Being that I do not trust anyone else but the people in the Nutrition forums I am in need of help and looking for some assistance!
I've been using the same split for the past 2 years, and I feel like it's time to change some things up.
Here is my current routine:
4 day Split
Day 1: Back/Traps (Rom DL, Tbar, Lat Pull, DB schrug, BB schrug)
Day 2: Chest (DB Bench, Incline BB Bench, Weight Belt Dips, Incline flies)
Day 3: Legs/Bi's (Sled pushes/pulls, SL DL, calve work, band work for glutes and such)
Day 4: Shoulders/Tri's (DB overhead press, Front lateral bb raise, db laterals, skulls, overhead rope ext's)
Made plenty of progress in all areas over the past couple years, and I still feel like I am making progress, but I want your thoughts of this guys.
Rep/Sets scheme for all of the above is 4 sets pyramid (10,8,6,4) for the first exercise in each then 3 sets of 8,7,6 scheme for the rest.
I don't feel like my progress has stopped, but I feel like I could be making more progress than I am.
If you want some idea of my current numbers here they are:
DB Bench 125's for 8
Rom DL 405 for 3
DB Shoulder press 100's for 8
Sled push around 400lb for 90'.
Weighted dips with 70 lb's for 7.
SL DL 315 for 6
Any thoughts you guys wanna shoot me would be appreciated.
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09-19-2011, 11:46 AM #1
- Join Date: Sep 2006
- Location: Florida, United States
- Age: 36
- Posts: 6,704
- Rep Power: 15302
Help Ven pick a new Workout program
Last edited by ven33; 09-19-2011 at 03:21 PM.
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09-19-2011, 11:47 AM #2
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09-19-2011, 11:52 AM #3
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09-19-2011, 11:55 AM #4
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09-19-2011, 11:59 AM #5
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09-19-2011, 12:00 PM #6
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09-19-2011, 12:04 PM #7
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09-19-2011, 12:04 PM #8
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09-19-2011, 12:26 PM #9
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09-19-2011, 12:35 PM #10
Read the stickies.. Noobs should do SS
Since I switched from a 4 day split to a stripped down 3 day full-body, my lifts have gotten better. I don't feel drained.
Monday (3x5)
Squats, Deads, Pullups, Rows, Bench, Dips, overhead
Wed (3x8)
Leg press, Hypers, cables crosses, shrugs, Ext & curls, abs
Friday (3x12)
Same as Monday
(I'm sure people will rip it to shreds)
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09-19-2011, 12:36 PM #11
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09-19-2011, 12:46 PM #12
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09-19-2011, 12:54 PM #13
- Join Date: Mar 2010
- Location: Saint Louis, Missouri, United States
- Posts: 6,197
- Rep Power: 23464
This x 1,000. I was bored with my routine and decided to make it a 14 day cycle. Week 1 (workouts A,B,C) followed by Week 2 (workouts 2A, 2B, 2C). The split is still the same, Legs/Abs on Mon; Chest/Shoulders/Triceps on Wed. and Back/Biceps on Fri.
The swaps I made were in rep range (routine #1 is 5-7 and routine #2 is more 8-10). I also swapped out a few exercises. For example, week 1 I do barbell SLDL, week 2 I do dumbbell SLDL, then repeat.
Not sure if any of this makes sense, lulz, but it works for me."Never argue with an idiot. They will drag you down to their level and beat you with experience."
-Mark Twain
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09-19-2011, 01:01 PM #14
- Join Date: Sep 2006
- Location: Florida, United States
- Age: 36
- Posts: 6,704
- Rep Power: 15302
I find it interesting what Lyle thinks about pyramids....from what I can tell he thinks increasing weight and decreasing reps pyramids "suck". Now that I really think about it he is right.
Warm up to most amount of weight you can do the highest pyramid number....do it...then drop the weight and the reps? Intredasting.
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09-19-2011, 01:03 PM #15
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09-19-2011, 01:16 PM #19
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09-19-2011, 01:18 PM #20
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09-19-2011, 01:21 PM #21
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09-19-2011, 01:29 PM #22
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09-19-2011, 01:39 PM #23
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09-19-2011, 02:08 PM #24
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09-19-2011, 02:36 PM #25
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09-19-2011, 03:33 PM #26
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