what has been your most successful routine?

[hjayss]

basically what was said above me...wassup 1quick1...until I leaned how to eat I was not growing at all is so I did not notice anything.......

[1quick1]

basically what was said above me...wassup 1quick1...until I leaned how to eat I was not growing at all is so I did not notice anything.......

What up hjayss!

I lifted for years and never gained a pound. Strength went up but not much muscle. Then I learned about compound movements, sleeping 8 hours a day, and eating good foods and I put on over 30lbs and half the time.

[Epilerik]

I've been trying to find the perfect program for awhile, and I finally got one I really like. Perfect as in it fits my needs, not perfect for everyone


I switch up between 3 routines every 6-8 weeks

Routine 1: Barbell straight sets

Sunday:Chest, triceps

Flat bench 2x10
CGBP 1x10
Incline cable flies 2x12
Decline cable flies 1x12
Triceps rope pushdown 3x10

Monday: Core

Deadlift 8x1
Hanging leg raises 1 set til failure
Oblique hanging leg raises 1 set til failure
Crunches 1 set til failure
Oblique crunches 1 set til failure

Tuesday: Shoulders, Neck

Total Gym one-armed shoulder press (I hate bb press, it hurts) 3x8
Side delts 2x12
External rotator cuff 1x20
Neck work

Wednesday: Back, arms

Pulldowns as a warm-up
As many pull-ups as possible
Cable rows 1x10
Face pulls 2x12
Shrugs 2x12
Farms walk

Thursday: Legs

Back squats 3x8
Side lunges 3x8
Leg extensions 1x12
Leg curls 1x12
Standing calf raises 3x15
Tibialis anterior(sp?) raises 1x20




Routine 2: DB unilateral pyramids


Sunday

Incline bench 1x6, 1x10, 1x15, 1x8
Decline bench 1x4, 1x12, 1x8, 1x6
v-bar tricep pulldown 1x12, 1x8, 1x6

Monday

DB deadlift 1x12, 1x6, 1x8
Hanging leg raises, crunches, all that the same as last month

Tuesday

DB shoulder press 1x12, 1x8, 1x6, 1x1, 1x12
Rear delts 3x12
External rotator cuff 1x20
Neck work

Wednesday

Wide grip pulldowns as warm up
As many wide grip pullups as possible
DB curls 1x12, 1x8, 1x6
Wrist curls 3x12
Reverse wrist curls 3x12
Shrugs 1x20

Thursday

Front squats 1x12, 1x6, 1x10
Rear lunges 1x12, 1x6, 1x10
Leg press 1x12
Hamstring leg press 1x12
Seated calf raises 1x15, 1x5, 1x10
Tibialis anterior raises 1x20




Routine 3: Olympic

Every few days, switch between these 2 days


Day A: Snatch 6x1, Sumo deadlift 3x3, weighted chin-ups 3x3

Day B: Clean and jerk 3x2, Front squat 3x3, weighted dips 3x3

[Alfz]

I've been trying to find the perfect program for awhile, and I finally got one I really like. Perfect as in it fits my needs, not perfect for everyone


I switch up between 3 routines every 6-8 weeks

Routine 1: Barbell straight sets

Sunday:Chest, triceps

Flat bench 2x10
CGBP 1x10
Incline cable flies 2x12
Decline cable flies 1x12
Triceps rope pushdown 3x10

Monday: Core

Deadlift 8x1
Hanging leg raises 1 set til failure
Oblique hanging leg raises 1 set til failure
Crunches 1 set til failure
Oblique crunches 1 set til failure

Tuesday: Shoulders, Neck

Total Gym one-armed shoulder press (I hate bb press, it hurts) 3x8
Side delts 2x12
External rotator cuff 1x20
Neck work

Wednesday: Back, arms

Pulldowns as a warm-up
As many pull-ups as possible
Cable rows 1x10
Face pulls 2x12
Shrugs 2x12
Farms walk

Thursday: Legs

Back squats 3x8
Side lunges 3x8
Leg extensions 1x12
Leg curls 1x12
Standing calf raises 3x15
Tibialis anterior(sp?) raises 1x20




Routine 2: DB unilateral pyramids


Sunday

Incline bench 1x6, 1x10, 1x15, 1x8
Decline bench 1x4, 1x12, 1x8, 1x6
v-bar tricep pulldown 1x12, 1x8, 1x6

