Here's a couple. I'll go into more detail if anyone has any Q's.

4 day split-
usually 8-12 reps each set. 8-10 total sets on each muscle group split by 2 or 3 exercises. I.e. shoulders are usually like 12 sets total with 3 doing fly's, 3 shrugs, 3 front raises, etc. etc.
Day 1. Chest, Abs, Triceps.

Day 2. Back, Biceps, Forearms

Day 3. Shoulders, Calves, Abs

Day 4. Quads, Glutes, Hams, lower back

Rest, repeat.

5 Day split- 6-8 reps, longer rests, more sets to make up for longer split. more of a growth split for me.

Day 1. Chest

Day 2. Back

Day 3. Shoulders

Day 4. Bi's and Tri's

Day 5. Legs

Rest.

Monday-Friday

lift and move around 100 to 300 pound cabinets for 8 to 12 hours occationally throw in a 500+ pound corian countertop for a couple reps. walk around for 10 to 15 miles per day carrying heavy cabinets. at least once a day do a few rounds on the punching bag of the day when a job gets messed up.

work out continues when I get home with 12 oz curls for as many hours as possible and work on relaxing.

Saturday and Sunday

light workout involving more 12 oz curls and doing artistic artwork with photoshop http://www.gixxer.com/forums/images/graemlins/grin.gif

mpdgsxr1000 said:
Monday-Friday

lift and move around 100 to 300 pound cabinets for 8 to 12 hours occationally throw in a 500+ pound corian countertop for a couple reps. walk around for 10 to 15 miles per day carrying heavy cabinets. at least once a day do a few rounds on the punching bag of the day when a job gets messed up.

work out continues when I get home with 12 oz curls for as many hours as possible and work on relaxing.

Saturday and Sunday

light workout involving more 12 oz curls and doing artistic artwork with photoshop http://www.gixxer.com/forums/images/graemlins/grin.gif





You forgot this...

Beard up, beard down, beard up, beard down. beard up, beard down. heavy lifting!

SicShift said:

mpdgsxr1000 said:
Monday-Friday

lift and move around 100 to 300 pound cabinets for 8 to 12 hours occationally throw in a 500+ pound corian countertop for a couple reps. walk around for 10 to 15 miles per day carrying heavy cabinets. at least once a day do a few rounds on the punching bag of the day when a job gets messed up.

work out continues when I get home with 12 oz curls for as many hours as possible and work on relaxing.

Saturday and Sunday

light workout involving more 12 oz curls and doing artistic artwork with photoshop http://www.gixxer.com/forums/images/graemlins/grin.gif





You forgot this...

Beard up, beard down, beard up, beard down. beard up, beard down. heavy lifting!



http://www.gixxer.com/forums/images/graemlins/flipa.gif remember its the weekend http://www.gixxer.com/forums/images/graemlins/laugh.gif

monday - chest
tues - arms
wed - back
thurs - shoulders
fri -focus on a body part each weeek and just light work on that.
sat - off
sun - legs

i usually switch every couple of months tho, refocus on body parts that I feel are laggin.

Day 1
Chest:
-flat bench:5 sets
-incline bench:5 sets
-flat dumbell press:4 sets
-incline dumbell press:4 sets
-pec deck:4-6 sets
Arms:
-bi-tri supersets:12-14 sets
-shrugs:4-6 sets

Day2
Quads:
-squat:6-10 sets
-leg press:8 sets
-hack squat:4-5 sets
-leg extension:4-6 sets

Day3
Shoulders:
-Military press:6 sets
-Hammer Strength press:4-6 sets
-dumbell laterals-4 sets
-front raises:4 sets
-cable laterals behind back:4 sets(or upright rows)
-reverse laterals:4 sets
-shrugs:6 sets

Day4
Arms:
-dumbell curls:4-6 sets
-preacher curls:4-6 sets
-hammer cable curls:4-sets
-incline dumbell curls:4 sets
Triceps:
-lat machine pushdowns:4-6 sets
-close grip bench:4-6 sets
-cable or dumbell kickbacks:4-6 sets
-skull crushers:4 sets
-rope extensions:4 sets
-shrugs:4-6 sets

Day5
Back
-front pulldowns:4 sets
-behind neck pulldowns:4 sets
-T-bar rows: 4 sets
-bentover rows: 4sets
-1 arm dumbell rows:4 sets
-seated rows:4 sets
-shrugs:4-6 sets

Day6
-repeat Day 1 workout,only with isolation exercises and super strict form to etch in striations and seperation.


