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New Routine suggestion

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01 / Original postNew Routine suggestionfj · 7 Feb 2005 02 / This pagePosts 1–16Page 1 of 1 · chronological order 03 / Latest replyPost #16Selene · 10 Feb 2005

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General fitness, health and nutrition
Published
7 February 2005
Last activity
10 February 2005
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fj
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  1. Original post
    fj
    Archived post
    #1

    I am thinking about starting a new routine. I pretty much know my 1 rep max
    weight. I need suggestion on how many sets/weight/reps on each exercise.

    Monday: Back/Bicep
    Wednesday: Legs/Calves
    Friday: Chest/Delt/Tricep

    Back/Bicep
    ----------------
    Pullup(chip up)
    Bend-over row(barbell)
    Seated Row(level)
    E-Z bar bicep curl
    dumbbell curl
    preacher's curl(level machine)

    Legs/Calves
    ----------------
    Squat
    Leg Press
    StiffLeg DeadLift
    Leg Extension
    Standing Calf Raise
    Steated Calf Raise

    Chest/Delt/Triceps
    -------------------
    Weighted Dip
    Flat Bench Press
    Inclined Bench Press
    Shoulder Press
    Leteral Raise
    Barbell Rear Delt Row
    Tricep Pull Down
    Lying Tricep Extension

    For each excercise I plan to do 4 sets
    1 x 12 x 50% of 1 MaxRep,
    1 x 8 x 70% of 1 MaxRep,
    1 x 4 x 85% of 1 MaxRep,
    1 x 8 x 70% of 1 MaxRep

    Do you see auy problems here? Suggestion on exercises?

    TIA

    fj

    Report
  2. fj
    Archived post
    #2

    "fj" <[email hidden]> wrote in message
    news:[email hidden]...

    Quoted message said:

    I am thinking about starting a new routine. I pretty much know my 1 rep


    max

    Quoted message said:

    weight. I need suggestion on how many sets/weight/reps on each exercise.

    Monday: Back/Bicep
    Wednesday: Legs/Calves
    Friday: Chest/Delt/Tricep

    I am not sure working each muscle group once per week is enough. What does
    people usually do for a 3-day work out?

    fj

    Report
  3. Scott Johnson
    Archived post
    #3
    fj said:

    I am not sure working each muscle group once per week is enough. What does
    people usually do for a 3-day work out?

    Front Squat 3x5
    Bench 3x5
    Rack Pull to Shrug/Deadlift (switch) 3x3
    Yates Row 3x5
    DB overhead press 3x5
    Chinup 3x max reps
    Lateral Raise 1x10-12
    Rear Delt Fly 1x10-12
    Hammer Curl 1x10-12
    Some Triceps Movement 1x10-12

    --
    Scott Johnson / scottjohnson at kc dot rr dot com

    Report
  4. fj
    Archived post
    #4

    "Scott Johnson" <[email hidden]> wrote in message
    news:[email hidden]...

    Quoted message said:
    fj said:

    I am not sure working each muscle group once per week is enough. What


    does

    Quoted message said:
    Quoted message said:

    people usually do for a 3-day work out?

    Front Squat 3x5
    Bench 3x5
    Rack Pull to Shrug/Deadlift (switch) 3x3
    Yates Row 3x5
    DB overhead press 3x5
    Chinup 3x max reps
    Lateral Raise 1x10-12
    Rear Delt Fly 1x10-12
    Hammer Curl 1x10-12
    Some Triceps Movement 1x10-12

    --
    Scott Johnson / scottjohnson at kc dot rr dot com

    That's one day's work load, isn't it?

    fj

    Report
  5. bellfit
    Archived post
    #5

    The routine looks good. One thought - don't limit yourself by % of 1
    rep. max. Your target must be number of reps with good form. Take such
    weight that the last set will be to failure.

    You can find lots of exercises at
    http://www.gymgoal.com/exs.jsp

    Report
  6. npne
    Archived post
    #6

    "fj" <[email hidden]> wrote in message
    news:[email hidden]...

    Quoted message said:

    I am thinking about starting a new routine. I pretty much know my 1 rep


    max

    Quoted message said:

    weight. I need suggestion on how many sets/weight/reps on each exercise.

    Monday: Back/Bicep
    Wednesday: Legs/Calves
    Friday: Chest/Delt/Tricep


    I think you'd be better off with a full body workout, if you are doing a
    three day split. Muscles grow best if stressed every fortyeight hours, is
    what seems to be the gist of what I've read on the subject. But then this is
    just my two cents worth and I am sure someone will disagree.

    Report
  7. Titan1969
    Archived post
    #7

    I agree with bellfit..dont stick to tightly to the % of max. You will
    up days and down days. ALways work to your 100% effort. The mix looks
    ok. Watch your waist line if your eating a lot. Thats not much working
    out per week. But it will be a good strength producer. I do my whole
    body 1 time per week in the off-season.

