Get Adobe Flash player
IntenseMuscle.com
   








Go Back   IntenseMuscle.com > Main Forums > IntenseMuscle Main Discussion Forum

IntenseMuscle Main Discussion Forum Discuss all things related to bodybuilding, fitness, weight lifting, health, nutrition, supplements, vitamins, gyms, etc..

Reply
 
Thread Tools Display Modes
Old 07-19-2012, 01:36 PM   #1
musicguy50
New Member
 
Join Date: Jul 2012
Posts: 16
Hypertrophy Routine

Hello all,

I'm looking for a new way to train, i'd like some ideas on a good training routine for size and aestetics.

I've done many stregth programs including Starting Strength, and runs on 5x5. I've found I respond better to higher reps and higher volume.

24 years old. 5'4.5 around 152 lbs

Can anyone recommend me a good split?
musicguy50 is offline   Reply With Quote
Old 07-19-2012, 03:50 PM   #2
LuNa23
Lightweight Member
 
Join Date: Dec 2010
Posts: 383
Quote:
Originally Posted by musicguy50 View Post
Hello all,

I'm looking for a new way to train, i'd like some ideas on a good training routine for size and aestetics.

I've done many stregth programs including Starting Strength, and runs on 5x5. I've found I respond better to higher reps and higher volume.

24 years old. 5'4.5 around 152 lbs

Can anyone recommend me a good split?
There are so many different routines out there, i would like to suggest that you search the boards here a bit and maybe look into some of the journals. There you can see what others are using.

You can start here:
http://intensemuscle.com/showthread.php?t=10456

http://intensemuscle.com/showthread.php?t=15169

http://intensemuscle.com/showthread.php?t=17981

Also, if you could give more information on how long you have been training, what weights you are currently using, it would most likely be easier for the more experienced guys here to help you.
__________________

To view links or images in signatures your post count must be 2 or greater. You currently have 0 posts.
LuNa23 is offline   Reply With Quote
Old 07-19-2012, 04:41 PM   #3
Doberman
Advertising Manager / Intense Muscle Competitor
 
Doberman's Avatar
 
Join Date: May 2006
Posts: 2,050
Before anyone could give you any suggestions you might need to give some specifics.

1. Training History (Programs and how you did on them)
2. Training Age (How long you've been training)
3. Body composition or even better pictures
4. Competitive History if there is one
5. Injuries
6. Equipment you have access to

This would be a big help.
__________________
1994 Ohio Gran Prix 4th
2010 Kentucky State Championships Lightweight 1st
2011 Northern Kentucky Welterweight 4th
2012 Kentucky Grand Prix 1st place

Trueprotein.com
Use Discount Code DDS463
MAG Sponsored Athlete

To view links or images in signatures your post count must be 2 or greater. You currently have 0 posts.
Doberman is offline   Reply With Quote
Old 07-19-2012, 05:12 PM   #4
musicguy50
New Member
 
Join Date: Jul 2012
Posts: 16
Quote:
Originally Posted by Doberman View Post
Before anyone could give you any suggestions you might need to give some specifics.

1. Training History (Programs and how you did on them)
2. Training Age (How long you've been training)
3. Body composition or even better pictures
4. Competitive History if there is one
5. Injuries
6. Equipment you have access to

This would be a big help.
Thank you very much.
1. Training History - Programs - Starting Stregnth - Got thicker overall, but didn't get big in certain places I wanted, like chest. I did a 5x5 program, and pretty much the same. I ran IronAddicts Simple Power Based Routine, and got my lifts up I was 156 lbs benching 240x3/Squating 295x6/ and Deadlifiting 325x5/ Nothing crazy but it was tough for me. Overall on that program I gained size, but not good size, more fat than anything else. I then ran a upper/lower type routine more of a bodypart split where almost everything was hit twice a week, higher volume higher reps, and this made me grow and look my best, more than anything. The lighter weight doing 8-15 reps really made a difference for me. I hit my tri's and arms with more volume and they grew, same with my chest. I seemed to respond better to the volume.

