New Routine

[Davo1990]

Hey guys/girls

Just wondering your thoughts on this program..

advice would be helpful.. its for gaining weight..

Cheers

Day 1: Legs

Deadlift 3 sets of 8 reps

Single Leg Press 3 sets of 12 reps each leg

Hamstring Curl 3 sets of 12 reps

Calf Raise 3 sets of 15 reps

Day 2 Chest and Back

Bench Press 3 sets of 8 reps

Bent over Row 3 sets of 8 reps

Pec Flyes 3 sets of 12 reps

Lat pulldown (narrow grip to front) 3 sets of 12

Day 3 Shoulder and Arms

Barbell Shoulder Press 3 X 8 reps

Lateral should raise 3 X 12 reps

Overhead Triceps Cable Extn with rope 3 X 12 reps

Biceps Curl 3 X 12 reps

Cheers

[Cammo]

Try this:

Day 1: Legs

Squat 3 sets of 8 reps

Single Leg Press 3 sets of 12 reps each leg

Romainian or stiff leg deadlift 3 sets of 12 reps

Calf Raise 3 sets of 15 reps

Day 2 Chest and Back

Bench Press 3 sets of 8 reps

Deadlift 3 sets of 8 reps - this is more a lower back exercise than a leg one

Bent over Row 3 sets of 8 reps

Incline Dumbell Press 3 sets of 12 reps

Lat pulldown (narrow grip to front) 3 sets of 12

Day 3 Shoulder and Arms

Barbell Shoulder Press 3 X 8 reps

Lateral should raise 3 X 12 reps

Overhead Triceps Cable Extn with rope 3 X 12 reps

Biceps Curl 3 X 12 reps

Are you going to be doing any ab work?

Personally, I'm not a great fan of routines that have a day designated to arms - I'm more a push/pull/legs kind of guy - each to their own though.

[2guns]

is this a 3 day a week routine? or a 3 day split?

[Davo1990]

its a three day split..

im wanting to gain mass and put on weight as im a runt, 180-181cm and sit between 69-70kgs..

yes I am doing abb/core exercises..

[ohjoshua]

Try this:

Deadlift 3 sets of 8 reps - this is more a lower back exercise .

When preformed correctly Id say DL's are more of a glute exercise then lower back or legs...

Also

where are the squats at?

just my 2 cents.

[FastFreddy]

Hey guys/girls

Just wondering your thoughts on this program..

advice would be helpful.. its for gaining weight..

Cheers

Day 1: Legs

Deadlift 3 sets of 8 reps

Single Leg Press 3 sets of 12 reps each leg

Hamstring Curl 3 sets of 12 reps

Calf Raise 3 sets of 15 reps

Day 2 Chest and Back

Bench Press 3 sets of 8 reps

Bent over Row 3 sets of 8 reps

Pec Flyes 3 sets of 12 reps

Lat pulldown (narrow grip to front) 3 sets of 12

Day 3 Shoulder and Arms

Barbell Shoulder Press 3 X 8 reps

Lateral should raise 3 X 12 reps

Overhead Triceps Cable Extn with rope 3 X 12 reps

Biceps Curl 3 X 12 reps

Cheers

Hi Davo,

ill give you my ideas on this too.

i think training the whole body in each workout would work better to get faster progress.

split systems show great results for cutting up(ripped look) with seperation in muscles,

but i think you will over train and not get the results your looking for.

i also beleave training in the order of larger muscles first (leggs,chest,back,shoulders calfs and last arms.)as youll see i put chest up after leggs because if you train your pecs after back you will end up being round shouldered,(hunched over)

you will also need to recover from each workout,there for needing at least 1-2 days rest between workouts,

more is not better when it comes to training ,the least amount to get your muscles responding to growing after they have recovered would be best,only problem is,no one knows how much is right amount ,as we all recover and grow at differant rates(genetic factors)

only by training,recording your workouts,and understanding what real progress is,then you will be on your way to get bigger.

keep your workouts,short in time,basic in movements,and all every rep controled and smooth,

heres a exsample

leg press 2x 10-20 reps

squats 2 x 10-20 reps

flys 2 x 8-12 reps

dips 2 x max and after 10 reps,start using weighted belt

rev-grip pull ups 2 x max-10 reps same as dip rules.

