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  1. #61
    2StrongVon ZackeryVon's Avatar
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    This is almost identical to my routine. Weird, only one movement off. I never understood why people do shrugs on push day, has never made sense to me. Would you like to fill me in? Is it for more frequency so you hit them on pull and push day?
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  2. #62
    Bodybuilding Success Coolcicada's Avatar
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    Originally Posted by wrestler271 View Post
    So I'm going to be DL'in twice a week, lets say I do 405x5 Tuesday, Friday I do 410x5 or stay the same weight?
    You have the week to make it *5. If you hit it on Tuesday move up, if not, same weight Friday.

    ---

    Shrugs on push day are personal preference. And it balances out the amount of exercises (6 on each day).
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  3. #63
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    Solid routine, i am running a bit of an unorthodox routine and having great results, so in the end it is what works for you
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  4. #64
    Registered User mlift11's Avatar
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    I like it. Curious: Why do you want an overhead movement instead of skulls? Don't they work the same part of the tricep?
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  5. #65
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    Would probably do this
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  6. #66
    Bodybuilding Success Coolcicada's Avatar
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    Originally Posted by mlift11 View Post
    I like it. Curious: Why do you want an overhead movement instead of skulls? Don't they work the same part of the tricep?
    Overhead emphasis a particular one (I believe its the long head.)

    Originally Posted by Gymrat2000 View Post
    Would probably do this
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  7. #67
    T.U.L.I.P. Tb0282's Avatar
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    Originally Posted by Coolcicada View Post
    Overhead emphasis a particular one (I believe its the long head.)
    Don't skull crushers that go past the head put more emphasis on the long head? I think I heard Ethan say something along those lines
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  8. #68
    Bodybuilding Success Coolcicada's Avatar
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    Originally Posted by Tb0282 View Post
    Don't skull crushers that go past the head put more emphasis on the long head? I think I heard Ethan say something along those lines
    Im not sure. All I know is:

    Medial Head: Dips and CGBP.
    Lateral Head: Push exercises
    Long Head: Overhead exercises.

    And, I stopped doing skullcrushers, too much elbow strain and pain.

    Finally:



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  9. #69
    T.U.L.I.P. Tb0282's Avatar
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    Originally Posted by Coolcicada View Post
    Im not sure. All I know is:

    Medial Head: Dips and CGBP.
    Lateral Head: Push exercises
    Long Head: Overhead exercises.

    And, I stopped doing skullcrushers, too much elbow strain and pain.
    Thanks.

    Yeah I haven't been able to crushers since my elbow fracture, too much pain.
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  10. #70
    Banned DerekEt's Avatar
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    Lying Tricep Extensions to behind the head do put a lot of stress on your long head. Trust me, you will feel the DOMS immediately the day after.

    However, I would never use that movement as your "Long Head Exercise"; but rather as a movement to trash all 3 heads while also adding to long head stimulus.

    French Press(Lying Tricep Extension to behind the head) is almost like your staple big-bang mass builder for the triceps in general. At that point, you want something to isolate the lateral and long head; Tricep Rope Pushdowns and OVERHEAD extensions being the most obvious.
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  11. #71
    Bodybuilding Success Coolcicada's Avatar
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    Originally Posted by DerekEt View Post
    Lying Tricep Extensions to behind the head do put a lot of stress on your long head. Trust me, you will feel the DOMS immediately the day after.

    However, I would never use that movement as your "Long Head Exercise"; but rather as a movement to trash all 3 heads while also adding to long head stimulus.

    French Press(Lying Tricep Extension to behind the head) is almost like your staple big-bang mass builder for the triceps in general. At that point, you want something to isolate the lateral and long head; Tricep Rope Pushdowns and OVERHEAD extensions being the most obvious.
    Yes, agreed.

    When I first began, I loved doing French press on a DECLINE and saw a lot of growth from that.
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  12. #72
    Registered User AliLeo94's Avatar
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    PPL is the ideal routine for natties, imo. With that said, I tried it for a week, and I burned out due to my preference of doing high volume.

