T Nation

Your Favorite Routines/Workouts


#1

Thought this would be a fun thread. I do not mean split but, routine/exercise order.

I recently got back to training at a gym instead of the garage and have changed up exercises.

Using Yates article I really like doing:

Pull

1-Machine Pullovers

2-Close Neutral Grip Pull Downs

3-Seated Rows or Chest Supported Hammer Strength Rows

4-Deadlifts 3-4 inches below the knee

5-Superset: Hammer Curls, E-Z bar curls, and Hammer Strength preachers.

Push

1-Incline DB Bench

2-Flat DB Bench

*Sometimes I'll do dips or hammer strength decline 3 sets.

3-Machine Laterals

4-Push Press

5-Very high rep machine rear delts

6-Superset: Neutral grip Tricep cable, e-z bar tricep press


#2

I think Yates would have something to say about your lack of leg training.


#3

I keep going back to an upper/lower split done on M,Tu, Th, Fr with cardio on Wed and Sat


#4

[quote]Nards wrote:
I keep going back to an upper/lower split done on M,Tu, Th, Fr with cardio on Wed and Sat[/quote]

I think that’s pretty much the perfect routine for 90% of the population.


#5

I’m doing push/pull/legs/push/pull, done Mon-Fri, with a cheeky supplemental abs workout on Sundays when I can be arsed.

The first push/pull days are done a bit heavier, with a lot of heavy barbell work, and the second push/pull days tend to be a bit more pump, drop-set, superset type stuff.

I only train my legs once a week because I’m lazy.


#6

Nards, can you give me an idea of what your upper/lower split looks like. Just started that split for the first time and looking for ideas with regards to exercise selection, order, rep ranges, etc. I’ve done body part splits, full body, push/pull/legs, 531, and never done upper/lower. Thank you.


#7

[quote]Yogi wrote:
I think Yates would have something to say about your lack of leg training.[/quote]

I said favorite. I train legs twice a week but, I do not enjoy it.

Legs

-Leg curls

-Leg press

-Squats

-Hack squats feet together

-super-set: Seated and standing calves.

*on the second leg day I substitute squats or hack squats for high-rep leg ext.


#8

Creeping death by John Meadows


#9

[quote]bobbyPGA wrote:
Nards, can you give me an idea of what your upper/lower split looks like. Just started that split for the first time and looking for ideas with regards to exercise selection, order, rep ranges, etc. I’ve done body part splits, full body, push/pull/legs, 531, and never done upper/lower. Thank you.[/quote]

I keep my reps at 5 or 6 and do 4 or 5 sets.

I keep it simple for exercise selection. I only do one exercise for a body part. So on Monday I’ll do bench and Thursday inclined dumbbell bench…that sort of thing. Legs is squats on Tuesday, front squats and lunges on Friday(it loks like 2 exercises but I see lunges as more hamstrings)

I’m 41 now so I don’t do long workouts as I don’t expect to be gaining any more large amounts of muscle…I’m 240lbs and about 18% fat now and I need to work at being healthy and all that. I actually do extra cardio after each weight training session as well as the Wednesday and Saturday ones.

Pics in my hub if you want to see.


#10

My favorite split is:

Chest/Back/Tris/Bis
Quads/Hams/Delts/Calves/Abs

Repeat 3x a week, with one day off per week

Just picking 2 lifts per body part and rotating them, along with rep ranges daily. Always go back to this when I’m not sure what to do, would run it all the time if I didn’t get bored after a few months.


#11

[quote]Spidey22 wrote:
My favorite split is:

Chest/Back/Tris/Bis
Quads/Hams/Delts/Calves/Abs

Repeat 3x a week, with one day off per week

Just picking 2 lifts per body part and rotating them, along with rep ranges daily. Always go back to this when I’m not sure what to do, would run it all the time if I didn’t get bored after a few months.[/quote]
That’s an interesting split, given that a lot of leg work also works the back (squats and deads) and most chest work also works at least some of the delts.


#12

[quote]Ecchastang wrote:

[quote]Spidey22 wrote:
My favorite split is:

Chest/Back/Tris/Bis
Quads/Hams/Delts/Calves/Abs

Repeat 3x a week, with one day off per week

Just picking 2 lifts per body part and rotating them, along with rep ranges daily. Always go back to this when I’m not sure what to do, would run it all the time if I didn’t get bored after a few months.[/quote]
That’s an interesting split, given that a lot of leg work also works the back (squats and deads) and most chest work also works at least some of the delts. [/quote]

Yeah exercise selection is important. Usually just do isolation work for the delts. Legs I opt for Sumo and SL DL’s, along with High Bar or Front Squats. Then usually avoided any BB rowing, opting for machine or DB’s.

Obviously you’re sore all the time the first week or so, but once you adapt you’re fine. It’s very much an adjustment to the Big Beyond Belief system. I’ve also just taken out the ‘middle’ leg day, that obviously helps with recovery a good deal.


