The August 2009 Muscle and Fitness Magazine has a new workout routine around page 121. You can tear out the whole page. Ever M&F magazine always has invaluable stuff that I add to my workouts, but this is the first i've seen a full week lifting routine.
Long story short, for the last 5 years I have had the same workout muscle breakdown. Monday - Chest, Tuesday - Back/Bis, etc. You get the picture - same shit every week for years. Hit muscles once a week, maybe twice if something got changed up. Anyway, this new workout has mixed everything up and I love it. I like having it written out for me like this, too, because I won't leave the gym unless I've hit every excercise, every set, every rep. I've walked out of the gym every day so far feeling like I lifted the shit out of some weights. Also, I am getting sore in muscles I've lifted for years, meaning these changes and new excercises are spurring growth in new ways.
Anyway, hoping this routine gives me what I need, wanted to pass it on. Its got a mix of all muscle groups, a mix of high and low reps too, so its really mixing my routine up. Hope some of you take a look at it.
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The August 2009 Muscle and Fitness Magazine has a new workout routine around page 121. You can tear out the whole page. Ever M&F magazine always has invaluable stuff that I add to my workouts, but this is the first i've seen a full week lifting routine.
Long story short, for the last 5 years I have had the same workout muscle breakdown. Monday - Chest, Tuesday - Back/Bis, etc. You get the picture - same shit every week for years. Hit muscles once a week, maybe twice if something got changed up. Anyway, this new workout has mixed everything up and I love it. I like having it written out for me like this, too, because I won't leave the gym unless I've hit every excercise, every set, every rep. I've walked out of the gym every day so far feeling like I lifted the shit out of some weights. Also, I am getting sore in muscles I've lifted for years, meaning these changes and new excercises are spurring growth in new ways.
Anyway, hoping this routine gives me what I need, wanted to pass it on. Its got a mix of all muscle groups, a mix of high and low reps too, so its really mixing my routine up. Hope some of you take a look at it.
I am 5'10"-5'11" and I weigh 195. When I was 16 I was the smallest kid in my high school. My license said 5'2" 100 lbs. I was SMALL. Now I would say I am a medium sized frame, but I know I'll never get larger per se and that sucks. I have worked very hard to get where I am size wise.
My tempo was the biggest change. It dictates how much rest, and it's much less than I was taking before, so I am going a little fast and working a lot harder. Its great.
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I am 5'10"-5'11" and I weigh 195. When I was 16 I was the smallest kid in my high school. My license said 5'2" 100 lbs. I was SMALL. Now I would say I am a medium sized frame, but I know I'll never get larger per se and that sucks. I have worked very hard to get where I am size wise.
My tempo was the biggest change. It dictates how much rest, and it's much less than I was taking before, so I am going a little fast and working a lot harder. Its great.
I forgot I was dealing with the lazy people at covers. If youre in this forum you should be buying this magazine every month. Go spend the $5. I'm not typing out pages of an article you could drive a block and buy, and never said I was gonna write it out.
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Quote Originally Posted by allbees:
I was thinking the same thing.
I forgot I was dealing with the lazy people at covers. If youre in this forum you should be buying this magazine every month. Go spend the $5. I'm not typing out pages of an article you could drive a block and buy, and never said I was gonna write it out.
Can you please summarize the article for those who dont have access to buying the mag right now? Im not lazy or cheap Im just out of town right now and they dont sell it where Im at. Thanks man if you can.
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Can you please summarize the article for those who dont have access to buying the mag right now? Im not lazy or cheap Im just out of town right now and they dont sell it where Im at. Thanks man if you can.
Fair enough. I am pretty busy today but I'll get all 6 days up throughout the day. This is also a test run to see if the format stays understandable when I post it. Also, here's how i wrote it out there are two chest excercises on Monday. Since they are both the same amount of sets (4) and reps (6-8) and rest (2 minutes) I didnt write it out for the one below. There are an odd number of excercises on MWF cause the third to last one is traps and thats the only thing for that. I just got out of the gym doing Saturday's routine and I murdered it. I could sleep for a couple hours now but I have shit to do unfortunately! Oh well here is Monday...