    I've been thinking about doing:

    Monday: Push
    Tue:Off
    Wed:Pull
    Thu: off
    Fri:Legs
    Sat: Push
    Sun:Off
    repeat with Pull

    That way the muscles are being hit twice within a week.

    What do you think ? will rep
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  13. #73
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    Originally Posted by AliLeo94 View Post
    PPL is the ideal routine for natties, imo. With that said, I tried it for a week, and I burned out due to my preference of doing high volume.

    I've been thinking about doing:

    Monday: Push
    Tue:Off
    Wed:Pull
    Thu: off
    Fri:Legs
    Sat: Push
    Sun:Off
    repeat with Pull

    That way the muscles are being hit twice within a week.

    What do you think ? will rep
    Everything but legs is hit twice. That doesn't sound good at all.

    Just lower the volume if you're burning out, either that or eat more.
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  14. #74
    Registered User AliLeo94's Avatar
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    Originally Posted by Tb0282 View Post
    Everything but legs is hit twice. That doesn't sound good at all.

    Just lower the volume if you're burning out, either that or eat more.
    Legs will be hit on wednesday in the following week.
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  15. #75
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    Originally Posted by AliLeo94 View Post
    Legs will be hit on wednesday in the following week.
    Thats still once per week. Thats a no no
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  16. #76
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    Originally Posted by Tb0282 View Post
    Thats still once per week. Thats a no no
    thanks man repped
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  17. #77
    Bodybuilding Success Coolcicada's Avatar
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    Originally Posted by Tb0282 View Post
    Thats still once per week. Thats a no no
    Agreed.
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  18. #78
    Registered User Brenjam's Avatar
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    Currently i have maxes of 200/286/420
    Would this program be suitable for me?
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  19. #79
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    Is this routine geared more towards strength or Bodybuilding?
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    Originally Posted by ZackeryVon View Post
    This is almost identical to my routine. Weird, only one movement off. I never understood why people do shrugs on push day, has never made sense to me. Would you like to fill me in? Is it for more frequency so you hit them on pull and push day?
    he ignored me too when i asked this lol
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    Originally Posted by itwasntme184 View Post
    he ignored me too when i asked this lol
    he said it's just personal preference
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    Originally Posted by Brenjam View Post
    Currently i have maxes of 200/286/420
    Would this program be suitable for me?
    Yes. You are close enough to the 2/3/4 I'd say give it a shot.

    Originally Posted by Arabianmuscles View Post
    Is this routine geared more towards strength or Bodybuilding?
    Mixed, but since it includes isolations and doesn't neglect any body parts I'd call it a bodybuilding routine.
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  23. #83
    Bodybuilding Success Coolcicada's Avatar
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    Originally Posted by itwasntme184 View Post
    he ignored me too when i asked this lol
    Originally Posted by Coolcicada View Post
    Yes in compounds. For isolations. Once I am able to do 3 sets of 10 at a weight, I move up. The next workout you may only be able to do 8, but gradually build.
    --------
    I've always done shrugs on push day since the beginning but you move it over.
    Originally Posted by Coolcicada View Post
    You have the week to make it *5. If you hit it on Tuesday move up, if not, same weight Friday.
    ---
    Shrugs on push day are personal preference. And it balances out the amount of exercises (6 on each day).
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  24. #84
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    Solid routine, might pick this up once I'm done with this upper/lower.

    Also to help with tricep discussion -
    In this book, Tesch reviewed twenty triceps exercises and identified which heads of the tricep were primarily trained by which exercises. The more a certain head is targeted, the more stars it gets. His summary is as follows:

    French press with EZ bar:

