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  1. #1
    Banned respare's Avatar
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    Sugest me a new routine for 2013- REPS

    Well its a new year so i though i might as well start a new routine. I have had a look at a fair few routines but i might as well get tbb input as well.

    Can only train 4 times a week so idealy need something with a 2x/week frequency.

    Strictly hypertrophy as i dont give a damn about strength anymore.

    Will rep anyone with any ideas.

    GO TBB!
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  2. #2
    Lighting of peace AlexRyan1's Avatar
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    Back to training log http://forum.bodybuilding.com/showthread.php?t=163233961
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  3. #3
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    Originally Posted by AlexRyan1 View Post
    Haha that was one of the routines i was actually looking at except i would add in more lateral delt work in. Have some reps.
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  4. #4
    Lighting of peace AlexRyan1's Avatar
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    Originally Posted by respare View Post
    Haha that was one of the routines i was actually looking at except i would add in more lateral delt work in. Have some reps.
    cheers bro, have you thought about doing a full-body like the one Derek posted the other day that looked quite good but I cant find it atm
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  5. #5
    Registered User lovellman's Avatar
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    You could do - Upper/Lower/Full/Full ..?
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  6. #6
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    Originally Posted by lovellman View Post
    You could do - Upper/Lower/Full/Full ..?
    This actually has potential.

    Something like lower,upper,rest,full,rest,full,rest,repeat would work, it has 3x a week frequency but allows for more volume with the upper/lower part.

    Have some reps
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  7. #7
    Weak as phuck James199117's Avatar
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    day 1 chest tris abs
    day 2 back bis
    day 3 shoulders abs
    day 4 legs

    if you want my individual exercises just pm me if not best of luck m8, happy new years
    Used to be 247lbs 40% body fat.

    My program:
    http://forum.bodybuilding.com/showthread.php?t=157007633

    My transformation thread.
    http://forum.bodybuilding.com/showthread.php?t=153284371&p=1055527371#post1055527371
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  8. #8
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    What is so good about hyperthrophy? Can you explain?
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  9. #9
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    Originally Posted by James199117 View Post
    day 1 chest tris abs
    day 2 back bis
    day 3 shoulders abs
    day 4 legs

    if you want my individual exercises just pm me if not best of luck m8, happy new years

    Not a fan of bro splits, but thanks anyway
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  10. #10
    Banned respare's Avatar
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    Originally Posted by 1ntensityrules View Post
    What is so good about hyperthrophy? Can you explain?
    Not sure i srs?

    Hypertrophy = getting big and lean.
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  11. #11
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    Originally Posted by respare View Post
    Not sure i srs?

    Hypertrophy = getting big and lean.
    You are into bodybuilding?
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  12. #12
    Registered User McWinning's Avatar
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    Originally Posted by lovellman View Post
    You could do - Upper/Lower/Full/Full ..?
    this interests me as well, is there a good one you can direct us to?
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  13. #13
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    What are your goals?
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  14. #14
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    Originally Posted by 1ntensityrules View Post
    You are into bodybuilding?
    I wouldnt mind getting to a size i can compete at one day. So yes.
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  15. #15
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    Originally Posted by McWinning View Post
    this interests me as well, is there a good one you can direct us to?
    I have never seen any programs like this so if i go down this route it would be combining to routines into one. With the majority of the volume on the upper/lower days probably 8-10, maybe 12 sets per muscle group. Then on the full body days i would have 4-6 sets per muscle group.
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  16. #16
    Registered User AdCon's Avatar
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    An upper / lower seems like your best option. I'd recommend p/p/l but if you haven't got the time to train 3 on 1 off then it's not worth it.

    I suppose a full body would also be a decent choice if you want the high frequency.
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  17. #17
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    Upper/Lower

    Monday:Upper day

    3 sets Incline dumbell bench 8 reps
    3 sets cable chest flyes 12 reps
    3 sets pullups 8 reps
    3 sets cable rows 12 reps
    3 sets dulbell press 10 reps
    3 sets lateral raises
    3 Supersets : Barbell curls and overhead tricep extensions 10 reps on both

    Thuesday:
    Lower day

    3 sets leg extension 12 reps
    4 sets Squats 8 reps
    3 sets Leg Press 20 reps
    3 sets Leg Curl 6 reps
    3 sets SLD 10 reps


    wednsday
    off


    Thursday: Upper day same as monday
    friday: Lower day same as thuesday

    saturday and sunday off



    Brb Brosplits for months minimal results
    brb Upper/lower Having people telling me daily i look much bigger in only a month
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  18. #18
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    Originally Posted by AdCon View Post
    An upper / lower seems like your best option. I'd recommend p/p/l but if you haven't got the time to train 3 on 1 off then it's not worth it.