seated row( i would say dead lifts but you over train your lower back)

try this,keep it in this order.

keep track of workout time,rest only 1-2 mins max between sets.

good luck! let me know how ya going

[Cammo]

Hi Davo,

ill give you my ideas on this too.

i think training the whole body in each workout would work better to get faster progress.

split systems show great results for cutting up(ripped look) with seperation in muscles,

but i think you will over train and not get the results your looking for.

i also beleave training in the order of larger muscles first (leggs,chest,back,shoulders calfs and last arms.)as youll see i put chest up after leggs because if you train your pecs after back you will end up being round shouldered,(hunched over)

you will also need to recover from each workout,there for needing at least 1-2 days rest between workouts,

more is not better when it comes to training ,the least amount to get your muscles responding to growing after they have recovered would be best,only problem is,no one knows how much is right amount ,as we all recover and grow at differant rates(genetic factors)

only by training,recording your workouts,and understanding what real progress is,then you will be on your way to get bigger.

keep your workouts,short in time,basic in movements,and all every rep controled and smooth,

heres a exsample

leg press 2x 10-20 reps

squats 2 x 10-20 reps

flys 2 x 8-12 reps

dips 2 x max and after 10 reps,start using weighted belt

rev-grip pull ups 2 x max-10 reps same as dip rules.

seated row( i would say dead lifts but you over train your lower back)

try this,keep it in this order.

keep track of workout time,rest only 1-2 mins max between sets.

good luck! let me know how ya going

Sorry Mr Heavy Duty but I think you've been reading too many magazines - "split systems show great results for cutting up(ripped look) with seperation in muscles"... where did you read this dribble?

No offence but diet & cardio is what gives you the "ripped look".

When it comes to training, we just want each & every muscle to get as big as possible.

If you are eating and resting (getting enough sleep) there's no reason why you can't be in the gym 6 days a week (some guys do 7 with no problem).

I do agree with the "bigger muscle groups first" statement.

Davo,

If you're new to lifting then a full body or upper/lower split would probably be the best for the first 6 weeks - after that a 3 or 4 day split would be beneficial.

I've experimented with heaps of different routines and can give you a few pointers later on when you have your form etc. down pat.

Don't take offence Mr HD, I just think from experience that some of your post is a little "magazine" or "latest study" like.

*Edit - just noticed you were doing HST Mr HD - I know how your theory works now - I did a few cycles of HST a few years back - good for a couple of cycles, but definitely not long term.

[Davo1990]

im not new to lifting I have been working out for 6 months, but I haven't had a gym program set in concrete.. yes i added squats, i just need to know that this program will give me more mass and add some weight to me, I want to be some where between 75-80kgs and im at 70kgs now..

thanks for the advice guys, im taking it on board, ive added squats now, did my first day of legs today...

Cheers!

[FastFreddy]

Hi Davo,

ill give you my ideas on this too.

i think training the whole body in each workout would work better to get faster progress.

split systems show great results for cutting up(ripped look) with seperation in muscles,

but i think you will over train and not get the results your looking for.

i also beleave training in the order of larger muscles first (leggs,chest,back,shoulders calfs and last arms.)as youll see i put chest up after leggs because if you train your pecs after back you will end up being round shouldered,(hunched over)

you will also need to recover from each workout,there for needing at least 1-2 days rest between workouts,

more is not better when it comes to training ,the least amount to get your muscles responding to growing after they have recovered would be best,only problem is,no one knows how much is right amount ,as we all recover and grow at differant rates(genetic factors)

only by training,recording your workouts,and understanding what real progress is,then you will be on your way to get bigger.

keep your workouts,short in time,basic in movements,and all every rep controled and smooth,

heres a exsample

leg press 2x 10-20 reps

squats 2 x 10-20 reps

flys 2 x 8-12 reps

dips 2 x max and after 10 reps,start using weighted belt

rev-grip pull ups 2 x max-10 reps same as dip rules.

seated row( i would say dead lifts but you over train your lower back)

try this,keep it in this order.

keep track of workout time,rest only 1-2 mins max between sets.

good luck! let me know how ya going

Sorry Mr Heavy Duty but I think you've been reading too many magazines - "split systems show great results for cutting up(ripped look) with seperation in muscles"... where did you read this dribble?

No offence but diet & cardio is what gives you the "ripped look".

