Help with a new routine please.

[crombie09]

I will def rep for good replies!! Ok so most everyone knows Im cutting right now. I posted on a couple other boards what I do for lifting and they said Im over training. I basically go in and do one muscle group ed (chest,back,legs,tris,bis,shoulders) and I mix calves and abs in with those. I do about 18-21 sets for each muscle and heard thats too much. I've been taking 2 days off a week for lifting and 1 day off of cardio. So someone suggested this: "Control" over at SM. I dont know the guy so I figured I'd ask my bros here.

This is one of my favorite splits if not the #1. I like it because it's very flexible and IMO you can train more frequently without over-training.
Basically it would go something like this:

Upper-body workout "A"
-Rows
-Bench
-Decline skull-crushers
-Hammer curls
-One-arm lateral raise

Lower-body workout "A"
-Squats
-Leg curls
-calves

Upper-body workout "B"
-Pull-ups/pull-downs
-Weighted dips
-Tricep pressdowns
-Preacher curls
-one-arm raise to the front
-rear delt raise/reverse pec-deck

Lower-body workout "B"
-Leg-Press
-Romanian Deadlift
-calves

And then pick one of these schedules to do the excersizes, I think I would do the 2nd one b/c I am doing a lot more than this right now yet still making good gains and losing fat.

For a higher volume split, you could do 1 on 1 off. So:
Upper "A"
off
Lower "A"
off
Upper "B"
off
Lower "B"
off

If you have recovery abilities which far exceed the average person and/or you're on tons of gear, GH, slin, etc, you could try the ball-to-the-wall approach:

Upper "A"
Lower "A"
off
Upper "B"
Lower "B"
off

So thats it, just doesnt seem like much to me but hey if the shit works I'll do anything. Also if anyone else has a good idea for me please post it up.

[snickers1]

Re: Help with a new routine please.

18-21 set per muscle group??? that sounds like allot of overtraining to me imo... i mean the max for bi's should be no more then 9 total sets it is a small muscle. and as far as being flexable i don't see how that means you can do more sets... i think you maybe your putting to much thought into it if your cutting then ad in more cable work and more reps not nessasary more sets
i agree you will probally need to do more sets then when your bulking but 18-21 i don't see.

[crombie09]

Re: Help with a new routine please.

18-21 set per muscle group??? that sounds like allot of overtraining to me imo... i mean the max for bi's should be no more then 9 total sets it is a small muscle. and as far as being flexable i don't see how that means you can do more sets... i think you maybe your putting to much thought into it if your cutting then ad in more cable work and more reps not nessasary more sets
i agree you will probally need to do more sets then when your bulking but 18-21 i don't see.

Ok maybe I was over doing it. I'll cut down on sets. What do you think of that split though? And what are you talking about me being flexable?

[snickers1]

Re: Help with a new routine please.

This is one of my favorite splits if not the #1. I like it because it's very flexible and IMO you can train more frequently without over-training.
Basically it would go something like this:

.

that is what i ment ... did you mean flexible as in you willing to change things up or did you mean it as in you can do the splits or something like that?

the split looks fine to me i assume #1=A and #2=b

[a-bomb83]

Re: Help with a new routine please.

looks almost like GVT in a way...German Volume Training. thats rough shit right there.

i'll agree with the masses that 18+sets is way too much. ESPECIALLY if on each exercise (lets say you're doing 5 different exercises per bodypart) you're doing a 10,10,10 or 8x10x12 rep scheme, thats 150 reps...now repeat that to yourself...doesn't that sound like too much? hell yeah it does. and it is!

cutting isn't necessarily based on your training, its all about diet/cardio. stick to 2-3 exercises (consisting of compound such as any form of bench, deadlift, squat, bb and db rows, military press, leave out the dumb cable crossovers and lateral raises and shit) per bodypart and reps in the 6-8 range. heavy as possible too. if you're repping out 185 or 225 12-15 times, wouldn't you rather save that energy and see if you could get about 245 or 265 possibly in the 4-6 rep range? i would. do more reps mean getting 'more cut'???? PHUCK NO THEY DON'T AND GET THAT SHIT OUT OF YOUR HEAD RIGHT THIS SECOND. ONE OF THE BIGGEST MYTHS OUT THERE.

[crombie09]

Re: Help with a new routine please.

Well yeah I know that. I always do a warm up set of 10 then go super heavy for 4-6 reps, effin kills me. Ripped a hole in my gloves today doing rows. Ugh. Thanks!

[badasz32]

Re: Help with a new routine please.

i owuld stick with 12 sets for large muscle groups and less for things that are secondary.

[NATE]

Re: Help with a new routine please.

Do you flex after your sets?

[Phreak]

Re: Help with a new routine please.

i like the upper/lower body split. i'm doing something very similar and have made excellent progress while reducing bodyfat.

on a split like that you should only be doing 2 work sets per exercise and maybe a warmup or two if necessary. this keeps the volume low so you can train muscle groups twice a week.

most people can't believe that you can get a good workout this way until they try it and see how fast they grow.

[crombie09]

Re: Help with a new routine please.

i like the upper/lower body split. i'm doing something very similar and have made excellent progress while reducing bodyfat.

on a split like that you should only be doing 2 work sets per exercise and maybe a warmup or two if necessary. this keeps the volume low so you can train muscle groups twice a week.

most people can't believe that you can get a good workout this way until they try it and see how fast they grow.

So see at the bottom where you can plug in the day you work out? Would you go with the one day on/onde day off and do cardio that day or would you do the 2 days on/one day off and do cardio on that day routine? Thanks Phreak!!

[crombie09]

Re: Help with a new routine please.

Do you flex after your sets?

Are you being serious or a smartass? Cant tell with you. Haha. Sometimes I flex a little but I try not to let other see, like Im some sort of badass or something. Ha. I usually do some streaching after sets.

[Phreak]

Re: Help with a new routine please.

So see at the bottom where you can plug in the day you work out? Would you go with the one day on/onde day off and do cardio that day or would you do the 2 days on/one day off and do cardio on that day routine? Thanks Phreak!!

i like mon/tues, then wed off, then thurs/fri, then sat/sun off.

i do cardio on wed and sat.

[SMILEY FACE]

Re: Help with a new routine please.

german training, dog training, they are all waste...
just stick to the old school shit, and BASIC shit for mass or cutting
one body part a day from monday to friday and weekened off
no more than 15 sets per muscle group at 5 differnet excer wt 3 sets each(do not include warm up )

even if u are cutting, keep on training heavy, the light weight shit it wont make u shredded..its ur diet and cardio..the pros that i know off, keep on trainign super heavy all year even when they compete....i'am telling u, i have nothing against u to give u bad advice.
your call crombie

[NATE]

Re: Help with a new routine please.

Are you being serious or a smartass? Cant tell with you. Haha. Sometimes I flex a little but I try not to let other see, like Im some sort of badass or something. Ha. I usually do some streaching after sets.

I was being serious. Posing/flexing will help with definition, seperation and peaks/bellies. It makes a difference, try holding a flex for 15-20 seconds after a set....it'll kill ya

[SMILEY FACE]

Re: Help with a new routine please.

I was being serious. Posing/flexing will help with definition, seperation and peaks/bellies. It makes a difference, try holding a flex for 15-20 seconds after a set....it'll kill ya

he is right..i flex everyday and it will brings out striations out crombie...nate is comp right.....