2. Training Age - 24 years old now, training seriously and consistently for about 3 years. (trained for more than that but not doing smart things)

3. Bodycomposition i'm about 151 lbs now, around 11-13% bodyfat.

4. No competetive history.

5. No Injuries

6. Home gym with good equipment:
Power Rack
Bench with leg curl + leg extension
Adjustable Dumbbells
Olympic Barbell
High and Low Cable Pully System
Captains chair for dips
Bands
Ez Curl Bar
musicguy50 is offline   Reply With Quote
Old 07-19-2012, 05:48 PM   #5
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 3,415
http://www.intensemuscle.com/showthread.php?t=10456
__________________
SAVE 5-10% @ TRUENUTRITION.com Use code: LEO100

- Success is the best revenge
LG1 is online now   Reply With Quote
Old 07-19-2012, 06:11 PM   #6
DCBliever
Intense Muscle Competitor
 
DCBliever's Avatar
 
Join Date: Feb 2006
Posts: 4,893
Quote:
Originally Posted by musicguy50 View Post
Thank you very much.
1. Training History - Programs - Starting Stregnth - Got thicker overall, but didn't get big in certain places I wanted, like chest. I did a 5x5 program, and pretty much the same. I ran IronAddicts Simple Power Based Routine, and got my lifts up I was 156 lbs benching 240x3/Squating 295x6/ and Deadlifiting 325x5/ Nothing crazy but it was tough for me. Overall on that program I gained size, but not good size, more fat than anything else. I then ran a upper/lower type routine more of a bodypart split where almost everything was hit twice a week, higher volume higher reps, and this made me grow and look my best, more than anything. The lighter weight doing 8-15 reps really made a difference for me. I hit my tri's and arms with more volume and they grew, same with my chest. I seemed to respond better to the volume.

2. Training Age - 24 years old now, training seriously and consistently for about 3 years. (trained for more than that but not doing smart things)

3. Bodycomposition i'm about 151 lbs now, around 11-13% bodyfat.

4. No competetive history.

5. No Injuries

6. Home gym with good equipment:
Power Rack
Bench with leg curl + leg extension
Adjustable Dumbbells
Olympic Barbell
High and Low Cable Pully System
Captains chair for dips
Bands
Ez Curl Bar
Look up CS Sloan full body workouts in the blog tight tan slacks of deszos ban, just google it, some cool home gym routines in there
__________________
For Training Inquiries go see the HNIC
To view links or images in signatures your post count must be 2 or greater. You currently have 0 posts.
anything else is uncivilized
DCBliever is offline   Reply With Quote
Old 07-19-2012, 06:24 PM   #7
steel1970
Intense Muscle Competitor
 
steel1970's Avatar
 
Join Date: Jan 2008
Location: New Jersey
Posts: 4,040
Just curious as to how you came up with your bodyfat percentage.....Did you actually have it tested or are you guessing?
__________________
STEEL


To view links or images in signatures your post count must be 2 or greater. You currently have 0 posts.



"SIMPLICITY, CONSISTENCY, INTENSITY"
Use my discount code at
To view links or images in signatures your post count must be 2 or greater. You currently have 0 posts.

Enter code STS987 and get 5% off
steel1970 is offline   Reply With Quote
Old 07-19-2012, 06:55 PM   #8
mentalflex
ISOM Winner February 2012
 
mentalflex's Avatar
 
Join Date: May 2009
Location: Maryland
Posts: 2,901
Cool. OK, Now what are your training goals?

When you see where you are at and where you want to be you can create the most effective plan. So not just, I want to be big and ripped, but specifically, what do you want.

How often can you train, what is your recovery ability, what is you schedule like, how is your nutrition, stress, family, career....etc?

Quote:
Originally Posted by musicguy50 View Post
Thank you very much.
1. Training History - Programs - Starting Stregnth - Got thicker overall, but didn't get big in certain places I wanted, like chest. I did a 5x5 program, and pretty much the same. I ran IronAddicts Simple Power Based Routine, and got my lifts up I was 156 lbs benching 240x3/Squating 295x6/ and Deadlifiting 325x5/ Nothing crazy but it was tough for me. Overall on that program I gained size, but not good size, more fat than anything else. I then ran a upper/lower type routine more of a bodypart split where almost everything was hit twice a week, higher volume higher reps, and this made me grow and look my best, more than anything. The lighter weight doing 8-15 reps really made a difference for me. I hit my tri's and arms with more volume and they grew, same with my chest. I seemed to respond better to the volume.

