okay i switched my routine again

[Dojomaster]

Cursor's 5 day split:

day 1
A - chest & shoulders
chest press, barbell (inclined)
chest flye, dumbbell (lying)
shoulder press, dumbbell (seated)
shoulder raise, dumbbell (standing)
shoulder reverse flye, dumbbell (lying)
day 2
B - back, traps & triceps
lat pull-down, cable (seated)
back row, cable (seated)
triceps extension, dumbbell (lying)
triceps press, zbar (lying)
traps shrug, barbell (standing)
day 3
C - quadriceps, hamstrings, biceps & calves
quadriceps squat, barbell (standing)
hamstrings deadlift, barbell (standing, stiff-leg)
biceps curl, zbar (standing)
biceps curl, alternating dumbbell (seated)
calf raise, dumbbell (standing)
day 4
repeat workout A
day 5
repeat workout B
day 6
...rest...
day 7
...rest...

The cycle is then continued by next repeating workout C, then cycling over again.

The number of performed sets and reps would rotate on their own cycle. Over a three week cycle, I would shift through 3, 4 and 5 sets per week. I would repeat that after three weeks: 345:345:345... The number repetitions per set would alternate between 4-6 and 7-9. The whole system created quite a varied cycle to which my body had a hard time growing accustom (that's a good thing).

routine A - 3 sets, 4-6 reps
routine B - 3 sets, 4-6 reps
routine C - 3 sets, 4-6 reps
routine A - 3 sets, 4-6 reps
routine B - 3 sets, 4-6 reps
rest
rest

routine C - 4 sets, 7-9 reps
routine A - 4 sets, 7-9 reps
routine B - 4 sets, 7-9 reps
routine C - 4 sets, 7-9 reps
routine A - 4 sets, 7-9 reps
rest
rest

routine B - 5 sets, 4-6 reps
routine C - 5 sets, 4-6 reps
routine A - 5 sets, 4-6 reps
routine B - 5 sets, 4-6 reps
routine C - 5 sets, 4-6 reps
rest
rest

routine A - 3 sets, 7-9 reps
routine B - 3 sets, 7-9 reps
routine C - 3 sets, 7-9 reps
routine A - 3 sets, 7-9 reps
routine B - 3 sets, 7-9 reps
rest
rest

routine C - 4 sets, 4-6 reps
routine A - 4 sets, 4-6 reps
routine B - 4 sets, 4-6 reps
routine C - 4 sets, 4-6 reps
routine A - 4 sets, 4-6 reps
rest
rest

routine B - 5 sets, 7-9 reps
routine C - 5 sets, 7-9 reps
routine A - 5 sets, 7-9 reps
routine B - 5 sets, 7-9 reps
routine C - 5 sets, 7-9 reps
rest
rest

As you can see, it takes 6 weeks to cycle through the full variable cycle. There's no question about the 5-set weeks being intense-particularly when doing 7-9 reps.

I want to include abs but i'm not sure when i should do this (and i want to work out the lower half and upper half of my abs, i feel like my lower half is never adequately worked out). I also notice that there are no "lower back" workouts. Should I include deadlifts? Final thing is forearms/glutes/remaining missing muscles, is tehre anything missing?

THANks!:

[Dojomaster]

on day 2, why does cursor have triceps extension and then triceps press. They look like they're exactly the same thing!!! (click the links for them)

[Dojomaster]

i appreciate allt eh help you guys are giving me, i just have a few more questions i want to iron out as i learn more.

since i'm a skinny build, i figured that i shouldn't be doing any cardio for a while because i burn liek 400-500 calories in 30 minutes which is an entire meal. i should be gaining muscle not losing it.

now while i am working out should i be drinking water throughout the workout and how often? what about before the workout and after the workout how much water?

what i plan to do is do this for 2 or 3 cycles (18 weeks or 4.5 months) and then hopefully with the gained mass start cutting a bit (probably make the 5 day split into a 3 day split and use the other 2 days for cardio). You like?

[cursor]

Originally Posted by Dojomaster

Why does cursor have triceps extension and then triceps press. They look like they're exactly the same thing!

The dumbbell exercise requires that both arms work independently. Using a zbar I can usually add a bit more weight. If you have an alternative triceps exercise that you'd like to substitute, then by all means go for it (cable press-downs for example).

Rows will tax the lower back. Feel free to substitue other exercisese, like deadlifts, stiff-legged deadlifts, standing barbell rows, etc.

If you're going to do this routine in hopes of building some mass, then you're going to have to eat. The number of calories that you'll be burning will be many. NOT eating will leave you overtrained in no time. Additionally, get your food timing down right. Eat the most when your metabolism is is high.

On the issue of water, drink as much as you can. Shoot for perhaps a gallon a day.

[cursor]

Originally Posted by Dojomaster

I plan to do is do this for 2 or 3 cycles (18 weeks or 4.5 months)

Let's see how energetic you are after the first cycle. : Kudos for the enthusiasm!

[sunmedicFL]

Question...

