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  1. #1
    do u even lift? ven33's Avatar
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    Help Ven pick a new Workout program

    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.
    Last edited by ven33; 09-19-2011 at 03:21 PM.
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  2. #2
    Registered User ko300zx's Avatar
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    Goals - Size or strength?
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  3. #3
    LvL 99 jimmy Rustler vitornoob's Avatar
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    You could try PHAT, Lyle GBR, Sheiko, 5/3/1...
    *Hollywood's rabid cage crew*


    Bulking log -> http://forum.bodybuilding.com/showthread.php?t=145653801
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  4. #4
    Natty 4 now kkaustin812's Avatar
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    P90x
    Best looking NMiscer.
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  5. #5
    do u even lift? ven33's Avatar
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    Originally Posted by ko300zx View Post
    goals - size or strength?
    bothhhhhhhhhhhhhh.
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  6. #6
    do u even lift? ven33's Avatar
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    Originally Posted by kkaustin812 View Post
    P90x
    Ewwww....not sure if srs
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  7. #7
    Natty 4 now kkaustin812's Avatar
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    Originally Posted by ven33 View Post
    Ewwww....not sure if srs
    notsrs.
    Best looking NMiscer.
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  8. #8
    Registered User Andrew_S's Avatar
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    If you still enjoy the way you're training, you could just swap out some lifts and try different variations and/or switch up rep ranges and sets.
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  9. #9
    Registered User moneyrich's Avatar
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    5/3/1 or Lyles GBR? maybe 5x5?
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  10. #10
    Boomer Sooner PhiSig2298's Avatar
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    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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  11. #11
    Will lift for food. HunterCML's Avatar
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    Pushups and situps.
    IIFYM - not even once.

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  12. #12
    Clean Fulking waatsgood's Avatar
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    WSB or 5/3/1 with some higher rep work on the accessory excercises
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  13. #13
    Great hair, decent ass otterakl's Avatar
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    Originally Posted by Andrew_S View Post
    If you still enjoy the way you're training, you could just swap out some lifts and try different variations and/or switch up rep ranges and sets.
    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."
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  14. #14
    do u even lift? ven33's Avatar
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    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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  15. #15
    USAPL Nut Hugger ErickStevens's Avatar
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    Do Smolov you *******.












    not srs
    "Nutrition for powerlifting: If you are serious about it, you will eat f*cking everything and get strong as $hit." - HamburgerTrain
    http://forum.bodybuilding.com/showthread.php?t=163165741
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  16. #16
    do u even lift? ven33's Avatar
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    Originally Posted by ErickStevens View Post
    Do Smolov you *******.


    not srs
    Any srs recommendations Erick? lol
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  17. #17
    smooth criminal hockeytownfan's Avatar
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    Originally Posted by PhiSig2298 View Post
    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)
    Interesting, I myself was thinking about going from upper/lower to a three day full body. Change your maint or nutrition much?
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  18. #18
    Boomer Sooner PhiSig2298's Avatar
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    Originally Posted by hockeytownfan View Post
    Interesting, I myself was thinking about going from upper/lower to a three day full body. Change your maint or nutrition much?

    Keeping cals the same, lower carbs on Tuesday's & weekends.. Huge carb day on Thursday because of 2 hours flag football.
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  19. #19
    USAPL Nut Hugger ErickStevens's Avatar
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    Originally Posted by ven33 View Post
    Any srs recommendations Erick? lol
    You'd probably like PHAT.
    "Nutrition for powerlifting: If you are serious about it, you will eat f*cking everything and get strong as $hit." - HamburgerTrain
    http://forum.bodybuilding.com/showthread.php?t=163165741
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  20. #20
    Registered User ko300zx's Avatar
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    Jamie Eason's 12 week LIVEFIT program. Get on it.
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  21. #21
    Boomer Sooner PhiSig2298's Avatar
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    Originally Posted by ko300zx View Post
    Jamie Eason's 12 week LIVEFIT program. Get on it.


    I was going to say this or Julia's or Lovingit's "Light Weight/Toning" program
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  22. #22
    Registered User Andrew_S's Avatar
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    If none of this floats your boat, I'm sure this will.





















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    smooth criminal hockeytownfan's Avatar
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    I think we all forgot one important thing...The Kris Geithen 12 Week HARDCORE trainer.
    Plus, you can get all the required supps packaged up for you from the store, and save.
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  24. #24
    Registered User moneyrich's Avatar
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    Insanity. Do it *******.
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  25. #25
    Registered User TXguy33's Avatar
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    My current split is this:

    Monday-chest
    Tuesday-back
    Wednesday-off
    Thursday-shoulder & traps
    Friday-bi's and tri's
    Saturday-legs
    Sunday-off

    I love it, I hit each muscle group hard once per week and give it plenty of rest time.
    Dallas Cowboys, Dallas Mavericks, and Texas Rangers fan FOR LIFE!
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  26. #26
    GIFs > Words R3T3K's Avatar
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    R3T3K is a jewel in the rough. (+500) R3T3K is a jewel in the rough. (+500) R3T3K is a jewel in the rough. (+500) R3T3K is a jewel in the rough. (+500) R3T3K is a jewel in the rough. (+500) R3T3K is a jewel in the rough. (+500) R3T3K is a jewel in the rough. (+500) R3T3K is a jewel in the rough. (+500) R3T3K is a jewel in the rough. (+500) R3T3K is a jewel in the rough. (+500) R3T3K is a jewel in the rough. (+500)
    R3T3K is offline
    +1 for PHAT. You'll be cooked though on your rest days.
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