What program do you think I should follow? - Page 2

**NYCmitch25** · 08-07-2006, 12:15 AM

It really has a lot to do with preference, goals, & flexibility I got bored of Bill Starrs but I thought it was good. Same exercises, same weight, same gym, same time...etc.

I liked Peaked basic strength routine which isnt mentioned (i modified somewhat to my liking) & WSB.

Lots of good suggestions from all. If you want something different (since you respond best to high reps-i personally like 5x5 or 3x3) try this one of my favorite splits. I like it because it's very flexible and IMO you can train more frequently without over-training. Switch up the exercises every 2-3 weeks.
Basically it would go something like this:

Upper-body workout "A"
-Rows
-Bench
-Decline skull-crushers
-Hammer curls
-One-arm lateral raise

Lower-body workout "A"
-Squats
-Leg curls
-calves

Upper-body workout "B"
-Pull-ups/pull-downs
-Weighted dips
-Tricep pressdowns
-Preacher curls
-one-arm raise to the front
-rear delt raise/reverse pec-deck

Lower-body workout "B"
-Leg-Press
-Romanian Deadlift
-calves

Hardgainer/max recovery volume:
Upper-body "A"
off
off
Lower-body "A"
off
off
Upper-body "B"
off
off
Lower-Body "B"
off
off
repeat (1 on 2 off)

For a higher volume split, you could do 1 on 1 off. So:
Upper "A"
off
Lower "A"
off
Upper "B"
off
Lower "B"
off

If you have recovery abilities which far exceed the average person and/or you're on tons of gear, GH, slin, etc, you could try the ball-to-the-wall approach:

Upper "A"
Lower "A"
off
Upper "B"
Lower "B"
off

^Most people will over-train pretty quick doing that, I know I would.

As far as sets, reps:

Reps should stay in the 8-12 range for upper-body and 12-20 for lower body 90% of the time. Once in awhile you can do a heavy set or high-reps set to shock the muscle. For example a 3-rep bench or a rest-pause set where you go to 20 on rows.

Sets are detirmined by the exercise. 2 sets for isolation exercises like curls or raises, up to 5 for compound exercise like squats or rows (first set extremely light, gradually work up in weight to the last set)

Ihateeveryone · 08-07-2006, 03:25 AM

Quote:

Originally Posted by Peaked_18

WTFAYTA?

YKWTFIATA. Don't talk in acronyms, sunshine

**davtown** · 08-07-2006, 07:04 AM

I'm about to start an Intermediate 5x5 in a week. If you also do that it would be interesting to see the difference in the logs.

Quote:

Originally Posted by Ihateeveryone

I like this kid. He seems to go out of his way to cause trouble with certain members. Kinda reminds me of me at BB.com.

:confused2: I don't think he was causing trouble.... he said preventing injuries is accomplished with movement prep, flexibility work, and prehab work which most people tend to neglect.

**Peaked_18** · 08-07-2006, 12:38 PM

No I don't...enlighten me...

Ihateeveryone · 08-07-2006, 02:19 PM

Quote:

Originally Posted by davtown

:confused2: I don't think he was causing trouble....

I don't think you've read the way he and Jayhawkk have been carrying on in other threads

97muscle · 08-07-2006, 05:38 PM

Quote:

Originally Posted by Hybrid

I've asked the knowledgeable members of Ironmass.com what routine they think would be best for me! I don't know that much about training (well, I know some, but not nearly as much as you guys) just to go in there, lift heavier and heavier with more volume each week, then deload. So if you guys could help me find a good routine, I'd greatly appreciate it.

Here's some information about me.

Age: 17
Height: 5'10
Weight: 173 (morning)
BF%: 10ish (six pack in morning)
Experince: 1 - 1.5 years of serious lifting and dieting

Prior programs: Basic Push/Pull split, spytech's HSHT

Programs I've conisdered: WS4SB, Ripptoes, Bill Stars 5x5, Squats and Milk.

I think I respond best to higher volume, higher intensity lifting. Or at least, that's what I like doing and have been doing with moderate success.

I have about 2 months of no swimming coming up, so I'd like to bulk hard. Any and all suggestions would be appreciated! Thanks!

I would contact EME and let him set you up with a program that will give you the results that you are looking for, instead of wasting your time shooting into the dark hoping to find something that will work.

**Jayhawkk** · 08-07-2006, 05:43 PM

If money isn't an issue I would second that advice 100%. You end up paying less that route anyways.

97muscle · 08-07-2006, 05:51 PM

Quote:

Originally Posted by Jayhawkk

If money isn't an issue I would second that advice 100%. You end up paying less that route anyways.

Well I figure that he is probably going to go out and spend his hard earned cash trying different supps. or waste alot of time trying to find something that works. All he needs to do is get ahold of EME and let him work his magic and for what you get I don't think price is an issue at all. I would pay a million dollars for the results that I have gotten in only 5 weeks.

**Jayhawkk** · 08-07-2006, 06:24 PM

^^ Yes sir, I was thinking the same thing.

Hybrid · 08-07-2006, 09:34 PM

Quote:

Originally Posted by 97muscle

Well I figure that he is probably going to go out and spend his hard earned cash trying different supps. or waste alot of time trying to find something that works. All he needs to do is get ahold of EME and let him work his magic and for what you get I don't think price is an issue at all. I would pay a million dollars for the results that I have gotten in only 5 weeks.

I've tried a few supplements, but I'm not stupid. I know that diet is 80-90% of bodybuilding, and I know that the majority of supplements straight up don't work.

