Reply
Results 1 to 30 of 30
  1. #1
    Banned respare's Avatar
    Join Date: Feb 2012
    Location: Liverpool, United Kingdom (Great Britain)
    Posts: 1,439
    Rep Power: 0
    respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50)
    respare is offline

    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!
    Reply With Quote

  2. #2
    Lighting of peace AlexRyan1's Avatar
    Join Date: Sep 2012
    Location: England, Luton, United Kingdom (Great Britain)
    Posts: 1,377
    Rep Power: 238
    AlexRyan1 will become famous soon enough. (+50) AlexRyan1 will become famous soon enough. (+50) AlexRyan1 will become famous soon enough. (+50) AlexRyan1 will become famous soon enough. (+50) AlexRyan1 will become famous soon enough. (+50) AlexRyan1 will become famous soon enough. (+50) AlexRyan1 will become famous soon enough. (+50) AlexRyan1 will become famous soon enough. (+50) AlexRyan1 will become famous soon enough. (+50) AlexRyan1 will become famous soon enough. (+50) AlexRyan1 will become famous soon enough. (+50)
    AlexRyan1 is offline
    Back to training log http://forum.bodybuilding.com/showthread.php?t=163233961
    ☆☆☆υк ¢яєω☆☆☆
    ★ DEADLIFT CREW ★
    ARSENAL CREW
    Reply With Quote

  3. #3
    Banned respare's Avatar
    Join Date: Feb 2012
    Location: Liverpool, United Kingdom (Great Britain)
    Posts: 1,439
    Rep Power: 0
    respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50)
    respare is offline
    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.
    Reply With Quote

  4. #4
    Lighting of peace AlexRyan1's Avatar
    Join Date: Sep 2012
    Location: England, Luton, United Kingdom (Great Britain)
    Posts: 1,377
    Rep Power: 238
    AlexRyan1 will become famous soon enough. (+50) AlexRyan1 will become famous soon enough. (+50) AlexRyan1 will become famous soon enough. (+50) AlexRyan1 will become famous soon enough. (+50) AlexRyan1 will become famous soon enough. (+50) AlexRyan1 will become famous soon enough. (+50) AlexRyan1 will become famous soon enough. (+50) AlexRyan1 will become famous soon enough. (+50) AlexRyan1 will become famous soon enough. (+50) AlexRyan1 will become famous soon enough. (+50) AlexRyan1 will become famous soon enough. (+50)
    AlexRyan1 is offline
    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
    Back to training log http://forum.bodybuilding.com/showthread.php?t=163233961
    ☆☆☆υк ¢яєω☆☆☆
    ★ DEADLIFT CREW ★
    ARSENAL CREW
    Reply With Quote

  5. #5
    Registered User lovellman's Avatar
    Join Date: Feb 2012
    Location: United Kingdom (Great Britain)
    Age: 27
    Posts: 413
    Rep Power: 227
    lovellman will become famous soon enough. (+50) lovellman will become famous soon enough. (+50) lovellman will become famous soon enough. (+50) lovellman will become famous soon enough. (+50) lovellman will become famous soon enough. (+50) lovellman will become famous soon enough. (+50) lovellman will become famous soon enough. (+50) lovellman will become famous soon enough. (+50) lovellman will become famous soon enough. (+50) lovellman will become famous soon enough. (+50) lovellman will become famous soon enough. (+50)
    lovellman is offline
    You could do - Upper/Lower/Full/Full ..?
    Reply With Quote

  6. #6
    Banned respare's Avatar
    Join Date: Feb 2012
    Location: Liverpool, United Kingdom (Great Britain)
    Posts: 1,439
    Rep Power: 0
    respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50)
    respare is offline
    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
    Reply With Quote

