Whats your Muscle Building/Strength Routine??

sirisaac87

My current routine looks like:

Monday - Upper A
Tuesday - Lower A
Wednesday - Off
Thursday - Upper B
Friday - Lower B
Saturday - Cardio
Sunday - Off

UPPER A:

Push UP 2 x 25
Bench Press - 5 x 5
Barbell Row - 5 x 5
DB Incline Bench - 4 x 8
Lat Pulldown - 4 x 8
Lying Tricep Press - 4 x 8
Hammers Curls - 4 x 8
Dips - 4 x max


LOWER A:

Squat - 5 x 5
Leg Press - 4 x 8
Good Morning - 4 x 8
Romanian Deadlift - 4 x 8
Seated Calf Raise - 4 x 15
Standing Calf Raise 4 x 15
Abs


UPPER B:

Pullups - 4 x max
Shoulder Press - 5 x 5
T Bar Row - 5 x 5
Incline Bench - 4 x 8
Seated Row - 4 x 8
Close Grip Bench - 4 x 8
Barbell Curl 4 x 8
Cable pushdown - 4 x max
Cables Cross - 2 x max


LOWER B:
Deadlift - 5 x 5
Front Squat - 4 x 8
Leg Press - 4 x 8
Romanian Deadlift - 4 x 8
Leg Curls - 4 x 8
Seated Calf Raise - 4 x 15
Calf Press - 4 x 15
Abs

contingencyplan

Muscle building and strength building are not necessarily the same thing. Muscle building (as in deliberately gaining mass) involves a lot of isolation training, working in splits, which is not ideal for true strength gains. Strength gains are accomplished best from full body training.

I do crossfit-style circuit training Tues, Thurs, and calisthenics on a suspension trainer Sundays. Mon, Wed, and Fri are strictly cardio.

poedunk65

Swim 3 days a week, cardio and weights 2 days a week. I don;t do the samw weight exercises each day. and I try to vary the cardio in the 2 days i only do cardio.

jacksonpt

full body compound lifts 3 days a week - squats, pull-ups, bench, deads, rows, shoulder press

minimum of 150g protein daily.


.

Spartan_Maker

Seven Days a Week:

Jumping Jacks - 1 x 55
Deadlifts - 1 x 8
Squats - 1 x 8
Shoulder Press - 1 x 8
Pull-ups - 1 x 13
Decline Push-ups 1 x 13
Dips - 1 x 13
Curls - 1 x 8
Kettlebell Swings - 1 x 34

Walk 3.1 miles (5k): 0.2 miles between each set and balance after workout.

TOTAL TIME: 45 minutes to 1 hour per day

agthorn

Pre-lift abs hit: 5x20 hanging leg lifts, 1min bridge pose hold, 2min front plank, 1min each side plank. Then 3 sets of 6 unless otherwise noted:

Tuesday
Barbell Squat in straight sets
Alternate sets of Bench Press and Step Ups
Alternate sets of Pullups (currently 3x2) and Dumbbell Snatch
Alternate sets of Lateral Raises, Air Bike (3x15), and Chest Fly

Friday
Barbell Deadlift in straight sets
Alternate sets of Chinups (currently 3x4) and One-Leg Squat
Alternate sets of Dumbbell Shoulder Press and Cable Kickback
Alternate sets of Barbell Curl and Exercise Ball Crunch (3x15)

Sunday
Front Squat/Push Press combo in straight sets
Alternate sets of Romanian Deadlift and Dumbbell Row
Alternate sets of Sumo Squat and Pushups (3x10)
Alternate sets of Calf Raise, Bench Dip, and Renegade Row

Yoga, ballet, and running intervals the rest of the week.

dad106

I do full body training 3X a week of various moves.. Plus C25K 3X a week.

Going4Lean

bump for later

Loulady

The Stronglifts program.

M-W-F alternating:

Workout A: squats bench press, pendlay rows
Workout B: squats, overhead press, deadlifts

norabeth

I do ChaLean Extreme at home. Heavy weights 3x week. 1 day of circuit training. I also try and do more cardio than her plan says. I try and do cardio 3-4 days a week after weights. My goal is also to do yoga at least once a week. I work full time to support my husband and I while he is in school full time getting his masters, so we have cut out a lot of expenses including the gym. Which I miss because when we had our gym membership I would swim during the summer and did yoga consistently 2x a week.

yecatsml

Lots of great workout ideas -

Jacwhite22

full body compound lifts 3 days a week - squats, pull-ups, bench, deads, rows, shoulder press

minimum of 150g protein daily.


