Designing your own routine?

[ayylmaokai]

I was looking to design my own routine, but i was wondering what is the best amount of exercises per muscle? also how many sets/reps each? And is it better to just do each exercise at a time or do supersets/trisets or circuits? my goal is to bulk up with this routine.

[Spik3e]

In my opinion 5 exercises per muscle(except for biceps 4) /4 sets / 8-15 reps . Make sure you give enough time for muscle to recover before doing it again. And diet is one bulking you up ( routine can be same on cut and bulk ).

[BJP2k14]

Just do a routine that's stickied on this forum.

[doughnutgut]

IMO if you need to run a routine past the forum.

Then there is a good chance you are not experienced enough to put a routine together.

Thus following a well planned out sticky that is tried and tested until you are. Will actually suffice until the right time comes.

[ArmyWolffff]

I was looking to design my own routine, but i was wondering what is the best amount of exercises per muscle? also how many sets/reps each? And is it better to just do each exercise at a time or do supersets/trisets or circuits? my goal is to bulk up with this routine.

each exercise at a time, do dropsets, starting out 90%-95% max is what i do

[NZninja101]

Don't start your own routine until you're deep into the intermediate stage. You haven't established what works for you to the point of being able to justify not doing certain solid beginner programs.

[Dakramerz1]

This "you cant make your own routine until you worked out for 250 years" is just bull****. What you need for a good routine is this:
A good split that allows the same consistency for all muscle groups. ( this meaning you dont have 4 back days,1 chest and 1 leg day).
The right amount of volume for each muscle group.
Good exercises.

So, how do we measure the right amount of volume? Reps/week. I would recommend 60-120 reps/week for large muscle groups such as chest,back,quads,hams and 30-60 reps/week for smaller muscle groups such as biceps/triceps/traps/calves etc.

Now if you do a bro split you might do 5 chest exercises on chest day, but if you go on a upper/lower you will just do 2 exercises per upper body day since you're doing it twice a week.

Good splits : 6 day ppl,upper/lower,3 day full body.

Good exercises:

Back:
BB rows
Pullups
One arm db rows
Cable rows
Lat pulldowns

Chest:
Dumbell flies
DB/BB press
Incline DB press
Incline DB flies
Chest dips

Legs:
Squats
Leg press
Deadlifts
Leg curl
Leg extension
Seated/standing calf raises

Biceps:
Hammer curls
Barbell curls
Ez bar curls
Incline db curls
Concentration curls

Triceps:
Cg bench
Dips
Db extensions
Cable pushdowns

Shoulders
Overhead press
DB shoulder press
Lateral raises

For rep ranges, go 3-4 sets of 8-12 reps for hypertrophy.

[naderqud]

Find a routine that is already established, and just alter it to your preference.

So if you find one that says barbell bench press, then you can switch it to dumbbell chest press and you can switch around the order as well.

The number of sets can be different.

You should start with very light weights that you can do for 10 to 20 repetitions, then add on more weight, and perform 8 to 10 repetitions, add more weight until you reach your working weight.

So if you can bench press 80 pounds it'll look like this...

Press the empty bar (olympic bar weighs 44 pounds approx) for 10 to 20 repetitions
Rest for 1 minute or less
Add 10 to 20 pounds and perform 8 to 10 reps
Rest for 1 minute or so
Add 10 to 20 pounds, perform 4 to 8 reps
Now your warmed up and ready to perform 1 to 3 sets with the same weight (or until you reach your maximum for 8 to 10 reps) (depending on you and your level)