training routines - lets have em

[xxsuprman22xx]

i run a variation of the ten sets method when i lift.

what do you fellas do?

give me your split, excersises etc.

im always looking for variation and would to hear what ever one else does. i live in a town where i have no one else to look to, im lightyears ahead of the guys at my gym.

 

[jdchaffin]

DC training. strength is going up like crazy doing it. size is fallowing. already noticing some improvents. mostly in tris and traps. little in the bis as well.

 

[nsr54]

DC also. Been running it for the past month now, finally getting it down pat. I decided to take it a step at a time and not attempt to take on all of the aspects at once. I still have issues remembering to stretch immediately after the lift. But the regimen it self is working more than any other I have seen in the past. The biggest noticeable effect at the 4 week mark is my strength. Like the above post though, size will follow soon I'm sure.

 

[tkav1980]

wiht dc the size comes with the food....i dont do dc but read up on it quite a bit, i believe dante designed it for skinny guys who just couldnt get big any other way...if you want the size you need the food....pound it down all the time.

 

[abolish the weak]

current training split is ;

Monday- legs
tues- chest
Wed- OFF
thurs- back
Fri- delts/traps
Sat- off
Sunday- ARms


as for exercises and sets I pretty much change it every week, depends on how I feel. For the most part I go 3 wks out of the month moderate weight/moderate reps(10-12) and strict reps then take 1 workout a month/bodypart and go balls out heavy, but its no particular order, i pretty much train instinctively

 

[SacToSD]

DC! Good stuff. That's a great routine, especially for people who need more volume than the traditional 3 day split. I know that I need the volume. I've been doing something similar, except I don't do chest, back, and shoulders all on the same day. I do chest, back, and some legs for workout 1... shoulders, arms, and more legs and abs for workout 2, and run at 3-4 days/week (workout 1, workout 2, workout 1, workout 2, etc etc). I like running lots of compound exercises in addition to some good isolation exercises. I really like clean and presses, the most. Anyhow, my strength has gone up considerably using this program. If you want to know the exact exercises and reps/sets, just ask. PS- I know people get all bitchy when they hear that "someone is changing to DC program," but I'm not doing the DC program, I'm doing something else, that's a lot like it.

 

[massnup]

wiht dc the size comes with the food....i dont do dc but read up on it quite a bit, i believe dante designed it for skinny guys who just couldnt get big any other way...if you want the size you need the food....pound it down all the time.

So what routine do you follow for size?

 

[hawkmoon]

DC

I tried DC training for the first time about 6 months ago and it's all I use now.
I do it pretty much by the book, except that I go as high as 30 reps on warm-up sets. This helps keep my joints happy.

 

[papapumpsd]

Mon: Legs/Back/calves/Abs: 1 working set per muscle group; 1 exercise per muscle group but legs get hacks or squats or leg presses and leg curls; back may get two exercises (still playing around w/this)

Tues: OFF

Wed: bis/tris/delts/chest/(maybe traps): Same deal for sets/exercises

Thurs: Off

Fri: Legs/Back/calves/Abs

Sat: OFF
Sun: OFF

Mon: start w/upper body, then repeat cycle above.

Cardio on OFF days.

 

[cjjrwe]

Monday Chest, Cardio
Tuesday Biceps, Abs
Wednesday Legs, Cardio
Thursday Shoulders, Triceps, Abs
Friday Back, Cardio

I do 3 to 4 exercises per body part, 8 to 10 reps per set.

 

[tenny]

i cannot reveal my secrets, or i must kill you

 

[GoneForFuckingEver8]

i cannot reveal my secrets, or i must kill you

lmao!!

for me:

day 1: chest
day 2: back
day 3: shoulders
day 4: arms
day 5: legs
day 6: whatever
day 7: whatever

by whatever i mean anything really. cardio, biking, abs, wall climber, sleep - whatever i feel like

 

[KTT]

Since yesterday:
2-5 sets per bodypart, 1 compound ex ALWAYS the same, 1 set per ex, wo 3Xs per week, split is chest, delts, tris and cuffs and the other day is back, bis and legs. alternate WOs and always leave a day between WOs.

 

[RINO]

Day 1:Chest, shoulders, Tris
Day 2: calves/tibia,Hams,quads
Day 3: back,bi's,abs
two days on one day off, when I'm looking to gain weight.
three days on one day off, when I'm looking to lose weight.
I find it amazing how a day makes such a dramatic difference.