If today is bicep and tricep day..



5 sets x 10 reps

Lets say each set takes about 1 min ... that would be 5 min for biceps.... then another 5 for tricep..


does that mean I only go to gym for 10min???


lets assume training is everyday and everyday for different part of the body..

But you need to rest in between sets right?

20 min then .... assuming 1min interval between sets.

incorporate different exercise that hits similar muscle groups

That's why you don't assign an arm day. Train more muscle group at once. More compound movement.

If you ever done leg day, 1 hour is never enough IF you did squat or deadlift.

2 hours

i strongly believe in volumes so i'll try to get as much sets i can until i really cannot take it, but i dont train one part a day tho, 2 parts a day, except leg day, leg day squat alone can take me 1 hours + without even realizing it.

but.. you need to let muscle group rest ma..


If today do bicep/tricep/chest and shoulder... (more muscle group at once).... then by the following day you would do that same group again...


No healing time?

Bicep/Tricep for 5sets only? It should be 5 exercises (3~5sets each with 8~15 reps depends on your goal). Leave the 5sets for compound exercise.

1min interval between sets is correct but not 1min between exercises.

He meant exercise that stimulate lots of muscle group.

Example for bicep is chin up & tricep is dips.

Try push/pull/leg instead of creating your own training routine. You don't have enough knowledge to create your own.

I never have arms day unless wife is on vacation and I have the whole week to myself.

totally agree...squats and deadlifts take a lot of time (and rests in between)
my average gym time is 1.5-2hrs, 3-4x a week

This post has been edited by pangke: Dec 3 2014, 02:55 PM

I take my workout roughly 2 hours++ which includes warm up, exercise, rest in between, chitchat, staring perhaps....

This post has been edited by bad_khui: Dec 3 2014, 03:19 PM

mine 45-60min with squat deadlift bench.
almost never more than 90min after change to new routine. just stay focus

1 hour in the gym shud be max.

every work out day compound, 2-3 hours, 3 times per week

This post has been edited by faifai94: Dec 3 2014, 08:40 PM

one hour is actually enough unless ur with partner if more than that u got problem lel

one hour is not enough for squat, overhead press and deadlift or squat, bench press and row in a session lol

Starting Strength is only 1 hour per session. And doing a 8-12 rep range program myself, i can squat, bench, deadlift, overhead press in 45mins.

If your workouts take longer than 1 hour.... something surely wrong.

Yeah same, I don't understand how people can stay so long in the gym. Perhaps intensity not very high?

chit chat, facebook, whatapp, wechat, lepaking... lol. that why.
just focus, hit the set, rest, hit again. then finish and ciao... lol

Are you trolling or what? You expect to do squats, overhead press, deadlift and bench press in single session? You're really killing yourself. It is enough bruh just make a split on different days. I guess you haven't heard there's a split called push pull and legs. Learn more bruh.

This post has been edited by degraw1993: Dec 4 2014, 12:35 PM

starting strength do squat, bench and deadlift in 1 session =) Beginner still can handle this especially when weight is not that heavy.

1 hour is absolutely enough especially for upper body workout. Even lower body workout also can be done within 1 hour. But if you include some proper warm up like foam rolling before lifting and proper stretching after workout, 1 hour doesn't really enough.

Some might think that warm up and cool down isn't necessary, but in the long run, it will help you a lot. I used to warm up with the first exercise and lighter weight. But recently, I started doing more mobility work before workout, it certainly help you to prepare mentally and physically. Warm up shoulder properly everytime before you fu*k up your shoulder lol.

This post has been edited by -ccy-: Dec 4 2014, 01:38 PM

i incorporated legs to every workout (squats, deadlifts, leg press) so that's why it takes me 1.5hrs at least in the gym.
1st day: shoulders (4-5 exercises) and legs
2nd day: back (4-5 exercises) and legs
3rd day: chest (4-5 exercises) and legs
4th day (schedule permitting): arms (3 bicep exercises, 3 tricep exercises) and legs

i have skinny legs that's why i work them out every gym day

but yeah, a lot of people spend more time chit chatting, resting or even checking girls out in the gym rather than sweating it out

You better follow some better routine. Training legs with high intensity 3 times is a max per week. If you train them 4 times per week, you ain't training hard enough. Deadlift is extremely taxing your CNS and normal lifter shouldn't be doing deadlift more than twice per week. Even once per week is MORE THAN ENOUGH.

I tried to shorten my gym hour, But squat will easily take 30 min. if try to increase the time will easily go up to 45 min. Then follow by bench and deadlift.

Maybe you are new to understand why it take so long in the gym.

well, the 4th day comes very seldom anyway. so basically i'm just training them 3x a week
for deadlifts i'm just lifting 70kg. very light for many here but heavy for me...i'm building strength for my deadlifts you see. squats and legpress are 60kg and 160kg respectively..still light. as you can see in my avatar my legs look skinny that's why i'm trying to build strength first and then after that bulk up my legs
OR
should i really change this routine? i feel that if i don't push my legs more they won't grow and i'll end up looking like johnny bravo

Rule no 1: Never ever make your own routine.