Monday

DB deadlift 1x12, 1x6, 1x8
Hanging leg raises, crunches, all that the same as last month

Tuesday

DB shoulder press 1x12, 1x8, 1x6, 1x1, 1x12
Rear delts 3x12
External rotator cuff 1x20
Neck work

Wednesday

Wide grip pulldowns as warm up
As many wide grip pullups as possible
DB curls 1x12, 1x8, 1x6
Wrist curls 3x12
Reverse wrist curls 3x12
Shrugs 1x20

Thursday

Front squats 1x12, 1x6, 1x10
Rear lunges 1x12, 1x6, 1x10
Leg press 1x12
Hamstring leg press 1x12
Seated calf raises 1x15, 1x5, 1x10
Tibialis anterior raises 1x20




Routine 3: Olympic

Every few days, switch between these 2 days


Day A: Snatch 6x1, Sumo deadlift 3x3, weighted chin-ups 3x3

Day B: Clean and jerk 3x2, Front squat 3x3, weighted dips 3x3

My arms will NEVER grow with that routine lol

[ThickAsABrick]

5"5 146lbs....just saying.


Madcow's 5X5 is insanely successful with virtually everyone who goes on it dedicated to doing JUST WHAT is prescribed by the author of the program.

The only times I see people failing on it is when :
1) they arent 100% dedicated to it in the first place

2) Teh Muzztr addzzz teh direct armzzz workzzz at 166lbs because how could they let those puppies fall below 14inchs.

Not doing arm work at any size is stupid if the goal is being a bodybuilder.

[Uriel_da_man]

In my last school years I was obsessed with getting wide fast, came up with some high volume/high intensity twice a week workout. I vaguely recall the upper body workouts (I never remember the lower body ones because I hated training legs ). I remember I ALWAYS started with 4 sets of lying laterals, then did like 3 exercises for delts and another 3 for back, then finished with something for the chest and arms. I'd be in the gym for like two hours, I'd keep my rest between sets short (90 seconds tops), always go one rep short of failure, 6-12 reps.

I gained a lot of strength on various lifts (o/h presses and pulldowns mostly, I remember those were my focus) and in 4 months or so the width difference on my upper body was ridiculous (not much difference on chest or arms though, but that wasn't my main concern anyway). That's also when I became sure all the fear of overtraining around here is ridiculous. And no, I wasn't on steroids, and I wasn't eating 500g of protein a day. I was simply eating a lot and going to bed at 9:30.

[BluntD]

5"5 146lbs....just saying.

Guy deadlifts almost as much as you, weighing a hundred and fifty pounds less.


JUST SAYING.

[ThickAsABrick]

Guy deadlifts almost as much as you, weighing a hundred and fifty pounds less.


JUST SAYING.

+ he posted a pic of himself

[Dominik]

Not doing arm work at any size is stupid if the goal is being a bodybuilder.

Well said. Just to throw a flipside out there, when you consider 99% of the people in commercial gyms don't do much else but train arms, that shouldn't be a problem. It's not like you have to remind people to train their arms. Even if it's not in a program they'll end up doing it anyway.

And besides, very few people are even going to compete in bodybuilding so if it means spending 6 months to bring up their squat and overhead press while putting the 20 sets of curls away for a while it's not going to be the end of the world.

Anyway, I haven't seen any basic program, 5x5 included, that couldn't be set up to incorporate more direct work for the arms, side/rear delts, etc.

[Bodysteele]

Guy deadlifts almost as much as you, weighing a hundred and fifty pounds less.


JUST SAYING.

Im not a PLer and could care less...plus I rep his max bench like 25x ....

Just saying.

Im perfectly happy adding 12 lbs to the bar every month on the DL and seeing where I end up...sorry if my DL isnt up to your standards lol lol lol.

PLUS are we in the PLing section? Im so confused sometimes on this site??

[Bodysteele]

Not doing arm work at any size is stupid if the goal is being a bodybuilder.

Yeah good point....if there wasnt direct arm work in the program already....

Oh...not such a good point.

[BluntD]

Im not a PLer and could care less...plus I rep his max bench like 25x ....

Just saying.

Im perfectly happy adding 12 lbs to the bar every month on the DL and seeing where I end up...sorry if my DL isnt up to your standards lol lol lol.

PLUS are we in the PLing section? Im so confused sometimes on this site??