    I suppose a full body would also be a decent choice if you want the high frequency.
    If i could do p/p/l routine i would as imo they are the best in terms of hypertrophy but due to prior comitments such as work, college, gf, other **** etc. i cant train 6 days a week atm.
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  19. #19
    I Drink Brotein Sohale31's Avatar
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    upper/lower/rest/fullbody/rest/fullbody
    --Indiana University--
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  20. #20
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    I like the idea of upper/lower/full/full ^^^
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  21. #21
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    Originally Posted by Tb0282 View Post
    I like the idea of upper/lower/full/full ^^^
    So do i. I think it definatly has some potential to be a pretty epic way of training.
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  22. #22
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    Neil Hill's Y3T program has worked wonders for me. Thats what I'm doing 2013. Would seriously reccomend it.
    "I hated every minute of training, but I said, 'Don't quit. Suffer now and live the rest of your life as a champion'" - Muhammad Ali
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  23. #23
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    This is Derek's!

    I recommend it, using it myself:

    Squats 3x6-10
    Flat Bench Presses 3x6-10
    Incline Bench Presses 3x6-10
    Wide Grip Pullups 3x6-10
    Barbell Rows 3x6-10
    Lying French Press / Standing Barbell Curl 3x6-10
    Tricep Pushdown / Seated Dumbbell Curl 3x6-10
    Lateral Raises 3x10-12
    Standing Calf Raises 3x10-25
    Deadlift 5x5 Ramped to one working set



    NOTES:
    - Deadlifts can be alternated with 3x6-10 Stiff Deadlifts and/or Leg Curls . There will be days that you are too tired to Deadlift, and would rather focus on Hamstring Isolation. Deadlifting heavy three times a week is unnecessary and can burn you out. You can Deadlift just once a week if you desire.

    - Flat Bench Presses must be performed with a Barbell. Incline Bench Presses can alternate Barbell & Dumbbell, or be Dumbbell only. Either will work. This is your preference.

    - You do not have to do both superset arm exercises. Feel free to only choose Lying French Press & Barbell Curls. This is simply geared toward people who don't want their arms lagging. Just pick Lying French Press & Standing Barbell Curl if you don't want to do 2 bicep/2 tricep movements each time

    - Some people do not perform well when they start their training session with Squats. You are welcome to put them at the END of upper body training. In other words, finish your Upper Body first; then perform Squats/Calves/Deadlifts so you can leave the session after the very taxing lower body work.

    - If you want to be in the gym more than 3 days a week because you have OCD about being in the gym, or because doing Upper and Lower body in the same session is too difficult for you; simply take the last 3 exercises and perform them on separate days. You will split the session into 2 days, and end up being in the gym 6 days a week while doing the same workload . I don't suggest this, but since I already know it will be asked, I have already addressed it.

    - Do Abdominal work or Rotator Cuff therapy work at your discretion. You don't need to ask about it.

    - Progression is simple. Use the same weight until you can perform all the reps inside the desired rep range. I wrote 6-10 to give you flexibility.
    3x6-8 for the big compound lifts will be ideal. 3x8-10 for movements like Wide Grip Pullups would make more sense, but if you want to stay in the lower rep range, then go for it. Tricep/Bicep work can be either/or ; you can even have the main Tricep/Bicep movement be 3x6-8, and the second one be 3x8-10 (The same goes for the Flat/Incline Bench). Keep Lateral Raises & Calf Work & Deadlifts the way they are.
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  24. #24
    Banned respare's Avatar
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    Originally Posted by Matthew98x View Post
    This is Derek's!

