacle! Best possible rank! (+1000000) Whiskeyjack has reached the pinnacle! Best possible rank! (+1000000) Whiskeyjack has reached the pinnacle! Best possible rank! (+1000000) Whiskeyjack has reached the pinnacle! Best possible rank! (+1000000) Whiskeyjack has reached the pinnacle! Best possible rank! (+1000000) Whiskeyjack has reached the pinnacle! Best possible rank! (+1000000) Whiskeyjack has reached the pinnacle! Best possible rank! (+1000000) Whiskeyjack has reached the pinnacle! Best possible rank! (+1000000)
    Visit Whiskeyjack's BodySpace
    Whiskeyjack is offline
    Originally Posted by John Prophet View Post
    old school strength routine is like this


    squat (could alternate squats one time, deads next)
    bench
    bent row
    military press
    dips
    then add in 1-2 direct arm exercises and abs

    6-7 exercises at most....15 exercises per workout is simply way too many
    This is more like it for sure.

    Doing shoulders after triceps reduces anterior delt growth due pre-fatiguing of the pressers. I believe that not doing legs is less about timing and more about inclination; if big and strong thighs are simply not a priority with you, then fine. But don't avoid squatting, say, simply because it's hard.
    "An infraction is better than an infarction."
    - Aldington and Adlington

    "Cursus sub pondere crescit."
    - Anon
    Reply With Quote

  9. #9
    I love bacon..... Wayne Evans's Avatar
    Join Date: Apr 2006
    Location: California, United States
    Age: 67
    Stats: 5'10", 180 lbs
    Posts: 2,238
    BodyPoints: 5719
    Rep Power: 11002
    Wayne Evans has reached the pinnacle! Best possible rank! (+1000000) Wayne Evans has reached the pinnacle! Best possible rank! (+1000000) Wayne Evans has reached the pinnacle! Best possible rank! (+1000000) Wayne Evans has reached the pinnacle! Best possible rank! (+1000000) Wayne Evans has reached the pinnacle! Best possible rank! (+1000000) Wayne Evans has reached the pinnacle! Best possible rank! (+1000000) Wayne Evans has reached the pinnacle! Best possible rank! (+1000000) Wayne Evans has reached the pinnacle! Best possible rank! (+1000000) Wayne Evans has reached the pinnacle! Best possible rank! (+1000000) Wayne Evans has reached the pinnacle! Best possible rank! (+1000000) Wayne Evans has reached the pinnacle! Best possible rank! (+1000000)
    Visit Wayne Evans's BodySpace
    Wayne Evans is offline
    Originally Posted by Whiskeyjack View Post
    This is more like it for sure.

    Doing shoulders after triceps reduces anterior delt growth due pre-fatiguing of the pressers. I believe that not doing legs is less about timing and more about inclination; if big and strong thighs are simply not a priority with you, then fine. But don't avoid squatting, say, simply because it's hard.
    Good little tip Whiskeyjack....

    I agree.
    I don't care about massive thighs myself but I do care about overall body strengthening and from what I've learned here squats will always be in my routine.
    I think (first oxymoron for Mothers' Day) many people may start doing squats with too much weight, hence, they think they are to taxing and justify forgetting about their importance in overall body development....but I've been wrong in the past.

    A great day to all....
    we
    USMC 1965-1969-Vietnam combat vet Feb '66 - Mar '67
    'Once a Marine...'...respect, honor and integrity.
    My sincere respect to all that have served honorably.

    I am relegated to old and ugly....but fat and weak is not on the itinerary.
    Know my limit...then exceed it by just a bit.

    Original music: www.soundclick.com/wayneevansproject

    Military history/pics: http://www.leatherneck.com/forums/member.php?u=78446
    Reply With Quote

  10. #10
    Registered User vicour's Avatar
    Join Date: May 2008
    Age: 42
    Stats: 6'0", 221 lbs
    Posts: 122
    Rep Power: 15
    vicour is a name known to all. (+5000) vicour is a name known to all. (+5000) vicour is a name known to all. (+5000) vicour is a name known to all. (+5000) vicour is a name known to all. (+5000) vicour is a name known to all. (+5000) vicour is a name known to all. (+5000) vicour is a name known to all. (+5000) vicour is a name known to all. (+5000) vicour is a name known to all. (+5000) vicour is a name known to all. (+5000)
    Visit vicour's BodySpace
    vicour is offline
    But don't avoid squatting, say, simply because it's hard.
    I have two disc problems, I have to be very careful about the pressure I put on my lower back. I have degenerative disc disease, my two lumbar discs shrink over time and I eventually had a rupture. The other one is bulging.