MWFChest Back Shoulders Traps Abs
TThSQuads Hamstrings Triceps Biceps Calves
MONDAY
Bench4/6-82
Incline Dumbell Press
Lat Pulldown4/15-201
Seated Row
Smith Mach Shoulder Press4/10-121.5
Lat Raise
Dumbbell Shrug4/10-121.5
Rope Crunch3/6-82
Weighted Hanging Leg Raise
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Fair enough. I am pretty busy today but I'll get all 6 days up throughout the day. This is also a test run to see if the format stays understandable when I post it. Also, here's how i wrote it out there are two chest excercises on Monday. Since they are both the same amount of sets (4) and reps (6-8) and rest (2 minutes) I didnt write it out for the one below. There are an odd number of excercises on MWF cause the third to last one is traps and thats the only thing for that. I just got out of the gym doing Saturday's routine and I murdered it. I could sleep for a couple hours now but I have shit to do unfortunately! Oh well here is Monday...
So you mean to tell me your going to workout 6 days a week and train each bodypart 3 times a week??? If thats not overtraining I don't know what is. Good luck with that. I give you a week then you'll need some of those drugs michael jackson was taking to get to sleep.
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So you mean to tell me your going to workout 6 days a week and train each bodypart 3 times a week??? If thats not overtraining I don't know what is. Good luck with that. I give you a week then you'll need some of those drugs michael jackson was taking to get to sleep.
So you mean to tell me your going to workout 6 days a week and train each bodypart 3 times a week??? If thats not overtraining I don't know what is. Good luck with that. I give you a week then you'll need some of those drugs michael jackson was taking to get to sleep.
1st things first. If you think 18 sets a week is overtraining you are SADLY mistaken. Way off base. Just because it's broken into 3 days doesn't mean you should jump to that conclusion.
2nd, go buy the article son. It's written by two of the top experts in the weight training field. They say that those of you that those of you who think lifting one body part once a week is the only way to do it are stuck in the lifting world from decades past. I take basic supplements to boost recovery, and I eat a shit ton of protein.
So to recap, 18 sets/muscle group/week is where conventional experts say to be anyway, and thats right where this is, and they also very high and low reps. LOLLLLLLLLL at overtraining.
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Quote Originally Posted by STAXXX:
So you mean to tell me your going to workout 6 days a week and train each bodypart 3 times a week??? If thats not overtraining I don't know what is. Good luck with that. I give you a week then you'll need some of those drugs michael jackson was taking to get to sleep.
1st things first. If you think 18 sets a week is overtraining you are SADLY mistaken. Way off base. Just because it's broken into 3 days doesn't mean you should jump to that conclusion.
2nd, go buy the article son. It's written by two of the top experts in the weight training field. They say that those of you that those of you who think lifting one body part once a week is the only way to do it are stuck in the lifting world from decades past. I take basic supplements to boost recovery, and I eat a shit ton of protein.
So to recap, 18 sets/muscle group/week is where conventional experts say to be anyway, and thats right where this is, and they also very high and low reps. LOLLLLLLLLL at overtraining.
Well 1st, lets take chest you have 4 bench and 4 incline so that makes 8 sets per day x 3 days is 24 sets per week.
2nd, who are the experts, oh I know Mr. Over Training and Mr. Fatigued. Did these so called experts mention the CNS (central nervous system) and the affect training has on it?
3rd, results will prove it so keep a log. So your working out chest 3 times a week, if your muscles have recovered you should be stronger for your next workout. You should be able to do more reps then last workout. Keep track, but I doubt it. Think of it this way, like digging a hole, you worked out, the hole has been dug, you rest the hole has been filled back in, but only after your muscles have been fully rested they will start to grow bigger and stronger so they can adapt to the next workout. Working out before your muscle have fully recovered will only dig a deeper hole and lead to overtraining. And no I don't lift one bodypart once a week, it's more like once every 9 days.
