Ricky's Routine

Thanks for all the replies.

Andrew. For my program, I wanted to actually to do both Dips and Push press. Along with Bench Press and Incline Bench Press. I know im changing the actual program. It's simply not enough total volume if don't. I thought about it and the chest and back work favors back if you do a week 3 rotation of T-bar rows for Incline BP. I already am doing those 3 chest exercises in the week and its working. If I don't add push press there is no shoulders in the entire week : (.

I like your phases. I may implement them. I see that your using them because your factoring that your more tired at the beginning and end of workout along with in the week. I'm not exactly looking to 'peak' though I just wanted to gain muscle mass.

MIR! My squat buddy : ). No, I didn't stop making progress all in all but I just decided to take what was working and scratch what wasn't. i.e. In my older program, I ended up squatting and deadlifting 1 time a week on average and could never make up the lost time. Essentially, the program is very similar if I don't end up changing it again.
 
Champr23-

If you would like to do Dips and Push Press and Flat Bench and Incline Bench, then go for the glory! :D

However, I prefer to "cap" my session at a certain amount of sets, regardless of the reps. I have found that trying to find the LEAST amount of work possible to make gains is optimal. Because once you have that established, you can always increase volume over time. I generally stay within 12-24 TOTAL worksets. So essentially you do not have to totally drop dips, etc, just alot them less sets...

For example...

Phase I Day 3

Tri-Set (Horizontal Push)
Incline DB Bench Press- 21s
Decline DB Bench Press- 10 Reps-1 and 1/3s
Flat Bench Press- Wide Grip- 6-8

Total Sets for Horizontal Push (3)

Phase II Day 3 (I made a typo- It should be Horizontal Push/Horizontal Pull/Triceps)

Flat Barbell Bench Press- Medium Grip- 2 x 6-8, 1 x 8-10, 1 x 12-15

Triceps- Extremely Close Grip Bench Press (6"-8")- 2 x 8-10

Total Sets for Horizontal Push (6)

Phase III Day 1

Flat Barbell Bench Press- Medium Grip (Whatever Grip you can do the most weight)
-5/4/3/5/4/3/8-10/12-15

Total Sets for Horizontal Push (8)

This way you get to do alot of exercises early, then specialize on your favorites in later phases. Notice the increase in sets devoted to Horizontal Push, as the phases progress. A short term de-emphasis of benching will lead to a long term success and more than likely a personal best!

Another general note, I like to do slow(er) speed movements in earlier phases, progressing into faster speed movements... For example incorporating the Push Press...

Phase I-

Standing Barbell Shoulder Press
Standing DB Shoulder Press
Arnold Press

Phase II-

Push Press
DB Push Press

Phase III-

Push Jerk

Just some food for thought dude!

Good Luck!

-Andrew
 
Ok man. Wow. Thats some complicated shyt. Lets see here. I see your point on the short term de-emphasis of the bench press, but I don't need that because I have only been lifting steadily for 5 months. Plus, im not the type who did only bench and biceps curls.

As for your speed movements, seems like it could be helpful but really I don't want to complicate my routine right now when it doesn't need to.

Basically, this is what im thinking. Right now im concerned ab mass. I don't know if I want to do the phases because im not sure if its even still effective. What I would do is do the phases 1, 2, and 3 but only change the order of movements. Possibly, when I get to phase 3, I could drop 2-3 movements if im big enough by then : ). I wAnT tO HaVe BiG gUnS.

Also, for your total sets which is 12-24. I planned on doing 12 for each day.(exculding abs and an extra set or 2 for bi's or tri's) I want to go 3X10 for everything except deadlift 3X5 (3X8 as I get stronger), Push press 3X8, and T-Bar rows 3X8. The only thing thats uneven right now is 2 vertical push and 1 vertical pull but i don't want to add another whole vertical pull. hmmm... Maybe extra sets of chinups or go 2X10 and 2X10 but that wouldn't even be effective.

I am aware I jacked your program up A LOT. :0. Anyway, good luck back at you. Your program outline does RoCk. ; ).
 