    Certain types of activities severely aggravate them, I can try squats again, but I need other options if I cannot do them due to my condition.
    Reply With Quote

  11. #11
    BRING IT! bulldog71's Avatar
    Join Date: Sep 2007
    Location: Waldwick, New Jersey, United States
    Age: 43
    Stats: 5'9", 228 lbs
    Posts: 1,369
    BodyPoints: 3835
    Rep Power: 121
    bulldog71 has a reputation beyond repute. Second best rank possible! (+100000) bulldog71 has a reputation beyond repute. Second best rank possible! (+100000) bulldog71 has a reputation beyond repute. Second best rank possible! (+100000) bulldog71 has a reputation beyond repute. Second best rank possible! (+100000) bulldog71 has a reputation beyond repute. Second best rank possible! (+100000) bulldog71 has a reputation beyond repute. Second best rank possible! (+100000) bulldog71 has a reputation beyond repute. Second best rank possible! (+100000) bulldog71 has a reputation beyond repute. Second best rank possible! (+100000) bulldog71 has a reputation beyond repute. Second best rank possible! (+100000) bulldog71 has a reputation beyond repute. Second best rank possible! (+100000) bulldog71 has a reputation beyond repute. Second best rank possible! (+100000)
    Visit bulldog71's BodySpace
    bulldog71 is offline
    http://forum.bodybuilding.com/showthread.php?t=998224


    That's all you need! Since squats are an issue for you,(I feel your pain on those) try to do DB squats, use straps to hold the db if your grip starts to fail, or try the 1-legged variety, lighter weight, and still hits them ok. I hope this helps you. I was doing this program. Take a look in my journal to get a practical idea of how it's executed. http://forum.bodybuilding.com/showth...hp?t=106716261

    Good luck to you!
    My Beast Sports Nutrition 2Shredded Log:
    http://forum.bodybuilding.com/showthread.php?p=156177641#post156177641

    I know if I don't have my "special underwear", my workout is shot!!:) -- Hikemike

    6 packs are for lightweights and underachievers! I've got the whole keg!
    Reply With Quote

  12. #12
    Canis Belli Whiskeyjack's Avatar
    Join Date: Aug 2007
    Location: British Columbia, Canada
    Age: 51
    Stats: 5'8", 212 lbs
    Posts: 5,427
    BodyPoints: 18781
    Rep Power: 8009
    Whiskeyjack has reached the pinnacle! Best possible rank! (+1000000) Whiskeyjack has reached the pinnacle! Best possible rank! (+1000000) Whiskeyjack has reached the pinnacle! Best possible rank! (+1000000) Whiskeyjack has reached the pinnacle! Best possible rank! (+1000000) Whiskeyjack has reached the pinnacle! Best possible rank! (+1000000) Whiskeyjack has reached the pinnacle! Best possible rank! (+1000000) Whiskeyjack has reached the pinnacle! Best possible rank! (+1000000) Whiskeyjack has reached the pinnacle! Best possible rank! (+1000000) Whiskeyjack has reached the pinnacle! Best possible rank! (+1000000) Whiskeyjack has reached the pinnacle! Best possible rank! (+1000000) Whiskeyjack has reached the pinnacle! Best possible rank! (+1000000)
    Visit Whiskeyjack's BodySpace
    Whiskeyjack is offline
    Originally Posted by vicour View Post
    I have two disc problems, I have to be very careful about the pressure I put on my lower back. I have degenerative disc disease, my two lumbar discs shrink over time and I eventually had a rupture. The other one is bulging.