But really it doesn't matter to me if you want to spend all week in the gym and 6 months from now you'll still be benching the same. This is the problem with these magazines, they come out with new advanced workouts every month, one says this and one says that, and neither of them work, so you figure you must need more supplements for them to work, so you go buy more supplements and more magazines to try another workout. It's really just a big circle. Then you get people who try the workouts in the magazines and figure they must need steroids because the workout didn't work, when infact the workout doesn't work for anybody. These guys are trying to reinvent the wheel every month to sell another issue, but in reality a bench press is still a bench press. If you are from Ohio, you should know westside barbell, they would rip out the page and use it for toilet paper...
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Well 1st, lets take chest you have 4 bench and 4 incline so that makes 8 sets per day x 3 days is 24 sets per week.
2nd, who are the experts, oh I know Mr. Over Training and Mr. Fatigued. Did these so called experts mention the CNS (central nervous system) and the affect training has on it?
3rd, results will prove it so keep a log. So your working out chest 3 times a week, if your muscles have recovered you should be stronger for your next workout. You should be able to do more reps then last workout. Keep track, but I doubt it. Think of it this way, like digging a hole, you worked out, the hole has been dug, you rest the hole has been filled back in, but only after your muscles have been fully rested they will start to grow bigger and stronger so they can adapt to the next workout. Working out before your muscle have fully recovered will only dig a deeper hole and lead to overtraining. And no I don't lift one bodypart once a week, it's more like once every 9 days.
But really it doesn't matter to me if you want to spend all week in the gym and 6 months from now you'll still be benching the same. This is the problem with these magazines, they come out with new advanced workouts every month, one says this and one says that, and neither of them work, so you figure you must need more supplements for them to work, so you go buy more supplements and more magazines to try another workout. It's really just a big circle. Then you get people who try the workouts in the magazines and figure they must need steroids because the workout didn't work, when infact the workout doesn't work for anybody. These guys are trying to reinvent the wheel every month to sell another issue, but in reality a bench press is still a bench press. If you are from Ohio, you should know westside barbell, they would rip out the page and use it for toilet paper...
Okay I see your point but still don't think this is overtraining.
I still want to change things up. What if I did a workout like this for 2 weeks, then back to my original breakdown where I hit groups once a week for a month or 6 weeks, then repeat? Even if this was overtraining, 2 weeks would provide for some muscle confusion and new growth following.
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Okay I see your point but still don't think this is overtraining.
I still want to change things up. What if I did a workout like this for 2 weeks, then back to my original breakdown where I hit groups once a week for a month or 6 weeks, then repeat? Even if this was overtraining, 2 weeks would provide for some muscle confusion and new growth following.
Not only does the weekly repeition seem high, the actual exercises seem like a lot. That MWF routine has got to take an hour and a half.
I don't think you can provide quality effort for that long.
There is a total of 16 minutes rest on those days (I think). The sets take less than the amount of rest. It takes me about 40 minutes, maybe longer if the place is packed. The last couple sets of the day aren't easy, but if your workouts are easy you aren't getting anywhere.
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Quote Originally Posted by FriedShrimp:
Not only does the weekly repeition seem high, the actual exercises seem like a lot. That MWF routine has got to take an hour and a half.
I don't think you can provide quality effort for that long.
There is a total of 16 minutes rest on those days (I think). The sets take less than the amount of rest. It takes me about 40 minutes, maybe longer if the place is packed. The last couple sets of the day aren't easy, but if your workouts are easy you aren't getting anywhere.
There is a total of 16 minutes rest on those days (I think). The sets take less than the amount of rest. It takes me about 40 minutes, maybe longer if the place is packed. The last couple sets of the day aren't easy, but if your workouts are easy you aren't getting anywhere.
There are 9 exercises of 3-4 sets. With a minute rest, there is at least 30 minutes of rest in there.
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Quote Originally Posted by Degenerate:
There is a total of 16 minutes rest on those days (I think). The sets take less than the amount of rest. It takes me about 40 minutes, maybe longer if the place is packed. The last couple sets of the day aren't easy, but if your workouts are easy you aren't getting anywhere.
There are 9 exercises of 3-4 sets. With a minute rest, there is at least 30 minutes of rest in there.
There are 9 exercises of 3-4 sets. With a minute rest, there is at least 30 minutes of rest in there.
