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  1. #1
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    Default Share your workout routine

    Hi guys,
    What's your workout routine looks like ? Are you following any specific routine or just making your own ?
    I will start with myself, i have been using zyzz workout for a while, with ok results:
    http://www.simplyshredded.com/exclus...interview.html

    It's time for a new routine and im thinking to shake things up by doing PHAT, HIT, or HST instead of regular split...

    Any suggestion ?

  2. #2
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    PHAT or Lyle McDonald's Generic Bulking Routine are the best for natty's, I believe. I'm personally doing SS with a few iso's thrown in to get my strength up. I'll probably switch to Lyle's routine when I start my bulk.

  3. #3
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    Well I havn't had a 'fixed' routine so much, that's going to change next month though. Dunno if I'll strictly follow any program though.

    Every workout will have a bench of some sort, that's a guarantee. Whether it is incline, flat, dumbbell or barbell. Every workout will also have squat or deadlift, maybe heavy farmers walks instead.

    Tonight I did:
    Barbell Bench 3x7 workset supersetted with 3x8 standing lunges, 2 min rest
    Squat 3x5 workset supersetted with 3x10 dumbbell overhead press, 2 min rest
    DB lateral raises, DB rear raises (laying on incline), lat pull downs superset 3x10 each. 30s rest

    Then finished out with some brocep curl dropset on the cable machine. I think its funny when the 10 pound plate becomes nearly impossible.

    I'm also considering adding hang cleans for dem traps. I like the move, it feels very 'manly' and is definitely a full body workout.

  4. #4
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    The only problem i see with Lyle McDonald's Generic Bulking Routine is that it dedicates like a day for legs and then another day for the rest of the muscles. it's good to workout legs of course but the rest of muscles are more important at least to me.
    PHAT is interesting though, i also think HST is interesting but what i don't like about it is the fact that you only need to workout 3 days a week (which is way too little specially since i workout 6 days aweek now) and also you should not go to failure, which i find it hard to stop while you still can do more rips.
    Regular splits is what i have been doing till now, that's why im trying to do something totally different to see how my body will react.

  5. #5
    Senior Member Shan's Avatar
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    Just do anything and everything that Arnold recommends

  6. #6
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    The workout that got me the most muscular was during swim season. I will post it below. Now, though, I am concentrating more on running (4-7 miles per day plus speed sets) to better prepare myself for Basic Training at the Air ForCe Academy.

    This workout got me incredibly lean and muscular, to the point that people would comment to me about by "amazing body" etc.

    It consists of swimming six days a week, and weights every other day (ex. Mon, Wed, Fri)

    Swimming workout:

    Warm-up:
    5 50's on 1:00
    5 50's on :50
    5 50's on :45
    5 50's on :40

    Kick 1000 yards with/without board. Sometimes 50's or 100's on intervals, sometimes just kick the 1000

    pull 1000 yards w/pullbouy. Just do the 1000 straight.

    Main set, usually about 2000 yards. Change this up each time. Examples include:
    Sprint sets of 100's freestyle
    "Ladder set", increasing in distance: (ex, 50, 100, 150, 200, 250, 300, 250, 200, 150, 100, 50, all on different times and of different strokes)
    2 1000's
    Breathing set, swim long distance breathing every 3, 5, 7, and 9 strokes alternately.
    Any combination of 100's, 200's, 300's, 400's and 500's on timed intervals.

    Sprints off the blocks usually 4-10.

    200 Cooldown

    Weights Workout (3x weekly) mix it up but these are some exercises I used. Use only some of these each time.

    2x10 overhead squat.
    3x10 Hanging leg raise
    40 pull-ups.
    80 push-ups
    5x5 Bench press
    8x10 Squat increasing weight to max.
    5 minutes of abdominal workout.
    3x10 JAX (1 JAX = 5 push-ups using hand weights, then 1 dead lift using the same weights. Do as fast as possible)
    3x10 cuban press.
    5x5 bicep curls
    10x2 Hang cleans, build to max.
    3x10 lat pull downs
    3x10 push press
    3x10 overhead press
    3x10 bent row
    3x10 dead lift
    3x10 weighted jump

  7. #7
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    Quote Originally Posted by TheLaughingCow View Post
    The workout that got me the most muscular was during swim season. I will post it below. Now, though, I am concentrating more on running (4-7 miles per day plus speed sets) to better prepare myself for Basic Training at the Air ForCe Academy.

    This workout got me incredibly lean and muscular, to the point that people would comment to me about by "amazing body" etc.

    It consists of swimming six days a week, and weights every other day (ex. Mon, Wed, Fri)

    Swimming workout:

    Warm-up:
    5 50's on 1:00
    5 50's on :50
    5 50's on :45
    5 50's on :40

    Kick 1000 yards with/without board. Sometimes 50's or 100's on intervals, sometimes just kick the 1000

    pull 1000 yards w/pullbouy. Just do the 1000 straight.

    Main set, usually about 2000 yards. Change this up each time. Examples include:
    Sprint sets of 100's freestyle
    "Ladder set", increasing in distance: (ex, 50, 100, 150, 200, 250, 300, 250, 200, 150, 100, 50, all on different times and of different strokes)
    2 1000's
    Breathing set, swim long distance breathing every 3, 5, 7, and 9 strokes alternately.
    Any combination of 100's, 200's, 300's, 400's and 500's on timed intervals.

    Sprints off the blocks usually 4-10.

    200 Cooldown

    Weights Workout (3x weekly) mix it up but these are some exercises I used. Use only some of these each time.

    2x10 overhead squat.
    3x10 Hanging leg raise
    40 pull-ups.
    80 push-ups
    5x5 Bench press
    8x10 Squat increasing weight to max.
    5 minutes of abdominal workout.
    3x10 JAX (1 JAX = 5 push-ups using hand weights, then 1 dead lift using the same weights. Do as fast as possible)
    3x10 cuban press.
    5x5 bicep curls
    10x2 Hang cleans, build to max.
    3x10 lat pull downs
    3x10 push press
    3x10 overhead press
    3x10 bent row
    3x10 dead lift
    3x10 weighted jump
    Looks good man,,, i wish i was into swimming.

  8. #8
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    Quote Originally Posted by Aames View Post
    PHAT or Lyle McDonald's Generic Bulking Routine are the best for natty's, I believe. I'm personally doing SS with a few iso's thrown in to get my strength up. I'll probably switch to Lyle's routine when I start my bulk.
    So Aames, what do you think of steve cook ?

  9. #9
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    Quote Originally Posted by aim4hair View Post
    So Aames, what do you think of steve cook ?
    In terms of? He definitely has a nice physique and seems like a good enough guy. Does he sell diet plans or something on the side? Usually types like him do that and pack them full of broscience.

    Additionally, I was thinking about your point on Lyle's Routine. Do you think it targets legs too much? I really do not want a fully balanced physique since I think it looks better when the upper body slightly overpowers the lower body. Big legs are unaesthetic. That's one of the reasons that I think Zyzz's physique was perfect although a lot think that his legs were too small; I think they were just right.

  10. #10
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    The only city that matters in Canada. Eh?!
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    I yell hysterically at the top of my lungs after every rep. Helps strengthen my glutes and tighten my muscles all over my body.

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