    Report
  8. Scott Johnson
    Archived post
    #8
    fj said:

    "Scott Johnson" <[email hidden]> wrote in message
    news:[email hidden]...

    Quoted message said:
    fj said:

    I am not sure working each muscle group once per week is enough. What

    does

    Quoted message said:
    Quoted message said:

    people usually do for a 3-day work out?

    Front Squat 3x5
    Bench 3x5
    Rack Pull to Shrug/Deadlift (switch) 3x3
    Yates Row 3x5
    DB overhead press 3x5
    Chinup 3x max reps
    Lateral Raise 1x10-12
    Rear Delt Fly 1x10-12
    Hammer Curl 1x10-12
    Some Triceps Movement 1x10-12

    --
    Scott Johnson / scottjohnson at kc dot rr dot com

    That's one day's work load, isn't it?

    Yes.

    --
    Scott Johnson / scottjohnson at kc dot rr dot com

    Report
  9. Lee Michaels
    Archived post
    #9

    "Scott Johnson" wrote

    Quoted message said:


    Yes.

    --
    Scott Johnson / scottjohnson at kc dot rr dot com

    Scott, is that you?

    <poking Scott to see if he is real>

    Report
  10. fj
    Archived post
    #10

    I agree with you. I was doing HST with 3-day full body workout. For every
    exercise I do 2 work set and increase the weight until it reaches the max
    weight for the reps I do in that cycle.

    My concern is maybe 80%(?) of people follow the 3-day or 4-day split routine
    and train each muscle with several exercises. I know lots of BIG people,
    like Ronny Coleman, do this. So far I had 9-month lifting experience, not
    that advanced but I cetainly want to try it out for 2 month.

    Can any anybody explain to me how to decide the work load of a pyramid sets?
    Is it consider a better way than normal 3x5 or 5x5?

    Thanks

    fj

    Report
  11. Selene
    Archived post
    #11

    "Lee Michaels" <[email hidden]> wrote

    Quoted message said:


    "Scott Johnson" wrote

    Quoted message said:


    Yes.

    Scott, is that you?

    <poking Scott to see if he is real>

    Shouldn't that be Top Sirloin?

    Selene
    aka Mapster

    --

    Don't top post in this NG - it's a tough crowd and you don't want to annoy
    them. --Tim Williams

    Report
  12. Roger Zoul
    Archived post
    #12

    Keep doing HST and forget about what Ronny Colemans until you start to look
    like him.

    fj said:

    I agree with you. I was doing HST with 3-day full body workout. For
    every exercise I do 2 work set and increase the weight until it
    reaches the max weight for the reps I do in that cycle.

    My concern is maybe 80%(?) of people follow the 3-day or 4-day split
    routine and train each muscle with several exercises. I know lots of
    BIG people, like Ronny Coleman, do this. So far I had 9-month lifting
    experience, not that advanced but I cetainly want to try it out for 2
    month.

    Can any anybody explain to me how to decide the work load of a
    pyramid sets? Is it consider a better way than normal 3x5 or 5x5?

    Thanks

    fj

    Report
  13. fj
    Archived post
    #13

    "Roger Zoul" <[email hidden]> wrote in message
    news:[email hidden]...

    Quoted message said:

    Keep doing HST and forget about what Ronny Colemans until you start to


    look

    Quoted message said:

    like him.

    You didn't answer my question.

    BTW, I did HST for 9-month and is there anything wrong trying a different
    routine?

    Report
  14. Roger Zoul
    Archived post
    #14
    fj said:

    "Roger Zoul" <[email hidden]> wrote in message
    news:[email hidden]...

    Quoted message said:

    Keep doing HST and forget about what Ronny Colemans until you start
    to


    look

    Quoted message said:

    like him.

    You didn't answer my question.

    So?

    Quoted message said:


    BTW, I did HST for 9-month and is there anything wrong trying a
    different routine?

    No.

    Report
  15. T
    Archived post
    #15
    fj said:

    "Roger Zoul" <[email hidden]> wrote in message
    news:[email hidden]...

    Quoted message said:

    Keep doing HST and forget about what Ronny Colemans until you start to

    look

    Quoted message said:

    like him.

    Quoted message said:

    You didn't answer my question.

    BTW, I did HST for 9-month and is there anything wrong trying a different
    routine?

    Maybe.

    If it's working for you and your goals haven't changed, then trying a
    different routine just because you're bored probably isn't a good idea.
    Lifting is tedious and painful if you do it right. If you're having
    fun, work harder and add weight to the bar and, damn it, squat.

    Report
  16. Selene
    Archived post
    #16

    "Lee Michaels" <[email hidden]> wrote

    Quoted message said:


    "Scott Johnson" wrote

    Quoted message said:


    Yes.

    --
    Scott Johnson / scottjohnson at kc dot rr dot com

    Scott, is that you?

    <poking Scott to see if he is real>

    We got that one post from Scott and then he's off again?

    S.

    Report

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