    Certain types of activities severely aggravate them, I can try squats again, but I need other options if I cannot do them due to my condition.
    If that's the case, then don't squat or deadlift, at least not now. You could do some free weight hyperextensions and for legs, leg extensions.
    "An infraction is better than an infarction."
    - Aldington and Adlington

    "Cursus sub pondere crescit."
    - Anon
    Reply With Quote

  13. #13
    Workin' Stabilizers Skidmarx's Avatar
    Join Date: Jul 2007
    Stats: 6'4", 205 lbs
    Posts: 6,985
    BodyPoints: 9202
    Rep Power: 4487
    Skidmarx has reached the pinnacle! Best possible rank! (+1000000) Skidmarx has reached the pinnacle! Best possible rank! (+1000000) Skidmarx has reached the pinnacle! Best possible rank! (+1000000) Skidmarx has reached the pinnacle! Best possible rank! (+1000000) Skidmarx has reached the pinnacle! Best possible rank! (+1000000) Skidmarx has reached the pinnacle! Best possible rank! (+1000000) Skidmarx has reached the pinnacle! Best possible rank! (+1000000) Skidmarx has reached the pinnacle! Best possible rank! (+1000000) Skidmarx has reached the pinnacle! Best possible rank! (+1000000) Skidmarx has reached the pinnacle! Best possible rank! (+1000000) Skidmarx has reached the pinnacle! Best possible rank! (+1000000)
    Visit Skidmarx's BodySpace
    Skidmarx is offline
    Originally Posted by John Prophet View Post
    6-7 exercises at most....15 exercises per workout is simply way too many
    I usually aim for 15-20 sets total per workout.
    Reply With Quote

  14. #14
    Registered User vicour's Avatar
    Join Date: May 2008
    Age: 42
    Stats: 6'0", 221 lbs
    Posts: 122
    Rep Power: 15
    vicour is a name known to all. (+5000) vicour is a name known to all. (+5000) vicour is a name known to all. (+5000) vicour is a name known to all. (+5000) vicour is a name known to all. (+5000) vicour is a name known to all. (+5000) vicour is a name known to all. (+5000) vicour is a name known to all. (+5000) vicour is a name known to all. (+5000) vicour is a name known to all. (+5000) vicour is a name known to all. (+5000)
    Visit vicour's BodySpace
    vicour is offline
    Based on the input from this thread, I changed my routine tonight and experimented with what my back could handle:

    Bench Press, 3 sets x 6 reps
    -
    Squats, 3 sets x 6 reps
    -
    Stiff-legged deadlifts, 3 sets x 6 reps
    -
    Military press, 3 sets x 6 reps
    -
    Stiff-legged deadlifts, 3 sets x 6 reps
    -
    Dips, 3 sets x 6 reps
    -
    Bicep curls, 3 sets x 6 reps
    -
    Laying tricep curls, 3 sets x 6 reps

    The gym I work out at (YMCA) has a cabled bench bar, it helps tremendously when doing squats and stiff-legged deadlifts solo. I LOVED the deadlifts, something about that exercise really felt like strength building, working out many muscles at once. Nothing aggravated my back so far.

    Whole routine took approximately an hour. Any other bang-for-your-buck exercises out there I may be missing? I still did not do any stomach.
    Last edited by vicour; 05-13-2008 at 06:34 PM.
    Reply With Quote

  15. #15
    BRING IT! bulldog71's Avatar
    Join Date: Sep 2007
    Location: Waldwick, New Jersey, United States
    Age: 43
    Stats: 5'9", 228 lbs
    Posts: 1,369
    BodyPoints: 3835
    Rep Power: 121
    bulldog71 has a reputation beyond repute. Second best rank possible! (+100000) bulldog71 has a reputation beyond repute. Second best rank possible! (+100000) bulldog71 has a reputation beyond repute. Second best rank possible! (+100000) bulldog71 has a reputation beyond repute. Second best rank possible! (+100000) bulldog71 has a reputation beyond repute. Second best rank possible! (+100000) bulldog71 has a reputation beyond repute. Second best rank possible! (+100000) bulldog71 has a reputation beyond repute. Second best rank possible! (+100000) bulldog71 has a reputation beyond repute. Second best rank possible! (+100000) bulldog71 has a reputation beyond repute. Second best rank possible! (+100000) bulldog71 has a reputation beyond repute. Second best rank possible! (+100000) bulldog71 has a reputation beyond repute. Second best rank possible! (+100000)
    Visit bulldog71's BodySpace
    bulldog71 is offline
    Originally Posted by vicour View Post
    Based on the input from this thread, I changed my routine tonight and experimented with what my back could handle:

    Bench Press, 3 sets x 6 reps
    -
    Squats, 3 sets x 6 reps
    -
    Stiff-legged deadlifts, 3 sets x 6 reps
    -
    Military press, 3 sets x 6 reps
    -
    Stiff-legged deadlifts, 3 sets x 6 reps
    -
    Dips, 3 sets x 6 reps
    -
    Bicep curls, 3 sets x 6 reps
    -
    Laying tricep curls, 3 sets x 6 reps

    The gym I work out at (YMCA) has a cabled bench bar, it helps tremendously when doing squats and stiff-legged deadlifts solo. I LOVED the deadlifts, something about that exercise really felt like strength building, working out many muscles at once. Nothing aggravated my back so far.