Why would you not do higher reps on the lower number of sets, like this:
3sets @ 10-12
4sets @ 7-9
5sets @ 4-6

[cursor]

The routine that Dojomaster is referencing came from here: 5-Day Split. Not all of the information is included in his first post of this thread. It also notes:

Originally Posted by cursor

By the way, I would maintain a logged weight for each exercise and rep-set. For example:
90 lbs - biceps curl, zbar (standing) 7-9 rep range
80 lbs - biceps curl, zbar (standing) 4-6 rep range

When working with the 4-6 rep range, if I could complete 7 good solid reps, I would make a note to increase the weight for the next 4-6 rep session of that exercise.

I'm working on some substantial changes to both my nutrition plan and my workout regimen.

When targeting a lower number of reps in a set, you're doing the exercises with greater weight. Or (in other words) ... when using greater weight, you can't do as many reps. Cycling through the full 6-weeks offers every conceivable combination of sets, reps, and styles of stimulus.

[sunmedicFL]

Right, I understand all that & I've read your "5 day" post, what I don't get is why stop at the 7-9 rep range, why not take it out to the 10-12 range for increased endurance/hypertrophy? If you are only doing 3 sets v 5 sets, it seems reasonable to take the endurance benefits touted at higher rep ranges

[Dojomaster]

okay i made two changes to cursor's routine, one I put abs on day 1 day 3 and day 5 (3 times), and I do cap'n crunches try to do 10 sets, work them like any oher muscle. however,

two, i added, like mr. fudo said in cursor's 5 split post, deadlifts on B (traps/triceps/back). And i notice that deadlifts feel real good especially since i haven't worked out my lower back ever.

i started on day 2 ABCAB form (thus triceps/back/traps), and here is my synopsis of today: lat pull-down cable (seated) 90 pounds 4-6 reps (i'm weak), back row, cable (90 4-6), deadlifts (75 8-10*), triceps extension (15 pounds ha ha! 8-10), triceps press (skipped, but i will do it because of the stability), traps shrug (65 8-10 times**)

*deadlifts, i have a feeling that you shouldn't really want to feel like you can't do anymore for the deadlift otherwise you may slip a disk or something. Do you think the weight of 75 pounds for my build (6 feet tall 157 pounds skinyn build), is too much for beginnign?

**traps shrug with barbell, i wasn't sure if i was doing them right, i got hte 45 pound bar, and added 10 pounds to both sides, and did it like 10 times, but i didnt' any more becuase i got bored of it. it seems like i'm working my forearms and stretching my arms like stretchy string more than anything else (could be my body adapting, we'll see tomorrow!)

finally, i notice that when i did the triceps extensions, my hands and arms were shaking trying to keep the weak weak weak 15 pound weights stable especially my paper thin forearms. I could easily push out 15 pounds for each one like 8 times, but i couldn't do 20 pounds more than like 2 or 3 times before the weight took over me.

and i'm gonna drink some whey protein with water instead of milk right now because milk protein slows the absorption for post-workout. wheeee.

[cursor]

Originally Posted by sunmedicFL

what I don't get is why stop at the 7-9 rep range, why not take it out to the 10-12 range for increased endurance/hypertrophy?

Varying benefits are realized from any rep/weight range. Dr. Fred Hatfield recommends that some 40-rep sets be included in a well-rounded bodybuilding routine (Hardcore Bodybuilding – A Scientific Approach). Hell, why not do some 100-rep sets?

The three rep ranges that I previously specified were just a way to create variety in muscle stimulation ... at that point in my life.

[sunmedicFL]

OK. Thanks.

[cursor]

Originally Posted by Dojomaster

Do you think the weight of 75 pounds for my build (6 feet tall 157 pounds skinny build), is too much for beginning?

That'll depend entirely on you. Start light, then work up in weight as you feel confident and able. The same holds true for all exercises.

[Dojomaster]

thanks cursor you are the man. you are old enough to be my dad btw ha ha, so can i call you master daddy? just kidding.

one thing about breathing while lifting, i notice that when i push real hard to do a rep, i keep my teeth clenched really tight and i breathe through my teeth rather than doing a full deep breath with an open mouth. Does the amount of air that fills up in your lungs, and how much your diaphragm contracts have an effect on how much you can lift?

[Dojomaster]

okay so i noticed another thing, i'm starting day 3 (quadriceps, hamstrings, biceps, calves)

and i noticed that the hamstrings deadlift is awefully similar tothe regular deadlift that i added for back,traps, triceps.

i think i should take this out because i need to give my lower back some time to recuperate, and i will add something different.

what do you think of the lever seated leg curl. From my understanding, free weights are the best to work the body (to stabilize muscles and keep everything in balance), but do u think using the machine can be used in the long run?

also, i have to switchthe calf raise, dumbbell because my lameass college gym doesn't have much special equipment. Do you think its better to do 1) sled standing calf raise or 2) seated calf raise?

also, whenever i do quadriceps sqaut (barbell), my knees always click, is that safe?

TO THE GYM OZZY OZZY OZZY OY OY OY!

[cursor]

Originally Posted by Dojomaster

when i push real hard to do a rep, i keep my teeth clenched really tight

If you value your teeth and how they marry with your gums, then you'd better quit that! My wife wears a mouth piece to protect her teeth (with is better than nothing). I, however, NEVER allow my upper/lower teeth to contact each other. Mentally focus on the muscles being worked. Your jaw muscles won't really help with those squats ... will they? :