Sorry man. Youre right. Like everyone else I went to law school with, I can't do math. I will time tomorrows and do it by the book. I can't imagine I am in there more than an hour tops.
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Quote Originally Posted by FriedShrimp:
There are 9 exercises of 3-4 sets. With a minute rest, there is at least 30 minutes of rest in there.
Sorry man. Youre right. Like everyone else I went to law school with, I can't do math. I will time tomorrows and do it by the book. I can't imagine I am in there more than an hour tops.
That seems like a shitload of exercises though. Lot of small muscle stuff like, biceps, triceps, calves, etc. Lot of people don't isolate those regularly if hitting the large muscles properly. Back hits the arms, squats/sleds/lunges also hit the calves, etc.
Two quality exercises per body part (to complete fatigue) should take care of it. Just my opinion. And I'm with Staxx in that three times a week to fatigue is too much. Once or twice for me.
Unless just loafing around, I'm typically out of the gym in an hour and that includes 15-20 minutes of cardio.
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I'm surrounded by lawyers, know what you mean.
That seems like a shitload of exercises though. Lot of small muscle stuff like, biceps, triceps, calves, etc. Lot of people don't isolate those regularly if hitting the large muscles properly. Back hits the arms, squats/sleds/lunges also hit the calves, etc.
Two quality exercises per body part (to complete fatigue) should take care of it. Just my opinion. And I'm with Staxx in that three times a week to fatigue is too much. Once or twice for me.
Unless just loafing around, I'm typically out of the gym in an hour and that includes 15-20 minutes of cardio.
For a routine though, I've been on this high tempo kick lately and it feels great. Basically 15 seconds rest between sets. Shuffle two exercises at once. Sort of like the P90x routine but ramped up.
For example, leg sleds 3-4 sets of 20+ supersetted with lunges (weighted).
Ten minutes later and you cannot even walk.
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For a routine though, I've been on this high tempo kick lately and it feels great. Basically 15 seconds rest between sets. Shuffle two exercises at once. Sort of like the P90x routine but ramped up.
For example, leg sleds 3-4 sets of 20+ supersetted with lunges (weighted).
We overcomplicate things so that we get paid to explain them later...
Forearms even had their own day in my old routine, so I do like to spread things out and recover. I just want to find the perfect balance so that I am not overtraining but not giving myself too manyy days to recover. Want to hit that muscle group again after enough rest.
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We overcomplicate things so that we get paid to explain them later...
Forearms even had their own day in my old routine, so I do like to spread things out and recover. I just want to find the perfect balance so that I am not overtraining but not giving myself too manyy days to recover. Want to hit that muscle group again after enough rest.
I would highly, highly suggest a high tempo routine for a couple months. For one, it will cut fat and rip you up. If feel like are getting skinny, can do low rep heavy weight but once a week is plenty for that to maintain and/or grow. Chest for example, do higher weight bench/incline/decline or something once a week and that's it. Takes 20 minutes tops.
The key is to do everything to "fatigue" and not just cruise through and stop at 8-12 reps like most people do.
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I would highly, highly suggest a high tempo routine for a couple months. For one, it will cut fat and rip you up. If feel like are getting skinny, can do low rep heavy weight but once a week is plenty for that to maintain and/or grow. Chest for example, do higher weight bench/incline/decline or something once a week and that's it. Takes 20 minutes tops.
The key is to do everything to "fatigue" and not just cruise through and stop at 8-12 reps like most people do.
I got a good attorney story. I'm brokering this rather complicated land deal and representing the seller. We start from an eight page contract to a conference tabled piled high with documents.
Seller looks at me and says.... "Where is the money?".... I respond with, "I have no idea what these attornies are doing but the money is in my pocket" and these attornies overshot the purchase price by about a half a mil. Let's shake hands and run.
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I got a good attorney story. I'm brokering this rather complicated land deal and representing the seller. We start from an eight page contract to a conference tabled piled high with documents.
Seller looks at me and says.... "Where is the money?".... I respond with, "I have no idea what these attornies are doing but the money is in my pocket" and these attornies overshot the purchase price by about a half a mil. Let's shake hands and run.
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I'm surrounded by lawyers, know what you mean.
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