Whats your Muscle Building/Strength Routine??

ilovedeadlifts

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

minimum of 150g protein daily.


.

essentially this.

Mighty_Rabite

I pretty much switch things up weekly. This is what I have going currently:

Monday - emphasis on chest/back
Tuesday - emphasis on legs
Wednesday - emphasis on either cardio or yoga
Thursday - emphasis on chest/back
Friday - rest day
Saturday - emphasis on full body
Sunday - emphasis on cardio

Even on the "emphasis of not cardio" days I try to throw in a minimal of 20 minutes, and Monday/Wednesday/Saturday also have an added emphasis of abs.

Currently calorie cycling too - 2700 cal/day on the weekend to boost metabolism, 1800 Mon/Wed/Fri, and 2300 Tue/Thurs.

mznisaelaine

Current Strength Trainjng routine

Monday - Core/Abs
Tuesday - Upper body
Wednesday - Core/Abs
Thursday - Lower body
Friday - Core/Abs
Sat/Sun - Rest

Next routine for next month is:

Monday - Rest (running/yoga)
Tuesday - Upper body/Core
Wednesday - Rest (running/yoga)
Thursday - Lower body/Core
Friday - Upperbody
Saturday - Lowerbody

joeyplatypus92

CHEST/BACK

Decline bench- to working set of 2x2 @ 90%
Close grip incline- to working set 2x2 @ 90%
Flat DB bench- 5x15
Chest Supp Tbar row- to work set @ 1RM
Chinups- 3x30

LEGS

16" box squats to working set @ 2x2
Lunges 5x15
leg curls 5x10
Deadlifts to 95%

CHEST

Decline bench- to work set of 2x2 @ 90% +5lb
Close grip incline- to working set 2x2 @ 90% + 5lb
Db flat bench 5x15

LEGS

16" box squat to work set 2x2 @ 90% +5lbs
Quarter squats- 3x30 @ 135
Step Ups- 5x20 @ 185
Random arm and shoulder crap too

prettygirlhoward

bump..

jfan175

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

minimum of 150g protein daily.


.

essentially this.

Same here. I alternate A/B workouts, and the big lifts are 5x5:

A: Squat, Row, Overhead Press, 100 bicycle crunches and 100 calf raises with full extension

B: Deadlift, Bench Press, Pullups, Hyperextensions, L flies for the rotator cuff and 100 bicycle crunches.

I do cardio or yoga on the off days only if I've had good sleep and energy levels are up to it. I also try to get at least 150g of protein.

SmileyFaceGuy

I can't really say my strength training routine is too extensive, although I just started and have no access to a gym - just dumbbells at home. http://www.youtube.com/watch?v=mgEd_jqkg0M <-- That is the routine I adopted. It consists of:

Back: One Arm Dumbbell Rows (10 reps)
Shoulders: Standing Dumbbell Press (10 reps)
Biceps: Dumbbell Curls (10 reps)
Triceps: Tricep Extensions (10 reps)
Traps: Shrugs (20 reps)
4 sets
3-4 days/week

It takes me about 20-25 minutes. Is this too short? I mean, my arms feel dead by the time I'm done, basically to the point of failure. Is there anything I should add/change, keeping in mind that I only have dumbbells and no bench, and am incapable of push-ups or pull-ups due to my weight.

I don't do lower body workouts because I cycle usually 6 days/week and I don't want to overwork my legs.

meshashesha2012

i do full body

workout A 5 sets of 5 reps : squats, pushups, pullups, overhead press

workout B 5 sets of 5 : deadlifts, barbell row, bench press, overhead extension

workout C : intro to oly lifts : overhead squats, DB snatches, good mornings, hang cleans, push presses. because i'm just getting used to form on these, i'm using light weights and doing multiple reps. i easily end up doing 200 squats :laugh:

porffor

I've been doing full body - but am off to work out a split routine this morning on the smiths machine and dumbbells / cable machines.

I use resistance machines at the gym at is currently:

5 mins cross trainer warm up
22.5kg chest press 5x5
70kg leg press 5x5
25kg back machine (can't remember the name) 5x5
50kg calf press (on leg press machine - modified position for calves)
15kg lat pulldown 5x5
12.5kg Ab machine 5x5
3 x 30 crunch / twist
12.5kg Shoulder Press 5x5
6kg dumbbell tricep extensions or 15kg cable pushdowns 5x5
8kg x 2 dumbell rows 5x5
3 x 30 second plank
5 mins recumbent bike or cross trainer cool down
Full body and isolates stretches

I only joined the gym just over a week ago but am enjoying the above but it takes a fair bit of time of course. So the split will help me fit in a quicker work out.
Also have been doing the odd muscleworks / fitness class but not on the same day as training. They're light weights high rep. Cardio I get from riding my horse but he's been out of use for a couple of weeks, hope to be back in the saddle soon.

