Workout Routines

[Ozzy619]

I also believe meso should have more discussions about work out every new want a source and get mad about why no spoon feed them any ways sorry for the rant I'm actually doing a CT.fletcher move I'm doing arms everyday after my workout like if
Monday I do chest I rest 10min start tri's then bi's
Tuesday off
Wed.legs then arms (every part)
Thurs.off
Friday back then arms (every part)
Sat.all arms (shoulder,bi's tri's ect.)
Sunday off
Monday,wed.sat I also do cardio I had to try his work out over training in 2 1/2 month arm grew 1/1/2inches over training does work if you think about haven't we all over train a body part and seen gains but also everyone is different and injuries play a big part on how you work out my 2 cents

Thanks for the post, its good to see a variety of routines on here, I like to change it up alot.

12.5 hrs of back breaking work and I'm still going to squat! Dedication my meso brothers!!!!!

Hell yea. I just started a new construction job and have been dead tired but still hit the gym. 12.5 hours running a saw ain't no joke.

 

[pmac928]

Thanks for the post, its good to see a variety of routines on here, I like to change it up alot.



Hell yea. I just started a new construction job and have been dead tired but still hit the gym. 12.5 hours running a saw ain't no joke.

You know it ozzy!

 

[FuriousWO]

@weighted chinup I was able to bust out 40 chin-ups last night in 5 sets 10,10,7,6,7. But my wide grip pull up is weak to start with and after those the chin-ups i could barely get 7 total. What's a good exercise I can do on back day to help strengthen my pull-ups? I was thinking about incorporating the high pulldown machine

 

[weighted chinup]

@weighted chinup I was able to bust out 40 chin-ups last night in 5 sets 10,10,7,6,7. But my wide grip pull up is weak to start with and after those the chin-ups i could barely get 7 total. What's a good exercise I can do on back day to help strengthen my pull-ups? I was thinking about incorporating the high pulldown machine

Excellent progress. Work your way up to 50 total reps, then starting adding weight. You are at a point strength wise where you can add weight no problem right now

Yeah your pull up will be weak after that, but same with me and I haven't found it to be a big deal. The biggest reason its their is for variety purposes, just to hit your lats in a different way than the chinups, its shoulder extension vs adduction. Doing both will hit your lats in a different way then just doing one lift.

Somethings to keep in mind is that it is not uncommon for your pullup to be a few reps weaker than your chinup for a lot of guys. Given that, your strength levels certainly seem normal to me, especially after coming off doing a tonne of chinups.

Best way to get stronger at doing pull ups is to simply do more of them, But I think volume wise, you are fine so there really isn't need to dramatically bump it up. Your strength gains have been very impressive and overtime you will get better and stronger at doing pull ups, just like you were with chinups.

Be patient and you WILL see improved progress in this area. It might not be as dramatic as your chinups, but you also have to keep in mind you just did 40-50 reps of heavy ass chinups before going into it. Wide grip is also a lot harder strength wise for most guys than using a normal width grip, so I think you are fine. Maybe you can rest for a few minutes after doing chin ups before going into pull ups so you aren't as fatigued when going into it.

 

[FuriousWO]

Thanks man, I'll just keep at it

 

[weighted chinup]

Wide Grip 15 Degree Incline Barbell Bench is my new fav lift, right up there with dips and chins.

It just feels so damn right, especially when done right after weighted dips.

 

[Ozzy619]

Wide Grip 15 Degree Incline Barbell Bench is my new fav lift, right up there with dips and chins.

It just feels so damn right, especially when done right after weighted dips.

I've been doing super wide grip for flat and incline lately too and really like it. Btw im getting alot stronger. I can rep 225 10x when I was only able to do 4x before. Also my lats are starting to pop a little. My dips are still at body weight but going to start adding weight soon as my reps are maxed out.

 

[weighted chinup]

I've been doing super wide grip for flat and incline lately too and really like it. Btw im getting alot stronger. I can rep 225 10x when I was only able to do 4x before. Also my lats are starting to pop a little. My dips are still at body weight but going to start adding weight soon as my reps are maxed out.

Damn, 225x10 is some impressive weight, good shit. All those chin ups and pull ups will do wonders for your lats, combined with all the rowing too. Keep it up with the dips, you will be adding weight in no time.

I started my first cycle this week on monday (600mg / week, 300mg pinned monday & 300mg pinned thurs), standard test cyp cycle with hcg & a-sin. I look forward to the strength gains that will start appearing in the subsequent weeks. I want that 2+ plate chinup!

 

[theprodgicalson]

@weighted chinup What is your weight at for chin ups now?

I really enjoy reading your insightful posts. The game changers for me, physique wise, were definitely weighted chin ups and deads. Back day is by far my favorite day. Do you think I would benefit from adding chin ups into my routine? Here's and outline of most of my back days, sometimes I add in or subtract an exercise or two.