Well gee, weighing a hundred and fifty pounds more then him, I would sure hope so! If someone half my size was anywhere close to some of my lifts, I sure as hell wouldn't be critcizing him.

And if you aren't a powerlifter, then I guess you have no problems posting a pic of your stunning physique then, right?



Why you chose to criticize the guy's size when all he was doing was offering his opinion is beyond me. Don't expect it to go unnoticed though.

[antish]

My 12 day rotation.

would you mind posting it or is it only for your clients?

[Dominik]

would you mind posting it or is it only for your clients?

He keeps one of the most popular journals on here.

12 Day Rotation

[Who?]

Push Pull Legs

[AbAbber2k]

Most succesful routine I ever did was a customized Max-OT during my first ever bulk. HAYOOOGE newbie gains ftw!

These days I do total body routines and upper body push-pull splits + legs. I think for experienced lifters, any program has potential to be the "best" simply because of your body's ability to adapt. New stimulus = new growth.

[AbAbber2k]

He keeps one of the most popular journals on here.

12 Day Rotation

I'm not usually a fan of seperate arm days (i'm a chest/tri and back/bi guy) but that split looks pretty good. Might have to rotate something similar into my work.

[bassing68]

Guy deadlifts almost as much as you, weighing a hundred and fifty pounds less.


JUST SAYING.

[Bodysteele]

Well gee, weighing a hundred and fifty pounds more then him, I would sure hope so! If someone half my size was anywhere close to some of my lifts, I sure as hell wouldn't be critcizing him.

And if you aren't a powerlifter, then I guess you have no problems posting a pic of your stunning physique then, right?



Why you chose to criticize the guy's size when all he was doing was offering his opinion is beyond me. Don't expect it to go unnoticed though.

Well gee im 7-8 inch taller than the guy...and I forgot where my goal was to DL as much as humanly possible for my weight....Ill get right on that hoss.

I think my posted DL max is based on the 12th-14th time I DLed in my life...lol.

Nowone is gonna shame me into posting my pic....thats a personal choice someone makes and its pathetic for you to rip someone for not posting it.

Some people feel comfortable having all their personal info online...good for them, I do not for good reason.

I didnt rip anyone, I commented on the dudes size, he said he has been training for awhile...he is 140 somehting pounds....he uses isolation prediminantly, you put the dots together dude.

Im ~50lbs overweight, lets do some math I lost something like 77 lbs last year without having to diet strictly at all....so how long till im 240s something and ~10-15% body fat???

How long till dude can put on ~30lbs of muscle with isolation exercises?
(comparable size for a much smaller fram/height).

You tell me which method is working better, less the DL/BW issue which is of course of great importance to most BBers.

[1quick1]

Well said. Just to throw a flipside out there, when you consider 99% of the people in commercial gyms don't do much else but train arms, that shouldn't be a problem. It's not like you have to remind people to train their arms. Even if it's not in a program they'll end up doing it anyway.

So true but I'm the total opposite, I have to remind myself to do curls. I know I'm not the biggest guy out there but I've done very little arm work over the last year.

[bigash50]

I have used Hola Bola's 4 day split (Fuel for the Fire) and currently using push/pull/legs splt so i can do more cardio.

Special thanks to Hola Bola for creating some awseome routines which i have had some good gains from so far.

[kennny d]

Im ~50lbs overweight, lets do some math I lost something like 77 lbs last year without having to diet strictly at all....so how long till im 240s something and ~10-15% body fat???

How long till dude can put on ~30lbs of muscle with isolation exercises?
(comparable size for a much smaller fram/height).

You tell me which method is working better, less the DL/BW issue which is of course of great importance to most BBers.

the whole ' I only have 50lbs of fat to lose ' thing is a big copout, I doubt you're a lean 250lbs cause if you were you'd be a IFFB pro

[ThickAsABrick]

Yeah good point....if there wasnt direct arm work in the program already....

Oh...not such a good point.

Good thing I made a general statement that doesn't only apply to one program then, huh

[markyg]

I have used Hola Bola's 4 day split (Fuel for the Fire) and currently using push/pull/legs splt so i can do more cardio.

Special thanks to Hola Bola for creating some awseome routines which i have had some good gains from so far.

