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Old 10-26-2007, 09:57 AM   #1
knockout
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Default What is your workout routine?

Mines is 3 to 4 days a week.

MONDAYS 20mins cardio,back,arms,shoulders

TUESDAYS off

WEDSDAYS 20mins cardio,legs,abs.

THURSDAYS off

FRIDAYS no cardio,chest,arms,shoulders.

SATURDAYS cardio,abs.

SUNDAYS off
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Old 10-26-2007, 10:43 AM   #2
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Default Re: What is your workout routine?

I do compound lifts every 2-3 days. 5 sets of 5 on all of them apart from deadlifts, which is 5 x 1. Squats, Bench, Pulldowns, and Seated Cable Rows are the other four exercises. I'm only after improving my strength at the moment, I'm 22 and I've been doing this routine for just over 2 months.
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Old 10-26-2007, 11:25 AM   #3
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Default Re: What is your workout routine?

Quote:
Originally Posted by Rakim
I do compound lifts every 2-3 days. 5 sets of 5 on all of them apart from deadlifts, which is 5 x 1. Squats, Bench, Pulldowns, and Seated Cable Rows are the other four exercises. I'm only after improving my strength at the moment, I'm 22 and I've been doing this routine for just over 2 months.
So you've done the same routine with the same reps/sets for 2 months now, how much weight do you add per workout?
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Old 10-26-2007, 12:04 PM   #4
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Default Re: What is your workout routine?

I just switched from DC style to the standard Westside Barbell template.
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Old 10-26-2007, 12:05 PM   #5
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Default Re: What is your workout routine?

Quote:
Originally Posted by viru§™
So you've done the same routine with the same reps/sets for 2 months now, how much weight do you add per workout?


Yeah, I'm gonna stick with it for another few months yet, until I've gone up quite a bit. I don't specifically add an amount every workout, I just add some when I feel I'm ready to move up. So far I'm moving up pretty quickly on bench press, and the others are steadily improving.
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Old 10-26-2007, 12:55 PM   #6
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Default Re: What is your workout routine?

Quote:
Originally Posted by Rakim
Yeah, I'm gonna stick with it for another few months yet, until I've gone up quite a bit. I don't specifically add an amount every workout, I just add some when I feel I'm ready to move up. So far I'm moving up pretty quickly on bench press, and the others are steadily improving.
You should really change some parts of your routine throughout the week. Since you're not doing different lifts try something like day 1 - 3x10 day 2 - 4x6 and day 3 - 4x12. Random sets and reps just to shock the body, forcing it to adapt.
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Old 10-26-2007, 07:27 PM   #7
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Default Re: What is your workout routine?

Quote:
Originally Posted by knockout
Mines is 3 to 4 days a week.

MONDAYS 20mins cardio,back,arms,shoulders

TUESDAYS off

WEDSDAYS 20mins cardio,legs,abs.

THURSDAYS off

FRIDAYS no cardio,chest,arms,shoulders.

SATURDAYS cardio,abs.

SUNDAYS off
three days off....

Rakim, you shouldn't be doing 1 rep sets of deadlifts. Training max strength is good, but that's not the way. and I agree with virus that you should mix up the reps.
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Old 10-26-2007, 07:33 PM   #8
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Default Re: What is your workout routine?

so no one here boxes?
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Old 10-26-2007, 07:58 PM   #9
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Default Re: What is your workout routine?

8-10:30p.m. Boxing:
Monday
Wednesday
Friday
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Old 10-27-2007, 02:35 AM   #10
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Default Re: What is your workout routine?

Nah thinking about joining a boxing club some day.
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Old 10-27-2007, 01:09 PM   #11
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Default Re: What is your workout routine?

Quote:
Originally Posted by viru§™
You should really change some parts of your routine throughout the week. Since you're not doing different lifts try something like day 1 - 3x10 day 2 - 4x6 and day 3 - 4x12. Random sets and reps just to shock the body, forcing it to adapt.


You could be right, all I'm doing is following a routine I read on the internet. I was after something to build strength and this came highly recommended. More reps on a lighter weight build endurance and that's not what I'm after. I'm really using this routine as a build-up to proper weightlifting, so when I'm happy with my 1 rep maximums I'll maybe take up a routine like the one you mentioned. Cheers for the advice though bud.
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Old 10-27-2007, 01:11 PM   #12
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Default Re: What is your workout routine?

Quote:
Originally Posted by Artigo
Are you doing the Bill Starr 5x5 or w/e its called?


It's not the proper Bill Starr routine, because that's really in depth and if you followed it to the tee it'd take over your life. I'm not taking any of it seriously to be honest, I'm just carrying on with it all the time I can be arsed to go to the gym. I'm bound to get bored and do something else after a while, I always do.
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Old 10-27-2007, 01:11 PM   #13
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Default Re: What is your workout routine?

Due to a hand problem and lack of driver's license, I have switched to the Westside system, for the moment, 4 day split, two ME days two DE days.
With sprints and various conditioning circuits thrown around the place for good measure.
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Old 10-27-2007, 01:12 PM   #14
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Default Re: What is your workout routine?

Quote:
Originally Posted by Nwil

Rakim, you shouldn't be doing 1 rep sets of deadlifts. Training max strength is good, but that's not the way. and I agree with virus that you should mix up the reps.


Again, you could be right. I've read that doing 5 sets of 1 rep is the best way to increase your deadlifting, and so far it's working fine.
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Old 10-27-2007, 01:23 PM   #15
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Default Re: What is your workout routine?

If you want maximum strength, go for 1-5 reps. If it's the big exercises, being bench press, squat, deadlift, etc, then go for your 1 rep max, building up.
If you want a mix of size and strength 6-8 reps. For best hypertrophy (muscle size), 8-12 reps. For endurance, 12-25.

As far as changing REPS every week is concerned, I don't think that would make much difference for his goals of increased STRENGTH. However, mixing up exercise variations, is great. Every 2-3 weeks.
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