I'm on approx 1500 cals and upping my protein - i don't supplement yet, but plan to soon. Hitting about 60-70 daily through food... and dare I tempt fate by saying I seem to have broken my stall. I'm 5'3", 40 yrs and 181.5lbs currently.

dusty8907

Layne Nortons Phat routine is what i've been using for awhile now. Solid gains on it so far, All compounds have jumped up 30-50 pounds in 3 months.

Plentiful_Tentacles

I didn't realize how long this post would be, I apologize in advance. C:

Lately, I've been doing a five day split.

Day 1: Chest
Day 2: Back
Day 3: Shoulders
Day 4: arms
Day 5: legs
Day 6: repeat.

I incorporate rest days when I feel I really need them, or when things get in the way of me going to the gym. I also have a loooooot of routines because I like to try things new. These are the ones I've been using recently though. A "+" sign indicates a superset.


Chest:
Flat Dumbbell Press 4 sets 12-10-8-6 rep scheme
+
Flat Dumbbell Flies 4 sets 12-12-10-10 rep scheme

Incline Dumbbell Press 4 sets 12-10-8-6 rep scheme
+
Incline Dumbbell Flies 4 sets 12-12-10-10 rep scheme

Dips Chest version 4 sets 8-10 reps

Push Ups to failure, starting off with triangle push ups, shoulder width, and then wide grip


Back:

Routine A
Pull ups 4 sets to failure
+
One Arm Dumbbell Row 4 sets 8-10 reps
Seated Cable Row 4 sets 8-10 reps
Lat Pull down 4 sets 8-10 reps
Shrugs 4 sets 10-10-8-6 rep scheme
Hyper extension 4 sets 10 reps

Routine B
Pull ups 6 sets to 10 reps
Deadlift 4 sets 10 reps
Bent Over Rows, Under hand grip 6 sets 10 reps
Seated Machine Rows 4 sets 10 reps
Lat Pull down 4 sets 10 reps

Shoulders:

Routine A
Standing Single Arm Dumbbell Push Press 4 sets 6-8 reps
Lateral Raises 4 sets 12 reps
Lateral Cable Raises 4 sets 12 reps (two final sets I work the Negative portion)
Seated Reverse Fly 4 sets 10 reps (Two last sets I work the Negative portion)

Routine B
Seated DB Military Press 4 sets 10-10-8-6 rep scheme
Landmine Press 4 sets 10 reps
Lateral Raises 4 sets 15 reps
Seated Lateral Raises 4 sets 15 reps
Rope Face Pull 4 sets 15 reps

Arms: (I really love this routine.)
BB Curl, 3 sets 8 reps
Standing Bicep Cable Curls 4 sets 12 reps
+
Pull ups to failure 4 sets
Skull Crusher 4 sets 15 reps
Cable Push Down 2 sets 12 reps
Reverse Grip Cable push Down 2 sets 12 reps
DB Alternating Bicep Curl 1 set 25 reps
+
Dips to failure

Legs:

Routine A

Dumbbell Lunges 4 sets 8 reps each leg
Leg press 4 sets 12-12-10-10 rep scheme
Leg Curl 4 sets as many reps in 30 seconds
Leg press Calf extension 4 sets 20 reps
Seated calf extension 4 sets 15 reps

Routine B

BB squats 4 sets10-8-6-4 rep scheme
Leg Press 6 sets 10-8-6-4 rep scheme
Leg extension 4 sets 10 reps
Squat Machine Calf Extension 4 sets 20 reps


REPEAT

Mummyadams

Monday - Chest / Tri
Bench Press 12x2 Negatives 12x1
Push Ups 12 reg, 6/6 one leg negative, 12 diamond
Bar Dips 12x3
1 arm cable chest fly 12x3
DB pull overs 12x3
Tricep cable pushdown 12x3
Tricep bench dips - straight leg 12x3

Tuesday - Legs
BB squats 12x3
SB Triple Threat leg curls 20/20/20
BB front squats 12x3
Calf raises w/weight 45x
Rev. Lunge 12x3
Banded leg ABD ADD - black band
Leg ext. 12x3
42inch box step ups - 100x (or 50x counting one leg)

Wednesday - Back/Bi/shoulder
Chin ups - 10x3
Deadlifts - 10x3
Pull ups wide grip - negatives 15x
DB one arm bent over row - 10x3
Straight arm pull down - 10x3
BB upright rows - 10x3
Rev. fly - 12x3
DB lat raises & shoulder shrug 10x2
DB side bends - 10x3
Bicep 21s x 2
DB alt hammer curl 12x2

Thursday - Rest

Friday - Yoga

Saturday - Endurance / Core
jumping jacks
burpees
plank
plank jacks
mnt climbers
jump squats
full sit ups
boat hold
spidey plank
MB twist


Sunday - Rest



I also do mini 2+ mile cardio around the subdivision avg. 3x week

Mummyadams

The above looks like something I might try - thanks! Where to fit in my 2 x Crossfit sessions ... aargh

Determinednoob

The only thing I could add to all this is this:

large muscles, heavy weight, once a week

I vary all my routines all the time.....mainly because I don't won't my body to get comfortable in my workout. Also, for variation.

