Toying with a new routine

Ihateeveryone · 08-01-2005, 12:53 PM

In the last six months, I gained 50lb training on a basic 5 day a week/1 bodypart a day protocol. The gain was about 60% muscle/40% fat

Anyways, it's time to cut. I started four weeks back at 105kg (about 230lb). I'm now at 96kg, but still training exactly the same. I've cut a heap of shit out of my diet, and I'm taking in between 90g and 150g carbs a day (changing things up a lot to trick the metabolism) and performing HIIT cardio 5 times a week on the exercise bike; 15 minutes at a time.

I'm thinking of changing the routine to one which hits each bodypart twice a week. Currently, I'm performing 1-2 compound and 2-3 isolation movements per part every day. What I'm thinking is to train every bodypart in the first two days using one compound movement per part, then use the 2-3 isolation movements on the last two days. Here's how it will play out:

Monday - Back, Legs, Delts
Pull Ups
Squats
Dumbell Military Press

Tuesday - Chest, Arms
Incline Bench Press
Dips
Barbell Curls

Wednesday - Cardio

Thursday - Back, Legs, Delts
Bent Over Rows/Yates Rows/T-Bar Rows
Dumbell Pullovers
Stiff Leg Deadlifts
Leg Extensions
Lying Lateral Raises/Cable Lateral Raises
Bent Over Lateral Raises

Friday - Chest, Arms
Flat Flyes
Cable Crossovers
Concentration Curls
Incline Curls
French Press
Skull Crushers

The theory is that on the first two days, I perform heavy compounds working the midpoint of muscular contraction. The last two days are meant to hit the muscles at their stretch and contracted positions in superset fashion - two sets of contracted position and one set of stretch position movements, or vice versa.

Before I set out on this, does anyone have any suggestions or comments that may help me whilst on this program? Sorry about it being so long winded - I just wanted to let you know I do actually work out, and I do it seriously - and that I don't just sit here all day hanging shit on people at other forums :bigthumbu

Dan · 08-01-2005, 01:17 PM

You could be in for some over training as you have a lot of lifts for the same muslce groups. That being said you took the time to come up with that so put it to use and see if you get the type of results you are expecting.

Ihateeveryone · 08-01-2005, 02:21 PM

Quote:

Originally Posted by Dan

You could be in for some over training as you have a lot of lifts for the same muslce groups. That being said you took the time to come up with that so put it to use and see if you get the type of results you are expecting.

May seem like I could be overtraining - I should have mentioned that there will be roughly three movements per bodypart being performed; 3 sets per compound movement; then 1 set of either a stretch or contraction position movement, followed by one superset of a stretch and contraction movement. So really, its only 3 movements and 5/6 sets per part.

I just figured I'd split the volume per part in half, kind of like a DFHT program, so that I could concentrate on total muscular work, not performing some movements half assed because I don't have the stamina or endurance toward the end of the workout.

Dan · 08-01-2005, 03:06 PM

Well get to it then...

Ihateeveryone · 08-02-2005, 12:05 AM

Quote:

Originally Posted by Dan

Well get to it then...

Next week. I trained chest by itself last night

:bigthumbu

**powerman2000** · 08-02-2005, 11:33 AM

If you want to train everything 2x per week you may want to consider what I do.

This is just a brief outline.

Monday-upper body
Tuesday-lower body
Wednesday-Off
Thursday-upper body
Friday-lower body
Sat.-Off
Sun.-Off

If this looks interesting to you then I will help you out with the periodization part of it and the exercise choices/options.

Dan · 08-02-2005, 12:09 PM

Quote:

Originally Posted by powerman2000

If you want to train everything 2x per week you may want to consider what I do.

This is just a brief outline.

Monday-upper body
Tuesday-lower body
Wednesday-Off
Thursday-upper body
Friday-lower body
Sat.-Off
Sun.-Off

If this looks interesting to you then I will help you out with the periodization part of it and the exercise choices/options.

That is a 4 day version of what I do 3 days a week. Your old and if that works for you it should surely work for Ihateeveryone.

**powerman2000** · 08-02-2005, 12:24 PM

Quote:

Originally Posted by Dan

That is a 4 day version of what I do 3 days a week. Your old and if that works for you it should surely work for Ihateeveryone.

Look who's talking. :moon:

I've been wanting to extend an invite to you to drive down south for a real workout with me at Denver's largest 24 Hour Fitness.

Apootheosis · 08-02-2005, 12:54 PM

looks complicated to read, but i would certainly NOT be consuming between 90 and 150 grams a carb a day for more than 2 days in a row. THat type of change-up is horribly insignificant, it'll boost your apetite maybe, but its not going to do much to your insulin sensitivity. IF you want to train like that, i suggest you look at carb cycling, by Twin Peaks. Although, even his diet, which i have considered to be the most reliable, sensible, and scientifically correct, is being challenged...

Dan · 08-02-2005, 01:01 PM

Quote:

Originally Posted by powerman2000

Look who's talking. :moon:

I've been wanting to extend an invite to you to drive down south for a real workout with me at Denver's largest 24 Hour Fitness.

Where is it I think a guy that works here lifts at that one. That must be the one with a pool and everything under the sun in it.

**powerman2000** · 08-03-2005, 05:24 AM

Quote:

Originally Posted by Dan

Where is it I think a guy that works here lifts at that one. That must be the one with a pool and everything under the sun in it.

