Friday: Back, Triceps, & Abs

Dips: 4 Sets X 8 (BW only)

Barbell Row: 4 Sets X 8 (52.5 kg)

Close Grip Barbell Bench Press : 4 Sets X 10(30kg) , 8 (31kg) , 8, 8 (32.5kg)

(WGPD) Wide Grip Pull Down: 4 Sets X 10 (135lbs) , 8(90lbs)

Crunches: 4 Sets = (40,40,40,30)

Cable Row: 4 Sets X 10, 8 , 8 , 8 (120lbs)

Triceps Dumbbell Overhead Extension: 2 Sets X 10 , 8 (13.5kg)

(CGPD) Cide Grip Pull Down: 4 Sets X 10 (90lbs)

Dead lifts: 3 Sets X 8, 6, 8 (65kg)

Finishing Sets:

WGPD: 1 Sets to Failure (90lbs)-8

Superset with;

Triceps Dumbbell Overhead Extension: 1 Sets to Failure (13.5kg-10)

Done in 70 mins.

i take, yu don't exactly have a proper routine, and are basically doing them based on feel? been seeing you, i'd think you had it charted out by someone rite?

Erm. What do you mean by a proper routine?

This is my first week on this program and I designed them on my own.

So, I tend to tweak a bit to make sure I complete them within an hour.

This week is an exception because my training partners aren't used to the sequence of the exercise. We should be able to complete them within an hour by next week.

And yeah, I will update my routine on the first page of my thread after I finalized them.

hi, unlimited.
how long have u been doing weight training? the weights u lift are quite heavy for beginner.

This post has been edited by T+1: May 6 2007, 03:00 PM

What is this big deal about cramming everything within 1 hour?

it's a general rule that for bodybuilders, thing should be done within an hour. else the body starts it's catabolic problem. it's easily countered by the consumption of something like xtend ...or maybe ICE throughout the period. Gatordade+BCAA will do well too.

well unlimited, i say that, cuz your routine seems very complicated...too many redundant excercises and ...this may be counterproductive to your goals. but of course you';ll learn best as time goes.

This post has been edited by pizzaboy: May 6 2007, 03:53 PM

Oh, if not mistaken ... I've been training for about 36-38 weeks. About 9 months. Nah, some of the weights are done with spot.


Yeap. Mainly to avoid the catabolic state. Hmm, I see , just like what Darklight did huh? Drink his Shake after 60 mins of training even though he has yet to complete them. Okie, will try that if I can't finish them within 1 hr.

And yeah, another benefit from completing them within 1 hr. As you can't rest for too long in between sets (About 1-2 minutes) It tends to increase the intensity of the workout session.

Redundant? Can you be more specific and pinpoint to me which exercise is redundant in my routine? I would be glad. Just fyi, my workout routine was devised based on 4 principles:

1. Emphasis on Compound Exercise in terms of poundage and sequence (Thanks to you!) hehe

2. Targeting each head of the muscles.

3. Antagonistic organization of muscles worked. (For e.g: Chest & Biceps not Chest & Triceps)

4. Able to complete all the exercise within 1 hr. (Might scrap them upon your advice)

This post has been edited by Unlimited: May 6 2007, 07:11 PM

Today jogged for 20 minutes (mild pace)



This post has been edited by Unlimited: May 6 2007, 07:59 PM

That's all you need right now.

Hey Musclemass:

Yeah. I might understand your advocacy on leaving out principles no 2 & 3 in devising workout routine.

Errm , as for principle no: 4 . I don't understand. Why is that?

In fact, I've been trying to find articles or credible information to defy principle no 4 but to no avail. This principle is restricting me from performing more exercises per session. As for now, the acceptable limit for me is 70 minutes only.

Btw, what is your average duration per workout session?

^^^^^^^^^^
I second this.

Unlimited, visualize a sculptor who wants to sculpt the perfect statue. You want to create a beautiful work of art, you need a lot of material correct? You need a lot of marble/rock/whatever. If there isn't much material/mass to begin with, what's the point of trying to sculpt something? Do you get the point?