Two sets of ten of wide grip pull ups to warm up.
weighted Wide grip pull ups 5x8
Chest supported rows 3x12
Seated rows 3x12
Then I SUPERSET Yates rows with upright rows 3x10 because I also do shoulders with back. I do this twice a week. Usually Tuesdays and Fridays. Appreciate your insight in advanced!

 

[weighted chinup]

@weighted chinup What is your weight at for chin ups now?

I really enjoy reading your insightful posts. The game changers for me, physique wise, were definitely weighted chin ups and deads. Back day is by far my favorite day. Do you think I would benefit from adding chin ups into my routine? Here's and outline of most of my back days, sometimes I add in or subtract an exercise or two.

Two sets of ten of wide grip pull ups to warm up.
weighted Wide grip pull ups 5x8
Chest supported rows 3x12
Seated rows 3x12
Then I SUPERSET Yates rows with upright rows 3x10 because I also do shoulders with back. I do this twice a week. Usually Tuesdays and Fridays. Appreciate your insight in advanced!

Thanks @theprodgicalson My current weight for chinups is 70lbs @ 200lb BW for around 8-10 reps.

I really like your back routine, the exercise selection is really top shelf imo, and everything gets covered nicely. Plenty of rowing too, which I like.

If you feel like you would benefit from the additional work and that it would benefit your lat and overall back development then I would say adding chin ups would be a benefit. Chin ups will hit your lats a little bit differently than pull ups. Both are excellent lifts, chin ups are shoulder extension whereas pull ups are shoulder adduction and having the variety is really useful for bodybuilding purposes imo, so if you feel like you would benefit from the extra workload and volume, then I would definitely say they are worth adding and doing regularly in your routine.

Respect for the solid back routine

 

[flexx89]

whats the opinion on decline bench?? havent hit it much at all recently, but ive read in the past it can be better for tall guys with long wingpsan (mine is 6-8). i usually just do barbell bench and then barbell incline and weighted dips to hit the lower chest. when i do my dips i lean my body forward and really feel it hits the lower pec

 

[theprodgicalson]

@weighted chinup Thanks man. I have been throwing in some parallel chin ups(palms facing each other) at the end of my workout lately. I do two sets till failure. Feel this really works my bicep quite a bit too. I'll probably just swap those out for pull ups.

I personally think you will definitely be able to get to doing 2 plates during your first cycle if you're already doing 70lbs. I've gotten up to 80lbs + 212lbs bw for 7-9 this cycle. Would really love to finish out with 2 plates!

@flexx89 I don't bother with decline. I also have a long wingspan of 78" and prefer weighted dips just as you described.

 

[weighted chinup]

Thank you again @theprodgicalson , I appreciate that. 80lbs @ 212lbs for reps is very impressive weight, excellent work.

A large part of why I really like weighted chin ups is because not only are they a great compound for your lat development, but they place a fairly strong emphasis on your overall arm (biceps) development as well.

I'm sure you have heard the saying before "if a guy can do chin ups and dips with 2 plates around his waist for reps, no way he will have small arms", or something to that effect. I try and structure my exercise selection so there is a good emphasis on my arm development. The major lifts in particular that I find to be good at hitting their target muscles and also dramatically improving your arms are weighted dips, weighted chin ups, and neutral grip seated rows with elbows tucked. I start my chest day with weighted dips (I swapped out flat bench with dips a few months ago, best choice I ever made), and my back day starts off with weighted chin ups. Heavy weighted dips have been excellent at building up my triceps, and the weighted chin ups and all the heavy high volume rowing has been great for my bicep development too.

Agreed about decline btw - I much prefer doing weighted dips over decline, they are actually pretty similar when it comes to hitting your lower chest, both do an excellent job at it, but I find weighted dips to be a better lift overall. My lifts for chest are : Weighted Dips , Wide Grip Incline Barbell Bench (15 degree incline), and Pec Deck Fly.

 

[Ozzy619]

Damn, 225x10 is some impressive weight, good shit. All those chin ups and pull ups will do wonders for your lats, combined with all the rowing too. Keep it up with the dips, you will be adding weight in no time.

I started my first cycle this week on monday (600mg / week, 300mg pinned monday & 300mg pinned thurs), standard test cyp cycle with hcg & a-sin. I look forward to the strength gains that will start appearing in the subsequent weeks. I want that 2+ plate chinup!

Thanks man, my 10x 225 is for flat bench only. Incline I hit 205 3x-4x max. Weighted Chinups P/P/L routine has gotten me stronger that ever. Im really glad I found this routine.

 

[Ozzy619]

Squatting Basics

https://anabolicminds.com/forum/content/how-get-best-5860/

You think this article is correct? @weighted chinup
There's a lot of stuff that makes sense, like deep squats. But what about a wider stance? I don't want to over complicate anything, but want to perfect the squat.