  7. #7
    Weak as phuck James199117's Avatar
    Join Date: Nov 2012
    Posts: 2,909
    Rep Power: 2866
    James199117 is a glorious beacon of knowledge. (+2500) James199117 is a glorious beacon of knowledge. (+2500) James199117 is a glorious beacon of knowledge. (+2500) James199117 is a glorious beacon of knowledge. (+2500) James199117 is a glorious beacon of knowledge. (+2500) James199117 is a glorious beacon of knowledge. (+2500) James199117 is a glorious beacon of knowledge. (+2500) James199117 is a glorious beacon of knowledge. (+2500) James199117 is a glorious beacon of knowledge. (+2500) James199117 is a glorious beacon of knowledge. (+2500) James199117 is a glorious beacon of knowledge. (+2500)
    James199117 is offline
    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 transformation thread.
    http://forum.bodybuilding.com/showthread.php?t=153284371&p=1055527371#post1055527371

    Started a 22 week contest prep November 8, 2015. Striated glutes or bust.
    Reply With Quote

  8. #8
    Banned 1ntensityrules's Avatar
    Join Date: Oct 2012
    Posts: 3,255
    Rep Power: 0
    1ntensityrules is a glorious beacon of knowledge. (+2500) 1ntensityrules is a glorious beacon of knowledge. (+2500) 1ntensityrules is a glorious beacon of knowledge. (+2500) 1ntensityrules is a glorious beacon of knowledge. (+2500) 1ntensityrules is a glorious beacon of knowledge. (+2500) 1ntensityrules is a glorious beacon of knowledge. (+2500) 1ntensityrules is a glorious beacon of knowledge. (+2500) 1ntensityrules is a glorious beacon of knowledge. (+2500) 1ntensityrules is a glorious beacon of knowledge. (+2500) 1ntensityrules is a glorious beacon of knowledge. (+2500) 1ntensityrules is a glorious beacon of knowledge. (+2500)
    1ntensityrules is offline
    What is so good about hyperthrophy? Can you explain?
    Reply With Quote

  9. #9
    Banned respare's Avatar
    Join Date: Feb 2012
    Location: Liverpool, United Kingdom (Great Britain)
    Posts: 1,439
    Rep Power: 0
    respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50)
    respare is offline
    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
    Reply With Quote

  10. #10
    Banned respare's Avatar
    Join Date: Feb 2012
    Location: Liverpool, United Kingdom (Great Britain)
    Posts: 1,439
    Rep Power: 0
    respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50)
    respare is offline
    Originally Posted by 1ntensityrules View Post
    What is so good about hyperthrophy? Can you explain?
    Not sure i srs?

    Hypertrophy = getting big and lean.
    Reply With Quote

  11. #11
    Banned 1ntensityrules's Avatar
    Join Date: Oct 2012
    Posts: 3,255
    Rep Power: 0
    1ntensityrules is a glorious beacon of knowledge. (+2500) 1ntensityrules is a glorious beacon of knowledge. (+2500) 1ntensityrules is a glorious beacon of knowledge. (+2500) 1ntensityrules is a glorious beacon of knowledge. (+2500) 1ntensityrules is a glorious beacon of knowledge. (+2500) 1ntensityrules is a glorious beacon of knowledge. (+2500) 1ntensityrules is a glorious beacon of knowledge. (+2500) 1ntensityrules is a glorious beacon of knowledge. (+2500) 1ntensityrules is a glorious beacon of knowledge. (+2500) 1ntensityrules is a glorious beacon of knowledge. (+2500) 1ntensityrules is a glorious beacon of knowledge. (+2500)
    1ntensityrules is offline
    Originally Posted by respare View Post
    Not sure i srs?