Not to sidetrack the thread too much, but...

I get the desire to change things up to keep it "fresh", but I don't get the whole body getting comfortable thing. I assume you're talking about something along the lines of muscle confusion? If you are increasing weight as you get stronger, does your body every really "get comfortable"?

No, it doesn't really. You will complete neural adaptation to a new exercise in 6 weeks or so, but if you are adding weight and\or reps as fast as your training level and recovery ability allows, that is what you need. Check the link below and infer that it is telling you that if you don't train an exercise PAST neural adaptation, you didn't get the most benefit from it. http://physiotherapy.curtin.edu.au/resources/educational-resources/exphys/01/neural.cfm Cliffs for the lazy

Muscle hypertrophy seems mostly to result after training periods greater than six weeks, and is predominantly related to fast rather than slow twitch fibers (Bandy et al, 1990). Komi (1986) suggests that the increased alpha-motor neuron activation with motor neuron synchronization may stimulate hypertrophic factors that are expected to result after a period of progressively increasing strength training.

vtachycardia

Some truly awful workouts listed here. No separation, not enough rest, not enough strength, starting with small muscle groups and moving to larger, arm days!!, shoulders treated as a back portion like there aren't enough back muscles to get through. Back bicep days, chest tricep days, whole day of abs.

http://www.functionalpatterns.com/2012/08/05/the-dogma-of-the-week-ab-workouts/

Mayor_West

I tend to change up every 4-5 weeks, if for no other reason than to keep myself stimulated mentally. Here's the split I started this week:

Mon- Quads
Squats 5 x 3
Lunges 4 x 6-8
Leverage Squat 4 x 8-12
Hip Abductor 5 x 12-15
Leg Extension 5 x 10-20

Tue - Chest/Abs
Incline Dumbbell Press 5 x 5
Flat Dumbbell Press 4 x 6-8
Dips 4 x 6-8
Machine Press 4 x 8-12
Ab Wheel 4 x 15
Hanging Knee Raise 3 x 12

Wed- Back/Biceps
Pullup 4 x 5
Barbell Row 4 x 6-8
Dumbbell Row 3 x 8-12
Dumbbell Pullover 3 x 8-12
Lat Pulldown 4 x 12-15
Preacher Curl 4 x 6-8
Seated Dumbbell Curl 4 x 8-12
Neutral Grip Barbell Curl 4 x 8-12

Thu- Hams
Deadlift 6 x 2
Glute/Ham Raise 4 x 10
Leg Press 4 x 15
Seated Leg Curl 4 x 8-12
Lying Leg Curl 4 x 12-15
Romanian Deadlift 3 x 8-12

Fri- Chest/Triceps
Bench Press 6 x 8-12
Incline Press 4 x 8-12
Dumbbell Flye 4 x 12-15
Cable Crossover 4 x 8-12
Skull Crusher Press 4 x 6-8
Overhead Dumbbell Extension 4 x 8-12
Reverse-grip Cable Extension 4 x 8-12

Sat- Delts/Abs
Dumbbell Shoulder Press 5 x 6-8
Barbell Front Raise 4 x 8-12
Arnold Press 4 x 8-12
One-arm Cable Lateral Raise 3 x 12-15
Plank 4 x 60sec
Swiss Ball Crunch 4 x 20

dr3wman

Im not going to list any exercises because I pretty much change it up every time. But my current split is as follows:

Day 1: Chest/ Triceps
Day 2: Abs/Cardio
Day 3: Back/ Biceps
Day 4: Deadlifts/ Abs/ Cardio
Day 5: Shoulders (w/ traps)
Day 6: Legs/ Abs
Day 7: Rest

I'm switching to a push/legs/pull split for my bulk in September

TaintedVampyre

Bumpin' for later.

Plentiful_Tentacles

Some truly awful workouts listed here. No separation, not enough rest, not enough strength, starting with small muscle groups and moving to larger, arm days!!, shoulders treated as a back portion like there aren't enough back muscles to get through. Back bicep days, chest tricep days, whole day of abs.

http://www.functionalpatterns.com/2012/08/05/the-dogma-of-the-week-ab-workouts/

Arnold and many other bodybuildiers dedicate a whole day to arms