need new routine

Discussion in 'Fitness & Nutrition' started by disblohs, Oct 9, 2005.

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  1. disblohs

    disblohs I can't shake this little feeling I'll never get a

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    started bulking today and i want a new routine to go along with it. looking to gain as much strength as possible this bulk. i've been considering doing an upper/lower split where i hit each twice a week.

    anybody have a good upper/lower split with ME and DE days that don't require bands and chains, etc? If anybody can provide links to articles about ME and DE shit that would be awesome.

    Thanks
     
  2. deadbolt

    deadbolt New Member

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    chest: flat bench, incline, weighted bent over dips
    shoulders: standing military press, side raises, seated rear raises, bb shrugs, db shrugs
    legs: squats, SL deadlifts, lunges, leg press, calf work
    back: weighted pullups, weighted chin ups, tbar rows, seated row
    arms: weighted dips, close grip bench, skulls, db curls, hammer curls, incline curls, wrist curls, reverse curls
    abs: crunch variation with or w/o weight

    split it up however you want, add to it, subtract from it, etc
     
  3. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    it's called westside, they trained without bands or chains for 14 years
    go to T-nation or elitefts.com
     
  4. disblohs

    disblohs I can't shake this little feeling I'll never get a

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    i also don't really have a training partner. i'm not sure how board presses and shit like that would work out alone. i was looking at a 9 week training program on elitefts and the routine also had glute ham raises and reverse hypers...i'm pretty sure we don't have that shit at gold's
     
  5. grampositivecocci

    grampositivecocci New Member

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    you can substitute stuff easily with west side.... leg curls are fine as a replacement for ghr, pullthroughs are a decent replacement for rev hypers etc...board presses aren't necessary as a beginner either

    also there is the alternative of christophers routine, it appears as if it has worked for you previously? no
     
  6. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    it depends on where you are, soem comercial gyms have that stuff, but i dont know if westside is right for you, bill stars routine would probably be better, I don't think westside works for most people, because they just don't understand it, and they complicate the hell out of it.
     
  7. disblohs

    disblohs I can't shake this little feeling I'll never get a

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    :noes:
     
  8. disblohs

    disblohs I can't shake this little feeling I'll never get a

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    it worked, but i had hip problems from it. the only thing i can think caused it was how wide i was squatting. it wasn't extremely wide, but it wasn't narrow either. i wasn't using that much weight, so i'm not sure that the wider stance would have really put that much stress on my hips without briefs.

    if i decide to do something with that rep scheme, i'll have to modify the hell out of the routine for it to do everything i want. maybe i can use it as a backbone for a routine that i feel will work for me :dunno: example: my shoulders have been responding really well to the program i'm on now and that routine wouldn't suffice.
     
  9. disblohs

    disblohs I can't shake this little feeling I'll never get a

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    look at it from an extreme angle...you'll see it better then
     
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