|
Thread: Hypertrophy/Bodybuilding Routine
-
05-07-2015, 01:02 PM #961
-
05-07-2015, 01:04 PM #962
Oh it is definitly highly subjective. There's a certian 'coach' around here that's 5'8' 260+ and think he's not fat at all.
for me...lean is staying around 165-170, maybe as low as 160 lbs at 5'9".
I use the YMCA bodyfat scale, which is probably inaccurate(like most) however it's about 2% off from the Navy neck test, which I used for 6 years as a Marine. Navy has me at 12% and YMCA has me at 10%, so obviously I use the YMCA one, LOL.
But srs...I just pick on and use that one alone for sack of consistency in tracking.
I do agree though that there's really no need to go on a 30 lbs bulk and gain a bunch of fat over muscle. At the most I would advise a bulk of 15, cut 10 and repeat so in a years time you'll gain roughly 10 lbs but keep fat pretty low.OG
-
05-07-2015, 01:06 PM #963
Nope, no need to go nuts on a bulk at all. 2lbs/month is more than enough.
Unfortunately my lower half is reluctant to grow so I look a little uneven. I'd like to fix that as soon as possible instead of slowly recomping and maybe having minor leg growth over the span of a year. I'm an impatient man, lol.
Agreed, I'd say <12% is my idea of lean. I usually am about 15-17% at the end of a bulk. Last summer got down to 9%, and while it was nice it definitely emphasized my inadequate legs.Snapchat/Instagram: Mimsthe3rd
T/K Training Log: http://forum.bodybuilding.com/showthread.php?t=168429013
-
05-07-2015, 01:09 PM #964
-
-
05-07-2015, 01:13 PM #965
-
05-07-2015, 01:25 PM #966
-
05-07-2015, 02:20 PM #967
I wouldn't mind getting to 7-8% if I had the frame to support it. After all, 10% apparently is not the point where my abs are pronounced. I'm one of the unfortunate ones that holds fat primarily in my midsection and none anywhere else - so 8% is probably where abs come in.
I also have no interest in competing - call me crazy but I'd do 7-8% for the hell of it.Snapchat/Instagram: Mimsthe3rd
T/K Training Log: http://forum.bodybuilding.com/showthread.php?t=168429013
-
05-07-2015, 02:40 PM #968
hey if you would enjoy it and make it fun for you then by all means do it
the problem is people think that other people ( non-lifters with little knowledge on macros, how hard is to gain muscle or reach like single digits, especially if you have been fat) will tell the difference between 8 and 10 percent. 99.99 % of them won't . but people struggle to diet, restrict themselves and start to lose muscle and etcc for no good reason
^ but that is for people who train to impress others
clearly, you are not one of those nincompoops so have a blast brah but remember u want big legs too u know !communist until you get rich
rightwing until financially secure
atheist until the plane starts falling
slootist until you get married
muslim after you get married
-
-
05-07-2015, 04:41 PM #969
This. I'm really contemplating on entering my first comp this year. Last year I got down to 6-7% during my reverse diet.
And I agree wit the whole staying lean. I feel much better in general. Been bulking since january @ 1 lb a month gain, I'd say I'm hovering at 9%ish right now-MAN Sports Representative -
Disclaimer: The statement above reflects that of my own opinion and in no way that of MAN Sports. Our products are not intended to diagnose, treat, cure, or prevent any disease.
www.instagram.com/damonphysique
CLEAN PROTEIN is HERE on bodybuilding.com!
-
05-07-2015, 08:06 PM #970
-
05-07-2015, 08:20 PM #971
-
05-07-2015, 11:28 PM #972
-
-
05-07-2015, 11:48 PM #973
-
05-08-2015, 12:15 AM #974
1. The volume is fairly high. Even with straight sets if you have a 40 rep goal and you start with a true 10RM then you would at least need about 5 sets to reach it/get it.
As for the one exercise for arms. You can add one more for bic/tris but don't fall fall for that "hit your muscles from all angles" thing. THis is pure BS when it comes to a muscle like biceps triceps.
The OP has said that you can do more than 50 reps.
It is better to do 10 sets of 2 great exercises than to do 4 sets of 5 exercise that do the same thing.
2. The conventional deadlift is an overrated exercise. That being said, you can swap it for RDL won't make THAT much of a difference.
Front squats hit your quads better and they are just as hard as any squat and still a compound movement. However, unlike back-squats they usually don't agree with most people... I am one of them.
Best substitute: High-Bar BACK squats.
3. As for the bench press. THe OP has explained his reasoning for the bench press form a few pages further however keep in mind we all have different arm lengths etc etc, if you find that a standard from of bench press hits your chest better then you should stay with that form.