* Btw, about the one hour thing, if I'm doing back and shoulder day, they tend to extend beyond an hour, but i try not to let it go above 1.5 hours, but i try taking in my dextrose and creatine an hour into the workout, and then my whey upon completion of the workout.

good analogy

i realize this truth lately (i naively believed that i can "tone up" muscle without increasing the mass). no matter how hard i train, without the muscle mass, the shape won't appear.

This post has been edited by T+1: May 6 2007, 09:50 PM

Anywhere between 60-90 mins

Show me your goddamn face pic to prove you're not my twin! Lol.

Yeah. I do understand. That's why I made this statement I might understand your advocacy on leaving out principles no 2 & 3 in devising workout routine.

Hehe. The thing is this. How can we define having enough mass or when to start sculpting. This is highly dependent on personal discretion.

Yeah. About sculpting. Which exercise are associated with sculpting? Let me guess , sculpting exercises are associated with isolation exercises right?

For e.g:

Barbell Curls , Overhead Dumbbell Tricep Extension , Side Laterals , Back Laterals and all isolation movement.

Before we move on:

Without a single doubt, compound movement initiates the greatest amount of hypertrophy for the muscle used.

But I don't see any harm for us to incorporate some isolation movement to induce extra hypertrophy for the muscle intended provided that no compromise in terms of poundage/emphasis was made on compound movement.

Hehe. This is how I form my logic.




IMO, for beginners like me who are keen on piling mass , one should:

1. Put greater emphasis (in terms of poundage) on Compound movement for each session.

2. Isolation movement is all right as long as it doesn't affect the performance of compound movement.


Do correct me if I'm wrong. I learn from mistake.

This post has been edited by Unlimited: May 7 2007, 01:20 AM

u r not wrong from your point of view, only a few points.

if u r a true beginner, and u r doing compound workouts at maximum weight, u wont be able to carry your isolation workouts maximum weight, and if u cant, why bother doing isolations? compound will definitely build the muscles which u did with isolation movements. doing it too much will be counter productive and end up growing nothing

Lesson for the day, bodybuilding is not rocket science. Class dismissed.

Yes. You are partly right dude. After doing maximum weights for compound movement, we wouldn't be able to perform maximum weights for isolation movement.

But....

IMO, any sort of weight lifting movement wouldn't be counterproductive if you can pull them off well within an hour. (The anabolic period for workout session )

Hypertrophy doesn't require maximum poundage. Progressive poundage is sufficient to induce hypertrophy.


Hahahhaa.

Okie. This is enough for me as of the moment. It's so addictive to be in here discussing about the ideal way to build mass for our bodies .

Haha. We can never stop asserting our way of doing it. There is no clear right or wrong. You are partly right and so am I. Haha.

But one thing for sure...

I will definitely grow based on my way. You will grow too on your way. The only difference is the rate. We shall compare at the end of the day to find the best way to go around it and help those who are new by then.

And yeah, I will stick to my workout routine. (Emphasis on Compound + Isolation for additional hypertrophy) Hahahaha.

I will be missing till I'm done with my exams.

Hopefully, by then, I would be able to post my progress pictures.

It's fun to be in here with you all.Hehe.

I do learn a lot from you guys.

Thanks for sharing with me.



Till then, happy lifting!

but bodybuilding is based on fundamental scientific principles (Weider's principles)
http://drsquat.com/articles/populartraining.html


agree

howleey shit.....you just made bodybuilding into the most complicated thing in the world. dude, i understand what you're trying to "advocate" to YOUR body, but this ain't the way things are gonna work.

duno la, you're too complicated la the way you do things...the essence of bodybuilding, is simplicity. if you wanna go with teh complicated things and all, joint strenghtening, bone density restructuring, CNS reprogramming and stuff, you'd be better off going with olympic lifting.

---

Added on May 7, 2007, 11:31 am26. If you can't flex it then DON'T ISOLATE IT. You need to have control of your body if you're going to do isolation movements. If I asked you to flex your pecs, it'd probably be easy. You can make those boobies bounce with pride. Now what if I asked you to do the same with your triceps, delts, hamstrings, or lats? If you can't, why in the hell are you doing tight isolation bodybuilding cable work? Hmm... never thought of that one, did you? Stick with the presses and rows and build muscle first. You can't flex bone.

http://www.t-nation.com/readTopic.do?id=1545068

This post has been edited by pizzaboy: May 7 2007, 11:31 AM