This is a favorite mass routine I devised for myself and a few hardcore training partners.It's not for beginners due to the sheer # of sets and exersises.I will add/decrease sets depending on the pump I get during each session.When I lean up for summer I adjust sets according to dietary intake and add cardio everyday.I'll also substitute some refining movements as well.

oldgixxer said:
Day 1
Chest:
-flat bench:5 sets
-incline bench:5 sets
-flat dumbell press:4 sets
-incline dumbell press:4 sets
-pec deck:4-6 sets
Arms:
-bi-tri supersets:12-14 sets
-shrugs:4-6 sets

Day2
Quads:
-squat:6-10 sets
-leg press:8 sets
-hack squat:4-5 sets
-leg extension:4-6 sets

Day3
Shoulders:
-Military press:6 sets
-Hammer Strength press:4-6 sets
-dumbell laterals-4 sets
-front raises:4 sets
-cable laterals behind back:4 sets(or upright rows)
-reverse laterals:4 sets
-shrugs:6 sets

Day4
Arms:
-dumbell curls:4-6 sets
-preacher curls:4-6 sets
-hammer cable curls:4-sets
-incline dumbell curls:4 sets
Triceps:
-lat machine pushdowns:4-6 sets
-close grip bench:4-6 sets
-cable or dumbell kickbacks:4-6 sets
-skull crushers:4 sets
-rope extensions:4 sets
-shrugs:4-6 sets

Day5
Back
-front pulldowns:4 sets
-behind neck pulldowns:4 sets
-T-bar rows: 4 sets
-bentover rows: 4sets
-1 arm dumbell rows:4 sets
-seated rows:4 sets
-shrugs:4-6 sets

Day6
-repeat Day 1 workout,only with isolation exercises and super strict form to etch in striations and seperation.


This is a favorite mass routine I devised for myself and a few hardcore training partners.It's not for beginners due to the sheer # of sets and exersises.I will add/decrease sets depending on the pump I get during each session.When I lean up for summer I adjust sets according to dietary intake and add cardio everyday.I'll also substitute some refining movements as well.



http://www.gixxer.com/forums/images/graemlins/ooo.gif where the fuk do you find time and energy to bust all that shit out?? http://www.gixxer.com/forums/images/graemlins/wtf.gif

oldgixxer said:
Day 1
Chest:
-flat bench:5 sets
-incline bench:5 sets
-flat dumbell press:4 sets
-incline dumbell press:4 sets
-pec deck:4-6 sets
Arms:
-bi-tri supersets:12-14 sets
-shrugs:4-6 sets

Day2
Quads:
-squat:6-10 sets
-leg press:8 sets
-hack squat:4-5 sets
-leg extension:4-6 sets

Day3
Shoulders:
-Military press:6 sets
-Hammer Strength press:4-6 sets
-dumbell laterals-4 sets
-front raises:4 sets
-cable laterals behind back:4 sets(or upright rows)
-reverse laterals:4 sets
-shrugs:6 sets

Day4
Arms:
-dumbell curls:4-6 sets
-preacher curls:4-6 sets
-hammer cable curls:4-sets
-incline dumbell curls:4 sets
Triceps:
-lat machine pushdowns:4-6 sets
-close grip bench:4-6 sets
-cable or dumbell kickbacks:4-6 sets
-skull crushers:4 sets
-rope extensions:4 sets
-shrugs:4-6 sets

Day5
Back
-front pulldowns:4 sets
-behind neck pulldowns:4 sets
-T-bar rows: 4 sets
-bentover rows: 4sets
-1 arm dumbell rows:4 sets
-seated rows:4 sets
-shrugs:4-6 sets

Day6
-repeat Day 1 workout,only with isolation exercises and super strict form to etch in striations and seperation.


This is a favorite mass routine I devised for myself and a few hardcore training partners.It's not for beginners due to the sheer # of sets and exersises.I will add/decrease sets depending on the pump I get during each session.When I lean up for summer I adjust sets according to dietary intake and add cardio everyday.I'll also substitute some refining movements as well.