Yup, its got a pool and a hot tub, neither of which I have ever used. Its located on Lincoln Ave. just East of I-25.

Ihateeveryone · 08-04-2005, 12:30 PM

Quote:

Originally Posted by Apootheosis

looks complicated to read, but i would certainly NOT be consuming between 90 and 150 grams a carb a day for more than 2 days in a row. THat type of change-up is horribly insignificant, it'll boost your apetite maybe, but its not going to do much to your insulin sensitivity. IF you want to train like that, i suggest you look at carb cycling, by Twin Peaks. Although, even his diet, which i have considered to be the most reliable, sensible, and scientifically correct, is being challenged...

Sounds worthwhile. Who or what is Twin Peaks? I'll do a search here, see what I can find.

Apootheosis · 08-04-2005, 02:05 PM

Quote:

Originally Posted by Ihateeveryone

Sounds worthwhile. Who or what is Twin Peaks? I'll do a search here, see what I can find.

Twin Peaks is just about as useful a guy as Loki. You can find his articles on avantlabs.com

Hes got a few articles that can help you set up carb cycling pretty well, not just explaining the method

LuxuryChic · 08-21-2005, 01:55 AM

I toyed with the same split as posted above, upper, lower, off, upper, lower, off, off.
Had good gains on it.

08-01-2005, 12:53 PM	#1
Ihateeveryone Pro Stature Join Date: Jul 2005 Location: The Castle of Blakkheim Posts: 752 Recipes: 0 Rep Power: 11	Toying with a new routine In the last six months, I gained 50lb training on a basic 5 day a week/1 bodypart a day protocol. The gain was about 60% muscle/40% fat Anyways, it's time to cut. I started four weeks back at 105kg (about 230lb). I'm now at 96kg, but still training exactly the same. I've cut a heap of shit out of my diet, and I'm taking in between 90g and 150g carbs a day (changing things up a lot to trick the metabolism) and performing HIIT cardio 5 times a week on the exercise bike; 15 minutes at a time. I'm thinking of changing the routine to one which hits each bodypart twice a week. Currently, I'm performing 1-2 compound and 2-3 isolation movements per part every day. What I'm thinking is to train every bodypart in the first two days using one compound movement per part, then use the 2-3 isolation movements on the last two days. Here's how it will play out: Monday - Back, Legs, Delts Pull Ups Squats Dumbell Military Press Tuesday - Chest, Arms Incline Bench Press Dips Barbell Curls Wednesday - Cardio Thursday - Back, Legs, Delts Bent Over Rows/Yates Rows/T-Bar Rows Dumbell Pullovers Stiff Leg Deadlifts Leg Extensions Lying Lateral Raises/Cable Lateral Raises Bent Over Lateral Raises Friday - Chest, Arms Flat Flyes Cable Crossovers Concentration Curls Incline Curls French Press Skull Crushers The theory is that on the first two days, I perform heavy compounds working the midpoint of muscular contraction. The last two days are meant to hit the muscles at their stretch and contracted positions in superset fashion - two sets of contracted position and one set of stretch position movements, or vice versa. Before I set out on this, does anyone have any suggestions or comments that may help me whilst on this program? Sorry about it being so long winded - I just wanted to let you know I do actually work out, and I do it seriously - and that I don't just sit here all day hanging shit on people at other forums :bigthumbu

08-01-2005, 01:17 PM	#2
Dan Unpaid Trash Collector Join Date: Apr 2005 Location: Colorado Posts: 1,725 Recipes: 0 Rep Power: 26	You could be in for some over training as you have a lot of lifts for the same muslce groups. That being said you took the time to come up with that so put it to use and see if you get the type of results you are expecting. __________________ Got an issue send a PM ... to anyone but me

08-01-2005, 03:06 PM	#4
Dan Unpaid Trash Collector Join Date: Apr 2005 Location: Colorado Posts: 1,725 Recipes: 0 Rep Power: 26	Well get to it then... __________________ Got an issue send a PM ... to anyone but me

08-02-2005, 11:33 AM	#6
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,136 Recipes: 0 Rep Power: 200	If you want to train everything 2x per week you may want to consider what I do. This is just a brief outline. Monday-upper body Tuesday-lower body Wednesday-Off Thursday-upper body Friday-lower body Sat.-Off Sun.-Off If this looks interesting to you then I will help you out with the periodization part of it and the exercise choices/options. __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

08-21-2005, 01:55 AM	#14
LuxuryChic Pro Stature Join Date: Aug 2005 Posts: 113 Recipes: 0 Rep Power: 5	I toyed with the same split as posted above, upper, lower, off, upper, lower, off, off. Had good gains on it. __________________ Lift-eat-sleep-grow-repeat Age: 18 Weight: 262bs Goal: August 2007 - 220lbs

08-02-2005, 12:54 PM	#9
Apootheosis Pro Stature Join Date: May 2005 Posts: 625 Recipes: 0 Rep Power: 10	looks complicated to read, but i would certainly NOT be consuming between 90 and 150 grams a carb a day for more than 2 days in a row. THat type of change-up is horribly insignificant, it'll boost your apetite maybe, but its not going to do much to your insulin sensitivity. IF you want to train like that, i suggest you look at carb cycling, by Twin Peaks. Although, even his diet, which i have considered to be the most reliable, sensible, and scientifically correct, is being challenged...

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