    Whole routine took approximately an hour. Any other bang-for-your-buck exercises out there I may be missing? I still did not do any stomach.
    All of that in 1 session???!!!!!!
    My Beast Sports Nutrition 2Shredded Log:
    http://forum.bodybuilding.com/showthread.php?p=156177641#post156177641

    I know if I don't have my "special underwear", my workout is shot!!:) -- Hikemike

    6 packs are for lightweights and underachievers! I've got the whole keg!
    Reply With Quote

  16. #16
    Registered User vicour's Avatar
    Join Date: May 2008
    Age: 42
    Stats: 6'0", 221 lbs
    Posts: 122
    Rep Power: 15
    vicour is a name known to all. (+5000) vicour is a name known to all. (+5000) vicour is a name known to all. (+5000) vicour is a name known to all. (+5000) vicour is a name known to all. (+5000) vicour is a name known to all. (+5000) vicour is a name known to all. (+5000) vicour is a name known to all. (+5000) vicour is a name known to all. (+5000) vicour is a name known to all. (+5000) vicour is a name known to all. (+5000)
    Visit vicour's BodySpace
    vicour is offline
    Yes, timed it right at one hour. Felt really good too, I think I'll change my rotation though to do squats first. My bench feels kinda weak though, I may need to do something else to help chest, unless I'm inadvertantly working chest already with other exercises and don't know it.
    Reply With Quote

  17. #17
    BRING IT! bulldog71's Avatar
    Join Date: Sep 2007
    Location: Waldwick, New Jersey, United States
    Age: 43
    Stats: 5'9", 228 lbs
    Posts: 1,369
    BodyPoints: 3835
    Rep Power: 121
    bulldog71 has a reputation beyond repute. Second best rank possible! (+100000) bulldog71 has a reputation beyond repute. Second best rank possible! (+100000) bulldog71 has a reputation beyond repute. Second best rank possible! (+100000) bulldog71 has a reputation beyond repute. Second best rank possible! (+100000) bulldog71 has a reputation beyond repute. Second best rank possible! (+100000) bulldog71 has a reputation beyond repute. Second best rank possible! (+100000) bulldog71 has a reputation beyond repute. Second best rank possible! (+100000) bulldog71 has a reputation beyond repute. Second best rank possible! (+100000) bulldog71 has a reputation beyond repute. Second best rank possible! (+100000) bulldog71 has a reputation beyond repute. Second best rank possible! (+100000) bulldog71 has a reputation beyond repute. Second best rank possible! (+100000)
    Visit bulldog71's BodySpace
    bulldog71 is offline
    Originally Posted by vicour View Post
    Yes, timed it right at one hour. Felt really good too, I think I'll change my rotation though to do squats first. My bench feels kinda weak though, I may need to do something else to help chest, unless I'm inadvertantly working chest already with other exercises and don't know it.
    DUDE! Break that up into smaller workouts. Rest longer between sets, and lift heavier! Do you only have 1 day a week to lift?
    My Beast Sports Nutrition 2Shredded Log:
    http://forum.bodybuilding.com/showthread.php?p=156177641#post156177641

    I know if I don't have my "special underwear", my workout is shot!!:) -- Hikemike

    6 packs are for lightweights and underachievers! I've got the whole keg!
    Reply With Quote

  18. #18
    Registered User vicour's Avatar
    Join Date: May 2008
    Age: 42
    Stats: 6'0", 221 lbs
    Posts: 122
    Rep Power: 15
    vicour is a name known to all. (+5000) vicour is a name known to all. (+5000) vicour is a name known to all. (+5000) vicour is a name known to all. (+5000) vicour is a name known to all. (+5000) vicour is a name known to all. (+5000) vicour is a name known to all. (+5000) vicour is a name known to all. (+5000) vicour is a name known to all. (+5000) vicour is a name known to all. (+5000) vicour is a name known to all. (+5000)
    Visit vicour's BodySpace
    vicour is offline
    No, I plan on doing this 3 times a week if I can recover fast enough. I'd eventually like to do this routine M-W-F.
    Reply With Quote