    Hypertrophy = getting big and lean.
    You are into bodybuilding?
    Reply With Quote

  12. #12
    Registered User McWinning's Avatar
    Join Date: Sep 2012
    Posts: 430
    Rep Power: 1333
    McWinning is just really nice. (+1000) McWinning is just really nice. (+1000) McWinning is just really nice. (+1000) McWinning is just really nice. (+1000) McWinning is just really nice. (+1000) McWinning is just really nice. (+1000) McWinning is just really nice. (+1000) McWinning is just really nice. (+1000) McWinning is just really nice. (+1000) McWinning is just really nice. (+1000) McWinning is just really nice. (+1000)
    McWinning is offline
    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?
    Reply With Quote

  13. #13
    Banned 05Lurker's Avatar
    Join Date: Dec 2012
    Posts: 5
    Rep Power: 0
    05Lurker has no reputation, good or bad yet. (0) 05Lurker has no reputation, good or bad yet. (0) 05Lurker has no reputation, good or bad yet. (0) 05Lurker has no reputation, good or bad yet. (0) 05Lurker has no reputation, good or bad yet. (0) 05Lurker has no reputation, good or bad yet. (0) 05Lurker has no reputation, good or bad yet. (0) 05Lurker has no reputation, good or bad yet. (0) 05Lurker has no reputation, good or bad yet. (0) 05Lurker has no reputation, good or bad yet. (0) 05Lurker has no reputation, good or bad yet. (0)
    05Lurker is offline
    What are your goals?
    Reply With Quote

  14. #14
    Banned respare's Avatar
    Join Date: Feb 2012
    Location: Liverpool, United Kingdom (Great Britain)
    Posts: 1,439
    Rep Power: 0
    respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50)
    respare is offline
    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.
    Reply With Quote

  15. #15
    Banned respare's Avatar
    Join Date: Feb 2012
    Location: Liverpool, United Kingdom (Great Britain)
    Posts: 1,439
    Rep Power: 0
    respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50)
    respare is offline
    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.
    Reply With Quote

  16. #16
    Registered User AdCon's Avatar
    Join Date: May 2012
    Posts: 924
    Rep Power: 720
    AdCon is a jewel in the rough. (+500) AdCon is a jewel in the rough. (+500) AdCon is a jewel in the rough. (+500) AdCon is a jewel in the rough. (+500) AdCon is a jewel in the rough. (+500) AdCon is a jewel in the rough. (+500) AdCon is a jewel in the rough. (+500) AdCon is a jewel in the rough. (+500) AdCon is a jewel in the rough. (+500) AdCon is a jewel in the rough. (+500) AdCon is a jewel in the rough. (+500)
    AdCon is offline
    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.
    Reply With Quote

  17. #17
    Registered User BodySculpter96's Avatar
    Join Date: Sep 2012
    Location: Norway
    Posts: 68
    Rep Power: 165
    BodySculpter96 is on a distinguished road. (+10) BodySculpter96 is on a distinguished road. (+10) BodySculpter96 is on a distinguished road. (+10) BodySculpter96 is on a distinguished road. (+10) BodySculpter96 is on a distinguished road. (+10) BodySculpter96 is on a distinguished road. (+10) BodySculpter96 is on a distinguished road. (+10) BodySculpter96 is on a distinguished road. (+10) BodySculpter96 is on a distinguished road. (+10) BodySculpter96 is on a distinguished road. (+10) BodySculpter96 is on a distinguished road. (+10)
    BodySculpter96 is offline
    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
    Reply With Quote

  18. #18
    Banned respare's Avatar
    Join Date: Feb 2012
    Location: Liverpool, United Kingdom (Great Britain)
    Posts: 1,439
    Rep Power: 0
    respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50)
    respare is offline
    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.
    Reply With Quote

  19. #19
    I Drink Brotein Sohale31's Avatar
    Join Date: Feb 2012
    Posts: 1,319
    Rep Power: 307
    Sohale31 will become famous soon enough. (+50) Sohale31 will become famous soon enough. (+50) Sohale31 will become famous soon enough. (+50) Sohale31 will become famous soon enough. (+50) Sohale31 will become famous soon enough. (+50) Sohale31 will become famous soon enough. (+50) Sohale31 will become famous soon enough. (+50) Sohale31 will become famous soon enough. (+50) Sohale31 will become famous soon enough. (+50) Sohale31 will become famous soon enough. (+50) Sohale31 will become famous soon enough. (+50)
    Sohale31 is offline
    upper/lower/rest/fullbody/rest/fullbody
    Wannabe Powerlifter
    Certified Donut Eater
    Indiana University Pride
    Reply With Quote

