Training routines!

Currently doing a modified dual factor routine, pretty crazy but i am really liking it. After 4 weeks i deload for a week, with less volume and weight. Then its back to the grind.

Monday:Heavy day (5*5 of max)
Squats
Bent over rows
Bench
Military press
Incline db press
Abs workout

Wednesday: Light day and back
Squats 25% less
Bench 25% less
Deadlifts
Chins
BB curls
Abs

Friday: Max out day, pyramid up and improve 5 rep max
Bench - pyramid
Squat - pyramid
Military press - pyramid
Bent over rows
Abs
 
PAz said:
Could you drop me an e-mail on [email protected] on where you got the eph please
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I got it from here It's not illegal, just a banned substance to use when competing... because it works so well when combined with caffeine. Pretty useless without though.

Have a good read up on the stuff before you decide to use it, it's not for everyone and can have some serious side effects..
shez said:
Currently doing a modified dual factor routine....
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Shez that looks an interesting workout, I like the look of that a lot :) how long you been doing that for? how you fnding it?
 
What does everyone generally regard as the best lats exercises, wide grip pull ups?
 
oddjob62 said:
Gym down the road from my house, next to the Royal Free hospital in Hampstead.
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Ah ok, was just wondering as I've got a new job and have to find a new gym. Think I will be going to Muscleworks in Bethnal Green since other places are expensive and lack necessary equipment.
 
sh4rk said:
What does everyone generally regard as the best lats exercises, wide grip pull ups?
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I expect every person has a different opinion, I'd say pullups purely because I enjoy them and all the variations - can't beat pullups from a bit of rope for the grip and forearms.
 
sh4rk said:
What does everyone generally regard as the best lats exercises, wide grip pull ups?
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Close-grip pull-ups are my favourite for lats. I don't like wide-grip, they're not good for the shoulders if you ask me.

I think you need to perform the big 3 together though to build an impressive back.

Deadlifts, - Overall strength, core, lower and middle back, traps.
Pull-ups, - Lats, good for adding width
Bent-over Rows - Good for adding thickness to upper back
 
Yeah currently I do rows, deadlift and wide grip pullups for my back but will try close grip and see if it's any better, thanks :)
 
Goatboy said:
Ah ok, was just wondering as I've got a new job and have to find a new gym. Think I will be going to Muscleworks in Bethnal Green since other places are expensive and lack necessary equipment.
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Looks like a good place, i would probably take a look myself if it wasn't for the fact that my place is so close to my house, and cheaper than most gyms in this part of the country.
 
Chong Warrior said:
Close-grip pull-ups are my favourite for lats. I don't like wide-grip, they're not good for the shoulders if you ask me.
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I believe that party depends on the flexibility of a persons shoulders. I like wide behind the neck pulldowns (too heavy to get a decent workout from pullups at the moment). In the same way i love behind the neck presses, another exercise that a lot of people can't do without shoulder issues.

I developed some good shoulder flexibility last year while i was playing around with olympic lifting. If you do a full overhead squat without dropping the bar forward, your shoulders should be flexible enough.
 
oddjob62 said:
I believe that party depends on the flexibility of a persons shoulders....
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Yeah definately, we're all different. I don't do behind the neck presses or wide grip pull-ups or pulldowns behind neck.

If it doesn't feel right I won't do it, I've learned (the hard way!) to listen to my body ;)
 
Chong Warrior said:
Yeah definately, we're all different. I don't do behind the neck presses or wide grip pull-ups or pulldowns behind neck.

If it doesn't feel right I won't do it, I've learned (the hard way!) to listen to my body ;)
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Of course... in fact before a couple of years ago i hated btn presses with a passion, hust like hell to do them. Now they are one of my top shoulder exercises.
 
my routine (based around bill star's)

Monday
Squats - 5x5
Bench Press - 5x5
Inc DB Press - 3x8
Shoulder Press - 3x8

Wednesday
Deads - 5x5
DB Lunges - 3x8
Pull-ups - 3x10+
Weighted Dips - 3x10+

Friday
Squats - 5x5
Bench Press - 5x5
BB Rows - 5x5
BB Curls - 3x8

Originally started back in feb and coupled with a good diet plan, helped me put on 1 and a half stone. Since then ive had problems with my health and other things so ive only just started it up again. My aim is to get to 12st by November hopefully.
 
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Chong Warrior said:
Close-grip pull-ups are my favourite for lats. I don't like wide-grip, they're not good for the shoulders if you ask me.

I think you need to perform the big 3 together though to build an impressive back.

Deadlifts, - Overall strength, core, lower and middle back, traps.
Pull-ups, - Lats, good for adding width
Bent-over Rows - Good for adding thickness to upper back
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i agree on the wide pull ups, i find i target the lats more with a closer grip, kinda like i prefer the full range of motion lat pull down machine compared to the normal bar.
 
My routine isn't fantastic, but that's because I'm currently training in an average joe healthy lifestyle blah de blah type gym rather than a hardcore dungeon. It'll stay that way until I'm back at uni.

Day 1: Chest/Tris

Flat barbell bench press
Incline dumbell chest press
Incline dumbell flies
Dips
Rope/narrow bar pushdown on cable machine
Close grip flat bench press

Day 2: Legs/Shoulders

Leg press
Leg extensions
Leg curls
Seated dumbell shoulder press
Side laterals
Rear delt rows

Day 3: Back/bis

Lat pulldowns
Similar type movement to the lat pulldowns but on the cable machine
Upright rows
Chins
Close grip barbell curls
Seated incline dumbell curls

Can't deadlift or squat because they only have one piece barbells that go up to 110lbs. Nevertheless, the routine is adequate for the time being.
 
Fusion said:
My routine isn't fantastic, but that's because I'm currently training in an average joe healthy lifestyle blah de blah type gym rather than a hardcore dungeon. It'll stay that way until I'm back at uni.
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Opposite for me, the gym at Herts uni sucks! I got told off for doing dead's and cleans in there :rolleyes:
 
Too many gyms nowadays have a 'free weights area' which entails one smith machine, some dumbells, a bench and pre-loaded barbells. Completely eliminating anyone doing the three basic lifts.

I've looked around several gyms that have been like that, they're always in the decent locations and I end with lots of hassle traveling to a good gym.

Even men's health has deads, squats, etc. in there so I have no idea who these gyms think they're catering for :confused:
 
Goatboy said:
Too many gyms nowadays have a 'free weights area' which entails one smith machine, some dumbells, a bench and pre-loaded barbells. Completely eliminating anyone doing the three basic lifts.
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that pretty much sums up my gym. Theres a good selection of dumbells, and i have no probs with the smith machine, but pre-loaded barbless are so damn annoying :mad:
 
I won't go into the evils of smith machines but they cost more than squat racks and give you far less options.

A manager at LA Fitness where I went for a look round told me they didn't have a squat rack because they weren't trying to attract that sort of person :rolleyes:
 
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