  19. #19
    BRING IT! bulldog71's Avatar
    Join Date: Sep 2007
    Location: Waldwick, New Jersey, United States
    Age: 43
    Stats: 5'9", 228 lbs
    Posts: 1,369
    BodyPoints: 3835
    Rep Power: 121
    bulldog71 has a reputation beyond repute. Second best rank possible! (+100000) bulldog71 has a reputation beyond repute. Second best rank possible! (+100000) bulldog71 has a reputation beyond repute. Second best rank possible! (+100000) bulldog71 has a reputation beyond repute. Second best rank possible! (+100000) bulldog71 has a reputation beyond repute. Second best rank possible! (+100000) bulldog71 has a reputation beyond repute. Second best rank possible! (+100000) bulldog71 has a reputation beyond repute. Second best rank possible! (+100000) bulldog71 has a reputation beyond repute. Second best rank possible! (+100000) bulldog71 has a reputation beyond repute. Second best rank possible! (+100000) bulldog71 has a reputation beyond repute. Second best rank possible! (+100000) bulldog71 has a reputation beyond repute. Second best rank possible! (+100000)
    Visit bulldog71's BodySpace
    bulldog71 is offline
    Originally Posted by vicour View Post
    No, I plan on doing this 3 times a week if I can recover fast enough. I'd eventually like to do this routine M-W-F.
    That's way too much for 3 days a week!
    My Beast Sports Nutrition 2Shredded Log:
    http://forum.bodybuilding.com/showthread.php?p=156177641#post156177641

    I know if I don't have my "special underwear", my workout is shot!!:) -- Hikemike

    6 packs are for lightweights and underachievers! I've got the whole keg!
    Reply With Quote

  20. #20
    Registered User vicour's Avatar
    Join Date: May 2008
    Age: 42
    Stats: 6'0", 221 lbs
    Posts: 122
    Rep Power: 15
    vicour is a name known to all. (+5000) vicour is a name known to all. (+5000) vicour is a name known to all. (+5000) vicour is a name known to all. (+5000) vicour is a name known to all. (+5000) vicour is a name known to all. (+5000) vicour is a name known to all. (+5000) vicour is a name known to all. (+5000) vicour is a name known to all. (+5000) vicour is a name known to all. (+5000) vicour is a name known to all. (+5000)
    Visit vicour's BodySpace
    vicour is offline
    Well, I cut down from 15 exercises to 8, and it felt very manageable. Why is it too much?
    Reply With Quote

  21. #21
    BRING IT! bulldog71's Avatar
    Join Date: Sep 2007
    Location: Waldwick, New Jersey, United States
    Age: 43
    Stats: 5'9", 228 lbs
    Posts: 1,369
    BodyPoints: 3835
    Rep Power: 121
    bulldog71 has a reputation beyond repute. Second best rank possible! (+100000) bulldog71 has a reputation beyond repute. Second best rank possible! (+100000) bulldog71 has a reputation beyond repute. Second best rank possible! (+100000) bulldog71 has a reputation beyond repute. Second best rank possible! (+100000) bulldog71 has a reputation beyond repute. Second best rank possible! (+100000) bulldog71 has a reputation beyond repute. Second best rank possible! (+100000) bulldog71 has a reputation beyond repute. Second best rank possible! (+100000) bulldog71 has a reputation beyond repute. Second best rank possible! (+100000) bulldog71 has a reputation beyond repute. Second best rank possible! (+100000) bulldog71 has a reputation beyond repute. Second best rank possible! (+100000) bulldog71 has a reputation beyond repute. Second best rank possible! (+100000)
    Visit bulldog71's BodySpace
    bulldog71 is offline
    Originally Posted by vicour View Post
    Well, I cut down from 15 exercises to 8, and it felt very manageable. Why is it too much?
    With the heavy loads, and the amount of work, it will crash you Central Nervous System quickly! Just be careful and give it some time. Form is crucial on those big lifts. You probably won't be really sore, but that doesn't mean that you are recovered. Be careful. Plus, your tendons may not be ready to handle the load either!
    My Beast Sports Nutrition 2Shredded Log:
    http://forum.bodybuilding.com/showthread.php?p=156177641#post156177641

    I know if I don't have my "special underwear", my workout is shot!!:) -- Hikemike

    6 packs are for lightweights and underachievers! I've got the whole keg!
    Reply With Quote