How did you find the 4day split? I`ve just started it and I like it

[bigash50]

How did you find the 4day split? I`ve just started it and I like it

Its a Excellent routine especially Horizontal Pull/Vertical Push day that one is my favourite it gives you an awsome upper body pump.

once i have done about 10 weeks of the push/pull/legs i will be changing back to the 4 day rotation

[Bodysteele]

the whole ' I only have 50lbs of fat to lose ' thing is a big copout, I doubt you're a lean 250lbs cause if you were you'd be a IFFB pro

Dude,m in college I was measured hydrostatically @ ~17% or something while weighing 266 lbs...I never pulled or squatted at the time and ate about 120 grams of protein a day....had 0 knowledge of training.

So yeah I can be fairly lean @ 250lbs easily...say 12-14%...its trivial.

Im sorry you had to bust your ass and do SO MUCH to be 200lbs decently lean while some other folks really dont need to do anything....thats you issue not mine. BTW nice half squats on the vid...such typical BB.com estats and then people bust out numbers...what a joke.

Lets see the pin probably shouldnt be AT WAIST LEVEL if you are doing a full front squat lol lol lol.

Im sorry you cant comprehend some folk are just wide and large and carry alot of muscle naturally....it isnt my problem blame god.

[kennny d]

Dude,m in college I was measured hydrostatically @ ~17% or something while weighing 266 lbs...I never pulled or squatted at the time and ate about 120 grams of protein a day....had 0 knowledge of training.

So yeah I can be fairly lean @ 250lbs easily...say 12-14%...its trivial.

Im sorry you had to bust your ass and do SO MUCH to be 200lbs decently lean while some other folks really dont need to do anything....thats you issue not mine. BTW nice half squats on the vid...such typical BB.com estats and then people bust out numbers...what a joke.

Lets see the pin probably shouldnt be AT WAIST LEVEL if you are doing a full front squat lol lol lol.

Im sorry you cant comprehend some folk are just wide and large and carry alot of muscle naturally....it isnt my problem blame god.

thanks, at least I have a picture up and look like I workout

this is the internet anyone can say they're 250lbs at 10%bf, of course you don't have any pis of videos up

I don't go lower than parallel I feel it too much in my ass, an that video is old.... and who are you to judge my lifts, I looked at your journal and I'm stronger than you despite you nearly having "70lbs of lean mass over me". I've lifted and met several people from this site in real life, alot of people can vouch for me

you're 6' 300 with a 45 inch waist bro, who are you kidding:

[Bodysteele]

Nice fotoshop skillz....now lets harness that energy into squatting to parallel or even **GASP** below!!!

No but you gotzz the 500lbs squat like every other kid on here though...so typical.

p.s. Its a squat variation, you should feel activation of the glutes dude.

Lol, at you thinking its so hard to be 250lbs @ 13% bodyfat....like thats gonna make you an IFBB pro at a legit 6 foot....strong understanding of these guys being 5"8.5 and 270+ lbs at show time which is miles away from 10-13% bodyfat.

OMGzz you got the people on here that seenz you half squatzz!!!

I bet they were proud when they saw your strong 1 foot ROM for a 6 footer in asquat.

[ThickAsABrick]

It's always people with very little training experience who think there is only one way to do something.

Because they've read something somewhere, they take a hard line stance because they have no experience of their own to validate or contrast what they've read, and thus you have the "atg or die" or compounds vs. isos but not both attitudes we're seeing/have seen from this guy.

Beats me why people who haven't been training for long feel they should give advice to people anyways. They don't understand that others have already thought what they've thought, tested it, learned, and adapted, rather than continuously regurgitating the dogma that they don't have the capacity to understand.
Not to even that mention many of us have different goals...

[kennny d]

Nice fotoshop skillz....now lets harness that energy into squatting to parallel or even **GASP** below!!!

No but you gotzz the 500lbs squat like every other kid on here though...so typical.

p.s. Its a squat variation, you should feel activation of the glutes dude.

Lol, at you thinking its so hard to be 250lbs @ 13% bodyfat....like thats gonna make you an IFBB pro at a legit 6 foot....strong understanding of these guys being 5"8.5 and 270+ lbs at show time which is miles away from 10-13% bodyfat.

OMGzz you got the people on here that seenz you half squatzz!!!

I bet they were proud when they saw your strong 1 foot ROM for a 6 footer in asquat.

lol I'm not even sure if your trolling or just really stupid, where did I claim a 500lb squat? infact I don't have any of my lifts listed anywhere on my bodyspace...

and read thicks post above, then re-read it again