.

This pretty much. + a few others.

ErinBeth7

Mine are 4 days a week:

Day 1: Chest/Triceps
wide pushups
dumbbell bench press (or something similar)
cable flyes
narrow pushups
standing tricep extensions
tricep pushdown

Day 2: Back/Biceps
lat pulldown
dumbbell row
seated cable rows
cable pulldowns
bicep curl
"preacher" curl (i think is what its called)
standing bicep curl

Day 3: legs (my favorite!!!)
leg press
leg extensions
leg curl
standing & seated calf raises

Day 4: abs/shoulder
seated dumbbell press
lateral raise
exercise ball crunch
air bike


....modified from Jamie Eason :happy:

Determinednoob

A
Squat
Bench
Deadlift
Chins

B
Squat
Overhead Press
Power Cleans
Dips

Mon\Wed after compounds
Seated and standing calves
http://www.bodyrecomposition.com/muscle-gain/training-the-calves.html

Fridays after compounds
Isos in 8-12 range

All three days
Abs and grippers\rubber bands (forearm extensors) after everything else

18guyhornet

full body compound lifts 3 days a week - squats, pull-ups, bench, deads, rows, shoulder press

minimum of 150g protein daily.


.

This pretty much. + a few others.

^^^Yep^^^
CrossFit is killer as well which is pretty much compound moves.

joejccva71

2 day on - 1 day off bodypart split.

Chest: BB Incline, DB Incline, DB Incline Flyes / Pec Fly (rotate every other week), Weight Dips

Back: Wide-Grip and Facing Grip Pullups, BB Bent Over Rows / DB Bent Over Rows (rotate every other week), Seated Rows, Reverse Lat Pulls, Deads

Shoulders: Side Lat Raise, Front Plate Raise, DB Press, Iso One-Arm Press, Shrugs/Uprights (rotate every other week)

Legs: Squats, Leg Press, Calf Raises

LaurnWhit

Bump!

rhinojoe

BUMP

MonkRocker

I am currently doing sean10mm's stripped 5x5, as outlined here:

http://newbie-fitness.blogspot.com/2007/01/stripped-5x5.html

EyeLikeTacos

Muscle building and strength building are not necessarily the same thing. Muscle building (as in deliberately gaining mass) involves a lot of isolation training, working in splits, which is not ideal for true strength gains. Strength gains are accomplished best from full body training.

Man go sit down somewhere....

aproc

Currently:
Sunday- Back
Monday- Chest
Tuesday-hamstrings
Wednesday- Shoulders
Thursday- Arms
Friday- Quads.
Cardio is thrown in on days when I have time before or after work.

I plan on switching to the 5/3/1 plan in a few weeks for my cut so that I can alternate weight and cardio days.

It will probably look something like this but maybe the days switched around a bit to include a rest day.

Sunday: Squats/assistance exercises
Monday:Cardio
Tuesday:Chest press/assistance exercises
Wednesday: Cardio
Thursday:Deadlifts/assistance exercises
Friday: Cardio
Saturday:Overhead press/assistance exercises

TravisBurns

I do a few miles on a stationary and one to two miles on a treadmill after each lifting session.
Monday - Chest & Tri's
Tuesday - Rest/Basketball
Wednesday - Back & Bi's
Thursday - Shoulders
Friday - Legs & core
Weekends - Cardio/rest

ChiFortunate1

I do whatever Tony Horton tells me to do!! :laugh: Since I am on week 6 of the P90X-Lean program it looks a lil' something like this...
Day 1 - Core Synergistic's
Day 2 - Cardio (I go for a run) I'm on this day and about to head out :glasses:
Day 3 - Chest, Shoulders, Triceps, Abs (I didn't know there were so many different types of push-ups :noway: arms falling OFF)
Day 4 - Yoga... or as I like to call it, "I'll just go for a run instead" Don't like their Yoga :huh:
Day 5 - Legs, Back, Abs (Wall squats are the work of the devil :devil: ...there I said it!)
Day 6 - Kenpo, which is kick boxing which is cool
Day 7 - SITTIN ON MY BOOTY feeling like Frankenstein!!!!
Three weeks of this then it all changes = always sore in a brand new and wonderful place.

slim_photographer

I do tons of cardio so recently I started doing a modest two day split for my upper body:

Day 1: Back(lower, middle and Lats), Triceps and Hamstrings
Day 2: Abs, Shoulders and Biceps

I leave my legs out of it since I do cycling and running. tho' I understand I could benefit from also working my legs with machines and weights I just don't have the time right now.
Great workout ideas.