  20. #20
    T.U.L.I.P. Tb0282's Avatar
    Join Date: May 2012
    Posts: 7,651
    Rep Power: 4735
    Tb0282 is a glorious beacon of knowledge. (+2500) Tb0282 is a glorious beacon of knowledge. (+2500) Tb0282 is a glorious beacon of knowledge. (+2500) Tb0282 is a glorious beacon of knowledge. (+2500) Tb0282 is a glorious beacon of knowledge. (+2500) Tb0282 is a glorious beacon of knowledge. (+2500) Tb0282 is a glorious beacon of knowledge. (+2500) Tb0282 is a glorious beacon of knowledge. (+2500) Tb0282 is a glorious beacon of knowledge. (+2500) Tb0282 is a glorious beacon of knowledge. (+2500) Tb0282 is a glorious beacon of knowledge. (+2500)
    Tb0282 is offline
    I like the idea of upper/lower/full/full ^^^
    ~Jesus Christ Is My Savior Crew~

    The land at the end of our toes goes on and on,
    The sand at the core of our bones continues on

    Hey I just met you. And this is crazy. But today is chest day. So spot me maybe?

    Art thou prone to such insurmountable force upon thou biceps?
    Reply With Quote

  21. #21
    Banned respare's Avatar
    Join Date: Feb 2012
    Location: Liverpool, United Kingdom (Great Britain)
    Posts: 1,439
    Rep Power: 0
    respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50)
    respare is offline
    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.
    Reply With Quote

  22. #22
    Registered User ratthed96's Avatar
    Join Date: Dec 2012
    Posts: 31
    Rep Power: 0
    ratthed96 has no reputation, good or bad yet. (0) ratthed96 has no reputation, good or bad yet. (0) ratthed96 has no reputation, good or bad yet. (0) ratthed96 has no reputation, good or bad yet. (0) ratthed96 has no reputation, good or bad yet. (0) ratthed96 has no reputation, good or bad yet. (0) ratthed96 has no reputation, good or bad yet. (0) ratthed96 has no reputation, good or bad yet. (0) ratthed96 has no reputation, good or bad yet. (0) ratthed96 has no reputation, good or bad yet. (0) ratthed96 has no reputation, good or bad yet. (0)
    ratthed96 is offline
    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
    Reply With Quote

  23. #23
    Registered User Matthew98x's Avatar
    Join Date: Dec 2012
    Posts: 84
    Rep Power: 145
    Matthew98x has no reputation, good or bad yet. (0) Matthew98x has no reputation, good or bad yet. (0) Matthew98x has no reputation, good or bad yet. (0) Matthew98x has no reputation, good or bad yet. (0) Matthew98x has no reputation, good or bad yet. (0) Matthew98x has no reputation, good or bad yet. (0) Matthew98x has no reputation, good or bad yet. (0) Matthew98x has no reputation, good or bad yet. (0) Matthew98x has no reputation, good or bad yet. (0) Matthew98x has no reputation, good or bad yet. (0) Matthew98x has no reputation, good or bad yet. (0)
    Matthew98x is offline
    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.
    Reply With Quote

  24. #24
    Banned respare's Avatar
    Join Date: Feb 2012
    Location: Liverpool, United Kingdom (Great Britain)
    Posts: 1,439
    Rep Power: 0
    respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50)
    respare is offline
    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.
    Reply With Quote