DAMN http://www.gixxer.com/forums/images/graemlins/shocked.gif
You train hard eh? I hope you don't mind if I use some of your trining methods but at a smaller pace?
i feel like a pussy now http://www.gixxer.com/forums/images/graemlins/laugh.gif

This is what i currently do, but I have been learning a lot lately and I am thinking of changing my routine to a more serious one!
Day 1 - chest, tri's
Day 2 - back
Day 3 - rest - sometimes I get a rub
Day 4 - shoulders, traps
Day 5 - Legs, bi's

I change my routine around too. Sometimes I do shoulders and tri's together and back and bi's together, or legs and back together...

-Fiddy:It aisnt easy bro http://www.gixxer.com/forums/images/graemlins/wink.gif


-PHISH:,I used to do the same routine you posted up a long time ago(except legs always by themselves).You ever superset bi's and tri's together?Ask Fiddy how good it feels.Lately I've been hitting arms everyother day and they've been responding great,but that too will come to an end soon.I've also been doing alot of same body part supersets also,like upright rows supersetted w/military presses etc.,and alot of drop-sets(a.k.a.murder sets) as well.I.E.-I'll start dumbell shrugs w/ the 180's and do 10 reps,then immediatley drop to the 170's and do 10 reps,then drop to 160's,150's,140's,130's etc all the way down to 100lbs.Gives a nice burn http://www.gixxer.com/forums/images/graemlins/crazy.gif
If you have any questions,feel free bro.... http://www.gixxer.com/forums/images/graemlins/wink.gif

oldgixxer said:
-Fiddy:It aisnt easy bro http://www.gixxer.com/forums/images/graemlins/wink.gif


-PHISH:,I used to do the same routine you posted up a long time ago(except legs always by themselves).You ever superset bi's and tri's together?Ask Fiddy how good it feels.Lately I've been hitting arms everyother day and they've been responding great,but that too will come to an end soon.I've also been doing alot of same body part supersets also,like upright rows supersetted w/military presses etc.,and alot of drop-sets(a.k.a.murder sets) as well.I.E.-I'll start dumbell shrugs w/ the 180's and do 10 reps,then immediatley drop to the 170's and do 10 reps,then drop to 160's,150's,140's,130's etc all the way down to 100lbs.Gives a nice burn http://www.gixxer.com/forums/images/graemlins/crazy.gif
If you have any questions,feel free bro.... http://www.gixxer.com/forums/images/graemlins/wink.gif



I am thinking of entirely changing my routine, I may try the routine you posted inyour other thread...
As far as shrugs, I thought I was the only guy that did that for shrugs? But I make my way down and then make my way back up to where I started.. Give that a shot for a different variation. I only do 7 sets though http://www.gixxer.com/forums/images/graemlins/thumb.gif

Yeah,I do that as well,I love it.I also do them in the standing calf machine,one huge set starting with the rack,and then dropping 75lbs. every 10 reps working my way up to the lightest weight,and then back down (adding 75lbs) to the bottom again.It takes like 3 minutes!!

oldgixxer,

I've been trying a routine that I got out of "men's health" that is fairly similar to what your talking about, but opposite!

I start at 1/2 my max and increase weight every 5 reps until I can't do anymore. Then I go back down from highest to lowest.

Do you think if I reversed the process I'd get better results, or same?

Also, do you think this is more effective than the traditional way of doing sets? Like you said, it's a hell of allot faster! http://www.gixxer.com/forums/images/graemlins/grin.gif

Spidey,most of these high-intensity drop-sets,and/or murder sets are designed to "shock" your muscles and trigger new growth by forcing them to deal with a different load placed upon them.They work great for 2-4 weeks and will stimulate hypertrophy once again.They are definitely NOT for the beginner/novice/casual trainer.(I'm not classifying you as any of these http://www.gixxer.com/forums/images/graemlins/wink.gif),just letting people who read this thread know the deal about 'em.

However,there are a few things that MUST BE in place before you even think about trying them.
-1:Your diet needs to be 110% or you will over-train yourself into oblivion in a matter of days.I would even up my protein/carbs for the time period your doing them.
-2:You need to get plenty of rest and recouperation
-3:Know when to stop doing them by realizing lack of gains/or signs of a new platuea.

