Routine I made up incorporating elements of christophers' routine and Arnold's

Discussion in 'Fitness & Nutrition' started by Wombats Unlimited, Apr 15, 2006.

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  1. Wombats Unlimited

    Wombats Unlimited OT Supporter

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    **********UPDATED ROUTINE NOW IN POST 11***************

    I tried to have two big heavy strength-building lifts per day, then 3-4 higher volume mass-building exercises, abs each day mon-fri, then a dedicated strength day and a dedicated 'beach muscle day' for high volume isolation stuff, what do you guys think? I know its pretty intense but I figured it can't be worse than Arnold's level 1. How can I improve it?
     
    Last edited: Apr 16, 2006
  2. AaronOC

    AaronOC Guest

    well you could drop all of the 4X12 stuff down to 3X8. there is no need for that sort of volume
     
  3. Huge Evil Robot

    Huge Evil Robot Must not sleep, must warn others

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    maxing 4 days a week on heavy compound moves, sometimes more than one per day? 3 weeks max until your CNS is fried man.
     
  4. uf20wop

    uf20wop OT Supporter

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    fuck that routine nigga
     
  5. Jeg1983

    Jeg1983 OT Supporter

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    have fun with that
     
  6. cavefish

    cavefish You ain't a crook son, you just a shook one

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    Why do you feel the need to combine them? Why can't you alternate periods of lifting for strength and lifting for hypertrophy?

    It's not rocket surgery people. Another problem a lot of you seem to have is that you think you can't get strong on a bodybuilding routine or big on a powerlifting routine.
     
    Last edited: Apr 15, 2006
  7. blam

    blam New Member

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    try it out for 2 weeks.. i think u wil realize its faults real quick.
     
  8. ~stangzorized~

    ~stangzorized~ New Member

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    better be on some test for that one chief
     
  9. Kozzy McKoz

    Kozzy McKoz OT Supporter

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    :werd:

    lifting is pretty much lifting
     
  10. Phineas Q Stork

    Phineas Q Stork Active Member

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    I'm gonna assume this guy is a weak noob

    Quit fucking with programs man, just do them. I wasted my time as a total beginner by switching from program to program or trying to heavily modify current ones. Pick something and do it
     
  11. Wombats Unlimited

    Wombats Unlimited OT Supporter

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    I'd call myself intermediate, Bench 240, Deadlift 315 (5reps, never maxed), squat is low because I injured my glute... pretty decent all over strength, but not where I'd like to be, or where a lot of you are. I've just come off of 6 months of christophers routine and it was ok, but I'm looking for more of a bodybuilding routine now. As I think is clear, I don't really know what I'm doing when it comes to making up routines, but I'd rather have a somewhat good routine that addresses my goals, than a highly regarded routine that emphasizes stuff I don't care about at this point.

    Here is a revision of my routine with a lot less volume:

    Monday – Legs and Shoulders

    Squat 5x5 maxing on the last set
    Stiff legged deadlift 5x5 maxing on the last set
    Push Press 1x10, 1x6, 1x4
    DB Arnold Press 4x8
    Upright Row 3x8 OR Lateral raises 4x12

    Crunches 4x25

    Tuesday – Chest and Tri’s

    Bench 5x5 maxing on the last set
    Dips as many as possible per set up to 40
    Incline Bench 3x12
    Close Grip Press 4x12
    Cable Triceps Extensions 4x12

    Reverse Crunches 4x25

    Wednesday – Back and Bi’s

    Deadlift 5x5 maxing on the last set
    Bent over rows 5x5
    Chin ups as many as possible per set up to 40
    Seated DB Curls 4x12
    Hammer Curls 4x12

    Hanging Leg Raises 5x15

    Thursday - Rest

    Friday – Heavy Compound Day

    Squat 4x5 then 1x3 (5 pounds more than Monday like bill starr routine)
    Deadlift 4x5 then 1x3 (5 pounds more than Wednesday like bill starr routine)
    Bench 5x5
    Seated Rows/ BOR 5x5

    Saturday – Volume Isolation Day (Beach Muscles)

    Arms 2xBi, 2xTri – 3x12 (different exercises than during the week)
    Shoulders 2x 4x12 (different exercises than during the week)
    Shrugs 4x8
    Calves Raises 4x12
    Forearms – Forearm Curls 4x10 + Reverse Forearm Curls 4x10

    Sunday Rest

    Better?
     
  12. Vailripper

    Vailripper Daywalkers have feelings too.

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    If you want a bodybuilding routine then just to arnolds...I don't get why you want to combine them? :confused:
     
  13. uf20wop

    uf20wop OT Supporter

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    truer words have never been spoken
     
  14. Wombats Unlimited

    Wombats Unlimited OT Supporter

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    Because in the other thread everyone basically agreed that Arnold's is ridiculous, I can't max deadlift 4 days a week and workout 6, its too demanding.
     
  15. AaronOC

    AaronOC Guest

    well then just do christophers routine, it's only 3 days a week
     
  16. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    yeah, because its ARNOLDS not "The Man's" this would eb like me doing Chuck vogrlpohls routine, or Ronnie colemans routine..
    You need to stick with some bassic shit until you are at a level of understanding where you can do your own crap, when you know what works for you.
     
  17. cavefish

    cavefish You ain't a crook son, you just a shook one

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    Or think for yourself and develop or find a routine that addresses your goals rather than blindly following something.
     
  18. AaronOC

    AaronOC Guest

    but he obviously doesn't want to make his own routine
     
  19. Wombats Unlimited

    Wombats Unlimited OT Supporter

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    I just did make my own routine, based on principles that make sense to me from other routines, and people say its no good.
     
  20. blam

    blam New Member

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    You tried to throw the best of both worlds into 1 routine. While that may look good on paper it looks like you didnt give much of a thought to total weekly volume. Volume is one of the most imporant variables when designing a program. When you write a program you should always be giving these things a thought:

    -Is the weekly training volume adequate for growth? Is it too much?
    -Is the intensity and rep ranges optimal for meeting my goals?
    -Have I properly balanced the volume between the major muscles groups and antagonist movement patterns?(Push vs. Pull, more volume for major groups vs small groups, etc.)
    -Am I prioritizing properly and focusing on weaknesses?
    -Do I have any long term prioritization or overload planned into my routine?
    -Is their a REASON for every exercise in my program?
    -Is my program overly complicated, could I cut out some of this shit and still make gains?

    Just curious, how many of those did you consider when writing your routine?
     
  21. blam

    blam New Member

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    The point was to keep it simple unless you know wtf you are doing. I was trying to get across that if you want to make a super complicated routine their is a lot of shit that you should consider. Not that you should spend a fucking day on each thing. It does not take a genious to say "HMM I HAVE 20 SETS FOR BICEPS AND CHEST AND 5 FOR BACK, IS THIS BALANCED?"

    Also, notice that last bullet? That is the rule that trumps all imho. Keep it simple unless you are advanced enough for it to matter
     
  22. Phineas Q Stork

    Phineas Q Stork Active Member

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    blam just made it even more complicated
     
  23. Neo95gt

    Neo95gt Guest

    can someone post arnolds rutine?
     
  24. blam

    blam New Member

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    If you are not making progress you should take up a different hobby.

    Seriously, there are better things to do w/ your time if you are just going to waste however many hours a week spinning your wheels.
     
  25. Phineas Q Stork

    Phineas Q Stork Active Member

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    he's lifting weights, not cycling you idiot
     
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