If anybody has a questions as to how any move is done or how to target specific muscles, I've found http://www.bodybuilding.com/exercises/ site to be a very good source of information and ideas.

wormstrup14

Bump

MsNewBooty83

i need a strength training routine, ive been focusing so much on cardio for hight cal burns over the past 3 months thay ive lost alot of muscle! damnnnn! bump for later

RCS17

I'm currently doing the Smolov for Squats... Trying to build up to a 430 pound squat. I've combined the SEAL training--pushups, pullups, situps, and dips, with the Spartacus: Blood and Sand workout for cardio. After weight training, I'll use my hand-grip and do 5x100 with each forearm. Monday: Weight training. Tuesday: Spartacus. Wednesday: Weight training. Thursday: Spartacus. Friday: Weight training. Saturday: Spartacus. Sunday: Break, b/c it's the Lord's day.

EyeLikeTacos

I like your workout OP

Here is mine

I do

Upper A
Lower A
Light Cardio/Abs
Upper B
Lower B
Heavy Cardio Abs

I do not take days off and I workout on weekends.

However, I do take one day off after a month, and a week off after Three months.


Upper A

Flat Bench Press 5x5
Cable Fly Triple Drop Set
Bent over Rows 4x8
Weighted 45lb chin-ups 3 set max
Non weighted chin-ups 1 set max
Dumbbell Single Arm Arnold Press 4x8
Side Lat Raises 3x12
1 Set EZ Bar 85lb curl max
2 Set Dumbbell Curl (varies)
1 Set Cable Rope Curl
Rope Tricep Pull Down 3x12

Lower A

Back Squat 5x15 (I prefer higher reps low weight as I am in my mid 30’s watching pressures on my left knee)
Stiff Leg Dead Lift 4x15
Static Squat 3x12
Hamstring Curl Drop set 3x12
Seated Calves 3x15
Farmer’s Walk 2 or 3 sets

Upper B

Incline Bench 5x8
Incline Cable Flyes triple drop set
45lb weighted Pull Ups 2 sets
1 set pull ups
Lat Pull downs 2x10
Cable Rows 3x12
Barbell Press 4x8
Front Lat Raises 3x12
Bar Bell Curls 3x12
Weighted Dips 45lb 2 set max
Non weighted dips 1 set max

Lower B

Front Squat 4x15
Dead Lifts 4x15
Dumb Bell Lunges 3x12
Hamstring Curl 3x12
Standing Calf Raises 3x12
Farmer’s Walk 2 or 3 sets

Rae6503

The Stronglifts program.

M-W-F alternating:

Workout A: squats bench press, pendlay rows
Workout B: squats, overhead press, deadlifts

This except I don't do 5x5 anymore. I was doing 3x5 but just switched it to 3x10 for a couple of weeks. I think I might go back to the full 5x5 after that and start with lower weights again.

Dark_Roast

I began running three months ago, and started incorporating strength training two weeks ago. I use Mark Lauren's You Are Your Own Gym, he has a book that explains his exercises and an app that helps you track what you have done. I thought it was going to be easy...but either I'm a huge wimp or it's fairly difficult. The best part is that I can do these exercises anywhere, I don't have to have any special equipment or access to a gym.

Day 1: upper body
Day 2: run 5k
Day 3: lower body
Day 4: run 5k
Day 5: upper body
Day 6: run 5k
Day 7: core

vtachycardia

http://www.muscleandstrength.com/workouts/4-day-power-muscle-burn-workout-split.html

The above is what I started with.

Everything I do is still based on this power, muscle, burn concept with HIIT strength routines with cardio, Tabata and a lot more moving within the three planes of motion (a lot more transverse motion with weight that many people miss out on) but the original workout is still something to do every 6 weeks for 6 weeks.