2. Training Age - 24 years old now, training seriously and consistently for about 3 years. (trained for more than that but not doing smart things)

3. Bodycomposition i'm about 151 lbs now, around 11-13% bodyfat.

4. No competetive history.

5. No Injuries

6. Home gym with good equipment:
Power Rack
Bench with leg curl + leg extension
Adjustable Dumbbells
Olympic Barbell
High and Low Cable Pully System
Captains chair for dips
Bands
Ez Curl Bar
__________________
Be true to yourself and fuel your body with nothing less the highest quality supplements. Only available at TrueNutrition.com Use discount code: KSP945 to save 5% on your order!

Stickies...just read the damn stickies...

2014 Xcalibur Cup Bantam Open - 1st
2014 Tracey Greenwood Classic Bantam Open - 1st


To view links or images in signatures your post count must be 2 or greater. You currently have 0 posts.
mentalflex is offline   Reply With Quote
Old 07-19-2012, 07:11 PM   #9
musicguy50
New Member
 
Join Date: Jul 2012
Posts: 16
Quote:
Originally Posted by mentalflex View Post
Cool. OK, Now what are your training goals?

When you see where you are at and where you want to be you can create the most effective plan. So not just, I want to be big and ripped, but specifically, what do you want.

How often can you train, what is your recovery ability, what is you schedule like, how is your nutrition, stress, family, career....etc?
Training goals is to look "jacked" pretty much. I want to look as close to as the on steroid meat head look without actually taking juice, if that makes sense. I want to look big but not fat. I;m not trying to get down to 7% bodyfat or anything, but I would like to look jacked but also somewhat lean. Specifically, big chest, big arms, shoulders, back.. My legs are naturally big. And believe it or not, they grew from Squating 8-10 reps more than when doing heavy weights for 5 reps.

I can train as much as possibly really. I work a full time job, but i'm single, no kids, and have the home gym right at my disposal. I mean, i'm not going to be able to twice twice a day, but you know what I mean, a 10-6 monday to friday job.

My stress is not bad, nutrition is on, family things are alright-- trying to find a career now which is tough, but .. My recovery ability to above average I would say.

And I didn't get my bodyfat measured but i have been told, and have an understanding, so im pretty confident in my guess.
musicguy50 is offline   Reply With Quote
Old 07-19-2012, 08:31 PM   #10
mentalflex
ISOM Winner February 2012
 
mentalflex's Avatar
 
Join Date: May 2009
Location: Maryland
Posts: 2,901
If you tend to do well with volume and have good recovery, based on what you are looking to do, you might do well with a program that uses a variety of rep ranges, exercises and training loads.

One program that I did and really liked for combining a variety or rep schemes and loads for both density and thickness and hypertrophy is a version of Layne Norton's Power-Hypertrophy Adaptive Training (PHAT). You hit each muscle group 2 times per week but differently each time. The layout looks like this:

Day 1: Upper Body Power
Day 2: Lower Body Power
Day 3: Rest
Day 4: Back and Shoulders Hypertrophy
Day 5: Lower Body Hypertrophy
Day 6: Chest and Arms Hypertrophy

Then a sample program would look like this:

Day 1: Upper Body Power Day
Pulling Power Movement: Bent over or Pendlay rows
3 sets of 3-5 reps
Assistance Pulling movement: Weighted Pull ups
2 sets of 6-10 reps
Auxiliary Pulling movement: Rack chins
2 sets of 6-10 reps
Pressing Power Movement: Flat dumbbell presses
3 sets of 3-5 reps
Assistance pressing movement: Weighted dips
2 sets of 6-10 reps
Assistance pressing movement: Seated dumbbell shoulder presses
3 sets of 6-10 reps
Auxiliary curling movement: Cambered bar curls
3 sets of 6-10 reps
Auxiliary extension movement: Skull crushers
3 sets of 6-10 reps

