[ECTOS!] Probably the most OPTIMAL routine i've ever done; Stay shredded year round!

**KevinMK0831** · 10-13-2012, 04:19 PM

Too much BS in here. Change a few exercises to your liking. Try the routine. Grow. Through this routine, I lean bulked to 170 (before cutting to get even more shredded to 160) in a few short months from 145, getting much much stronger as well as staying shredded. My friends that are ectomorphs also followed it and seemed to grow just as well as I did. I would suggest a different routine for kids trying to cut, however.

Chest/Calves

5x Barbell Bench
4x Incline Bench
3x Flies (Cable, Dumbbell, Machine)
5x Standing Calf Raise SS Iso Standing Calf Raise

Back/Biceps

5x Barbell Row/Weighted Pullups
3x Low Cable Row
3x Hammerstrength Row/ T Bar Row
5x Barbell Curl
3x Dumbbell Curl/Hammer Curl
3x Cable Curl
2x Iso-Cable Curl

Shoulders/Calves

5x Barbell/Dumbbell Press
5x Lat Raise
5x Front Plate Raise
3x Machine Shoulder Press
5x Standing Calves

Legs

5x Squat
5x Deadlift (switch weekly, stiff leg/conventional)
5x Leg extension
3x Leg Curl
3x Leg Press

Arms/Abs

5x Barbell Curl
3x Standing Curl (Hammer/reg)
3x Cable Curl
2x Iso Cable Curl
5x Close Grip Barbell Bench Press
3x Seated Tricep Extension (Skullcrushers)
3x Weighted Dips
5x Ab machine
5x plank

2 Days off. My biceps are my lagging muscle, so I do them twice a week. You can take your lagging muscle and plug it into arm day over whatever else is lagging. It has a lot of room for change. Change it to your liking, but this has been the best for me. Rep scheme is normally to 12 reps, or until failure. If you can't get 12, get as many as possible. Basically, your goal is 12 reps. If you can't get 12, but you get around 8 or so, it's fine. Your body will tell you what feels right, anyway.

Diet as follows;

Eat clean until 9 pm. Eat every two hours starting with when you wake up, and ending when you go to bed. For example;

Wakes up at 9, eat at 9, 11, 1, 3, 5, 7, 9, then you can eat whatever you want from 9-bed time. This allowed you to clean bulk with a chance to cheat every night. It works.

Good luck. Any questions feel free to ask.

**bradroepke** · 10-13-2012, 04:23 PM

why do people continue to link "optimal" to every routine posted in TBB? holy ****, people worry too much about the small details. worry about the things that are actually necessary for muscle growth.

WHAT MAKES THIS ROUTINE MORE OPTIMAL THAN OTHER PROGRAMS?

**KevinMK0831** · 10-13-2012, 04:25 PM

Originally Posted by bradroepke

why do people continue to link "optimal" to every routine posted in TBB? holy ****, people worry too much about the small details. worry about the things that are actually necessary for muscle growth.

WHAT MAKES THIS ROUTINE MORE OPTIMAL THAN OTHER PROGRAMS?

It was more of joke at erik kanevsky brah. But the routine works.

**Francis333** · 10-13-2012, 04:27 PM

Strong bro split

**KevinMK0831** · 10-13-2012, 04:29 PM

Originally Posted by Francis333

Strong bro split

Strong post that contributes nothing to this thread.

**Brenjam** · 10-13-2012, 04:42 PM

Strong frequency

**Kevin1195** · 10-13-2012, 04:42 PM

This routine is chit. Train everything 2-3x a week.

**BosnianBuilder** · 10-13-2012, 04:49 PM

Originally Posted by Kevin1195

This routine is chit. Train everything 2-3x a week.

This, no offense OP but frequency > errthang.

**KevinMK0831** · 10-13-2012, 05:05 PM

Originally Posted by Kevin1195

This routine is chit. Train everything 2-3x a week.

Good luck traning your secondary muscles 2-3 times per week. Brb traps 3x per week loool

based on avis i cant take you srs

Originally Posted by BosnianBuilder

This, no offense OP but frequency > errthang.

if you're powerlifting or compunding I agree. If you wanna get stronger and stay shredded while gaining weight, then try this

**agrier9** · 10-13-2012, 05:08 PM

Originally Posted by KevinMK0831

Good luck traning your secondary muscles 2-3 times per week. Brb traps 3x per week loool

based on avis i cant take you srs

if you're powerlifting or compunding I agree. If you wanna get stronger and stay shredded while gaining weight, then try this

why not train traps 2-3 time per week?

**Kevin1195** · 10-13-2012, 05:24 PM

Originally Posted by KevinMK0831

Good luck traning your secondary muscles 2-3 times per week. Brb traps 3x per week loool

based on avis i cant take you srs

if you're powerlifting or compunding I agree. If you wanna get stronger and stay shredded while gaining weight, then try this

Are you phucking stupid? Will my traps fall off if they are trained 3x a week?

**SamSix** · 10-13-2012, 05:24 PM

wait are you serious?

this routine is utter shyt srs

**greekmanman** · 10-13-2012, 05:26 PM

I don't even.

**Francis333** · 10-13-2012, 05:27 PM

Originally Posted by KevinMK0831

Good luck traning your secondary muscles 2-3 times per week. Brb traps 3x per week loool

**southparkbbb** · 10-13-2012, 05:28 PM

routine is crap, and the diet will determine ur weight gain moreso than a routine; you could be on the best split that the world has ever seen but if ur diet is **** ur not gonna benefit

**SamSix** · 10-13-2012, 05:37 PM

inb4 op turns into skillzzy

**KevinMK0831** · 10-13-2012, 05:39 PM

The routine's bad. Yet my strength and physique are both good?

