Okay, this is my final thread for a while as I’ve kind of worn this forum out a bit, lol.
I want to share my routine that helped my to realize the progress I made in the last year that I shared in my most recent post. Check it out if you haven’t already, its entitled “my progrees pics.”
The routine is is based off the principal of progressive tension overload, as well as frequency. As natural bodybuilders (for those who are, not to suggest this routine is not greatly beneficial to those with synthetic help) we are limited to the amount of muscle we can build and increasing frequency is one of the only things we can do to maximize progress, the more growth phases we can put our selves in, the faster we can make progress so long as we are able to recuperate.
DISCLAIMER: the exercises can be interchanged, I.e you can use dumbells in place of barbells, perform inclines in place of flat presses. What’s important is that you’ve chosen an exercise that you feel is beneficial to you and agrees with your body.
The routine I used specifically follows:
Day 1. Chest/shoulders/triceps/calves/traps.
Flat bench press 2x8-10 @ 310#
Incline dumbell press 2x8-10 @ 110# DB’s
Seated shoulder presses 1x8-10 @ 205#
Cable pushdowns 2x10-12 @ 190#
Overhead extensions 2x10-12 @ 120 # DB
Seated calf raises 2x20-25 @ 225 #
Leg press calf raises 2x20-25 @ 405 #
Shrugs 3x20 @ 315#
Day 2. Quads/hams/back/biceps.
*Front squat 2x8-10 @ 325 #
*Back squat 2x8-10 @ 375 #
(These two exercises are interchanged) though sometimes both are performed, I’ll start with the front squat some workouts ahd start with back squats others.
Hack squat 2x8-10 @ 455 #
Seated leg curls or Stiff legs on the hack squat machine 2x10-12
Wide grip pulldowns 2x8-10 @ 245#
Narrow grip pulldowns 2x8-10 @ 225#
Incline barbell rows 2x8-10 @255#
Dumbell upright row 2x10-12 @75 #
Incline DB curls or barbell curls 3x8-10.
I’ve included the weights I use in case anyone is wondering, and since the progression of weights is important to the program.
To progress I recommend starting with 8 Reps on a given workout add one rep per workout until you have reached the upper limit of reps, in this case 10. So it would go, workout 1 8 reps, workout 2 9 reps, workout 3 10 reps.after you have reached 10 reps with a given weight add 5-10 pounds and start back over a t 8 reps.
The workouts will be rotated every there day- to every 3rd day, meaning in 8 days you could train the same body parts up to 4 times and as few as 2 times. An example would look like this:
Day 1 …workout no. 1
Day 2 …workout no. 2
Day 3…either perform workout 1 again or a rest day.
Day 4 either a rest day, workout 2, or if you rested on day three, workout 1 would be performed on this day.
Day 5…ans so on
The idea here is to maximize frequency, some people may be able to train more often than others so I’ve left that part up to the individual. For those who heed a weekly structure:
Begin the following monday with workout 2, workout 1 on Tuesday and so on. So the training days are the same but the workout s switch days if that makes sense.
This style of training has helped me to add 17 pounds in one year while decreasing my body at percentage by 8 %, some of. The progress is due to me being young, but you can’t deny the effectiveness of the routine
Give it a try if you like!