|
Designing A Routine! By: Bryan Locke
Intensity is defined as the amount of ones effort put into an explosive movement, such as lifting a weight. The more intensity, the heavier the weight should be, and the more effort put into lifting it. Volume is basically the number of sets and exercises performed. Too much volume and you are basically not using heavy enough weight to reach failure at about 6 to 10 reps, and not tearing fibers deep enough in the muscle to get the correct amount of stimulation for maximum growth. I do not believe in intensity over volume training this early in the game. I usually stick mid way between the two, not too intense, but not to much volume either. The reason I don't agree with low volume training is because I strongly believe that you must work a muscle in a variety of different angles, to maximize muscular growth. A good rule of thumb when designing a routine is to pick exercises that do not use awkward movements, therefore removing the threat of injury immediately. The exercises you choose also shouldn't limit the amount of weight used because of awkward movements. Incorporate at least 1 basic movement for each body part. IE squat, bench press, barbell curl etc. These movements will help build muscle size, while other, more advanced movements will help shape and form the muscle. The routine that I developed, uses progressive resistance where the weight is always being increased allowing the muscles to gain strength, the backbone of bodybuilding. The last and most important thing to take into consideration when designing a routine for bodybuilding is to make sure that all body parts get worked equally. There's nothing worse than to see a built person with non-symmetrical muscles. With that said, the next step is to split your body up into muscle groups to be trained on specific days. I've found that training on Monday, Tuesday, Thursday and Friday works the best. Choose one of your major muscle groups to be trained each day (chest, back, legs or arms). Once that decision is made, place abs into the equation so they are trained at least twice a week. I've included a copy of my routine, to show you what I believe to be the best combination of exercises to promote maximum muscular hypertrophy!
New Routine: (updated) or Leg Presses ---------------------------- 5 Pyramid sets Seated Calf Raise ---------------------- 3 sets of 15 reps Leg Curls ------------------------------- 4 sets of 8 reps Leg Extension ------------------------- 4 sets of 8 reps Standing Calf Raise ------------------- 3 sets of 12 reps Every Second Week: Front Kick ----------------------------- 2 sets of 15 reps each Abduction (outside leg) -------------- 2 sets of 15 reps each TUESDAY: Back, Shoulders, Traps, Abs or Military Press -------------------------- 3 sets of 6-8 reps Dead-lift -------------------------------- 3 sets of 10 reps Wide Grip Pull Ups ------------------- 3 sets of 8 reps Seated Cable Rows ------------------- 4 sets of 8 reps Lying Lateral Raises ------------------ 2 sets of 10 reps Front Pull-downs ---------------------- 3 sets of 8 reps Side Lateral Raises -------------------- 3 sets of 8 reps Rear Delt Laterals --------------------- 4 sets of 8 reps each Shoulder Shrugs ----------------------- 3 sets of 30 reps Abs: Incline Sit-Ups ------------------------- 2 sets of 15 reps Incline Cross-overs ------------------- 2 sets of 15 reps Seated Leg Pull-Ins ------------------- 3 sets of 12 reps THURSDAY: Chest and Abs Incline Bench Press ------------------- 4 sets of 10 reps Decline Dumbbell Press -------------- 3 sets of 10 reps Incline Dumbbell Press --------------- 3 sets of 10 reps Abs: Incline Sit-Ups ------------------------- 2 sets of 15 reps Incline Cross-overs ------------------- 2 sets of 15 reps Seated Leg Pull-Ins ------------------- 3 sets of 12 reps FRIDAY: Biceps, Triceps, Forearms Cable Triceps Extensions ------------- 4 sets of 8 reps Incline Dumbbell Curls --------------- 3 sets of 12 reps Rope Press downs --------------------- 3 sets of 10 reps Dumbbell Kickbacks ------------------ 3 sets of 8 reps Wrist Twists --------------------------- 3 sets of Failure Every Second Week: Preacher Cable curls ------------------ 3 sets of 8 reps Old Routine: MONDAY: Quads, Hamstrings, Calves