Day 2: Lower Body Power Day
Pressing Power Movement: Squats
3 sets of 3-5 reps
Assistance pressing movement: Hack Squats
2 sets of 6-10 reps
Assistance extension movement: Leg extensions
2 sets of 6-10 reps
Assistance pulling movement: Stiff legged deadlifts
3 sets of 5-8 reps
Assistance pulling/curling movement: Glute ham raises or lying leg curls
2 sets of 6-10 reps
Auxiliary calf movement: Standing calf raise
3 sets of 6-10 reps
Auxiliary calf movement: Seated calf raise
2 sets of 6-10 reps

Day 3: Rest

Day 4: Back and Shoulders Hypertrophy Day
Pulling Power Exercise speed work: Bent over or Pendlay rows
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pulling movement: Rack chins
3 sets of 8-12 reps
Hypertrophy pulling movement: Seated cable row
3 sets of 8-12 reps
Hypertrophy pulling movement: Dumbbell rows or shrugs bracing upper body against an incline bench
2 sets of 12-15 reps
Hypertrophy pulling movement: Close grip pulldowns
2 sets of 15-20 reps
Hypertrophy shoulder movement: Seated dumbbell presses
3 sets of 8-12 reps
Hypertrophy shoulder movement: Upright rows
2 sets of 12-15 reps
Hypertrophy shoulder movement: Side lateral raises with dumbbells or cables
3 sets of 12-20 reps

Day 5: Lower Body Hypertrophy Day
Lower Body Power Exercise speed work: Squats
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pressing movement: Hack squats
3 sets of 8-12 reps
Hypertrophy pressing movement: Leg presses
2 sets of 12-15 reps
Hypertrophy extension movement: Leg extensions
3 sets of 15-20 reps
Hypertrophy pulling movement: Romanian deadlifts
3 sets of 8-12 reps
Hypertrophy curling movement: Lying leg curls
2 sets of 12-15 reps
Hypertrophy curling movement: Seated leg curls
2 sets of 15-20 reps
Hypertrophy calf movement: Donkey calf raises
4 sets of 10-15 reps
Hypertrophy calf movement: Seated calf raises
3 sets of 15-20 reps

Day 6: Chest and Arms Hypertrophy Day
Pressing Power Exercise speed work: Flat dumbbell presses
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pressing movement: Incline dumbbell presses
3 sets of 8-12 reps
Hypertrophy pressing movement: Hammer strength chest press
3 sets of 12-15 reps
Hypertrophy fly movement: Incline cable flyes
2 sets of 15-20 reps
Hypertrophy curling exercise: Cambered bar preacher curls
3 sets of 8-12 reps
Hypertrophy curling exercise: Dumbbell concentration curls
2 sets of 12-15 reps
Hypertrophy curling exercise: Spider curls bracing upper body against an incline bench
2 sets of 15-20 reps
Hypertrophy extension exercise: Seated tricep extension with cambered bar
3 sets of 8-12 reps
Hypertrophy extension exercise: Cable pressdowns with rope attachment
2 sets of 12-15 reps
Hypertrophy extension exercise: Cable overhead extensions
2 sets of 15-20 reps

Day 7: Rest
__________________
Be true to yourself and fuel your body with nothing less the highest quality supplements. Only available at TrueNutrition.com Use discount code: KSP945 to save 5% on your order!

Stickies...just read the damn stickies...

2014 Xcalibur Cup Bantam Open - 1st
2014 Tracey Greenwood Classic Bantam Open - 1st


To view links or images in signatures your post count must be 2 or greater. You currently have 0 posts.
mentalflex is offline   Reply With Quote
Old 07-19-2012, 10:46 PM   #11
musicguy50
New Member
 
Join Date: Jul 2012
Posts: 16
Thanks. I've seen this routine before and I am somewhat familiar with it. The only problem I see with it is, it is 5 days which isnt terrible, but what I don't like is there is a day off.. I'f i'm going to be training 5 days, i'd rather do it straight like monday-friday this way I don't have to train on the weekends..
musicguy50 is offline   Reply With Quote
Old 07-20-2012, 01:49 AM   #12
thedunhill225
Light-heavyweight Member
 
thedunhill225's Avatar
 
Join Date: Jun 2011
Location: dirty jersey
Posts: 1,945
Can you tell me HONESTLY what your rep speed is like? Not what you think it should be or what you think people would want to hear but picture yourself benching.... Count in your head-one thousand and one-one thousand and two-etc... How long does a single rep take you?
__________________
Follow my NEW journal if you please:



To view links or images in signatures your post count must be 2 or greater. You currently have 0 posts.