As far as replacing traditional sets/reps goes,I wouldn't go that far.You need to stimulate both fast twitch and slow twitch muscle fibers.Traditional sets hit both of these when done properly.Personally I like to incorporate super-sets,drop-sets,etc. into my weekly routine.I find that if I'm training alone,and don't have someone to spot me,a nice intense super-set will provide me with maximum pump,with minimum weight,and I don't have to worry about a spotter.If you've never done any before and would like a few suggestions,I can post a nice quick routine as an example for you.

If your making good gains with that Mens Health routine,keep at it for a little while longer,just be aware of hitting a platuea
As far as reversing it,I do both so I would have to say it's six of one,half dozen of the other.

fuck after seeing you routine,, i felt like a bitch ass in the gym.. So I threw in one more movement with my last one being 21's for my group.. fugg that shit burns.. next week i think im gonna give drop sets a try http://www.gixxer.com/forums/images/graemlins/thumb.gif

thanks for the info http://www.gixxer.com/forums/images/graemlins/thumb.gif

I've been doing these for about a month now and did notice HUGE gains at first, but not so much lately. I'll try some supersets to see if that sparks some new muscle growth.

http://www.gixxer.com/forums/images/graemlins/cheers.gif

Just to add my tuppenceworth...

Day One - Incline chest press, seated chest press (machine), dumbbell flyes, tricep pressdown, bicep curls (machine), tricep presses, concentration curls (alternate with hammer curls)

Day Two - Shoulder press, Arnold press, superset side raises with front raises, seated rowing, lat pulldown, upright rowing, lower back extension

Day Three - Leg press, leg curls, crunches, calf raises

Rest

Repeat

Dave

wow thats pretty hardcore....
I cant just work out one part of my body (i.e. chest, quads) once a week...
I also run a mile every morning before class



Monday/Wednesday/Friday:

- Chest -
bench press
incline press
butterfly (machine)
- Arms -
preacher curls
ropes (triceps)
- Legs -
leg press
thigh abduction machines (both in an out)


Tuesday/Thursday:

- Shoulders -
military press w/ freeweights
flys (i think thats what they're called)
front raises
shrugs
- Back -
lat pulldown
rowing machine
bentover rows
- Abs -
crunches
suspended leg raises (leg lifts?)

Don't know if anyone is familiar with the "doggcrap" method. This is devised by an avid bodybuilder/trainer named Dante. There is a whole assload or reading to it. The whole theory is low volume, high intensity, and frequency. Basically it is a 2 day split. Workout 3 days a week. (Monday- workout 1, wed- workout 2, Fri-1, mon-2, etc.) Do only one working set for each muscle group (after warmup of course). YES, thats one exercise, 1 working set per group per workout. Incorporation of rest/pause sets, statics, and stretching are also important. The main idea is to be able to work out the same muscle groups more often without overtraining. If anyone is interested in this program or the theory of it I can dig up a link. Many people have vouched for it, including me. Put on about 8 pounds in a matter of about 4 weeks.

A_Fire_Inside said:
wow thats pretty hardcore....
I cant just work out one part of my body (i.e. chest, quads) once a week...
I also run a mile every morning before class



Monday/Wednesday/Friday:

- Chest -
bench press
incline press
butterfly (machine)
- Arms -
preacher curls
ropes (triceps)
- Legs -
leg press
thigh abduction machines (both in an out)


Tuesday/Thursday:

- Shoulders -
military press w/ freeweights
flys (i think thats what they're called)
front raises
shrugs
- Back -
lat pulldown
rowing machine
bentover rows
- Abs -
crunches
suspended leg raises (leg lifts?)




are you doing all those movements each day.. I mean are you doing chest 3 times a week? if so sounds like you could be overtraining.




