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Basic muscle building


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Hi all.

My training changes and evolves all the time. Last year I was doing a entirely super slow work, but this can be too psychologically testing, big cheating weight lifting styles can cause injuries so easily so over the past three months I have been following a fairly basic system. I like to lift heavy (heavy for me) and to be quite honest bigger movements can bring more definition than direct ones. Eg a big press behind neck builds up delts miles better than a thousand laterals, which I find put a lot of strain on the joint.

 

I train alone so I do old fashioned hack squats with an olympic bar (my personal best is 190kg in February).

I don't do mulptiple sets with the same weight, just the one, except for those pesky calves!

 

I hope my routine is of interest to anyone. I'm making great gains at the moment. I'm 5feet11 and 90 kg. My waist is 32 inches when I suck it in hard!

 

This week

Day 1 Legs

Good Mornings 15kgx30

Hack squat 75x10/ 95x6/ 115x4/ 135x 3/ 145 x1/ 155x1/ 165x1/175x1 (and then come down the pyramid) (No belt or supports)

Front squats 60x4/ 70x3/ 80x2/ 90x2/ 100x1 (then down)

Seated calf raises 120x 50/50/50

Then go inside and walk up the stairs

15kg x 60 reps (three steps at a time)

30kg x 40 reps (two steps at a time) This hurts a lot!

 

Day 2 Chest and Triceps

Bench Press 75x8/ 90x4/ 110x 2/ 120x1 (then pyramid down)

Close grip bench press 60x8/ 70x4/ 80x 2 (pyramid down)

DB Bench Press 32.5 kg(x2) x 4 reps (slow 12 second lower)

Lying triceps ext 30kg x 5 (slow 12 sec lower)

 

Day three Back and Biceps

Deadlift (same weights and reps as hack squat) (belt)

Barbell bent over rows 70x6/90x5/110x2/125x1 (pyramid down)

Barbell curls 40x8/50x4/60x2/70x1

Db Bent over rows 60kg db x 3 reps (slow 12 second lower)

1 rep chin close grip (35 second lower)

 

Day four Shoulders

DB one arm presses 20x8/25x4/27.5x2/30x1 (pyramid down)

Press behind neck 60x 2/ 65x1/70x1

Power Cleans 70x2/75x2/80x2/85x1 (pyramid down)

 

Day five = day off

 

I hope someone will find this of interest. I try and increase either weights just a tad each workout, and/or reps a little.

 

It's a hard routine but it's not very long. I like it and it's working for me at the moment.

 

What does everyone think?

 

cheers

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Looks good Robb, some serious iron being thrown around, I like.

 

It's challenging but you def wont be overtraining. There is alot of heavy lifting but you don't overdue it on the sets each day for each bp.

 

One thing though, may I ask why you use a belt for deadlifts? I have never used one; I have always felt that using a belt takes your lower back out of the exercise which is the primary muscle i'd like to focus on. I have lifted as much as 5 1/2 plates on each side without a belt and my back never felt any ill pain, if injury was your worry. Just gotta make sure you can handle the weight and that your form is good.

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Hi guys

Cheers for the supportive words. It's nice to hear from you.

Deadlifting and a belt? I know what's being said, and I am not one to rely on supports a great deal, but I pinged my back a couple of times about ten years ago, once due to a minute grip slip when deadlifing then the second time just it had healed diving/rugby tackling over a stream to stop my greyhound chasing a rabbit, she was fine, I wasn't, but the rabbit got away! Crazy I know. But since then I have always felt uncomfortable one repping on the deadlift without a belt. It's psychological, but when you feel safe you can perform. I try and stick to just the one reppers and the belt comes off as I pyramid down. But there you go.

Has anyone tried lunge walking? I love this sort of thing.I read an article by a guy called Jeff King about twenty years ago, don't know if he's still about, he loaded up a bar, slung it on his shoulders and set off lunging round a field. He had big thighs. I'm thinking of putting it into my leg routing for some extra oomph!

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