My new training split, give me your opinion

[wolfmasterflex]

So recently i've heard alot about how you really need to train high volume. Well i guess i should change up my workouts
I also checked out some of craig capurso's workout and i got to say, the 100 rep concept is really interesting, so i'm gunna incorporate that

So here's the split

Day 1: Back and biceps
1) T-Bar row: 100 reps (heavy volume)
2)Pull ups:3 sets
3)standing pulldowns:3 sets
4)one arm rows: 3 sets
5)Barbell curl:3 sets
6)machine preacher curl:3 sets

Day 2: Chest and Triceps
1)Incline dumbbell press:100 reps (heavy volume)
2)Incline dumbbell flyes:3 sets
3:Flat bench press: 3 sets
4) Close grip bench press:4 sets
5) triceps pushdown:3 sets
6)Seated dumbell press: 1 quadruple drop set

Day 3: Abs/Core (active rest)

Day 4: Shoulders and traps
1) Smith machine behind head military press: 100 reps(heavy volume)
2)Dumbbell arnold press:3 sets
3) side lateral raises:3 sets
4)barbell upright row:3 sets
5 Barbell shrugs:3 sets

Day 5 legs:
Leg press: 100 reps (heavy volume)
Barbell squat: 4 sets
hack squat:3 sets
leg extension:2-3 sets
Lying leg curl:2-3 sets
Romanian deadlifts: 2 sets

Day 6: Abs/core (active rest)
Day 7: rest

[thatonedude_808]

...no.

[wolfmasterflex]

...no.

care to elaborate?

[thatonedude_808]

care to elaborate?

What is your goal? to gain mass?
There's too much volume, the 100 rep thing is pretty unnecessary(and what is "heavy volume"? you won't be able to go heavy with 100 reps), two days a week focusing just on abs/core is unnecessary, and you're not even working out your lower back at all.

Look up other programs out there. With the high volume, I'm sure you would probably be interested in Layne Norton's PHAT.

[wolfmasterflex]

What is your goal? to gain mass?
There's too much volume, the 100 rep thing is pretty unnecessary(and what is "heavy volume"? you won't be able to go heavy with 100 reps), two days a week focusing just on abs/core is unnecessary, and you're not even working out your lower back at all.

Look up other programs out there. With the high volume, I'm sure you would probably be interested in Layne Norton's PHAT.

Heavy voulme: pick a weight where you can fail at 10 reps
keep doing that till you reach 100 reps
Don't romainian deadlifts work lower back?
What are some other excersizes

[HowsMyClutch]

Heavy voulme: pick a weight where you can fail at 10 reps
keep doing that till you reach 100 reps
Don't romainian deadlifts work lower back?
What are some other excersizes

lul gl tearing a muscle op.

R DL = Hamstrings pretty sure.

[wolfmasterflex]

lul gl tearing a muscle op.

R DL = Hamstrings pretty sure.

they also work lower back to my knowledge

[thatonedude_808]

Heavy voulme: pick a weight where you can fail at 10 reps
keep doing that till you reach 100 reps
Don't romainian deadlifts work lower back?
What are some other excersizes

Well, that will take awhile, because after the first set, you wouldn't reach 10 every time if you truly fail at 10 reps. Two sets for lower back is not enough.

Don't create a routine. Find a program or template and adjust from there.

[greekmanman]

get on a fullbody routine OP. you're 134 lbs.

I'd recommend either AllPro's or IceCream Fitness' beginner routine which can both be found in the stickies here on bb.com

[Gregthegiant]

Why no normal deadlifts/ back squats? Also what is actually the point of doing
100 reps?

[wolfmasterflex]

Why no normal deadlifts/ back squats? Also what is actually the point of doing
100 reps?

honestly man,i have no idea
just looks interesting

[wolfmasterflex]

get on a fullbody routine OP. you're 134 lbs.

I'd recommend either AllPro's or IceCream Fitness' beginner routine which can both be found in the stickies here on bb.com

how bout no

[thatonedude_808]

honestly man,i have no idea
just looks interesting

..........no. Listen to the advice of the other posters. Find a good beginner's program bro

[wolfmasterflex]

..........no. Listen to the advice of the other posters. Find a good beginner's program bro

Alright, well does this look like a good chest+tricep workout to you:http://www.bodybuilding.com/fun/prin...=Chest/Triceps

[HowsMyClutch]

Alright, well does this look like a good chest+tricep workout to you:http://www.bodybuilding.com/fun/prin...=Chest/Triceps

No. Go get a real routine.

[thatonedude_808]

No. Go get a real routine.

This. Find a good routine. Why no to greekmanman's advice? I personally haven't done a full body workout but many do have good results on them
That chest-tri routine looked stupid to be honest, machine bench press? and you shouldn't need warm up sets for triceps after doing chest exercises.

[greekmanman]

how bout no

lol. ok. goodluck with your fitness goals in 2012

[LiftCore]

Like everyone else said, this routine is flawed, and won't do you much good. You should be training each body part 2-3 times a week. It's recommended either getting on a full body routine, or a push/pull routine, with emphasis on the main compound lifts, so that there is an incorporation of strength training too. People tend to neglect strength training because their main goal is to get bigger, but strength plays a huge role in hypertrophy training too.