When it comes to training, we just want each & every muscle to get as big as possible.

If you are eating and resting (getting enough sleep) there's no reason why you can't be in the gym 6 days a week (some guys do 7 with no problem).

I do agree with the "bigger muscle groups first" statement.

Davo,

If you're new to lifting then a full body or upper/lower split would probably be the best for the first 6 weeks - after that a 3 or 4 day split would be beneficial.

I've experimented with heaps of different routines and can give you a few pointers later on when you have your form etc. down pat.

Don't take offence Mr HD, I just think from experience that some of your post is a little "magazine" or "latest study" like.

*Edit - just noticed you were doing HST Mr HD - I know how your theory works now - I did a few cycles of HST a few years back - good for a couple of cycles, but definitely not long term.

HI again Cammo.

i think your the one reading the mags m8.how meany years have you trained? what results have you gained.

anyone training 7 days a week,will not and cannot grow bigger anless hes using lots of gear,dosnt work and sleeps all day,eats like a king and is a gentic god!

i myself have trained meany ways,i take client every day,the only thing one would gain from training that much is overtraining.

ive never heared of hst? what is that?

i dont get any of my programs from mags eg...

nor are they new age stuff m8

my systems are in gym pratice,and for all those ppl out there training 5 or 6 or 7 days a week and looking to gain size cut it in 1/2. when that stops progress cut it in 1/2 again,watch ya muscles grow!

dont ego train,long and more ant better,thats what kidds think like.

you dont grow in the gym,you grow after you body has recovered and only then, adaptation,

[Cammo]

HI again Cammo.

i think your the one reading the mags m8.how meany years have you trained? what results have you gained.

anyone training 7 days a week,will not and cannot grow bigger anless hes using lots of gear,dosnt work and sleeps all day,eats like a king and is a gentic god!

i myself have trained meany ways,i take client every day,the only thing one would gain from training that much is overtraining.

ive never heared of hst? what is that?

i dont get any of my programs from mags eg...

nor are they new age stuff m8

my systems are in gym pratice,and for all those ppl out there training 5 or 6 or 7 days a week and looking to gain size cut it in 1/2. when that stops progress cut it in 1/2 again,watch ya muscles grow!

dont ego train,long and more ant better,thats what kidds think like.

you dont grow in the gym,you grow after you body has recovered and only then, adaptation,

Taken straight out of the HIT manual :pfft:

Most of it's common sense, I never said they spent hours on end in the gym.

There's no such thing as overtraining - It's called undereating & under resting. 30 mins a day, 7 days a week is not going to "overtrain" anyone if they are eating right & resting right.... & they don't need to sleep all day for a 30 min workout.

[2guns]

my systems are in gym pratice,and for all those ppl out there training 5 or 6 or 7 days a week and looking to gain size cut it in 1/2. when that stops progress cut it in 1/2 again,watch ya muscles grow!

dont ego train,long and more ant better,thats what kidds think like.

i diasagree think that u can train 1 hour a day 7 days per week without gear and get best results.

ppl who train hard look better than the lazy who do things like 3 day split once a week.

and when u stop progressing u dnt cut yr training in 1/2 lol thats a stupid idea, u eat more food and train harder!!

[2guns]

When preformed correctly Id say DL's are more of a glute exercise then lower back or legs...

i would say squats would hit your glutes more than deads mate

[2guns]

its a three day split..

im wanting to gain mass and put on weight as im a runt, 180-181cm and sit between 69-70kgs..

yes I am doing abb/core exercises..

ok so how are u doing it?

3 days on how many off?

or

day on day off?

[FastFreddy]

Taken straight out of the HIT manual :pfft:

Most of it's common sense, I never said they spent hours on end in the gym.

There's no such thing as overtraining - It's called undereating & under resting. 30 mins a day, 7 days a week is not going to "overtrain" anyone if they are eating right & resting right.... & they don't need to sleep all day for a 30 min workout.

you are more of a caveman than you first made out!

[Dumbelldog]

When preformed correctly Id say DL's are more of a glute exercise then lower back or legs...

i would say squats would hit your glutes more than deads mate

Agree++

[Cammo]

When preformed correctly Id say DL's are more of a glute exercise then lower back or legs...

i would say squats would hit your glutes more than deads mate

Agree++

Unless he's doin' something wrong.