Standing Calf Raise ------------------- 3 sets of 15 reps Leg Curls ------------------------------- 4 sets of 8 reps Leg Extension ------------------------- 6 sets of 8 reps Wide Stance Dumbbell Squat -------- 3 sets of 8 reps Seated Calf Raise ---------------------- 5 sets of Total Failure Stiff-Leg Dead-lifts ------------------- 3 sets of 10 reps Dumbbell Lunge ----------------------- 3 sets of 16 reps Standing Single Leg Calf raise ------- 3 sets of 15 reps Front Kick ----------------------------- 4 sets of 25 reps Adduction (inside leg) ---------------- 4 sets of 25 reps Abduction (outside leg) -------------- 4 sets of 25 reps TUESDAY: Back, Shoulders, Traps, Abs
Dead-lift -------------------------------- 4 sets of 10 reps Seated Cable Rows ------------------- 4 sets of 10 reps Lying Lateral Raises ------------------ 4 sets of 10 reps Front Pull-downs ---------------------- 3 sets of 10 reps Rear Pull-downs ----------------------- 3 sets of 8 reps Side Lateral Raises -------------------- 3 sets of 8 reps One Arm Cable Rows ---------------- 3 sets of 8 reps Front Push-downs --------------------- 3 sets of 10 reps Bent-over Rear Laterals -------------- 4 sets of 10 reps Rear Cable Shrugs -------------------- 3 sets of 20 reps Shoulder Shrugs ----------------------- 4 sets of 30 reps Incline Sit-Ups ------------------------- 2 sets of 20 reps Military Leg Raises ------------------- 4 sets of 15 reps Incline Cross-overs ------------------- 3 sets of 15 reps Bent Knee Crunch -------------------- 3 sets of 20 reps Seated Leg Pull-Ins ------------------- 4 sets of 15 reps WEDNESDAY: Rest THURSDAY: Chest and Abs
Incline Bench Press ------------------- 4 sets of 10 reps Flat Flye Press ------------------------- 3 sets of 10 reps Incline Flye Press ---------------------- 3 sets of 10 reps Decline Flye Press --------------------- 3 sets of 10 reps Incline Sit-Ups ------------------------- 2 sets of 20 reps Military Leg Raises ------------------- 4 sets of 15 reps Incline Cross-overs ------------------- 3 sets of 15 reps Bent Knee Crunch -------------------- 3 sets of 20 reps Seated Leg Pull-Ins ------------------- 4 sets of 15 reps FRIDAY: Biceps, Triceps, Forearms
Cable Triceps Extensions ------------- 4 sets of 8 reps Cable Curls ---------------------------- 3 sets of 16 reps Rope Triceps Extensions ------------- 4 sets of 8 reps Seated Curls --------------------------- 4 sets of 16 reps Dumbbell Kickbacks ------------------ 3 sets of 8 reps Preacher Cable curls ------------------ 6 sets of 8 reps each Rope Hammer Curls ------------------ 3 sets of 8 reps Wrist Twists --------------------------- 3 sets of Total Failure SATURDAY: Lagging Muscles, Abs Any muscles that need a bit of extra work, or you feel didn't get enough punishment during the week, should be exercised today, along with abs.
Incline Sit-Ups ------------------------- 2 sets of 20 reps SUNDAY: Rest Train safely, effectively and most importantly, keep it natural. Recommend this article to a friend by e-mail here!
Related Articles
|
The first step in designing a workout routine is to determine what your goals are. If you are just lifting weights for something to do, then it really doesn't matter what goes on in the gym, and you shouldn't be wasting your time reading this article. If you want to be into hardcore bodybuilding, then you want to have a routine that will intensely yet effectively stimulate the entire body to grow quickly.
Sign in for more FREE features and tools!
|
|
Give Us Feedback:
Report A ProblemSite Feedback |
Follow Us:
|
Bodybuilding.com Newsletter
Receive exciting features, |