  22. #22
    Registered User Forced's Avatar
    Join Date: Feb 2008
    Location: South Africa
    Age: 51
    Stats: 5'10", 192 lbs
    Posts: 182
    Rep Power: 28
    Forced has much to be proud of. One of the best! (+20000) Forced has much to be proud of. One of the best! (+20000) Forced has much to be proud of. One of the best! (+20000) Forced has much to be proud of. One of the best! (+20000) Forced has much to be proud of. One of the best! (+20000) Forced has much to be proud of. One of the best! (+20000) Forced has much to be proud of. One of the best! (+20000) Forced has much to be proud of. One of the best! (+20000) Forced has much to be proud of. One of the best! (+20000) Forced has much to be proud of. One of the best! (+20000) Forced has much to be proud of. One of the best! (+20000)
    Visit Forced's BodySpace
    Forced is offline
    Originally Posted by vicour View Post
    I need some critiques of my current workout, my problem is that it is taking too long, upwards of an hour and a half to 2 hours, and I really only have an hour per workout session at ths time. Here is my routine:

    Chest
    Bench Press, 6 reps x 3 sets, 1 minute rest between
    Decline Bench Press, 6 reps x 3 sets, 1 minute rest between
    "Wings", 6 reps x 3 sets, 1 minute rest between

    Back
    Pullups, 6 reps x 3 sets, 1 minute rest between
    Rows, 6 reps x 3 sets, 1 minute rest between
    Not sure the name, but I put hands together on a bench bar and pull up to my chin while standing, 6 reps x 3 sets, 1 minute rest between

    Biceps
    Two-handed curls, 6 reps x 3 sets, 1 minute rest between
    Dumbell curls, 6 reps x 3 sets, 1 minute rest between
    Nautilus bicep machine, 6 reps x 3 sets, 1 minute rest between

    Triceps
    Two handed tri pushs (on back, bring bar down to forehead and lift), 6 reps x 3 sets, 1 minute rest between
    Nautilus triceps machine, 6 reps x 3 sets, 1 minute rest between
    Rope on pulley press outs, 6 reps x 3 sets, 1 minute rest between

    Shoulders
    Shoulder press, 6 reps x 3 sets, 1 minute rest between
    Dumbell fly-outs, 6 reps x 3 sets, 1 minute rest between
    Nautilus shoulder raise, 6 reps x 3 sets, 1 minute rest between

    Stomach and legs are not incorporated much due to time constraints.

    I am also VERY winded by the end of an hour, I have to do large muscle groups first, but get my wind back during arms.

    I do not feel like this is the the ideal routine for strength training, looking for a hard strength routine I can do solo, 3 times a week for approximately an hour. (at this time)

    That's waaaaay over the top!!!

    If your into a full body work out you'll have to reduce the exercises to 1 per muscle group to make an hour.

    I would recommend you split your routine. Back & bicep, Chest & Tricep, Wednesday off, Legs and stomach, Shoulders & Traps, Saturday and Sunday off.
    Walk in the Light. It's easier to see the Truth there.
    Reply With Quote

  23. #23
    Registered User vicour's Avatar
    Join Date: May 2008
    Age: 42
    Stats: 6'0", 221 lbs
    Posts: 122
    Rep Power: 15
    vicour is a name known to all. (+5000) vicour is a name known to all. (+5000) vicour is a name known to all. (+5000) vicour is a name known to all. (+5000) vicour is a name known to all. (+5000) vicour is a name known to all. (+5000) vicour is a name known to all. (+5000) vicour is a name known to all. (+5000) vicour is a name known to all. (+5000) vicour is a name known to all. (+5000) vicour is a name known to all. (+5000)
    Visit vicour's BodySpace
    vicour is offline
    That's 4 days a week, I can probably only swing 3 for now. I may split up the 8 exercises into two different days and rotate them every week on alternating Mon/Fri's. The eventual goal is M, W, F for now.
    "The average man thinks he isn't."
    Reply With Quote

  24. #24
    Registered User Forced's Avatar
    Join Date: Feb 2008
    Location: South Africa
    Age: 51
    Stats: 5'10", 192 lbs
    Posts: 182
    Rep Power: 28
    Forced has much to be proud of. One of the best! (+20000) Forced has much to be proud of. One of the best! (+20000) Forced has much to be proud of. One of the best! (+20000) Forced has much to be proud of. One of the best! (+20000) Forced has much to be proud of. One of the best! (+20000) Forced has much to be proud of. One of the best! (+20000) Forced has much to be proud of. One of the best! (+20000) Forced has much to be proud of. One of the best! (+20000) Forced has much to be proud of. One of the best! (+20000) Forced has much to be proud of. One of the best! (+20000) Forced has much to be proud of. One of the best! (+20000)
    Visit Forced's BodySpace
    Forced is offline
    Ok!! How about this.