[craigcapurso]

If your gonna follow my routine you should go the source..ME... Heavy Volume for all u HATERS is something I created read my blog on how to do it properly.. "It's not for beginners"
You only see 1 week of the program above I am releasing an ebook soon with 30+ individual workouts.
Search Craig Capurso Heavy Volume Blog
Search Craig Capurso Loaded to the max == for video

I started working on foundation lifts bench, squat, shoulder press, rows etc build routines around those lifts .. Good luck

If you new brother i recommend finding a bit more of a mild plan this one is a bit advanced

So recently i've heard alot about how you really need to train high volume. Well i guess i should change up my workouts
I also checked out some of craig capurso's workout and i got to say, the 100 rep concept is really interesting, so i'm gunna incorporate that

So here's the split

Day 1: Back and biceps
1) T-Bar row: 100 reps (heavy volume)
2)Pull ups:3 sets
3)standing pulldowns:3 sets
4)one arm rows: 3 sets
5)Barbell curl:3 sets
6)machine preacher curl:3 sets

Day 2: Chest and Triceps
1)Incline dumbbell press:100 reps (heavy volume)
2)Incline dumbbell flyes:3 sets
3:Flat bench press: 3 sets
4) Close grip bench press:4 sets
5) triceps pushdown:3 sets
6)Seated dumbell press: 1 quadruple drop set

Day 3: Abs/Core (active rest)

Day 4: Shoulders and traps
1) Smith machine behind head military press: 100 reps(heavy volume)
2)Dumbbell arnold press:3 sets
3) side lateral raises:3 sets
4)barbell upright row:3 sets
5 Barbell shrugs:3 sets

Day 5 legs:
Leg press: 100 reps (heavy volume)
Barbell squat: 4 sets
hack squat:3 sets
leg extension:2-3 sets
Lying leg curl:2-3 sets
Romanian deadlifts: 2 sets

Day 6: Abs/core (active rest)
Day 7: rest

[Medinaaaa]

If your gonna follow my routine you should go the source..ME... Heavy Volume for all u HATERS is something I created read my blog on how to do it properly.. "It's not for beginners"
You only see 1 week of the program above I am releasing an ebook soon with 30+ individual workouts.
Search Craig Capurso Heavy Volume Blog
Search Craig Capurso Loaded to the max == for video

I started working on foundation lifts bench, squat, shoulder press, rows etc build routines around those lifts .. Good luck

If you new brother i recommend finding a bit more of a mild plan this one is a bit advanced

Sounds like a bs way to make money to me...

[NaturalDOTrus]

Just stick with compound exercises.
Bench Press, Military Press, Deadlift, Squat, Rows/Pull ups.
and add some 3-4 isolation that's all. U don't have to do ****ing 30 sets of bicep curl

EDIT: Hate training bicep.

EDIT2: Keep it simple, 3x5 on every compound exercises. deadlift 1x5 ( not include warm ups )

[craigcapurso]

Sounds like a bs way to make money to me...

What a dumb comment that was.. Any body who is anybody learns how to monetize.
Bodybuilding.com shared a 1 week snip of my heavy volume program and the rest is in the Ebook.
As a business man, are we supposed to just create programs for free?
I am an OIL trader on Wall St who make plenty of money and do not need and ebook for my salvation but its about paying for you time.
I am also a sponsored athlete with Cellucor and Bodybuilding.com My time is busy...
You obviously do not know me as those who are in my fan base know that I give much of my free time to responses to questions as well as handing them a ton of free advice and tips and for you to spew some crap like that is bogus..

[DerekEt]

OP, the routine is total trash for you.

1x a week frequency with extremely high volume?

Get on Reg Parks 5x5 and do this kind of training YEARS and YEARS later.

[Francis333]

Brutal

[Francis333]

honestly man,i have no idea
just looks interesting

Good luck with your I have no idea what I'm doing goals of 2012

[Francis333]

get on a fullbody routine OP. you're 134 lbs.

I'd recommend either AllPro's or IceCream Fitness' beginner routine which can both be found in the stickies here on bb.com

how bout no

[royalme]

OP, the routine is total trash for you.

1x a week frequency with extremely high volume?

Get on Reg Parks 5x5 and do this kind of training YEARS and YEARS later.

That's mostly it!! :-)

[DerekEt]

Lol at 134 pounder refusing advice from people . Op i have a feeling your squat+bench < my bench alone. Please take people's advice.

[Francis333]

Alright, well does this look like a good chest+tricep workout to you:http://www.bodybuilding.com/fun/prin...=Chest/Triceps

lol'd

What a dumb comment that was.. Any body who is anybody learns how to monetize.
Bodybuilding.com shared a 1 week snip of my heavy volume program and the rest is in the Ebook.
As a business man, are we supposed to just create programs for free?
I am an OIL trader on Wall St who make plenty of money and do not need and ebook for my salvation but its about paying for you time.
I am also a sponsored athlete with Cellucor and Bodybuilding.com My time is busy...
You obviously do not know me as those who are in my fan base know that I give much of my free time to responses to questions as well as handing them a ton of free advice and tips and for you to spew some crap like that is bogus..

strong post to join date ratio

[Francis333]

Lol at 134 pounder refusing advice from people . Op i have a feeling your squat+bench < my bench alone. Please take people's advice.

how bout no