"They say I'm no good...cause I'm so hood, rich folks do not want me around" 50

"You are you. That is truer than true. There is no one alive who is Youer than You."
Dr. Seuss


I would like to thank all the stupid people of the world. Without you guys I would only be average.


"Tell them bitches get a stick I'm done leading the blind"
Nicki Minaj
thedunhill225 is offline   Reply With Quote
Old 07-20-2012, 03:55 AM   #13
LuNa23
Lightweight Member
 
Join Date: Dec 2010
Posts: 383
Quote:
Originally Posted by musicguy50 View Post
I then ran a upper/lower type routine more of a bodypart split where almost everything was hit twice a week, higher volume higher reps, and this made me grow and look my best, more than anything. The lighter weight doing 8-15 reps really made a difference for me. I hit my tri's and arms with more volume and they grew, same with my chest. I seemed to respond better to the volume.
Just wondering, why are you not going back to this routine?
__________________

To view links or images in signatures your post count must be 2 or greater. You currently have 0 posts.
LuNa23 is offline   Reply With Quote
Old 07-20-2012, 04:54 AM   #14
Muscle@Duke
Light-heavyweight Member
 
Muscle@Duke's Avatar
 
Join Date: Feb 2009
Posts: 818
If you do well with lighter weights and more volume you should geally look into Vince Girondas training. Hell even Nubrets split could work, but it is a ton of volume and as a natural you may burn out quick.
__________________
Heavy squats fix everything.
Muscle@Duke is offline   Reply With Quote
Old 07-20-2012, 02:13 PM   #15
musicguy50
New Member
 
Join Date: Jul 2012
Posts: 16
Quote:
Originally Posted by Muscle@Duke View Post
If you do well with lighter weights and more volume you should geally look into Vince Girondas training. Hell even Nubrets split could work, but it is a ton of volume and as a natural you may burn out quick.
where can I found those? and yes I am a natural, so..?
musicguy50 is offline   Reply With Quote
Old 07-20-2012, 03:25 PM   #16
mentalflex
ISOM Winner February 2012
 
mentalflex's Avatar
 
Join Date: May 2009
Location: Maryland
Posts: 2,901
Here is one workout I have on Serge Nubret:

Monday: Chest, Quads and Abs
Tuesday: Back, Hamstrings and Abs
Wednesday: Shoulders, Arms, Calves and Abs
Thursday: Chest, Quads and Abs
Friday: Back, Hamstrings and Abs
Saturday: Shoulders, Arms, Calves and Abs
Sunday: Rest (abs only)

He kept rest periods to a minimum, 1 minute max during his training.

Monday:

Quads

Squats – 8 sets of 12 reps
Leg Press – 6 sets of 12 reps
Leg Extension – 6 sets of 12 reps

Chest

Bench Press – 8 sets of 12 reps
Flat Bench Flye’s – 6 sets of 12 reps
Incline Bench Press – 6 sets of 12 reps
Incline Flye’s – 6 sets of 12 reps
Dumbbell Pullovers – 6 sets of 12 reps

Tuesday:

Back

Chin-ups – 6 sets of 12 reps
Behind the Neck Lat Pulldowns – 8 sets of 12 reps
Lat Pulldowns to the Front – 6 sets of 12 reps
Barbell Bent-over Rows – 6 sets of 12 reps

Hamstrings

Lying Leg Curl – 8 sets of 15 reps
Standing Leg Curl – 8 sets of 15 reps

Wednesday:

Shoulders

Behind the Neck Barbell Press – 6 sets of 12 reps
Alternate Dumbbell Front Raise – 6 sets of 12 reps
Barbell Upright Row – 6 sets of 12 reps
Cable Lateral Raise – 6 sets of 12 reps

Arms

Barbell Curl superset with Triceps Pushdowns – 8 sets of 12 reps
Dumbbell Curl superset with Triceps Dips – 8 sets of 12 reps

