+ 1 Wondering what program is best
Been training for a long time and on this site under a different but similar screen name since 2013. This site is the best source of information out there, hands down. I remember reading Vikings coke zero and tuna and thinking that guy is a genius. So recently I started wondering what program would produce the best results. You guys are brutally honest imo and never disappoint.
My normal routine is
Chest. ,Flat,incline , cables , dips
Legs. Front hacks , 45deg hacks, leg press , extensions , leg curls , calfs
Shoulders and tris Press , shrugs, dumbell uprights, laterals all around
Back and Bi's. Pullups , pulldowns , rows , t-bars , 1 arms About 12-14 sets curls
Off
Repeat
However , all these push pull legs 3 on 1 off seem attactive but i wonder if they are enough to grow . Im on trt , eat fairly clean not 100% but close .
- Bookmark
- 1
- 0
Fitrome1980It depend. There is no Perfect training just because you need to change it when the objectives changes. Some exercices move when you need to level up a part of body. It depend of your morphologie and some other details.
PropheticWookieThere is no perfect program. There is a goal, a training program is built for it. Again, what is the priority of strength (powerlifting) or building the dream body (bodybuilding). There is no ideal and never will be. There is expediency of work proceeding from the purpose.
ANYTHING BY JOHN MEDOWS
Gamma bomb or creeping death 2 especially.
He's got some insane workouts, rest in peace
If you want to get stronger quicker than train like a powerlifter. If you want to get bigger quicker then train like a bodybuilder. I am hypertrophy focused, Ie bodybuilder. Here are the basics if you want to set up your own routine.
https://www.eroids.com/forums/training-nutrition-diet/workout-exercise/b...
If you want to follow some premade routines that I have developed for hypertrophy training, take a look through my forums. May also give you inspiration for making up your own routine.
Amazing read, thank you soooo much!
That link is an encyclopedia of its own. Thank u . Im gonna study it as soon as i can get the free time. I follow alot of yours and rustys comments and links . I religiously followed Viking , where'd he go?
I agree with Rustyhooker. Pyramids, don't rest too long, 10-12 reps. Work your reps. If you stop at 12 but could have done 5 more, you aren't working hard enough. I like to go to failure, then push beyond with burns, static holds, etc. I also use rest pause and drop sets. I mostly stick with compound exercises. For example, one day I used every leg machine in the gym. Worked it hard. They couldn't touch 5-6 tough, heavy sets of squats. And I mean get your ass to the ground squats.
I had eased up on legs for a long time due to my back but now im back loving them . I wont do squats free weight anymore though. Cant risk another disc herniation injury tgats why ive been machine squatting .
I've had lumbar fusion surgery, but I refuse to stop squatting. You just have to be smart and not go to heavy. Usually, I rotate lighter pump workouts with heavier workouts. And I can't do a lot of heavy sets. I make up for it with intensity.
I did injections and so far im ok. Always thinking about just throwing on 135 and doing four sets of 12 on the squat rack to finish out my leg day. Maybe I'll give it a shot
Rustyhooker@Sciroxx why the neg? Maybe enlighten the op or...teach...? Oh wait...he didnt agree with your Company....
RustyhookerSeems kinda light for adding muscle. Chest...decline, incline, flat...then flies in those positions as example. I like pyramids with 30-45 seconds between sets. 10-12 reps for 6 sets. 4days on...off...4on. Volume
Hardly ever do declines , i should add them. Usually have to utilize the smith since i lack a spotter unfortunately
TricepatopsHow often do you change your workout routine? If you been doing the same routine for a long time you need to change it up. Some people have done pushups everyday for a month and added mass to chest. Just need to shock your body or trick it. Never let it get used to what you are doing. Your body will adjust if you stay the same and adapt to your workout. Just be smarter than you body. But Makwa has a good read and it seems easy to follow so you could set up your own like his and vary it to what works for you. You have an injury to your back so instead of squats use another exercise for the legs. Good luck!
My workouts change a little over time but the core exercises usually stay the same with the variations being the secondary exercises. Ie spider curls instead of concentration curls. That injury is part of a congenital anomaly in my lower lumbar and the only thing that would fix it as a fusion which I have thought about but really really do not want to do
RustyhookerIve been using the hammerstrength decline for less worries.