    Lateral Head: *

    Long Head: **

    Medial Head: *

    French press with EZ bar on decline bench

    Lateral Head: **

    Long Head: **

    Medial Head: **

    Supine triceps extension with dumbbell and neutral grip

    Lateral Head: **

    Long Head: *

    Medial Head: *

    Overhead triceps extensions with dumbbell and neutral grip

    Lateral Head: **

    Long Head: **

    Medial Head: **

    Overhead triceps extensions with dumbbell and rotation

    Lateral Head: **

    Long Head: **

    Medial Head: **

    Overhead triceps extensions with reverse grip

    Lateral Head: *

    Long Head: **

    Medial Head: *

    Standing French press with straight bar

    Lateral Head: **

    Long Head: *

    Medial Head: **

    Triceps pushdown with straight bar and narrow grip

    Lateral Head: **

    Long Head: **

    Medial Head: *

    Triceps pushdown with rope

    Lateral Head: **

    Long Head: **

    Medial Head: **

    Triceps pushdown with angled bar

    Lateral Head: **

    Long Head: **

    Medial Head: **

    One-arm triceps pushdown

    Lateral Head: **

    Long Head: *

    Medial Head: **

    One-arm triceps pushdown with reverse grip

    Lateral Head: **

    Long Head: **

    Medial Head: **

    Bench press with narrow grip

    Lateral Head: **

    Long Head: *

    Medial Head: **

    Parallel bar dip with neutral grip

    Lateral Head: **

    Long Head: **

    Medial Head: **

    Bench dip

    Lateral Head: **

    Long Head: **

    Medial Head: **

    Pullover with EZ bar and narrow grip

    Lateral Head: *

    Long Head: **

    Medial Head: *

    Military press with straight bar, behind neck

    Lateral Head: **

    Long Head: nil

    Medial Head: **

    Standing dumbbell press

    Lateral Head: *

    Long Head: nil

    Medial Head: *
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  25. #85
    Registered User Ntando1996's Avatar
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    Is it also like a strength training program, coz like from the time you gave me the routine my lifts went up by 10-20lbs with out a feel
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  26. #86
    Bodybuilding Success Coolcicada's Avatar
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    Originally Posted by Ionnz View Post
    Solid routine, might pick this up once I'm done with this upper/lower.
    Thanks for typing all that out.

    Originally Posted by Ntando1996 View Post
    Is it also like a strength training program, coz like from the time you gave me the routine my lifts went up by 10-20lbs with out a feel
    Its a whatever-you-want-to-call-it routine that gets results.
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  27. #87
    Registered User Ionnz's Avatar
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    Originally Posted by Coolcicada View Post
    Thanks for typing all that out.
    Not sure if srs. Just copied and pasted it. If you're being sarcastic and hinting at me making the post smaller, I could edit it.
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  28. #88
    Bodybuilding Success Coolcicada's Avatar
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    Originally Posted by Ionnz View Post
    Not sure if srs. Just copied and pasted it. If you're being sarcastic and hinting at me making the post smaller, I could edit it.
    Don't worry about it.
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  29. #89
    Registered User YokoDude's Avatar
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    Originally Posted by Coolcicada View Post
    PLEASE:

    No debates about what routine is best.
    No debates about the usefulness of the deadlift.
    No debates about exercise selection and or frequency.

    Thank you.


    ______________________________________



    You can put deadlift into back day. Whether you decide to do this is up to you, and whether it works better or worse is not to be debated here.

    IF YOU ARE LOOKING FOR A ROUTINE WITH DEADLIFTS, PLEASE SEE SPIDERMAN997's ROUTINE BELOW:



    IMO, Coolcicada's P/P/L is a intermediate routine. I would advise you to start with either Starting Strength (see thread at top of TBB section) or Lyle McDonald's Generic Bulking Routine (a Upper/Lower).


    My other threads: [Clickable Links]

    Important BODYBUILDING TIPS FOR BEGINNERS -- Complete With Pictures.

    Current Goals and Plans to Achieve them - Originally posted in June 2012.


    And of course:

    www.bodybuildingsuccess.tumblr.com
    www.facebook.com/bodybuildingsuccess

    That is all.
    So this would not be ideal for a beginner?
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  30. #90
    Bodybuilding Success Coolcicada's Avatar
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    Originally Posted by YokoDude View Post
    So this would not be ideal for a beginner?
    Start with SS or Lyle's.
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