Calves

Standing Calf Raises – 8 sets of 12 reps
Seated Calf Raises – 8 sets of 12 reps

Thursday:

(Same as Monday)

Quads

Squats – 8 sets of 12 reps
Leg Press – 6 sets of 12 reps
Leg Extension – 6 sets of 12 reps

Chest

Bench Press – 8 sets of 12 reps
Flat Bench Flye’s – 6 sets of 12 reps
Incline Bench Press – 6 sets of 12 reps
Incline Flye’s – 6 sets of 12 reps
Dumbbell Pullovers – 6 sets of 12 reps

Friday:

(Same as Tuesday)

Back

Chin-ups – 6 sets of 12 reps
Behind the Neck Lat Pulldowns – 8 sets of 12 reps
Lat Pulldowns to the Front – 6 sets of 12 reps
Barbell Bent-over Rows – 6 sets of 12 reps

Hamstrings

Lying Leg Curl – 8 sets of 15 reps
Standing Leg Curl – 8 sets of 15 reps

Saturday:

(Same as Wednesday)

Shoulders

Behind the Neck Barbell Press – 6 sets of 12 reps
Alternate Dumbbell Front Raise – 6 sets of 12 reps
Barbell Upright Row – 6 sets of 12 reps
Cable Lateral Raise – 6 sets of 12 reps

Arms

Barbell Curl superset with Triceps Pushdowns – 16 sets of 12 reps
Dumbbell Curl superset with Triceps Dips – 16 sets of 12 reps

Calves

Standing Calf Raises – 8 sets of 12 reps
Seated Calf Raises – 8 sets of 12 reps

Sunday - OFF
__________________
Be true to yourself and fuel your body with nothing less the highest quality supplements. Only available at TrueNutrition.com Use discount code: KSP945 to save 5% on your order!

Stickies...just read the damn stickies...

2014 Xcalibur Cup Bantam Open - 1st
2014 Tracey Greenwood Classic Bantam Open - 1st


To view links or images in signatures your post count must be 2 or greater. You currently have 0 posts.
mentalflex is offline   Reply With Quote
Old 07-20-2012, 03:26 PM   #17
mentalflex
ISOM Winner February 2012
 
mentalflex's Avatar
 
Join Date: May 2009
Location: Maryland
Posts: 2,901
Here is Vince Gironda's 8x8 Routine:

He used a 60-90 second rest interval and said it was normal to reach failure at rep 6 or 7 in the last set or two.

DAY 1
Chest
Decline low cable crossover (touch hands at waistline) 8 X 8
Bench press to neck 8 X 8
Incline Dumbbell Press (palms facing each other) 8 X 8
Wide Grip V-Bar Dips 8 X 8

Biceps
Drag Curl 8 X 8
Preacher curl (top of bench at low pec line) 8 X 8
Incline Dumbbell Curl 8 X 8

Forearms
Zottman Curl 8 X 8
Barbell Wrist Curl 8 X 8

DAY 2
Shoulders
Dumbbell Side Lateral raise seated 8 X 8
Wide Grip upright row 8 X 8
Front to back barbell shoulder press 8 X 8
Dumbbell bent over rear deltoid lateral 8 X 8

Triceps
Kneeling rope extension 8 X 8
Lying Tricep Extension 8 X 8
2 Dumbbell Tricep Kickback 8 X 8

DAY 3
Back
Sternum Chin up 8 X 8
High bench two dumbbell rowing 8 X 8
Low cable row with 18" high pulley 8 X 8
Medium Grip Lat Pulldown to Chest 8 X 8

Abs
Double Crunch (pull in knees and elbows together at same time) 8 X 8
Weighted Crunch 8 X 8
Lying Bent Knee Leg Raises 8 X 8

DAY 4
Quads
Front Squat 8 X 8
Hack machine squat 8 X 8
Sissy Squat 8 X 8
Leg Extension 8 X 8

Hamstrings
Supine Leg Curl 8 X 8
Seated leg Curl machine 8 X 8

Calves Standing Calf raise 8 X 20
Seated Calf raise 8 X 20
__________________
Be true to yourself and fuel your body with nothing less the highest quality supplements. Only available at TrueNutrition.com Use discount code: KSP945 to save 5% on your order!