Rule no 2: Never do a bodypart split if you are natural

Rule 1 can only and only be violated if you have years and years of READING on strength programming and time in the gym with an almost 1000lbs total.

guess you're right...i did chest and legs today (squats and leg press only, can no longer do a deadlift)
i can do it back then but maybe because the weights were lighter compared to now.

anyway, rule no.2...so you mean i should do a full body workout instead of splitting?
i've been doing body part split years ago then stopped for a year or so and did more running then went back to weight lifting january of this year...

some of u guys misunderstood me, the program is either "squat, press, deadlift" day or "squat, bench, row(pendlays)" day, alternating every other day. its based on stronglifts 5x5, and i have incorporated some madcow 5x5 style(not completely following its program), my main lift is squat. i neither shorten my workout time (usually takes 2 hours or more), nor splitting upper and lower body on different day, because i feel that im still making progress.

just hit my 3 rep max squat pr, albeit quite slow reps, cheers https://www.facebook.com/video.php?v=958533...&type=2&theater

This post has been edited by faifai94: Dec 5 2014, 01:14 AM

If you are at advance stage - http://www.exrx.net/Testing/WeightLifting/...tandardsKg.html - then you can do a Push Pull/Lower Upper split. But then again, refer to Rule No 1.

Is it alright if I take shoulder off my pushday and do them on a separate day so I can focus them more? I used to do them all on my pushday but I felt like I can't really push my shoulders hard enough after chest. And if I do shoulders first, I will not be able to do chest with my intended intensity.

I still do all body parts twice a week.

You can't train your shoulder hard after chest because it is trained during chest exercise. I don't get why so many people tend to do so many sets for shoulder(front and lateral delt mainly). Shoulder is so small compared to chest and back. Even just doing chest exercise or any pushing movement especially incline bench already work the front delt to a very high degree. Front delt isolation is completely unnecessary. Just throw a few lateral raise after chest if you want.

Its complete opposite instead, the intensity is very high (80~90% 1rm)

If it's 80-90% 1RM, wouldn't the body be worn out rather quickly? I personally train within the time range of 45-60 mins.

because of very high intensity training, my few-months-ago 1RM has become my 3RM or 5RM of today

Maybe your body react better with this type of training...hard to say

i fall under the untrained category in squats lol
very nice reference you provided bro...highly appreciate it!

Always welcome. With proper training and diet, you should be able to squat bodyweight in 2.7 months. I myself have done it using a program similar to Starting Strength. 61KG squat at 61KG Bodyweight.

Novice shud be achievable in 4 months. Best part is I know so many guys in the gym who took 1 year to squat bodyweight because of bodypart splits (leg day).

I think it's absolutely fine then. For some people their bench press hits their anterior deltoids hard, it's just the way you are built probably. As for me flat bench does not feel anything on my shoulders, just triceps and chest.

Since you are doing all body parts 2x per week it's still good and you seem to have some good knowledge and training experience also.

I will still refer to - Rule no 1: Never ever make your own routine - and make a routine based on a proven template.

agree, for me strong lift 5x5 is such a great foundation for 2x bw squat haha

Stronglifts 5x5 is crap, there's like 0 sense behind that program. You should do 3 sets at max, like Starting Strength.

Reference:
http://www.weightrainer.net/training/reps.html

Steve Shaw: https://www.youtube.com/watch?v=OZcu_0Xpedc...t=TLfiOtUbzpsK8

and also my personal experience which validates both of those reference.

i dont know whether it is crap or not, i just knew that it works for me, until around 110kg@5x5 squat, 65kg@5x5 bench, 120kg@1X5 deadlift, then i only switch to madcow style, ramp up sets, or 3x3, or light day 5x5 / 7x3

thanks for the reference anyway, because stronglift 5x5 will be too intense for heavier weights

This post has been edited by faifai94: Dec 7 2014, 01:34 AM

Wow thats pretty decent. You took deloads sometimes izit? Like 1 week do everything 20% less weight?

Btw 110kg squat was done at what bodyweight?

when i start sl 5x5 8 months ago im about 72kg, i forgot what weight i start squatting, i think probably around 50kg, then add 5kg per workout session and have great progress.

until around 100kg 5x5, thats the time i start to fail to do full sets of 5x5 if i try to increase weight to 105kg , then i try deload 10kg, and then when reach 100kg, i maintain the weight for few session, sometimes lazy week skipped workout then go back gym and deload and train again. then slowly it gone up to 105kg 5x5, then when go to 110kg 5x5 it starts to fail again. bodyweight at that time should be around 75kg.

then around 3 or 4 months ago i start to incorperate ramp up sets of 3/5 reps, sometimes 3x3, then my first trial of one rep max, 130kg @77-78kg bw. After some weeks of alternating between ramp up sets, 3x3 and sometimes 3x7reps(for some volume), one rep max gone up to 140kg around one and a half monts ago, 5x5 also increased to 120kg (last set still have oomph then add 5kg). Bodyweight at that time fluctuating and sometimes dropped till 74-75kg probably due to not enough calories for increasingly intense workout.

now my one rep max has gone up to 150kg, 3 rep max 140kg, 3x5reps 125kg @79-80kg (eat a lot now, just bought lean mass gainer to further increase calorie surplus). did some pause squats sometimes if im not feeling that great to squat 120+kg. now working towards to front squats in light day also which trains my wrist flexibility and hopefully will have a great carryover to my back squats (and possibly clean movements, which i seldom do). hopefully can hit 2x bw squats before 2014