Workout Routines

[weighted chinup]

There are a whole bunch of Sheiko templates, somewhere in the neighborhood of 30+ as my understanding is they all come from Boris Sheiko programming them for his different lifters. They all feature heavy volume in the 80 to 90% range.

I know a lot of guys who have made strong progress on Sheiko programs. If you want to try it I would change your programming to include flat benching and squats for at least a month and then test your maxes on each as those will be the numbers the entire Sheiko cycle will be based upon.

Also make sure that you have your form on both movements completely dialed in before trying Sheiko, if you don't you significantly raise the risk of injury.

Once you've done both of those things give it a run and I think you will like it.

Sorry for the hijack Ozzy.

Yeah I was thinking that If I were to run a PL'ing program I would switch in flat bench, back squat and deadlift and train them for a month using a fairly high frequency split (like an upper/lower) just to get my nervous system adapted and to get used to using the different motor units/pathways.

Thanks for the advice!

 

[weighted chinup]

Back on topic: Here is the routine I run:

My week looks like : Push/Pull/Legs/Push/Pull/Legs/Rest

Push (chest triceps side-delt & front-delt)

Weighted Dips
Incline Barbell Bench
Pec Deck Fly
Dumbbell Lateral Raise
Dbell Lateral Raise (reduced weight)
Std. Machine Lateral Raise (Single Arm)
Rope Pressdown
Dumbbell Overhead Ext. (Single Arm)

Pull (back biceps rear delts)

Weighted Chin-Up
Weighted Pull-Up
Chest Supported Dumbbell Row
Reverse Pec Deck Fly
Seated Row (Narrow Grip)
Lying Cable Curl

Legs

Romanian Deadlifts
Front Squat
Single leg. Leg Extension
Single Leg. Leg Curl
Std. Calf Raise

My main/major lifts are dips, incline, dumbbell lateral raise, chin ups, pull ups, chest supported rows, romanian deadlift, and front squat. I throw in a little bit of isolation here and there for arms, although I don't need a lot since my overall exercise selection has a strong emphasis on overall arm development and I add some additional lifts (like pull ups after chin ups) to recruit extra motor units that weren't hit in any of my main lifts and to increase overall volume.

 

[Ozzy619]

There are a whole bunch of Sheiko templates, somewhere in the neighborhood of 30+ as my understanding is they all come from Boris Sheiko programming them for his different lifters. They all feature heavy volume in the 80 to 90% range.

I know a lot of guys who have made strong progress on Sheiko programs. If you want to try it I would change your programming to include flat benching and squats for at least a month and then test your maxes on each as those will be the numbers the entire Sheiko cycle will be based upon.

Also make sure that you have your form on both movements completely dialed in before trying Sheiko, if you don't you significantly raise the risk of injury.

Once you've done both of those things give it a run and I think you will like it.

Sorry for the hijack Ozzy.

That's what this thread is for man

 

[Ozzy619]

Back on topic: Here is the routine I run:

My week looks like : Push/Pull/Legs/Push/Pull/Legs/Rest

Push (chest triceps side-delt & front-delt)

Weighted Dips
Incline Barbell Bench
Pec Deck Fly
Dumbbell Lateral Raise
Dbell Lateral Raise (reduced weight)
Std. Machine Lateral Raise (Single Arm)
Rope Pressdown
Dumbbell Overhead Ext. (Single Arm)

Pull (back biceps rear delts)

Weighted Chin-Up
Weighted Pull-Up
Chest Supported Dumbbell Row
Reverse Pec Deck Fly
Seated Row (Narrow Grip)
Lying Cable Curl

Legs

Romanian Deadlifts
Front Squat
Single leg. Leg Extension
Single Leg. Leg Curl
Std. Calf Raise

My main/major lifts are dips, incline, dumbbell lateral raise, chin ups, pull ups, chest supported rows, romanian deadlift, and front squat. I throw in a little bit of isolation here and there for arms, although I don't need a lot since my overall exercise selection has a strong emphasis on overall arm development and I add some additional lifts (like pull ups after chin ups) to recruit extra motor units that weren't hit in any of my main lifts and to increase overall volume.

This looks really good and solid, something I would be interested in. How mant reps/sets are you doing?

 

[weighted chinup]

This looks really good and solid, something I would be interested in. How mant reps/sets are you doing?

I have a set number of TOTAL reps I do for each exercise.

All of my volume is done with an 8-10 rep max. For example, I pick a weight I can do for only 10 reps for weighted dips. I do my first set with 10 reps than I continue to do sets (bring each as close to failure as I can) until I reach my total rep goal for that lift.

I use a combination of short rest periods and strict rest pause so sometimes I might only get 3-5 reps in the following sets, but for some lifts I might get closer to 10 or maybe more.

My total volume for each of my lifts for push day for example look like - Dips 60 Reps, Incline 50 Reps, 100 Reps for each lateral raise variation, Fly's 50 Reps, Rope Pressdown 100 Reps etc)

50 Reps isn't a whole lot when your doing straight sets with a 10 rep max (only 5 sets), but when you use short rest periods and bring each set as close to failure as you can, it can take a long time to get those 50 reps.

 

[Ozzy619]

I have a set number of TOTAL reps I do for each exercise.

All of my volume is done with an 8-10 rep max. For example, I pick a weight I can do for only 10 reps for weighted dips. I do my first set with 10 reps than I continue to do sets (bring each as close to failure as I can) until I reach my total rep goal for that lift.

