What works for you all

[JUICE]

I noticed that increasing exersices and seat helped me out alot.

Before I would lets say do this:
chest: flat, incline, and dips of 3 sets of each. This didnt do much for me, noticed gains were stalling and I was changing the workouts every 4 weeks with nothing. I felt weak and like as if i wasnt doing anything. The rep range was 6-10 reps.


Well after I started doing this and the results were awesome. I didnt even feel weak, always felt pump, and more muscles started developing than didnt with the prior routine.
CHEST: Flat, incline, incline machine, decline, and cable crossovers. I was doing 4 sets of each. 5 different exersices with 4 sets of each totaling 20 total chest sets. I never once felt over trained.

I did the same with every body part. For shoulders, my rear delts started developing more than the previous routine which I was doing 3 sets of each and only 3 exersices. Now Im doing 4 different exersices and 4 sets.

Claves, I trained them 3 times per week and got more growth than once or twice.

As for quads, i trained them together with hams and got good results. I was doing 4 different exersices with 4-5 sets, pyramiding them, same for hams.


I learned that for me to train each body part every 5 days and if i know i need a day or 2 off to take it. I havent trained in 3 weeks but as soon as i get back to the gym and with diet. Gonna give the routine a try again. Maybe after 4-6 weeks into it change it a bit adding some machines into it.

But Ive learned that some workouts work for some and some dont for others. Like the machine preacher curls dont do jack for me nor do the barbell ones, but when I do them with a sinlge dumbell one arm at a time, that works great. The ez bar dont work well either for me, i started using the straight bar and worked, felt better pumps.

I think one needs to find out what works and what doesnt by trial and error, thats what i did. Cause what if ones routine works for one but not for the other person. Lets say the one who got the advice keeps on doing it for months and nothing. Ive trained with several friends who've had their own routines and i never gained crap, basically a waste of time. Like some shithead friend of mine (call him that cause hes a woman abuser) he told me to hit biceps every day. Im like wtf, he did have size but not what u can quality muscle. Thats just wrong there, working it out everyday. Or where a friend was doing curcuit training and wanted me to do the same. Nah that aint for me.
And also thier form sucks, yeah they can go heavy but no form.

I always workout heavy and light too. Like movements like bench i go heavy. Incline also, but the incline machine i go slow so i can focus on the muscle. Same goes for the cabke crossovers.
For dumbell curls, i get a weight thats so so not too light now heavy. I do around 8 reps but slow, feeling the muscle burn and when Im done I just drop the weight in pain. I prefer that than going to heavy and losing form. But ive learned alot

[Pumpdogg]

Less sets, more reps and less rest periods does the trick for me. I used to do allot of sets and low reps, it always worked when i juiced back in the day. I have found though training naturally my body cant take all the stress from my job duties, home life and too much gym time. 2 primary exercises for my bodyparts and maybe 4 others for secondarys and I am done. It is working thus far, if it stops I will do something different. 20 rep squats have always yielded great results for me too .

PD

[shortz]

I am making killer gains only doing 7-8 sets a week, total, of major muscles and only 2 sets a week of minor.

Don't think it's enough? lemme show you my gains since I started this routinejust 8 weeks ago...

BB rows +30lbs
EZ curls 15lbs
EZ crushers +20lbs
Pullups +2-3 reps for each set
dips +40lbs
Flat presses +15lbs

[bowbow]

Everyone is different, I cut back on mine and it's working great. You just have to find what works and go with it. You may find after some time you need to cut back as well if what your doing now starts to slow.

[BENCH355ANIMAL]

I always do every set to failure, but have to get at least 6 on each set. I usually do 4-5 exercises per muscle group @ 3 sets each....all to failure. I try to burn my secondary muscles out before doing my heavy compound excercises. If I can't get at least 6 reps then I decrease the weight. For example:

Chest/ Back/ Shoulders:

Lateral raises 3 sets to failure with 75% of my 1rm
Flat DB flyes with 50's 3 sets to 4 sets to failure to warm up chest
Barbell Curls with 95 lbs. 3 sets to failure
Incline DB Presses 95's, 110's, and then 120's to failure

then go to

Flat Bench press....heavy as I can for 3 sets to failure
Pull downs and/ seated rows 3 sets to failure with as much weight as possible without risking form.
DB Shoulder Presses 95's, 105's, 115's for 3 sets to failure.....

Then do a burn out excercise for each: Light weight and reps until you go numb!!!

Cable Flyes
Pull Ups
Arnolds

FEEL THE BURN, FEEL THE PUMP, and SEE THE RESULTS!!

[MuGGsy]

I can't wait till stonecold reads this thread and lets loose

[BBAddict]

Originally posted by MuGGsy
I can't wait till stonecold reads this thread and lets loose

[JUICE]

nah, i didnt post it in a bad way just to get u alls opinions, its like everyone has thier ways of training. Maybe what ones does works well for them but not for others. I just wanted to know from u all, on what u've learned what works for u all, some those who have gone through different routines.

[house1]

i do 2 working sets -- high weight , high reps if you do not grow off of this
your diet is not up to par or your not training heavy enough

[Puma]

Juice,

I do almost exactly the same routine that you do. I do one body part per day, 5 days a week, 20 sets each. Then on the other 2 days I will train either legs or abs. Its been working great for me, keeps me from getting too crazy in the gym.

Never heard of anyone else doing the same split that I do. But it works well for me! Glad to hear it works for someone else as well.

Puma

[JUICE]

Originally posted by Puma
Juice,

I do almost exactly the same routine that you do. I do one body part per day, 5 days a week, 20 sets each. Then on the other 2 days I will train either legs or abs. Its been working great for me, keeps me from getting too crazy in the gym.

Never heard of anyone else doing the same split that I do. But it works well for me! Glad to hear it works for someone else as well.

Puma

thats awesome to hear bro. Thats what i wanted to hear from u all, what u've leanred what works best for u all. I know changing the routine is a must to avoid hitting pleatues/brick walls. But this routine has helped me the most in gains and strength.