Need a New Routine

[zodiiac523]

Alright, so im looking for a new routine, i have been doing the ectomorph workout on this site for about 8 months, got great results but thinking its almost time to try something else out. I am really liking the full body thing saw alot of growth off of it, also it helps only having to hit the gym three days a week with my packed schedule. I was looking at DC training, looks interesting but im not sure im ready for that yet, i have only been lifting for a little over a year. But throw some routines at me preferably full body, but im open minded..

[R1balla]

do u want a body split or full body

[zodiiac523]

full body preferably

[carpee]

HST (Hypertrophy Specific Training)

[believer]

My vote goes to your gut: DC training. I don't think you need to be 'ready', as you say, since your weights are going to depend on your strength levels, not your years of experience. Good luck.

[zodiiac523]

HST (Hypertrophy Specific Training)

i have looked a little into this, will take another glance at it.

My vote goes to your gut: DC training. I don't think you need to be 'ready', as you say, since your weights are going to depend on your strength levels, not your years of experience. Good luck.

I agree, but i have seen several people say that you need a couple years experience under your belt before you try this.

[R1balla]

sorry. i would put my 2 cents in but i cant suggest a full body. it does crap for me and all my friends at the gym. if it works for you, awesome. but i cant suggest a routine that i havent seen progress on before

[zodiiac523]

sorry. i would put my 2 cents in but i cant suggest a full body. it does crap for me and all my friends at the gym. if it works for you, awesome. but i cant suggest a routine that i havent seen progress on before

throw whatever you got at me bro. I am just laying the foundation rite now with full body, i definately plan on eventually doing other things. It is just hard for me to find time to hit the gym more than 3 days a week with school and work rite now.

[waynaferd]

3 days a week has me voting for push/pull/legs....

Set it up how you wanna, but Push days should involve chest, shoulders, and tri's,

Pull would be for back and bi's

And leg days are for kick backs and wrist curls....LOL

I've just started doing this myself and like it so far....I'll do bench and military presses, then flyes and some other stuff, end with extensions on monday.

Come weds I'll do deads, rows, shrugs, pull ups/downs, curls, etc.

Then fri squats, lunges, extensions, curls, calf raises, and maybe a some quick shoulder raises.

Anyway, I myself workout at home, so I can't safely go to failure, but if I had a big gym nearby I would be all over DC training from the stuff I read on it.

[R1balla]

although this is not full body, i LOVE this routine

Mon - Shoulders/traps
Tues - Legs (squat, deads, leg press, leg ext)
Wed - OFF
Thurs - Chest/Tri
Friday - Back/Bi (with deadlifts again)
Weekend OFF

I see most growth when i have deadlifts twice a week. its a must for me now.

[R1balla]

throw whatever you got at me bro. I am just laying the foundation rite now with full body, i definately plan on eventually doing other things. It is just hard for me to find time to hit the gym more than 3 days a week with school and work rite now.

i understand. one 3 day workout routine i like is a modified 5x5. for example

Monday - bb Bench, BB Row, Squat, Skull Crusher 1

Wed - Deadlifts, BB curl, DB Incline bench 2

Friday - Front Squats, close grip bench, DB flat bench, pull up, DB Row 1

alternate those. so the next week u would start on 2. and go 2,1,2 then the next week 1,2,1

[EasyEJL]

I agree, but i have seen several people say that you need a couple years experience under your belt before you try this.

its just better if you have the experience, but its also better to be doing it while you are young, and have better recovery Cause done right, its brutal. Although it sucks to drop the $30 on the dvd, its worth it if you are seriously considering it. Beyond only working out 3x a week, you'll also have the crazy benefit of some of the shortest workouts you've ever done. If you are able to recover enough, you can seriously bang through a DC workout in under 30 minutes some days

[lilanimal]

5/3/1 works wonders. Gets you in and out of the gym pretty fast too, it has worked wonders for me.