    You split your program into 2. (Push one day & pull with legs the next)

    3 sets each.

    Monday
    Hanging Leg Raises
    Bench Press
    Inclined Dumbbell Press
    Military Press
    Dumbbell Lateral Raises
    Skull Crusher
    Narrow Grip Bench Press

    Friday
    Oblique crunches
    Squats
    Stiff Leg Dead Lifts
    Chins
    Dead Lifts
    Barbell Curls
    Dumbbell Hammer Curls

    You work every muscle group excluding calves once a week. You should be able to get through one exercise within 10 minutes x 7 has you walking out the gym in just over an hour.

    Your comments?
    Walk in the Light. It's easier to see the Truth there.
    Reply With Quote

  25. #25
    Registered User Forced's Avatar
    Join Date: Feb 2008
    Location: South Africa
    Age: 51
    Stats: 5'10", 192 lbs
    Posts: 182
    Rep Power: 28
    Forced has much to be proud of. One of the best! (+20000) Forced has much to be proud of. One of the best! (+20000) Forced has much to be proud of. One of the best! (+20000) Forced has much to be proud of. One of the best! (+20000) Forced has much to be proud of. One of the best! (+20000) Forced has much to be proud of. One of the best! (+20000) Forced has much to be proud of. One of the best! (+20000) Forced has much to be proud of. One of the best! (+20000) Forced has much to be proud of. One of the best! (+20000) Forced has much to be proud of. One of the best! (+20000) Forced has much to be proud of. One of the best! (+20000)
    Visit Forced's BodySpace
    Forced is offline
    Sorry. Just read that you have back problems.

    That means Dead Lifts, Stiff Leg Dead Lifts and squats are out.

    Replace them with Barbell Rows, Leg Curl and Leg Extensions or Leg Presses.
    Walk in the Light. It's easier to see the Truth there.
    Reply With Quote

  26. #26
    meh... snoack's Avatar
    Join Date: Apr 2008
    Stats: 6'1", 255 lbs
    Posts: 5,420
    Rep Power: 3860
    snoack has reached the pinnacle! Best possible rank! (+1000000) snoack has reached the pinnacle! Best possible rank! (+1000000) snoack has reached the pinnacle! Best possible rank! (+1000000) snoack has reached the pinnacle! Best possible rank! (+1000000) snoack has reached the pinnacle! Best possible rank! (+1000000) snoack has reached the pinnacle! Best possible rank! (+1000000) snoack has reached the pinnacle! Best possible rank! (+1000000) snoack has reached the pinnacle! Best possible rank! (+1000000) snoack has reached the pinnacle! Best possible rank! (+1000000) snoack has reached the pinnacle! Best possible rank! (+1000000) snoack has reached the pinnacle! Best possible rank! (+1000000)
    Visit snoack's BodySpace
    snoack is offline
    Originally Posted by Skidmarx View Post
    I usually aim for 15-20 sets total per workout.

    that's right in my range. With the exception of squats/DLs, all my other splits are 14-16 sets per split, 4 exercises each
    My goals-

    Today, I want to better then I was yesterday. Tomorrow, I want to be better then I am today.
    Reply With Quote

  27. #27
    Registered User vicour's Avatar
    Join Date: May 2008
    Age: 42
    Stats: 6'0", 221 lbs
    Posts: 122
    Rep Power: 15
    vicour is a name known to all. (+5000) vicour is a name known to all. (+5000) vicour is a name known to all. (+5000) vicour is a name known to all. (+5000) vicour is a name known to all. (+5000) vicour is a name known to all. (+5000) vicour is a name known to all. (+5000) vicour is a name known to all. (+5000) vicour is a name known to all. (+5000) vicour is a name known to all. (+5000) vicour is a name known to all. (+5000)
    Visit vicour's BodySpace
    vicour is offline
    Looks like I need to split my routine up each week, doing the same muscle groups every other day looks to be overkill.

    Do most of you dedicate only 1 day per week to a certain muscle group?

