How do you compose your scheldge & whats on it?

FrostyMcFailure

FrostyMcFailure

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Aug 17, 2004
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so whats are your rules for building a routine/schedule and whats on yours? Be specific!

iight i was taught what i know at a young age so bare with me & do point out if its outdated.


Certain muscles need to be done on the same day since similar secondary muscles are worked & this will avoid over training them. Also, compound exercise movements are to be done first since they require more energy & aid from secondary muscle groups. Example: Chest benches require tricep support & slightly deltoid.

When building a schedule for myself or someone else its important to know desired results. I personally neglect lower body mad & fixate on upper body, especially the V-taper. For this ill target mostly every muscle group but i do kinda neglect the traps. I like to do 2-3 exercises for each muscle for that day on 4-12reps and sets of 3 pending on weight and goal.

My schedule looks something like this when i have a lot of free time & motivation and the second variation when im working & schooling:

sunday: biceps, lats, traps, spinal erectors,
monday: 120lb heavy bag session & speed bag followed by jump rope & treadmill
tuesday: off
wensday: Chest, Triceps, deltoids,
thursday: hacky sack, basketball, something aerobic/sports
friday: MUSCLE MILK!! Gotta drink lots of that along with real milk *i only rock 0% fat* which is like 7gs of protein per cup.
saturday: off
 
Schedule

I apologize but I am unfamiliar with a lot of muscle names but I will try my best to specify.

Every other sunday - Chest (pectoral muscles) inclined and declined, Biceps (curls, not working out well haha), triceps, Upper Back, Shoulders

Monday - Swim for half an hour. (generally breast stroke), 10m bike ride (depends on weather and pollen amt.)

Tuesday - Chest (pectoral muscles) inclined and declined, Biceps (curls, not working out well haha), triceps, Upper Back, Shoulders

Wednesday - Swim for half an hour. (generally breast stroke), 10m bike ride (Weather and pollen)

Thursday - Same as Sun and Tues

Friday - Off

Sat - Off

Which leads me to a question, Is it bad to try and work out all your muscles while your at the gym?
 
Not working legs=FAIL... Its just so much more difficult to add upper body mass if your not working your lower body. Plus have you ever seen someone who spends their whole life working just their upper body and neglecting their legs? They look so stupid, like if you pushed them in the chest they'd topple as their so top heavy...

I'm doing a push pull routine which looks something like this:

Workout A: Squats, Bench, Military Press, Dips, Tri-Pulldowns, Pullovers

Workout B: Deadlifts, Bent-Over Rows, Chinups, Pulldowns, Shrugs, Cleans

Usually run 4 sets of 8-12 reps. I'll usually start 5-10kgs off my PB and get closer to it (or over it) depending on how I'm doing.

I try and do 3 of those workouts a week so usually A, B, A one week and B, A, B the next. If I fancy going to the gym and extra time I'll do some crunches, hanging leg lifts and then hit the cardio.
 
^ I think you would see much better gains if you split OH Pressing and Benching apart at least 48 hours.

I rotate back and forth between vertical pushing/pulling and horizontal pushing/pulling

and squatting and deadlifting (never max on the same day)

edit - and why cleans listed last? Do you do them last? They should be done at the beginning of a workout since they involve dynamic 'power' movement.
 
I always mix up my order of exercises. But your right I do often find myself cleaning first (its easily the most "fun" lift...)

Do you mean you do vertical push/pull on the same day? Or that you do at least 4 workouts a week?
 
when I pull I also push

feels right to me that way

so I'll do:
OH Press
weighted pullups

and then some assistance (lateral raises, face pulls, calves, abs, etc)

or like:
floor press
heavy as possible DB row
and assistance (cable flies, upright row, calves, abs, etc).

I'll also throw squat and deadlift in there, but I like to do those once a week max. Otherwise it is way too hard to make linear progress.

thats just me though.

Check out the 'baby got back' routine for something close to what I do now (working REAL well).
 
p-mo said:
I'm doing a push pull routine which looks something like this:

Workout A: Squats, Bench, Military Press, Dips, Tri-Pulldowns, Pullovers

Workout B: Deadlifts, Bent-Over Rows, Chinups, Pulldowns, Shrugs, Cleans

Usually run 4 sets of 8-12 reps. I'll usually start 5-10kgs off my PB and get closer to it (or over it) depending on how I'm doing.

I try and do 3 of those workouts a week so usually A, B, A one week and B, A, B the next. If I fancy going to the gym and extra time I'll do some crunches, hanging leg lifts and then hit the cardio.
Click to expand...

This looks really good. I'll have to try it when my current routine runs its course. Though, every other day doing either squats or deadlifts looks pretty scary to me.