#13

[quote]Spidey22 wrote:

[quote]Ecchastang wrote:

[quote]Spidey22 wrote:
My favorite split is:

Chest/Back/Tris/Bis
Quads/Hams/Delts/Calves/Abs

Repeat 3x a week, with one day off per week

Just picking 2 lifts per body part and rotating them, along with rep ranges daily. Always go back to this when I’m not sure what to do, would run it all the time if I didn’t get bored after a few months.[/quote]
That’s an interesting split, given that a lot of leg work also works the back (squats and deads) and most chest work also works at least some of the delts. [/quote]

Yeah exercise selection is important. Usually just do isolation work for the delts. Legs I opt for Sumo and SL DL’s, along with High Bar or Front Squats. Then usually avoided any BB rowing, opting for machine or DB’s.

Obviously you’re sore all the time the first week or so, but once you adapt you’re fine. It’s very much an adjustment to the Big Beyond Belief system. I’ve also just taken out the ‘middle’ leg day, that obviously helps with recovery a good deal. [/quote]
That makes sense.


#14

Nards, thanks for the reply and the input. Yea, I feel the same about lunges. I reduce direct hammie work on the day I do lunges. Also alternating incl. and flat bench with bb and db as well as alternating front and back squats. My rep ranges are higher, I’ll do the first round of exercises at 8-12 and the second round at 12-15. Thanks again for the feedback. Really enjoying this upper/lower routine.


#15

Spidey22,

Hey, followed your posts over past few years as you seem to be very similar to me strength/experience-wise and quite dedicated. Would you mind going into more detail about this (ramping vs straight sets, how much volume per bodypart, etc.)? I am currently running BBB, but a program with this kind of flexibility is something I’ve never done before and it’s quite interesting. I would like to go back to some volume after I’ve feel like I’ve milked this strength phase for all it’s worth. Also, have you seen good results from this style of training?

I like the 3x a week frequency, as I believe I grow more from it, and also the idea that I can rotate out exercises so that I can learn more about what works for me and what doesn’t.

Thanks!

MG

[quote]Spidey22 wrote:

[quote]Ecchastang wrote:

[quote]Spidey22 wrote:
My favorite split is:

Chest/Back/Tris/Bis
Quads/Hams/Delts/Calves/Abs

Repeat 3x a week, with one day off per week

Just picking 2 lifts per body part and rotating them, along with rep ranges daily. Always go back to this when I’m not sure what to do, would run it all the time if I didn’t get bored after a few months.[/quote]
That’s an interesting split, given that a lot of leg work also works the back (squats and deads) and most chest work also works at least some of the delts. [/quote]

Yeah exercise selection is important. Usually just do isolation work for the delts. Legs I opt for Sumo and SL DL’s, along with High Bar or Front Squats. Then usually avoided any BB rowing, opting for machine or DB’s.

Obviously you’re sore all the time the first week or so, but once you adapt you’re fine. It’s very much an adjustment to the Big Beyond Belief system. I’ve also just taken out the ‘middle’ leg day, that obviously helps with recovery a good deal. [/quote]


#16

[quote]bobbyPGA wrote:
Nards, thanks for the reply and the input. Yea, I feel the same about lunges. I reduce direct hammie work on the day I do lunges. Also alternating incl. and flat bench with bb and db as well as alternating front and back squats. My rep ranges are higher, I’ll do the first round of exercises at 8-12 and the second round at 12-15. Thanks again for the feedback. Really enjoying this upper/lower routine. [/quote]

Thanks.

I like to keep it simple. I try not to fall for all the newest things that exercise gets itself into…even though some of it may be really good ideas but I still think you’ll not fail by sticking to the basics.


#17

[quote]MickyGee wrote:
Spidey22,

Hey, followed your posts over past few years as you seem to be very similar to me strength/experience-wise and quite dedicated. Would you mind going into more detail about this (ramping vs straight sets, how much volume per bodypart, etc.)? I am currently running BBB, but a program with this kind of flexibility is something I’ve never done before and it’s quite interesting. I would like to go back to some volume after I’ve feel like I’ve milked this strength phase for all it’s worth. Also, have you seen good results from this style of training?

I like the 3x a week frequency, as I believe I grow more from it, and also the idea that I can rotate out exercises so that I can learn more about what works for me and what doesn’t.

Thanks!

MG

[/quote]

yeah dude, I can answer any questions ya want.

I personally do my sets kind of pyramid style when I train with this? My goal is to increase reps or weight on the first set, and after that do whatever I need to do to stay in the rep range and adhere to prescribed rest periods. So doing 4 sets of 5-7 with 90s rest would be like

225x5
215x7
215x5
205x6

If that makes sense. Volume, I manipulated in the same BBB does, adding sets or decreasing rest for a 3-6 week phase, then have a period of longer rest/less sets.

I personally like using short rest for the low reps sets, so like sets of 5 for 60-90s rest, and longer rest with the higher rep stuff, like 2 mins for 15 rep Squats or something.

I personally found I made a lot of progress with my back and legs on this program, but I feel if you have ‘stubborn’ body parts, this program can kind of neglect it. I am able to basically eat a ton and still stay very lean with this kind of training, more so then other kinds of training.

Sorry if that’s not clear, if you need more elaboration or clarification I’d be happy to provide it. Maybe ask in my log in the training section, as to not hijack this too much lol