[zodiiac523]

although this is not full body, i LOVE this routine

Mon - Shoulders/traps
Tues - Legs (squat, deads, leg press, leg ext)
Wed - OFF
Thurs - Chest/Tri
Friday - Back/Bi (with deadlifts again)
Weekend OFF

I see most growth when i have deadlifts twice a week. its a must for me now.

I like this and am considering doing a 4 day split, now that i have made some room on my weekly sched, so i may give this a go. also about how many sets do you do on these?

its just better if you have the experience, but its also better to be doing it while you are young, and have better recovery Cause done right, its brutal. Although it sucks to drop the $30 on the dvd, its worth it if you are seriously considering it. Beyond only working out 3x a week, you'll also have the crazy benefit of some of the shortest workouts you've ever done. If you are able to recover enough, you can seriously bang through a DC workout in under 30 minutes some days

I agree, i think im about a year away from trying this, i am still young at 21 so i got plenty of time.

[R1balla]

Mon - Shoulders/traps
Shoulder Press = 10, 8, 6 BB Shrugs = 10, 8, 6
Arnold Press = 12, 10, 8 BB Pull up (i dunno what its called) 12,10,8
Reverse Flys = 15, 12, 10

Tues - Legs (squat, deads, leg press, leg ext)
Squat = 10, 8, 6 Leg Press = 12, 10, 8
Deads = 10, 8, 6 Leg Ext = 20, 15, 10 (Burn)

Wed - OFF

Thurs - Chest/Tri
DB Bench - 10, 8, 6 Dips - 12, 10, 8
BB Incline - 10, 8, 6 Close grip bench - 8,6,4
Hammer Strength Flat - 12, 10, 8 Skull Crusher - Neg with 15, 12, 10
DB Incline Fly = 15, 12, 10

Friday - Back/Bi (with deadlifts again)
Deadlift = 15,12,10 DB Curl = 12 10 8
DB Row = 12,10,8 EZ Bar Close Grip = 10,8,6
V Bar seated row = 10,8,6 Preacher - 15,12,10
Lat Pulldown = 12,10,8 End on 21s


Weekend OFF


this may be high volume for some ppl, but i LOVE it, and it works best for me.

[zodiiac523]

word bro, im liking it. i really like being able to keep deads in there at least 2 days a week as well. im going to end up doing something similair to this prob starting next week.

[zodiiac523]

4 Day Split


Saturday – Back and Biceps

Dead lifts 8-8-6-6
BB rows/T-bar 10-8-8-6
Weighted Pullups 10-8-8-6
Preacher Curls 12-10-8-8
Hammer Curls 12-10-10-8


Monday – Chest and Triceps

Bench Press 10-8-6-6
Incline DB 12-10-8-6
Decline 10-8-8-6
Close Grip 10-10-8-8
Skull Crushers 12-10-10-8


Tuesday - Legs

Squats 10-8-6-6
Dead Lifts 8-8-6-6
Leg Press 12-10-8-8
Leg Extensions 15-12-12-10


Wednesday – Traps and Shoulders

Military Press 10-8-6-6
Upright Rows 10-8-8-6
Arnold presses 12-10-8-8
BB Shrugs 12-10-8-8



Here is a rough draft of something i threw together pretty quickly, how does that look?

[R1balla]

looks decent. i just put in flys on chest day cause they get me very very sore. also, be sure to mix your routine up a bit. not necessarily the whole routine. but like rep ranges, specific workouts, like BB vs DB, squats vs front squats ..etc u can also put triceps on shoulder day and keep chest a solid chest workout

[blackcj7]

Check out this article on The Texas Method

t-nation.com/free_online_article/most_recent/the_texas_method

[zodiiac523]

Well SAturdays workout went well, But as for monday I think i may have too many compound exercises in there, i could not finish close grip bench i am either going to take decline bench out and replace with flies or replace close grip with a more isolated tricep exercise.