New work out routine needed

Guts · Post by **Guts** » Fri Dec 07, 2007 12:20 pm

Well, I can go to a gym now since there is one 30 seconds away. I got a routine from swanso before for home. Which was supersets and consisting of upper body next day lower. Anyway now I am looking for a great gym routine. Once again I am looking for Mass building program. Pacific area's that I want the most to build is first CHEST!, lats/back, traps/shoulders. only days off is Monday and Tuesday. I also work at Wal-mart third shift doing stocking and pulling skids that are about 2000 pounds and such so I get a hefty good leg work out every night. So, not looking for too much into legs. Thanks

swanso5 · Post by **swanso5** » Sat Dec 08, 2007 3:37 am

training legs HEAVY stimulates the best anabolic reactions in the body (testosterone, growth hormaone) which build the most muscles overall...

what builds muscles? yes, heavy wt

you can squat and deadlift plenty more than ypou can bench or row so they are inferior for muscle growth than them 2

is mon/tue your off days from work? if so than one of them will be heavy lower body day with another one more mofderate wt, sets and reps

check out The Waterbury Method program and do as prescribed

Guts · Post by **Guts** » Sat Dec 08, 2007 10:22 am

Well, I love doing deadlifts so I always do them. Yeah, Monday and Tuesday are work days off.

Also I don't get what it means by 80% of 1RM ...I am still new to some of the lingo. Also is says about Jogging for 20 minutes on day 2 and 4.. I am skinny and not in need of doing too much cardio. So, should I do it anyway or replace?
And I doubt I can afford all the supplements it requires

another thing

what does it mean by
A1 Dips

A2 Bent-Over Barbell or Dumbbell Rows
Sets: 4
Reps: 6
Rest: 60 seconds (between exercise pairings)

Note: A1/A2 consists of a superset pairing

B1 Skull Crushers

B2 Standing Barbell Curls
Sets: 4
Reps: 6
Rest: 60 seconds

I know what supersets are..so is it a1 a2 then wait 60 seconds repeat after those are done do b1 b2 rest 60 seconds?

Guts · Post by **Guts** » Sat Dec 08, 2007 10:52 am

Also realized some of the exercises don't have reps/sets..so I am guessing those are do until failure?

swanso5 · Post by **swanso5** » Sun Dec 09, 2007 3:53 am

- basically you want to use a wt that allows you to get all of the prescibed reps but reach failure almost on the last rep of the last set...so if 80% will be something you can do probably 6 times on your own but not 7...for 10 x 3 use a wt you can do 5 times
- it doesn't have to be jogging it's basically there to off set any fat gain from increased calories...also look up Booster Shots by chad waterbury (i don't think that's the name of the article but pop it in google and you'll get something) and try that on off days instead maybe
- don't worry about the supp's...t-nation sells them so all the articles advertise them...they would help but they are not essential so long as you're eating properly
- the a1/a2 thing means to alternate sets of dips and rows so dip, rest 60secs, row, rest 60s etc
- 1st exercise is 10 x 3 and the rest are 4 x 6

Guts · Post by **Guts** » Sun Dec 09, 2007 7:27 am

thanks again..You the man..now go post a picture!

swanso5 · Post by **swanso5** » Sun Dec 09, 2007 4:44 pm

sister has some on her camera so i'll see if she can put them on here somehow

Guts · Post by **Guts** » Tue Dec 11, 2007 11:38 pm

for the romanian deadlifts it has dumbbell ones. I prefer barbell so just wondering if that's an ok change and also. What do you think works better for the chest, Dumbell bench press or Barbell? Just curious 'cause It feels a bit different when I do them.

swanso5 · Post by **swanso5** » Wed Dec 12, 2007 12:54 am

- db's are fine but you'll be able to handle more wt with barbell

- use what the program syas i'd suggest

zennode · Post by **zennode** » Thu Dec 13, 2007 1:33 pm

Check out the XGEN on www.xercisefactor.com to generate new workout routines.