Makes sense.

**agrier9** · 10-13-2012, 05:41 PM

Originally Posted by KevinMK0831

The routine's bad. Yet my strength and physique are both good?

Makes sense.

knowledge is strong very strong

**KevinMK0831** · 10-13-2012, 05:41 PM

Originally Posted by agrier9

why not train traps 2-3 time per week?

You do, but they arent primary. The way it works is youre hitting everything still more than once per week but they might be secondary working muscles (for example, front plate raise primarily hits traps, then deadlifts hit them again as a secondary)

you all tell me the the routine is bad. But no one cares to explain why. Teen bodybuilding alol

**agrier9** · 10-13-2012, 05:43 PM

Originally Posted by KevinMK0831

You do, but they arent primary. The way it works is youre hitting everything still more than once per week but they might be secondary working muscles (for example, front plate raise primarily hits traps, then deadlifts hit them again as a secondary)

you all tell me the the routine is bad. But no one cares to explain why. Teen bodybuilding alol

^^ very smart

I guess I train my calfs everyday I walk a lot.

**agrier9** · 10-13-2012, 05:45 PM

Originally Posted by KevinMK0831

You do, but they arent primary. The way it works is youre hitting everything still more than once per week but they might be secondary working muscles (for example, front plate raise primarily hits traps, then deadlifts hit them again as a secondary)

you all tell me the the routine is bad. But no one cares to explain why. Teen bodybuilding alol

The routine is bad because by training a muscle group once a week you're only elevating MPS(muslce protein synthesis) for 24-48 hours. So in essence that muscle group regardless of the proposed DOMS you're feeling is only growing 24-48 hours vs. 3x a week and 72-144hrs a week.

**KevinMK0831** · 10-13-2012, 05:45 PM

Originally Posted by agrier9

^^ very smart

I guess I train my calfs everyday I walk a lot.

We have a smartass over here

Okay, so muscles require a minimum of 24 hours to recover and a max of 72, am I right? I know for a fact that your muscles can't fuly recover in 48 hours, despite the ability to train them after 2 days and still feeling alright. How are you recovering and still hitting EVERY muscle 3x per week for up to 2 months straight?

That would mean you're training chest 3x per week 12x per month, so that means 36 chest sessions as opposed to 12 sessions. You'd need some magic to be able to keep that up (unless you arent training as hard, my chest is normally sore for 3 days after my chest day).

**agrier9** · 10-13-2012, 05:48 PM

Originally Posted by KevinMK0831

We have a smartass over here

seriously the only muscle groups that line up with stimulation while training other muscle groups are arms and shoulders and that's only with a high frequency routine.

**KevinMK0831** · 10-13-2012, 05:50 PM

Originally Posted by agrier9

seriously the only muscle groups that line up with stimulation while training other muscle groups are arms and shoulders and that's only with a high frequency routine.

Show me split that'll have me grow and get way stronger then. Honestly if this is bad, tell me why I don't look bad? It doesn't add up. At all.

**SamSix** · 10-13-2012, 05:51 PM

Originally Posted by KevinMK0831

You do, but they arent primary. The way it works is youre hitting everything still more than once per week but they might be secondary working muscles (for example, front plate raise primarily hits traps, then deadlifts hit them again as a secondary)

you all tell me the the routine is bad. But no one cares to explain why. Teen bodybuilding alol

because you hit everything once a week (except arms...fukking curl bro) when you should be hitting each muscle 2-3 times

my routine> yours

http://forum.bodybuilding.com/showth...8871583&page=1

**agrier9** · 10-13-2012, 05:53 PM

Originally Posted by KevinMK0831

Show me split that'll have me grow and get way stronger then. Honestly if this is bad, tell me why I don't look bad? It doesn't add up. At all.

If I knew you personally I'd smack you. A method of training just because it isn't optimal or efficient based off of empirical evidence doesn't mean it won't be effective. A physique is not testimony to efficiency.

**Kevin1195** · 10-13-2012, 05:53 PM

Originally Posted by KevinMK0831

Show me split that'll have me grow and get way stronger then. Honestly if this is bad, tell me why I don't look bad? It doesn't add up. At all.

Legs/push/pull/rest
upper/lower
push/pull
full body
just to name a few

**agrier9** · 10-13-2012, 05:54 PM

KOHT would have you grow stronger and faster than you did.

**KevinMK0831** · 10-13-2012, 05:54 PM

Originally Posted by SamSix

because you hit everything once a week (except arms...fukking curl bro) when you should be hitting each muscle 2-3 times

my routine> yours

http://forum.bodybuilding.com/showth...8871583&page=1

Lmfao. Your routine is better, yet I look bigger than you and i'm way stronger than you. Solid!!

Clearly you guys are all on the fad training that's sweeping up TBB, basically a split of MAX-OT and a regular BB split. I could see it working, but at the same time it's so much volume that I couldn't see you getting a workout where your body can operate at 100% due to the amount of volume that you're running.

My boy went from 130-170 with a bench of 115 to 225 in less than a year using my split and then switching to another split we made which is somewhat similar. Rakich does a split just like this one too. That's what I based mine off of.

Rakich > everyone itt. Kanevsky has warped all of your minds haha

**y0lked** · 10-13-2012, 05:56 PM

lift heavy, then lift for pump. problem?

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