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My training routine and yours

R1balla

R1balla

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I've been seeing a lot of threads asking about routines lately and I wanted this thread to be something that a beginner or somebody looking for a change up in routine could use as a resource.

What are your goals and how are you achieving them? (Training wise). We all know diet is king but that can be talked about in another thread sometime. Let's stick to training.

For myself, I rotate through a few programs. Whether I make it up or it's DC, GVT, 5x5, whatever it may be. This week, I started a new routine that I absolutely love and I wanted to share it.

Goals: recomp with emphasis on body fat reduction. I am not doing an all out cut, just trying my best to retain muscle I have while dropping a little bit of fat. Taking it slow. Recomp is so hard. Diet is def key in this.

Mondays - legs / shoulders
Tuesday's - back/ tricep
Wednesday - chest/bicep
Thursday - off
Friday - legs/cardio
Saturday - weak point training

This is how my sets go..I'll use chest and biceps as an example

Barbell incline - 4 x 6
DB flat - 12/8/4 rest pause (think DC somewhat)
Decline machine - 20/15 drop set to 20 reps

Barbell curl - 4x6
Preacher curl - 12/8/4 RP
Incline DB curl - 20/15 drop set to 20 reps

I'll change what specific exercises I do about every 3 weeks or so and sometimes the rep ranges but that's what I'm doing right now. It's a fast workout, efficient for me.

My weak point training days are usually 12/10/8 focusing on perfect form with slow negatives, drop sets ...etc or a different form of cardio that I never usually do.
 
The Solution has been coaching me and I'm finally getting dialed in on both diet & training. Hit him up if your in a plateau or are a newbie looking for help. Seriously getting results and Bob is a great motivator, calling me out on my bullsh1t and pushing me to be consistent and disciplined...

I'm carb cycling and doing a "mesocycle" training approach that is basically a 3 on 1 off split: push/pull/legs/off....

The tempos on the lifts, as well as, rest times come into play and I'm literally wrecked by the time I'm done. I'm also doing HIIT directly after lifting 4x a week and fasted LISS on my rest days.

I'm leaning out fast and getting slight size and strength gains in some of my weaker/lagging muscle groups.
 
mmorso said:
The Solution has been coaching me and I'm finally getting dialed in on both diet & training. Hit him up if your in a plateau or are a newbie looking for help. Seriously getting results and Bob is a great motivator, calling me out on my bullsh1t and pushing me to be consistent and disciplined...

I'm carb cycling and doing a "mesocycle" training approach that is basically a 3 on 1 off split: push/pull/legs/off....

The tempos on the lifts, as well as, rest times come into play and I'm literally wrecked by the time I'm done. I'm also doing HIIT directly after lifting 4x a week and fasted LISS on my rest days.

I'm leaning out fast and getting slight size and strength gains in some of my weaker/lagging muscle groups.
Click to expand...

HIIT is awesome!!! And the solution is the man!! Great resource to have on here.
 
I recently started HST, hitting 3-4 full body workouts a week with structured progressive weights and rep ranges. Doing 20 min of HIIT and abs/traps/calves on off days. Never thought I'd survive lifting every other day but honestly I've come to enjoy it and have seen great progress. I'm eating at a slight deficit but definitely preserving lean mass and even seeing some improvement in legs and back.
 
Beta, once you try it, you'll be hooked. I use hybrid HST routines or I'm applying HST principles to anything else I'm doing as well.
 
R1balla said:
I've been seeing a lot of threads asking about routines lately and I wanted this thread to be something that a beginner or somebody looking for a change up in routine could use as a resource.

What are your goals and how are you achieving them? (Training wise). We all know diet is king but that can be talked about in another thread sometime. Let's stick to training.

For myself, I rotate through a few programs. Whether I make it up or it's DC, GVT, 5x5, whatever it may be. This week, I started a new routine that I absolutely love and I wanted to share it.

Goals: recomp with emphasis on body fat reduction. I am not doing an all out cut, just trying my best to retain muscle I have while dropping a little bit of fat. Taking it slow. Recomp is so hard. Diet is def key in this.

Mondays - legs / shoulders
Tuesday's - back/ tricep
Wednesday - chest/bicep
Thursday - off
Friday - legs/cardio
Saturday - weak point training

This is how my sets go..I'll use chest and biceps as an example

Barbell incline - 4 x 6
DB flat - 12/8/4 rest pause (think DC somewhat)
Decline machine - 20/15 drop set to 20 reps

Barbell curl - 4x6
Preacher curl - 12/8/4 RP
Incline DB curl - 20/15 drop set to 20 reps

I'll change what specific exercises I do about every 3 weeks or so and sometimes the rep ranges but that's what I'm doing right now. It's a fast workout, efficient for me.

My weak point training days are usually 12/10/8 focusing on perfect form with slow negatives, drop sets ...etc or a different form of cardio that I never usually do.
Click to expand...

Just curious, is your goal to bodybuild or power lift? or both?
 
I've been doing a modified 6 day PHAT with deloading every month. On my 10th week and it's been the most successful training I have had besides my initial newby gains from 5 years ago. I can't see myself going back.
 
Beta said:
I recently started HST, hitting 3-4 full body workouts a week with structured progressive weights and rep ranges. Doing 20 min of HIIT and abs/traps/calves on off days. Never thought I'd survive lifting every other day but honestly I've come to enjoy it and have seen great progress. I'm eating at a slight deficit but definitely preserving lean mass and even seeing some improvement in legs and back.
Click to expand...

Love HST, for me it's the best routine out there, saw best gains when I incorporate myo reps, but always burn out too quickly!!
 
R1balla said:
I don't compete in anything, nor do I want to. I just enjoy looking and feeling my best.
Click to expand...

I would never recommend just 6 reps a set for muscle building, should change it up with a 10 or 12 rep 85% volume. Works best for me :)
 
matd said:
I would never recommend just 6 reps a set for muscle building, should change it up with a 10 or 12 rep 85% volume. Works best for me :)
Click to expand...

Oh I agree completely. Which is why I change it up. But low rep/high weight has its place as well. I just don't do it too often, I just happen to be doing it right now.
 
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