GdSaXnR said:
Don't know if anyone is familiar with the "doggcrap" method. This is devised by an avid bodybuilder/trainer named Dante. There is a whole assload or reading to it. The whole theory is low volume, high intensity, and frequency. Basically it is a 2 day split. Workout 3 days a week. (Monday- workout 1, wed- workout 2, Fri-1, mon-2, etc.) Do only one working set for each muscle group (after warmup of course). YES, thats one exercise, 1 working set per group per workout. Incorporation of rest/pause sets, statics, and stretching are also important. The main idea is to be able to work out the same muscle groups more often without overtraining. If anyone is interested in this program or the theory of it I can dig up a link. Many people have vouched for it, including me. Put on about 8 pounds in a matter of about 4 weeks.



i read a bit on it.. sounds like some off the wall shit, and no where norma training.. but post up any info you got it might help some of us out http://www.gixxer.com/forums/images/graemlins/thumb.gif

alright man you asked for it. It is quite a long read, and it is kind of repetitive cause it is somehwhat pieced together in this particular thread.

Here's your DOGGCRAP
http://www.musclemayhem.com/forum/cgi-bi...=ST;f=10;t=5102 (http://www.musclemayhem.com/forum/cgi-bin/ikonboard.cgi?s=f0658c640e608d8dcf64a303cb56607b;a ct=ST;f=10;t=5102)

Fiddy_Ryder said:

A_Fire_Inside said:
wow thats pretty hardcore....
I cant just work out one part of my body (i.e. chest, quads) once a week...
I also run a mile every morning before class



Monday/Wednesday/Friday:

- Chest -
bench press
incline press
butterfly (machine)
- Arms -
preacher curls
ropes (triceps)
- Legs -
leg press
thigh abduction machines (both in an out)


Tuesday/Thursday:

- Shoulders -
military press w/ freeweights
flys (i think thats what they're called)
front raises
shrugs
- Back -
lat pulldown
rowing machine
bentover rows
- Abs -
crunches
suspended leg raises (leg lifts?)




are you doing all those movements each day.. I mean are you doing chest 3 times a week? if so sounds like you could be overtraining.




GdSaXnR said:
Don't know if anyone is familiar with the "doggcrap" method. This is devised by an avid bodybuilder/trainer named Dante. There is a whole assload or reading to it. The whole theory is low volume, high intensity, and frequency. Basically it is a 2 day split. Workout 3 days a week. (Monday- workout 1, wed- workout 2, Fri-1, mon-2, etc.) Do only one working set for each muscle group (after warmup of course). YES, thats one exercise, 1 working set per group per workout. Incorporation of rest/pause sets, statics, and stretching are also important. The main idea is to be able to work out the same muscle groups more often without overtraining. If anyone is interested in this program or the theory of it I can dig up a link. Many people have vouched for it, including me. Put on about 8 pounds in a matter of about 4 weeks.



i read a bit on it.. sounds like some off the wall shit, and no where norma training.. but post up any info you got it might help some of us out http://www.gixxer.com/forums/images/graemlins/thumb.gif



i'd hardly say i'm overtraining, i dont lift that much... i.e. i bench 3 sets of 10 reps, 115lbs

Heres my split.
Monday back/biceps
deadlift 3x6
bench over BB rows 3x8
weighted pulllups 3xfail
weighted chinups 1-3sets fail
curls 3x8 of (hammercurls, bb curls, concentration curls)
tuesday rest

Wed legs/shoulders
Hack squats 3x8
weighted lunges 3x8
leg extensions 3x8
leg curls 3x8
calf raise (holding weight) 3x 10-15
Lateral raises 3x8
Military press 3x8
Shruggs 3x8
thursday rest sometimes do a bicep day
Fridady chest/tris
benchpress 3x8
incline db 2-3x8
close grip bench 2-3x8
skull crushers 3x8
heavy dips 2-3x8

sat/sunday rest

occaisonal cardio on rest days but im bulking so maybe once a week or so..

olly said:
occaisonal cardio on rest days but im bulking so maybe once a week or so..



Guy;s,it's OK to do cardio while bulking.It will increase your metabolism as we all know.When your dieting,you want this in order to help shed fat.When bulking,it's the complete opposite;use the increased metabolism(which makes you hungry sooner) in order to EAT more to get in those extra calories needed. http://www.gixxer.com/forums/images/graemlins/wink.gif

I like to rest on my rest days though!! http://www.gixxer.com/forums/images/graemlins/laugh.gif Not a big fan of cardio really so I dont want to make myself hate it when ill need it the most (cutting time) When summer starts rolling around I plan on increasing the cardio, but im just trying to get bigger right now.