Champr23 said:
MIR! My squat buddy : ). No, I didn't stop making progress all in all but I just decided to take what was working and scratch what wasn't. i.e. In my older program, I ended up squatting and deadlifting 1 time a week on average and could never make up the lost time. Essentially, the program is very similar if I don't end up changing it again.
Click to expand...
Squat buddy...
:eek: :D

Sounds good then. Just remember to keep it simple as of now; you don't need no Ian King's theories, you only need to lift, eat and sleep. :cool:
 
After thinking a bit more:

Day 1- Vertical Push/Vertical Pull/Biceps
Chest Dips+Push Press/Chin ups/Preacher Curls

Day 2- Legs (Combined Quad and Hip Movements)
Squat+Bulgarian Squat/Deadlift/Shrugs

Day 3- Horizontal Push/Horizontal Pull/Triceps
Db Bench Press/T-Bar Rows+One Arm Rows/Extensions

Weekly rotation: Incline BP for T-bar Rows/Close Grip Bench for Extensions
(Row varation: Bench, Bent, or Pendaly Rows for T-bar Rows)
 
Anyone think its a faulty routine because I don't focus on a muscle group each day? Or think I should try to get in 4 days a week to be more effective?
 
I don't understand why one would want to do a bodypart training split. The greatest strongmen of the early 20th century never did body part splits, nor did some great early bodybuilders. It wasn't until steriods were introduced that bodypart training was heavily advocated due to the body's ability to recover far more quickly from higher volumes of training, and with that in mind it didn't matter if someone used a body part split. As far as your proposed split...

Day 1- Vertical Push/Vertical Pull/Biceps
Chest Dips+Push Press/Chin ups/Preacher Curls

Day 2- Legs (Combined Quad and Hip Movements)
Squat+Bulgarian Squat/Deadlift/Shrugs

Day 3- Horizontal Push/Horizontal Pull/Triceps
Db Bench Press/T-Bar Rows+One Arm Rows/Extensions

Weekly rotation: Incline BP for T-bar Rows/Close Grip Bench for Extensions
(Row varation: Bench, Bent, or Pendaly Rows for T-bar Rows)

The second day looks great. I am extrememely happy with that set up. As for day 1 and 3, if you want to use dips to hit chest, move it to the horizontal push catagory (it can be used as both a V. Push and H. Push) and make a Barbell Shoulder Press or Push Press your staple Vertical Push. DB Bench is good, but if you are looking for loading, you may want to stick to BB incline and Flat bench press. I don't understand why you would swap a horizontal press for a horizontal pull (Incline Press for T-Rows)? It could be more like this, if you keep dips were they are.

Day 1- Dips+Push Press/Chin Ups + Pull Overs/Curls
Day 3- Incline Press+DB Press/T-Row+1-Arm Row/Extensions

This way it is fairly balanced as you have 2 vertical push/ 2 vertical pull/ 2 horizontal push/ 2 horizontal pull.

Hopefully that helps you out!

-Andrew
 
Andrew yea that helps! Just wasn't sure of break-up effectiveness. I'll try this routine. Hopefully, I won't get too sore and have to take a day off like my last routine. If its too much, I may try to go back to 1VPush/1VPull/1Hpush/1Hpull.

Day 1- Vertical Push/Vertical Pull/Biceps
Dips+Db press/Chin Ups+Pull Overs/Curls

Day 2- Legs (Combined Quad and Hip Movements)
Squat+Step Ups/Deadlift/Shrugs

Day 3- Horizontal Push/Horizontal Pull/Triceps
Incline BP+Bench Press/Db Row+Seated Row/Extensions

Weekly rotation: Close Grip Bench for Extensions

Order and Reps:

Day 1
Chins- 3X10
Pullovers- 3X10
Dips- 3X10
Db press- 2X10
Curls-3X10

Day 2
Deadlift- 3X8
Squat- 3X8
Step ups- 3X10
Shrugs- 3X10

Day 3
Db Row- 3X8
Seated Row- 3X10
Incline BP- 3X10
BP- 2X10
Extensions- 3X10
 
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Remember if soreness begins to be a problem, I would sacrifice volume (sets) over intensity. Not because I am a HIT advocate, but because muscle tissue is stimulated more by intensity than volume, you still want that stimulus, even if the volume is relatively low.