Stickies...just read the damn stickies...

2014 Xcalibur Cup Bantam Open - 1st
2014 Tracey Greenwood Classic Bantam Open - 1st


To view links or images in signatures your post count must be 2 or greater. You currently have 0 posts.

Last edited by mentalflex; 07-20-2012 at 03:30 PM.
mentalflex is offline   Reply With Quote
Old 07-20-2012, 04:14 PM   #18
Swaminator
Intense Muscle Competitor
 
Swaminator's Avatar
 
Join Date: Aug 2010
Posts: 276
I was (still am) a big DC fan. But, I switched it up because honestly I became too much of a wuss to push through my plateus on exercises like WM squats and the big taxing exercises. So I went to a higher rep, higher volume routine...something I have never done in my life. I have responded very well to that Y3T workout. Like I said, I have never done the high rep stuff so thats probably the reason, my body wasn't used to it and had to adapt. Anyway you can read about it HERE

PS once I grow my balls back I am going to DC it again.
__________________
"That's a clown question bro." Bryce Harper 2012
Swaminator is offline   Reply With Quote
Old 07-20-2012, 06:59 PM   #19
Muscle@Duke
Light-heavyweight Member
 
Muscle@Duke's Avatar
 
Join Date: Feb 2009
Posts: 818
Good work there mental
__________________
Heavy squats fix everything.
Muscle@Duke is offline   Reply With Quote
Old 07-20-2012, 08:30 PM   #20
musicguy50
New Member
 
Join Date: Jul 2012
Posts: 16
Quote:
Originally Posted by mentalflex View Post
Here is Vince Gironda's 8x8 Routine:

He used a 60-90 second rest interval and said it was normal to reach failure at rep 6 or 7 in the last set or two.

DAY 1
Chest
Decline low cable crossover (touch hands at waistline) 8 X 8
Bench press to neck 8 X 8
Incline Dumbbell Press (palms facing each other) 8 X 8
Wide Grip V-Bar Dips 8 X 8

Biceps
Drag Curl 8 X 8
Preacher curl (top of bench at low pec line) 8 X 8
Incline Dumbbell Curl 8 X 8

Forearms
Zottman Curl 8 X 8
Barbell Wrist Curl 8 X 8

DAY 2
Shoulders
Dumbbell Side Lateral raise seated 8 X 8
Wide Grip upright row 8 X 8
Front to back barbell shoulder press 8 X 8
Dumbbell bent over rear deltoid lateral 8 X 8

Triceps
Kneeling rope extension 8 X 8
Lying Tricep Extension 8 X 8
2 Dumbbell Tricep Kickback 8 X 8

DAY 3
Back
Sternum Chin up 8 X 8
High bench two dumbbell rowing 8 X 8
Low cable row with 18" high pulley 8 X 8
Medium Grip Lat Pulldown to Chest 8 X 8

Abs
Double Crunch (pull in knees and elbows together at same time) 8 X 8
Weighted Crunch 8 X 8
Lying Bent Knee Leg Raises 8 X 8

DAY 4
Quads
Front Squat 8 X 8
Hack machine squat 8 X 8
Sissy Squat 8 X 8
Leg Extension 8 X 8

Hamstrings
Supine Leg Curl 8 X 8
Seated leg Curl machine 8 X 8

Calves Standing Calf raise 8 X 20
Seated Calf raise 8 X 20
Thanks to you and all of you. But damn that routine is a dammmmmmmmmmmmn ton of volume.. there is no way i'd be able to get through that.. people, natty lifters do that??
musicguy50 is offline   Reply With Quote
Old 07-20-2012, 09:26 PM   #21
leon79
New Member
 
Join Date: Nov 2008
Posts: 10
Quote:
Originally Posted by musicguy50 View Post
Thanks to you and all of you. But damn that routine is a dammmmmmmmmmmmn ton of volume.. there is no way i'd be able to get through that.. people, natty lifters do that??
I might add that that particular routine is, I believe, Tom Venuto's take on Gironda's principles. And yes, that is, in my opinion, too much volume and too little frequency for a natural. The actual routines that Gironda himself recommended had much lower daily and per-muscle volume, and instead had you working each muscle 2-3 times a week, with only one exercise per body part (if doing one of his 3x8, 6x6, 8x8, etc., schemes). Also, Gironda would have you go as little as 15 seconds, and likely no more than 45-60 seconds, between sets, but it's up to the individual to find their sweet spot. Just know that Gironda advocated increased density, or little rest between sets, over any sheer amount of weight.