One of my favorite routines is the infamous 3 on 1 off. You know, the old "chest, back, legs, rest, repeat". It adds mass quickly, and you can shuffle the order of the body parts so that you can target your weak link on day 1.

Right now, I'm sort of doing a "direct/indirect" thing that I more or less just made up myself. Day 1: Quads and shoulders, Day 2: rest, Day 3: Chest and arms, Day 4: rest, Day 5: Back and hamstrings, Day 6 & 7 rest. What I like about this is that I can do squats on leg day and deadlifts on back day without running the risk of overtraining that I would on the 3-1 schedule.
 
Basically a five day plan, alternating push/pull days, with cardio everyday. I'm usually in and other in about 1.5-2 hours, unless I throw in a swim.

:) But honestly, any day I'm in there is going to be a good day. Still get some feelings of regret when I see others doing deadlifts and squats... those the were the days. Loved those exercises.
 
Binge Artist said:
This looks really good. I'll have to try it when my current routine runs its course. Though, every other day doing either squats or deadlifts looks pretty scary to me.
Click to expand...

Ya my legs hurt most of the time.... And they're easily my "biggest" bodypart at the moment.

I usually only go max on 1 of squat/DL per week. so if I'm doing 2 days of deadlifts and 1 of squats I'll make my squats at maximum and go maybe 80% on DL.
 
Mon - squats 3 sets of 12, legpress 3 sets of 12, weighted calf raises 2 sets of 20
deadlift 3 sets of 8, weighted situps 3 sets of 20

Tues - warmup 20 pushups, dips 3 sets of 15, flat bench 3 sets of 10, dumbbell pullover 3 sets 12, dumbbell flies 3 sets 12, french curl 3 sets 10

Wed. - off

Thurs - dumbbell military press 3 sets 12, vertical side lateral raises 3 sets 12, forward raises 3 sets 12, bentover lateral raise 3 sets 12

Fri. - pullups 3 sets to failure, dumbell rows 3 sets 12, rowing machine 3 sets 12, shrugs 3 sets 10, dumbbel curls 3 sets 10
 
Currently MWF with squats on M/F and deadlifts W. These are done first and then I follow up the money maker exercise with dumbbell military presses, various pullup variations (sometimes BORs instead), lateral or front raises with either DBs or 45lb plate, and then some leg raises for burn-out ab work at the end. Don't really like the bench...

Used to structure it like so, and might switch back:

M/Th: Front squats, weighted pulls/BORs, accessory work (calves, forearms, abs)
T/F: Deadlifts, military presses, accessory work

I was out of the gym in 30 minutes using 3x8 and managed some good improvements when my diet was intact. Right now I'm 151lbs @ 5' 9'' and just beginning on the path back to righteousness. Being skinnyfat sucks.
 
here's my new schedule I'm testing out. Its kinda weird.

Day 1:
Hang Clean 6x4
OH press 6x4
Box Squats 6x4
Chinups 3x20

Day 2:
Floor Press 6x4
DB Rows 6x4
Rack Pulls 6x4
Chinups 3x20

Day 3: REST

Day 4: REST

Day 5: Repeat Cycle

I had to figure out a way to have two days off on the reg cause I want to get out a lot for camping, fishing, hiking, biking, climbing trips every few (2) days this summer (I am blessed to not have to have a job for 3 months). I also do 30 minutes of light cardio after each workout cause I'm trying to do a slight recomposition and it helps so I don't have to cut more calories than I'm used to eating. Trying to get more and more jacked cause in september gonna run another cycle half gram test and half gram EQ with a frontload of 4-6 weeks dianabol. Yeahhhhh baby feel good.
 
^He is a climber so chinups are possibly his most important exercise. I have to say about 3/4 years ago when I didnt have money for the gym and only had a chinup bar (and I weighed 40lbs less) I could probably have done it. Now I'd struggle to get 1 set of 20. 3 sets of 8 is about what I usually do at the moment.

I'd like to get back to where I was though so I'm thinking about getting my bar back and using a routine similar to another routine I'm doing to improve the number of pushups I can perform. If I can manage to get up to doing 1 set of 25-30 chins I'd be happy.
 
yeah seven years of climbing helped me do chinups a lot. 5 of those years I was climbing 5.12c+ so that helped tons :D

I love doing unweighted chinups. I love weighted pullups (they are almost totally different exercises though!).

I used to be able to do as many pullups as I wanted, I could basically recover while doing them and the only thing that held me back was the same things that hold back a runner (low blood sugar or whatever). But I weighed 30 pounds less than I do now!
 
horrible lifting schedule , but do whatever works for you.. Id never do shoulders and chest the same day
 
well, I fucked up my shoulder last friday, so I'm taking a week off and rethinking my schedule.

Mon-legs
tues- chest/tris
wed-off
thurs-back
fri-off
sat- shoulders
 
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