In 2005 you described this as best ever routine. Would you stand by in 2020? Change 10-5 to 10-10? Or 30-10-30? Please and Thanks! Your time and help are greatly appreciated!
1 Squat with barbell
2. Pullover with one dumbbell
3. Squat with barbell
4. Pullover with one dumbbell
5. Leg extension/Leg curl
6. Lateral raise with dumbbells
9. Negative dip
10. Negative chinup
Wow! So cool to be getting coaching from you. Currently trying to get from 12.5% to 9.9% BF by end of November so doing more abbreviated but will try then with slight caloric surplus. Maybe by 4-6 weeks, we’ll have a new book with cool new tweaks. Your time and help are greatly appreciated!
After 2 weeks vacation I decided to change up my routine…day 1
Leg press supersetted with calf press
Pec deck superseded with machine incline press
Db wrist curl
Nautilus chest press
Nautilus pullover supersetted with nautilus pull down
Nautilus shoulder press
Nautilus low back
The great thing about the big routine is that it is built around what has proven to work over the years. High rep squats with pullovers, plus chins and dips.
We so often get carried away with advanced techniques, rep speed, equipment, etc ,which all have their place . But without working hard and consistently the are meaningless in terms of results, which any protocol is ultimately judged by.
I know Darden’s book says this is one of his most popular (i.e., most requested) routines. For the most part I can see why, except for the use of two sets of dumbbell pullovers. I’ve never liked that exercise, mostly because it loads your shoulders most heavily when they are in there most vulnerable position. It never felt like a good lat exercise, and I am way too old to experience any rib cage expansion (as are most of Dr Darden’s fans). I wonder if most people doing this routine end up using either a pullover machine, or make some other substitution?
Thanks for the suggestion. I thought maybe a straight arm pulldown on a lat machine might be the closest substitute for a machine pullover. Of the two you suggest, I’d probably favor the barbell row, just because the routine already has two sets of chins.
I mentioned this a while back on the previous site but maybe it bears repeating.
My home gym pullover is to use ab straps in a pull down machine. Insert elbows into ab straps, sit, and push down. It makes for a single joint lat exercise but perhaps not quite the range of motion of an actual pullover machine.
Average Al…I love Bill DeSimone’s idea of doing the straight arm pull down on an overhead pulley. I use a split stance and only one arm at a time, so that I’m not “pulled” by the machine’s weights. Great lat exercise.
Dr. Darden, with your new beliefs on training just short of failure rather than to failure, would you now recommend following that principle with this “BIG” Routine and all of your other older routines?