Like Dips you might do 3-4 sets, if you are feeling off, cut down to 2 sets for as heavy as you can manage.

Typical Volume for day 1 could be...

3 Sets Dips
2 Sets Push Press

3 Sets Chins
2 Sets Pull Overs

2 Sets Curl

Every 3rd or 4th week, reduce volume by half,

2 Dips
1 PP

2 Chins
1 PO

1 Curl

The next week you'll come back fresher and stronger, guaranteed!

-Andrew
 
Alright that sounds great. Im going with it. Hopefully, I'll make todays workout im feeling sick. Don't know what its from. Ughh..
 
Dec. 21- Wed.

A) Deadlift 3X8 @ 55, 55, 75
B) Bulgarian Squat 3X10 @ 15 each
C) Leg Sled 3X10 @ 200
D) Db Shrugs 3X10 @ 50 each

Could add weight in my next deadlift. Bulgarian's with 15lb db's was challenging towards the end. Need to use 10's next week. Replaced squats w. leg sled b.c. my core still being sore. Felt better than expected.
 
Champr23 said:
Dec. 21- Wed.

A) Deadlift 3X8 @ 55, 55, 75
B) Bulgarian Squat 3X10 @ 15 each
C) Leg Sled 3X10 @ 200
D) Db Shrugs 3X10 @ 50 each

Could add weight in my next deadlift. Bulgarian's with 15lb db's was challenging towards the end. Need to use 10's next week. Replaced squats w. leg sled b.c. my core still being sore. Felt better than expected.
Click to expand...

This looks like an excellent day. If the 15lb dbs were challening but you were able to complete the reps you wanted, I'd just stick with the weight you have. Intensity is good.
 
Hell yah andrew! haha. I like a little encouragement even though im very self motivated in weightlifting.

Yes, yes right on good day. I was gassed for the last set and couldn't walk straight afterwards :/. Normally, I'd be having squats before bulgarian's thats the only reason i'll drop to 10's. Good thought tho..
 
Dec. 22- Thurs.

A) Curls 2X10 @ 30 each hand
B) 2 hours basketball--4steals, 1 block--team lost all three, ball hog teammate : (


Dec. 23- Fri.

A) Db Rows- 5X10 @ 50, 60, 70, 70, 70
B) Wide Grip Seated Rows- 3X10 @ 80
C) Bench Press- 1X3 @ 95; 1X1 @ 135; 1X2 @ 155; 1X1 @ 160 <--PR : )
D) Incline bp- 3X10 @ 95
E) French Curl- 3X8 @ 45

Db rows were nice. I squeezed my elbows right into my lats. Hard to feel a pump or burn without arms tiring. Broke my PR in bench press, which previously was 145. The leg drive got me through all 3 reps. It was easy money. I was pumped, no yelling though. Yah!
 
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Dec. 26- Mon.

A) Seated db press- 3X10 @ 50
B) Close grip Chins- 1X10; 1X8; 1X5
C) Lat pulldown- 1X2+1X5 @ 80
D) Dips- 3X10 pin @ 40, 40, 20
E) Pullovers- 4X10 @ 25, 30, 35, 35
F) Hammer Curls- 2X10 @ 30

Wrist gets aggrivated when I try to get in position for push press. Going to just use seated db press. Chins were decent. I tend to swing my legs forward too much. Have to fix that. Pullovers felt WeIrD at first but then I started loving them : ). Middle and upper back is a little sore for the first time in a couple weeks.
 
Dec. 28- Wed.

A) Deadlifts- 3X8 @ 75, 75, 80
B) Leg extensions- 3X10 @ 90 each set immediately followed by squats
C) Squats- 3X8 @ 75, 75, 80
D) Bg squats- 2X10 @ 30, 20 total
E) Shrugs- 3X10 @ 100 total

I like arnold quotes, they're so nice. Got a good pump. Deadlifts felt gOoD : ). Tired as shyt after bg squats.
 
What is a Bg squat and why are you doing leg extensions before squats?
 
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