I am a poor, however, and won't pay for training.

**powerman2000** · 08-08-2006, 10:04 AM

Quote:

Originally Posted by Hybrid

I am a poor, however, and won't pay for training.

With all the available free info on the net these days and advice from peeps just as knowledgable as EME you don't need to pay anyone for training.

It's not rocket science.

97muscle · 08-08-2006, 02:32 PM

Powerman: You can probably search around and find info that can help you reach your goals but it is still kindof a chance situation that you find something that is the BEST for you. On top of all of that it is nice to be able to have every bit of info all wrapped up in a nice package for easy reference and if ever you need to alter any of the variables he is right there to help. Also if you were to talk to a pro bodybuilder you would find out that they even hire trainers so I would say that if you want to make real gains that last and that you can continually make a trainer is not a bad idea.

And I think that you may need to reconsider the idea that it is not "rocket science". Everyone is built differently and predispositioned to certain genetic abilities so in order to produce the results that some would like to achieve I think that a great deal of science comes into play.

Hybrid: I did not mean to imply that you were "stupid", I was just offering my opinion.

08-07-2006, 05:43 PM	#37
Jayhawkk Nutraplanet Rep Join Date: Jun 2006 Posts: 1,106 Recipes: 0 Rep Power: 44	If money isn't an issue I would second that advice 100%. You end up paying less that route anyways. __________________ Nutraplanet.com for all your supplement needs! ------------------------------ Hangin's too good for 'em! BURNIN'S too good for 'em! They should be ripped into itsy-bitsy little pieces and BURIED ALIVE!

08-07-2006, 06:24 PM	#39
Jayhawkk Nutraplanet Rep Join Date: Jun 2006 Posts: 1,106 Recipes: 0 Rep Power: 44	^^ Yes sir, I was thinking the same thing. __________________ Nutraplanet.com for all your supplement needs! ------------------------------ Hangin's too good for 'em! BURNIN'S too good for 'em! They should be ripped into itsy-bitsy little pieces and BURIED ALIVE!

08-08-2006, 02:32 PM	#42
97muscle Pro Stature Join Date: Jun 2006 Location: Oklahoma Posts: 165 Recipes: 0 Rep Power: 4	Powerman: You can probably search around and find info that can help you reach your goals but it is still kindof a chance situation that you find something that is the BEST for you. On top of all of that it is nice to be able to have every bit of info all wrapped up in a nice package for easy reference and if ever you need to alter any of the variables he is right there to help. Also if you were to talk to a pro bodybuilder you would find out that they even hire trainers so I would say that if you want to make real gains that last and that you can continually make a trainer is not a bad idea. And I think that you may need to reconsider the idea that it is not "rocket science". Everyone is built differently and predispositioned to certain genetic abilities so in order to produce the results that some would like to achieve I think that a great deal of science comes into play. Hybrid: I did not mean to imply that you were "stupid", I was just offering my opinion. __________________ "One's success is determined only by his/her effort and willingness to get back up when they fall." 97muscle 12 Week Transformation: www.anabolicbeast.com For "PERSONALIZED" Personal Training visit: www.MichaelElias.com www.KendraElias.com Proud Supporter of ALRI: www.alrindustries.com/index.html

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08-07-2006, 12:15 AM	#31
NYCmitch25 Silver Member Join Date: Jul 2005 Location: New York Posts: 1,098 Recipes: 0 Rep Power: 50	It really has a lot to do with preference, goals, & flexibility I got bored of Bill Starrs but I thought it was good. Same exercises, same weight, same gym, same time...etc. I liked Peaked basic strength routine which isnt mentioned (i modified somewhat to my liking) & WSB. Lots of good suggestions from all. If you want something different (since you respond best to high reps-i personally like 5x5 or 3x3) try this one of my favorite splits. I like it because it's very flexible and IMO you can train more frequently without over-training. Switch up the exercises every 2-3 weeks. Basically it would go something like this: Upper-body workout "A" -Rows -Bench -Decline skull-crushers -Hammer curls -One-arm lateral raise Lower-body workout "A" -Squats -Leg curls -calves Upper-body workout "B" -Pull-ups/pull-downs -Weighted dips -Tricep pressdowns -Preacher curls -one-arm raise to the front -rear delt raise/reverse pec-deck Lower-body workout "B" -Leg-Press -Romanian Deadlift -calves Hardgainer/max recovery volume: Upper-body "A" off off Lower-body "A" off off Upper-body "B" off off Lower-Body "B" off off repeat (1 on 2 off) For a higher volume split, you could do 1 on 1 off. So: Upper "A" off Lower "A" off Upper "B" off Lower "B" off If you have recovery abilities which far exceed the average person and/or you're on tons of gear, GH, slin, etc, you could try the ball-to-the-wall approach: Upper "A" Lower "A" off Upper "B" Lower "B" off ^Most people will over-train pretty quick doing that, I know I would. As far as sets, reps: Reps should stay in the 8-12 range for upper-body and 12-20 for lower body 90% of the time. Once in awhile you can do a heavy set or high-reps set to shock the muscle. For example a 3-rep bench or a rest-pause set where you go to 20 on rows. Sets are detirmined by the exercise. 2 sets for isolation exercises like curls or raises, up to 5 for compound exercise like squats or rows (first set extremely light, gradually work up in weight to the last set)

08-07-2006, 12:38 PM	#34
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	No I don't...enlighten me...