    I recommend it, using it myself:

    Squats 3x6-10
    Flat Bench Presses 3x6-10
    Incline Bench Presses 3x6-10
    Wide Grip Pullups 3x6-10
    Barbell Rows 3x6-10
    Lying French Press / Standing Barbell Curl 3x6-10
    Tricep Pushdown / Seated Dumbbell Curl 3x6-10
    Lateral Raises 3x10-12
    Standing Calf Raises 3x10-25
    Deadlift 5x5 Ramped to one working set



    NOTES:
    - Deadlifts can be alternated with 3x6-10 Stiff Deadlifts and/or Leg Curls . There will be days that you are too tired to Deadlift, and would rather focus on Hamstring Isolation. Deadlifting heavy three times a week is unnecessary and can burn you out. You can Deadlift just once a week if you desire.

    - Flat Bench Presses must be performed with a Barbell. Incline Bench Presses can alternate Barbell & Dumbbell, or be Dumbbell only. Either will work. This is your preference.

    - You do not have to do both superset arm exercises. Feel free to only choose Lying French Press & Barbell Curls. This is simply geared toward people who don't want their arms lagging. Just pick Lying French Press & Standing Barbell Curl if you don't want to do 2 bicep/2 tricep movements each time

    - Some people do not perform well when they start their training session with Squats. You are welcome to put them at the END of upper body training. In other words, finish your Upper Body first; then perform Squats/Calves/Deadlifts so you can leave the session after the very taxing lower body work.

    - If you want to be in the gym more than 3 days a week because you have OCD about being in the gym, or because doing Upper and Lower body in the same session is too difficult for you; simply take the last 3 exercises and perform them on separate days. You will split the session into 2 days, and end up being in the gym 6 days a week while doing the same workload . I don't suggest this, but since I already know it will be asked, I have already addressed it.

    - Do Abdominal work or Rotator Cuff therapy work at your discretion. You don't need to ask about it.

    - Progression is simple. Use the same weight until you can perform all the reps inside the desired rep range. I wrote 6-10 to give you flexibility.
    3x6-8 for the big compound lifts will be ideal. 3x8-10 for movements like Wide Grip Pullups would make more sense, but if you want to stay in the lower rep range, then go for it. Tricep/Bicep work can be either/or ; you can even have the main Tricep/Bicep movement be 3x6-8, and the second one be 3x8-10 (The same goes for the Flat/Incline Bench). Keep Lateral Raises & Calf Work & Deadlifts the way they are.
    For starters his name is ethan. He has had several acounts banned on this forum and other forums.

    Secondly, all he did was slightly modify reg parks phase 3 and arnies full body begineer routines.

    And third of all that routine takes 1.5-2 hours to complete and i simply dont have that much time to spend in the gym 3x a week.
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  25. #25
    Registered User Matthew98x's Avatar
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    Originally Posted by respare View Post
    For starters his name is ethan. He has had several acounts banned on this forum and other forums.

    Secondly, all he did was slightly modify reg parks phase 3 and arnies full body begineer routines.

    And third of all that routine takes 1.5-2 hours to complete and i simply dont have that much time to spend in the gym 3x a week.
    Sorry I have seen many posts saying is this Derek's routine, and I did not know that.

    Also I have a home gym so i suppose I have more time and everything is set up for me but it only takes me around 1 hour but I do have everything set up.
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  26. #26
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    Originally Posted by Matthew98x View Post
    Sorry I have seen many posts saying is this Derek's routine, and I did not know that.

    Also I have a home gym so i suppose I have more time and everything is set up for me but it only takes me around 1 hour but I do have everything set up.
    Commercial gyms are a bitch for this reason.
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  27. #27
    Registered User BodySculpter96's Avatar
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    Originally Posted by respare View Post
    So do i. I think it definatly has some potential to be a pretty epic way of training.
    What about:
    Monday:Upper

    Thuseday:Lower

    Wednsday:Upper

    Thursday:Lower

    Friday: off

    Saturday: Fullbody

    Sunday: off

    Hitting each muscle 3x per week
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  28. #28
    Registered User alexistheboss's Avatar
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    Take greg plitts routine for example, and edit it to your liking.
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  29. #29
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    Im currently following an uber bro workout from Flex

    10 week strength plan.

    http://www.youtube.com/watch?v=6l2TOfEVjSE
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  30. #30
    Banned respare's Avatar
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    Dont know why this got bumped but i am going to start this routine http://forum.bodybuilding.com/showth...hp?t=150794793
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