Form suggestion, exact exercises depend more on the individual and pale in comparison to the main things: RM load, rep-goal.
4. Traps get hit hard when you do RDLs but shrugs can be added on Pullday.
5. The only exercise that isolates the frond delt are front delt raises. IMO, it is an useless exercise in the context of every routine. However, I think you meant the lack of an OHP. An OHP is mainly a front delt exercise and when you have 2 fairly high-volume presses for chest it is not needed.
It is not an useless exercise though, seated dumbbell shoulder press hits the side delt pretty good and is superior than a barbell press but in the context of this routine it would be kind of better to do more side laterals as they give you the capped look.communist until you get rich
rightwing until financially secure
atheist until the plane starts falling
slootist until you get married
muslim after you get married
-
05-08-2015, 04:11 AM #975
- Join Date: Sep 2013
- Location: Georgia, United States
- Age: 37
- Posts: 621
- Rep Power: 281
To add a bit to what ATG said, the volume is actually pretty high, it's just that it's a ton of reps on fewer exercises. The exercise selection in the OP is very balanced and will work to sculpt your physique well; especially at the stage 95% of the people in this thread/forum are at. That being said, you can make adjustments where necessary.
But seriously, just try it and see. I'd bet you money that after doing 50 reps with a true 10RM in a rest-pause style on D1 (flat bench, incline bench, flys) your chest AND your front delts will be feeling it lol.
-
05-08-2015, 05:03 AM #976
I will never understand why people wanna do/cycle/super-set all the ****ing exercises on the world when there is no phucking need, even at the "ready for cell-tech"-stage in lifting career.
^ and that's coming from someone who is guilty of this.
now if I do chin-ups for back only obviously I am not training back fully as it is responsible for other plain of motions but
brb dumbbell rows follow by seated cable rows followed by another row then maybe some actual rowing on a boat in a river
brb followed by 5 more rowsLast edited by atgbrahsrs; 05-08-2015 at 05:12 AM.
communist until you get rich
rightwing until financially secure
atheist until the plane starts falling
slootist until you get married
muslim after you get married
-
-
05-08-2015, 05:11 AM #977
- Join Date: Dec 2009
- Location: Fairfield, Iowa, United States
- Age: 39
- Posts: 2,446
- Rep Power: 3145
I'd be interested to see what your previous routine(s) looked like if you think this is "not enough volume." I add an exercise for biceps and triceps. Romanian deads are deadlifts. Some of us use back squats instead of front squats. Some of us don't use the "weird bench press." Traps seem to get worked plenty with this routine, add exercise if needed. Front delts get hit plenty with any bench press movement.
You can change little things in the routine like I suggested. Nothing is set in stone. Results of ppl in this thread speak for themselves.The journey toward perfection is ALWAYS a path of successes AND failures.
NO REPS LEFT BEHIND!!!
-
05-08-2015, 05:22 AM #978
-
05-08-2015, 05:27 AM #979
-
05-08-2015, 06:47 AM #980
-
-
05-08-2015, 10:01 AM #981“The model for the application of your principles is the boxer rather than the gladiator. The gladiator puts down or takes up the sword he uses, the boxer always has his hands and needs only to clench them into fists.”
― Marcus Aurelius, Meditations
"I didn't know anything about bodybuilding I was just doing this for happiness and I don't want to take the happiness away. For me it is meditation, a ritual between my mind and body" -Victor Richards
-
05-08-2015, 10:06 AM #982
-
05-08-2015, 10:24 AM #983“The model for the application of your principles is the boxer rather than the gladiator. The gladiator puts down or takes up the sword he uses, the boxer always has his hands and needs only to clench them into fists.”
― Marcus Aurelius, Meditations
"I didn't know anything about bodybuilding I was just doing this for happiness and I don't want to take the happiness away. For me it is meditation, a ritual between my mind and body" -Victor Richards
-
05-08-2015, 10:45 AM #984
-
-
05-08-2015, 02:48 PM #985
^ haha, I sometimes super-set rope pressdowns and side laterals and the T-shirt feels tight
but ya guys know I what I meant srs a guy at my gym asked a trainer if he will make more gainz if he uses drop-sets more. the trainer nodded and kept on how u need also the obligatory glutamine and other **** supplements more expensive than a 20-lb bag of riceLast edited by atgbrahsrs; 05-08-2015 at 02:54 PM.
communist until you get rich
rightwing until financially secure
atheist until the plane starts falling
slootist until you get married
muslim after you get married
-
05-08-2015, 04:51 PM #986
-
05-08-2015, 05:19 PM #987
-
05-08-2015, 05:44 PM #988
-
-
05-08-2015, 06:03 PM #989
-
05-08-2015, 07:01 PM #990
Bookmarks