- Joined
- Sep 3, 2010
- Messages
- 477
so guys I just wanted to post my test I ran. I have been stuck in the one bodypart a week routine for more years then I like to admitt. Always changed it up, but never as drastic as this. for thoose of you in a rut, here is some food for thought.
with most of my workouts by the time I got to excercise 3-4-5 I was totally gased and not getting the most out of thoose sets and really no longer making much for gains...seemed like I was more just maintaining, so I radically changed the workout as follows:
Day 1: incline dumbell press
flat dumbell fly
Dumbell shoulder press
Dumbell side laterals
Vbar pressdowns
Reverse grip pressdowns
lower back hyperextensions
*burnout 1 set pushups
Day 2: Wide grip lat pulldowns
Close grip pulldowns
Dumbell Curl
Preacher curl
Standing calve raises
Barbell shrugs
Abs
Day 3: LEGS
Day 4: off
Day 5: Flat dumbell bench
Incline Dumbell fly
Barbell upright rows
Dumbell front raises
Dips
rop pressdowns
Hyperextensions
*burn out high rep set of side laterals
Day 6: Bent over barbell rows
Wide grip behind the neck pulldowns
Cambered bar curls
Seated isolation curls
Seated Calves
Reverse Shrugs
Abs
Day 7: OFF
*each bodypart only gets hit with 4 excersies total per week diveded between 2 workouts, except legs. With the exclusion of a burn out set
**Thus far after 2 months, all lifts are up from baseline, and bodyweight is up from 252 to 258. When I asked my wife if I had gained any fat, she said No your shoulders are veiny as hell. so I think bodyfat has remained the same if not dropped.
*calories and supplement program remained unchanged.
Just thought I would post this for some food for thought and thoose of you stuck in a rut to try and give a new workout a try. What I found hardest was getting out of the mindset I need to do more in a workout for a particular muscle group and must moving on to the next group.
with most of my workouts by the time I got to excercise 3-4-5 I was totally gased and not getting the most out of thoose sets and really no longer making much for gains...seemed like I was more just maintaining, so I radically changed the workout as follows:
Day 1: incline dumbell press
flat dumbell fly
Dumbell shoulder press
Dumbell side laterals
Vbar pressdowns
Reverse grip pressdowns
lower back hyperextensions
*burnout 1 set pushups
Day 2: Wide grip lat pulldowns
Close grip pulldowns
Dumbell Curl
Preacher curl
Standing calve raises
Barbell shrugs
Abs
Day 3: LEGS
Day 4: off
Day 5: Flat dumbell bench
Incline Dumbell fly
Barbell upright rows
Dumbell front raises
Dips
rop pressdowns
Hyperextensions
*burn out high rep set of side laterals
Day 6: Bent over barbell rows
Wide grip behind the neck pulldowns
Cambered bar curls
Seated isolation curls
Seated Calves
Reverse Shrugs
Abs
Day 7: OFF
*each bodypart only gets hit with 4 excersies total per week diveded between 2 workouts, except legs. With the exclusion of a burn out set
**Thus far after 2 months, all lifts are up from baseline, and bodyweight is up from 252 to 258. When I asked my wife if I had gained any fat, she said No your shoulders are veiny as hell. so I think bodyfat has remained the same if not dropped.
*calories and supplement program remained unchanged.
Just thought I would post this for some food for thought and thoose of you stuck in a rut to try and give a new workout a try. What I found hardest was getting out of the mindset I need to do more in a workout for a particular muscle group and must moving on to the next group.