If you choose one of Gironda's schemes, keep in mind that he often started people at 3x8, then progressed to 5x5, on to 6x6, and so on, all the while keeping the density high. He considered 8x8 to be too stressful to be used on all exercises at all times, and usually reserved it for specialization or pre-contest training. Most who trained with him say that 6x6 was his preferred scheme for most people, most of the time. Really, the exact scheme doesn't matter, so long as you can handle it and you chase the high density, but also keep in mind that, with this kind of training, you might only attempt to raise the weight on each exercise every few sessions, rather than every time around.
leon79 is offline   Reply With Quote
Old 07-20-2012, 10:09 PM   #22
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 3,415
Check out Charles Poliquin GVT
__________________
SAVE 5-10% @ TRUENUTRITION.com Use code: LEO100

- Success is the best revenge
LG1 is online now   Reply With Quote
Old 07-21-2012, 09:59 AM   #23
exmgq
Intense Set of the Month August 2007
 
exmgq's Avatar
 
Join Date: Apr 2006
Location: myrtle beach sc, usa
Posts: 436
pick something and start and make changes as you go along. simple enough? =0)
__________________
site owner of ironaddicts.com
exmgq is offline   Reply With Quote
Old 07-21-2012, 10:13 AM   #24
RedSkull
TEAMSKIP.net web designer
 
RedSkull's Avatar
 
Join Date: Jul 2006
Posts: 6,823
Quote:
Originally Posted by exmgq View Post
pick something and start and make changes as you go along. simple enough? =0)
x2

If you watch Longevity DVD Skip's routine sounds like something you'd respond well to. 3-4 exercises for 2-3 work sets per area.
__________________

To view links or images in signatures your post count must be 2 or greater. You currently have 0 posts.
to discuss website/video/dvd etc. related work.



To view links or images in signatures your post count must be 2 or greater. You currently have 0 posts.


To view links or images in signatures your post count must be 2 or greater. You currently have 0 posts.





To view links or images in signatures your post count must be 2 or greater. You currently have 0 posts.
- shirt/tank designs by RedSkull, as worn by IFBB Pros!
RedSkull is offline   Reply With Quote
Old 07-21-2012, 11:26 AM   #25
JohnnyBravo
Light-heavyweight Member
 
Join Date: Jul 2007
Posts: 1,426
Quote:
Originally Posted by exmgq View Post
pick something and start and make changes as you go along. simple enough? =0)
Quote:
Originally Posted by RedSkull View Post
x2

If you watch Longevity DVD Skip's routine sounds like something you'd respond well to. 3-4 exercises for 2-3 work sets per area.
As a fellow young guy, listen to this advice. It matters very little what routine you pick to get hypertrophy, as long as it is reasonable. Any of the routines posted so far will work, as well as what redskull said, 5x5, etc, etc.

What matters is that you stick to one, but what really matters (or what really made the difference for me) was diet and progression. It doesn't always have to be the same routine, but eat above maintenance (as in, gain weight) and make sure your strength numbers go up on a regular basis (you should be stronger by at least a little each month).

They don't have to fly up, you aren't a powerlifter, but let's say you bench 225 now. You should be aiming to do that for reps. Then set your sights on 275 for reps, etc, etc. Progression (in poundage, by better form, by less rest or by more sets) is really the only thing you can change while training, so that is what you need to be looking for.

Good luck! Keep in mind, if you are a natty, the size will come slowly, but it will come eventually, so be realistic with yourself.
JohnnyBravo is offline   Reply With Quote
Reply

Bookmarks

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off



All times are GMT -4. The time now is 09:45 PM.






Powered by vBulletin Version 3.6.8
Copyright 2000 - 2009, Jelsoft Enterprises Ltd.