 

[flexx89]

@theprodgicalson im gonna do that back workout tomorrow, and add the weighted chins just like sir weighted chinup said!! this was my chest workout today, had to switch it up

DB Incline 3x10 STEEP Incline almost like shoulder press - Slow and FULL Reps
Barbell benchpress 3x12 SLOW and CONTROLLED pushing through chest
Super Wide Grip Barbell Incline 15,12,8,6,3 reps very FLAT incline
Weighted Dips 3x8 Max Range of Motion
Fly Machine 2x15 SLOW Big Squeeze

 

[weighted chinup]

@theprodgicalson im gonna do that back workout tomorrow, and add the weighted chins just like sir weighted chinup said!! this was my chest workout today, had to switch it up

DB Incline 3x10 STEEP Incline almost like shoulder press - Slow and FULL Reps
Barbell benchpress 3x12 SLOW and CONTROLLED pushing through chest
Super Wide Grip Barbell Incline 15,12,8,6,3 reps very FLAT incline
Weighted Dips 3x8 Max Range of Motion
Fly Machine 2x15 SLOW Big Squeeze

Let us know how the back workout goes, @theprodgicalson 's back routine looks solid as hell and has excellent exercise selection, definitely one of the better ones I have seen. Your gonna have a legendary workout with it, I have no doubt about that.

That's a damn good chest workout too, I like it. Lots of incline work, and the dips are an excellent addition. Awesome stuff all around.

 

[weighted chinup]

Squatting Basics

https://anabolicminds.com/forum/content/how-get-best-5860/

You think this article is correct? @weighted chinup
There's a lot of stuff that makes sense, like deep squats. But what about a wider stance? I don't want to over complicate anything, but want to perfect the squat.

I liked that article. Pushing more poundage's and getting strong/stronger are more important factors in your long term progress than the stance you choose to use, and that how much weight you are pushing and your depth plays a far bigger role in activating your quads / glutes etc) than your stance/width. Your strength and the weights you are pushing will play a far bigger role in your long term progress than the stance you use, which will only make a small/moderate difference in muscle activation.

My preference is to go narrow, I used to do a normal / hip width but I have since switched to a far narrower stance, simply out of personal preference. In all honesty I doubt muscle activation is any better, I have read a few articles comparing the different stances and I'm pretty much convinced whatever differences in muscle activation that are involved probably won't make a drastic difference in your overall quad development.

The wider stance I'm guessing will give you more glute & adductor muscle activation, more so than anything else. This will probably give you slightly more mechanical advantages and allow you to push more weight / get stronger faster which will probably play a far greater role in your long term progress than a stance that you 'feel' gives you better quad activation. Wide grip stances are more commonly used with the powerlifting style low bar back squat, whereas I have always preferred Olympic High Bar back squat & front squat.

 

[Ozzy619]

I liked that article. Pushing more poundage's and getting strong/stronger are more important factors in your long term progress than the stance you choose to use, and that how much weight you are pushing and your depth plays a far bigger role in activating your quads / glutes etc) than your stance/width. Your strength and the weights you are pushing will play a far bigger role in your long term progress than the stance you use, which will only make a small/moderate difference in muscle activation.

My preference is to go narrow, I used to do a normal / hip width but I have since switched to a far narrower stance, simply out of personal preference. In all honesty I doubt muscle activation is any better, I have read a few articles comparing the different stances and I'm pretty much convinced whatever differences in muscle activation that are involved probably won't make a drastic difference in your overall quad development.

The wider stance I'm guessing will give you more glute & adductor muscle activation, more so than anything else. This will probably give you slightly more mechanical advantages and allow you to push more weight / get stronger faster which will probably play a far greater role in your long term progress than a stance that you 'feel' gives you better quad activation. Wide grip stances are more commonly used with the powerlifting style low bar back squat, whereas I have always preferred Olympic High Bar back squat & front squat.

Cool man, thanks for the feedback. I am relearning the squat. I was going parallel before but have since changed it to atg. Have to go a lot lighter and want to get it perfect this go around. I was concerned about the width of my stance but will most likely try your narrow squats and the wide stance just to try and get solid/strong all around. Besides, a wider stance will pry be a lot more manly than using the abduction machine that all the chicks use lol. Actually looking into the Nike Romaleos too. Thanks for the solid.

 

[weighted chinup]

Cool man, thanks for the feedback. I am relearning the squat. I was going parallel before but have since changed it to atg. Have to go a lot lighter and want to get it perfect this go around. I was concerned about the width of my stance but will most likely try your narrow squats and the wide stance just to try and get solid/strong all around. Besides, a wider stance will pry be a lot more manly than using the abduction machine that all the chicks use lol. Actually looking into the Nike Romaleos too. Thanks for the solid.

No worries man, for things like stance or grip most of the time I just go by preference or whatever feels best. I'm sure there are a lot of smart guys who have mapped out what stance works best and how it works but when it comes down to it progressive overloading the weight over time is probably the most important factor in your long term success, things like stance, grip etc) plays a far lesser role a lot of times as far as hypertrophy is concerned, although it probably plays a far bigger role for strength athletes or those training for sports / specific athletic movements then it does for Bodybuilding.

I want the Romaleos too, a few online stores based here in Canada have it for a pretty good price, so I am very tempted to get a pair lol.