    Here's what I'm thinking my breakdown would be:

    Mon: Back, shoulders
    Stiff legged deads
    DB Rows
    Military press
    ?

    Wed: Legs, triceps
    Squats
    Laying tricep extensions
    ?

    Friday: Chest and Biceps
    Bench Press
    Incline DB press
    DB bicep curls
    ?

    Stomach and Legs are not my favorite muscle groups to work, so I do not want to stack them on the same day and lose my motivation.
    "The average man thinks he isn't."
    Reply With Quote

  28. #28
    Trying to be young again turbomike's Avatar
    Join Date: Nov 2007
    Age: 47
    Stats: 6'0", 208 lbs
    Posts: 250
    BodyPoints: 7493
    Rep Power: 2773
    turbomike has reached the pinnacle! Best possible rank! (+1000000) turbomike has reached the pinnacle! Best possible rank! (+1000000) turbomike has reached the pinnacle! Best possible rank! (+1000000) turbomike has reached the pinnacle! Best possible rank! (+1000000) turbomike has reached the pinnacle! Best possible rank! (+1000000) turbomike has reached the pinnacle! Best possible rank! (+1000000) turbomike has reached the pinnacle! Best possible rank! (+1000000) turbomike has reached the pinnacle! Best possible rank! (+1000000) turbomike has reached the pinnacle! Best possible rank! (+1000000) turbomike has reached the pinnacle! Best possible rank! (+1000000) turbomike has reached the pinnacle! Best possible rank! (+1000000)
    Visit turbomike's BodySpace
    turbomike is offline
    How about a total body workout, 3 times a week, mainly with compound exersizes?
    Mike
    Owner- The Body Shop Gym
    "Lift. Spot..or Leave!"
    "If doesn't matter what kind of car you drive...but how big the arm is hanging out of the window."
    Reply With Quote

  29. #29
    Registered User vicour's Avatar
    Join Date: May 2008
    Age: 42
    Stats: 6'0", 221 lbs
    Posts: 122
    Rep Power: 15
    vicour is a name known to all. (+5000) vicour is a name known to all. (+5000) vicour is a name known to all. (+5000) vicour is a name known to all. (+5000) vicour is a name known to all. (+5000) vicour is a name known to all. (+5000) vicour is a name known to all. (+5000) vicour is a name known to all. (+5000) vicour is a name known to all. (+5000) vicour is a name known to all. (+5000) vicour is a name known to all. (+5000)
    Visit vicour's BodySpace
    vicour is offline
    "Compound exercises allow you to lift heavier weights and work more muscle groups at the same time than isolation exercises. This saves you precious time in the gym while stimulating the maximum amount of muscle fibers."

    Stiff-legged deadlifts definitely fit into this category and I love them. However, 3 times a week still brings me back to recovery problems, I don't think I can recover with only 1 day in between total body workouts.
    "The average man thinks he isn't."
    Reply With Quote

  30. #30
    Trying to be young again turbomike's Avatar
    Join Date: Nov 2007
    Age: 47
    Stats: 6'0", 208 lbs
    Posts: 250
    BodyPoints: 7493
    Rep Power: 2773
    turbomike has reached the pinnacle! Best possible rank! (+1000000) turbomike has reached the pinnacle! Best possible rank! (+1000000) turbomike has reached the pinnacle! Best possible rank! (+1000000) turbomike has reached the pinnacle! Best possible rank! (+1000000) turbomike has reached the pinnacle! Best possible rank! (+1000000) turbomike has reached the pinnacle! Best possible rank! (+1000000) turbomike has reached the pinnacle! Best possible rank! (+1000000) turbomike has reached the pinnacle! Best possible rank! (+1000000) turbomike has reached the pinnacle! Best possible rank! (+1000000) turbomike has reached the pinnacle! Best possible rank! (+1000000) turbomike has reached the pinnacle! Best possible rank! (+1000000)
    Visit turbomike's BodySpace
    turbomike is offline
    I think it depends on the person. I do total body three times a week, but each day is a different workout. Sometimes I'm a little sore (like today from Wednedays workout) but then I have Sat and Sun to fully recover.
    Mike
    Owner- The Body Shop Gym
    "Lift. Spot..or Leave!"
    "If doesn't matter what kind of car you drive...but how big the arm is hanging out of the window."
    Reply With Quote

Reply
Page 1 of 2 1 2 LastLast

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts

Home Store Products Careers Help Contact Us Terms of Use Checkout