  25. #25
    Registered User Matthew98x's Avatar
    Join Date: Dec 2012
    Posts: 84
    Rep Power: 145
    Matthew98x has no reputation, good or bad yet. (0) Matthew98x has no reputation, good or bad yet. (0) Matthew98x has no reputation, good or bad yet. (0) Matthew98x has no reputation, good or bad yet. (0) Matthew98x has no reputation, good or bad yet. (0) Matthew98x has no reputation, good or bad yet. (0) Matthew98x has no reputation, good or bad yet. (0) Matthew98x has no reputation, good or bad yet. (0) Matthew98x has no reputation, good or bad yet. (0) Matthew98x has no reputation, good or bad yet. (0) Matthew98x has no reputation, good or bad yet. (0)
    Matthew98x is offline
    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.
    Reply With Quote

  26. #26
    Banned respare's Avatar
    Join Date: Feb 2012
    Location: Liverpool, United Kingdom (Great Britain)
    Posts: 1,439
    Rep Power: 0
    respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50)
    respare is offline
    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.
    Reply With Quote

  27. #27
    Registered User BodySculpter96's Avatar
    Join Date: Sep 2012
    Location: Norway
    Posts: 68
    Rep Power: 165
    BodySculpter96 is on a distinguished road. (+10) BodySculpter96 is on a distinguished road. (+10) BodySculpter96 is on a distinguished road. (+10) BodySculpter96 is on a distinguished road. (+10) BodySculpter96 is on a distinguished road. (+10) BodySculpter96 is on a distinguished road. (+10) BodySculpter96 is on a distinguished road. (+10) BodySculpter96 is on a distinguished road. (+10) BodySculpter96 is on a distinguished road. (+10) BodySculpter96 is on a distinguished road. (+10) BodySculpter96 is on a distinguished road. (+10)
    BodySculpter96 is offline
    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
    Reply With Quote

  28. #28
    Registered User alexistheboss's Avatar
    Join Date: Jan 2012
    Location: United States
    Age: 29
    Posts: 1,695
    Rep Power: 552
    alexistheboss has a spectacular aura about. (+250) alexistheboss has a spectacular aura about. (+250) alexistheboss has a spectacular aura about. (+250) alexistheboss has a spectacular aura about. (+250) alexistheboss has a spectacular aura about. (+250) alexistheboss has a spectacular aura about. (+250) alexistheboss has a spectacular aura about. (+250) alexistheboss has a spectacular aura about. (+250) alexistheboss has a spectacular aura about. (+250) alexistheboss has a spectacular aura about. (+250) alexistheboss has a spectacular aura about. (+250)
    alexistheboss is offline
    Take greg plitts routine for example, and edit it to your liking.
    Reply With Quote

  29. #29
    Banned DarthMaulscle's Avatar
    Join Date: Dec 2012
    Posts: 525
    Rep Power: 0
    DarthMaulscle has a little shameless behaviour in the past. (-10) DarthMaulscle has a little shameless behaviour in the past. (-10) DarthMaulscle has a little shameless behaviour in the past. (-10) DarthMaulscle has a little shameless behaviour in the past. (-10) DarthMaulscle has a little shameless behaviour in the past. (-10) DarthMaulscle has a little shameless behaviour in the past. (-10) DarthMaulscle has a little shameless behaviour in the past. (-10) DarthMaulscle has a little shameless behaviour in the past. (-10) DarthMaulscle has a little shameless behaviour in the past. (-10) DarthMaulscle has a little shameless behaviour in the past. (-10) DarthMaulscle has a little shameless behaviour in the past. (-10)
    DarthMaulscle is offline
    Im currently following an uber bro workout from Flex

    10 week strength plan.

    http://www.youtube.com/watch?v=6l2TOfEVjSE
    Reply With Quote

  30. #30
    Banned respare's Avatar
    Join Date: Feb 2012
    Location: Liverpool, United Kingdom (Great Britain)
    Posts: 1,439
    Rep Power: 0
    respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50) respare will become famous soon enough. (+50)
    respare is offline
    Dont know why this got bumped but i am going to start this routine http://forum.bodybuilding.com/showth...hp?t=150794793
    Reply With Quote

Posting Permissions

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