new routine

Discussion in 'Fitness & Nutrition' started by Oh its me 20, Mar 24, 2009.

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  1. Oh its me 20

    Oh its me 20 New Member

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    I'm looking for a new routine while I cut.

    I'm thinking a 4x10 scheme, 3 times a week, but open to anything.

    Maybe something like:

    Mon: 4x10 front squat, 4x10 bench, 3x8 isolation exercise, abs
    Wed: 4x10 lunge, 4x10 row, 3x8 isolation exercise, abs
    Fri: 4x10 deadlift, 4x10 pullups, 3x8 isolation exercise, abs

    I'm going to be on a caloric deficit, and also doing HIIT so I want to make sure I'm not putting too much stress on my body where I get burnt out after 2-3 weeks.

    Does anyone have any suggestions on something that would fit this criteria?
     
  2. grimstone

    grimstone magic murda bag OT Supporter

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    sounds like you have a plan go for it
     
  3. ccrooks

    ccrooks New Member

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    lots of people are going to tell you to stay away from high-rep front squats and high-rep deads
     
  4. Oh its me 20

    Oh its me 20 New Member

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    I would much rather just pick a plan that is already planned out.

    Any suggestions? I was thinking Max-OT or HST?
     
  5. y1997

    y1997 Made in the U.S.S.R.

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    NoQuarter's routine. He's a seasoned bodybuilder and many of use it or a modified version of it.
     
  6. GTLifter

    GTLifter Banned

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    Well, you seem to be hitting all the major muscle groups evenly but the volume looks really fucking low. I'd suggest something else.


    what I would point someone to...good starter routine...
     
  7. Oh its me 20

    Oh its me 20 New Member

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    I should add that I have been training for a few years. Its just that I've done a bunch of routines already: New Rules of Lifting, Book of Muscle, HGM, Bill Starr 5x5, Waterbury Method, etc.

    Just looking for something new.

    Do you have a link to NoQuarter's routine?
     
  8. Soldier101

    Soldier101 Member

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    http://forums.offtopic.com/showthread.php?t=2920566
     
  9. GTLifter

    GTLifter Banned

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    IT'S THE FUCKING STICKY AT THE TOP OF THE GODDAMN FORUM!!! JESUS CHRIST!!! DO YOU WANT US TO WIPE YOUR ASS FOR YOU TOO?





    Also, you've been training for a number of years and thought that low amount of volume was suffecient? Good job.
     
  10. Abomb

    Abomb New Member

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    in for pics

    no homo
     
  11. Oh its me 20

    Oh its me 20 New Member

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    I fail to see how a 4x10 routine is insufficient while on a caloric deficit and doing HIIT. Considering you are so knowledgeable on the subject, you should explain it to me.
     
  12. Abomb

    Abomb New Member

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    you realize pics of you will clear this entire debate up in a heartbeat right?
     
  13. GTLifter

    GTLifter Banned

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    4x10? the rep scheme has nothing to do with it. You are lacking total volume.

    I doubt he is anything special.
     
  14. Abomb

    Abomb New Member

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    oh i know im just waiting for an anorexic looking pic to go up
     
  15. Damnation

    Damnation OT Supporter

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    why do oyu want pics so bad? :ugh:
     
  16. Abomb

    Abomb New Member

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    im gay bro you didnt see my come out post in f&n? :hsugh:
     
  17. Oh its me 20

    Oh its me 20 New Member

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    You were pretty agressive in those requests.




    I don't feel I have anything to prove to a forum of people I have never met, so I won't be doing that. Regardless, would you believe the picture I posted?

    I definitely wouldn't classify myself as anorexic at 6'3" 230lb (1RM as of a few months ago: bench 260lb, squat 315, dead 405). That should atleast give you an idea as to where I come in.

    GTlifter - care to actually explain yourself further, rather than just saying its no good? You said my volume is too low. Where exactly?
     
  18. GTLifter

    GTLifter Banned

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    Across the board.

    Total sets for the week per body part
    legs=8
    back=12
    chest=4
    isolation (wtf does that even mean)=9

    yea...you're not doing any work really....
     
  19. Oh its me 20

    Oh its me 20 New Member

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    How do you come up with legs at 8 if I'm doing them 3 days a week and also HIIT?

    Also, for someone who is so knowledgeable on the working out I assumed you knew the difference between compound and isolation lifts.

    Compound = multiple muscle engagement. Squat, Bench, Etc.
    Isolation = single muscle engagement. Calve raises, dumbbell curl, etc.
     
  20. GTLifter

    GTLifter Banned

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    I see 4 sets of squats and 4 sets of lunges. Deadlifts are a back exercise.

    I know what a fucking isolation exercise is dumbass. You weren't specifying which muscle group you would be targeting. You could have been doing flys, calve raises, shoulder raises, leg exts, etc.

    HIIT isn't going to stimulate your leg muscle enough for you body to want to retain muscle mass.


    But do whatever you want, I'm done trying to help you.
     
  21. Abomb

    Abomb New Member

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    yeah well according to your av pic it does not look likle you know what a fucking isolation exercise is :hsugh:




















    :rofl:
     
  22. Sylva

    Sylva New Member

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    :rofl::rofl::rofl::rofl::rofl::rofl:
     
  23. GTLifter

    GTLifter Banned

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    pushing 18" with no biceps...bigger then your little peashooters kid....
     
  24. Abomb

    Abomb New Member

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    :rofl::bowdown:
     
  25. Oh its me 20

    Oh its me 20 New Member

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    Its too bad you have so much to prove on this forum.

    Thanks for your help. You seem very knowledgeable. Will reference this thread any time I have questions. :cjerk:
     
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