I use a combination of short rest periods and strict rest pause so sometimes I might only get 3-5 reps in the following sets, but for some lifts I might get closer to 10 or maybe more.

My total volume for each of my lifts for push day for example look like - Dips 60 Reps, Incline 50 Reps, 100 Reps for each lateral raise variation, Fly's 50 Reps, Rope Pressdown 100 Reps etc)

50 Reps isn't a whole lot when your doing straight sets with a 10 rep max (only 5 sets), but when you use short rest periods and bring each set as close to failure as you can, it can take a long time to get those 50 reps.

Damn that's a ton of volume, but Im looking to get a lot stronger so Im going to try and implement this starting Monday. I've been looking for a strength training routine that is simple for a long time. Thanks for the info, much appreciated.

 

[weighted chinup]

Damn that's a ton of volume, but Im looking to get a lot stronger so Im going to try and implement this starting Monday. I've been looking for a strength training routine that is simple for a long time. Thanks for the info, much appreciated.

Volume is pretty high yeah I prefer doing higher volume work with short rest periods, its great for bodybuilding purposes and I base all my exercise selection and weekly volume around bodybuilding related goals.

I have worked up to the amount of volume I currently do overtime, I actually believe slowly progressively overloading weekly volume overtime is an extremely effective tool for hypertrophy, so Its something I have slowly tried to implement. Over time your capacity for more work will improve so you can take advantage of that if you enjoy high volume training.

 

[rutman]

Right now.....I'm training 5-6 days per week. Split up like this. Training high intensity/high volume

Day 1: back

Day 2: chest

Day 3: quads and hams

Day 4: shoulders-calves

Day 5: arms

Day 6 off

Day 7: it depends on how I'm feeling, but I may start with back again or take another day off


I'll throw in some abs a couple days per week somewhere in there.

 

[rutman]

I'm always looking for something different if you guys have any suggestions.

 

[rutman]

I'll go to this routine for a little change up....

Day 1: back

Day 2: quads

Day 3: chest and tri's

Day 4: hamstrings and bi's

Day 5: shoulders and calves

Either rest one or two days, depending on feel, then start again

 

[Ozzy619]

Volume is pretty high yeah I prefer doing higher volume work with short rest periods, its great for bodybuilding purposes and I base all my exercise selection and weekly volume around bodybuilding related goals.

I have worked up to the amount of volume I currently do overtime, I actually believe slowly progressively overloading weekly volume overtime is an extremely effective tool for hypertrophy, so Its something I have slowly tried to implement. Over time your capacity for more work will improve so you can take advantage of that if you enjoy high volume training.

I did the PPL high volume with short rest periods today. It was the best workout I've had in a long time. Amazing pumps, on par with sex, almost. By the end I had to use the assisted dip machine. Felt like leg day for the upper body. Very impressed with this routine.

 

[pittbox]

Good stuff in here guys.
I've rewritten my whole program after reading through this bad boy. I was do for a change.

 

[weighted chinup]

I did the PPL high volume with short rest periods today. It was the best workout I've had in a long time. Amazing pumps, on par with sex, almost. By the end I had to use the assisted dip machine. Felt like leg day for the upper body. Very impressed with this routine.

Awesome, glad to hear you had a good one. The pumps you get from short rest periods or rest pause are insane. Rest pause especially, the lactic acid build up is disgustingly painful yet satisfying.

My personal favorite: weighted chinups on pull day. First set get 8-10 reps then do strict rest pause sets until I get 60 or so total reps. Resting just long enough to get 3-5 reps in the sets after the first set of 10. Its practically a squat for the upper body.

 

[Ozzy619]

Awesome, glad to hear you had a good one. The pumps you get from short rest periods or rest pause are insane. Rest pause especially, the lactic acid build up is disgustingly painful yet satisfying.

My personal favorite: weighted chinups on pull day. First set get 8-10 reps then do strict rest pause sets until I get 60 or so total reps. Resting just long enough to get 3-5 reps in the sets after the first set of 10. Its practically a squat for the upper body.

Shit im going to have to build up to weighted chinups, I do think chinups are entirely over looked and the best excersice to build your arms up. I used to be able to do 20 easy, not I can do like 10 with my body weight. So I think Ill have to use the assisted machine again. But I see this being a program to finally break my plateaus. Ill have to read up on the lactic acid.

 

[FuriousWO]

This is good shit right here. I'm looking at making some changes now too after reading this. I've been doing a really basic 2 day on, 1 day off cycle of

Chest, shoulder, tri
Back, bi
Legs,abs

But I've been noticing good progress in some areas, not so good in others.

I did a 10x10 last chest, shoulder, tri day. Picked 1 exercise per muscle group. Did flat bench press, shoulder press and overhead dumbbell tri press. It was a great change up.

Thanks for the inspiration to look at more changes

 

[pmac928]

Shit im going to have to build up to weighted chinups, I do think chinups are entirely over looked and the best excersice to build your arms up. I used to be able to do 20 easy, not I can do like 10 with my body weight. So I think Ill have to use the assisted machine again. But I see this being a program to finally break my plateaus. Ill have to read up on the lactic acid.

My brother is in prison, all he can do is pull up, chin variations. Last I seen him he looked like he was going to fly away. I never had a chance to get into hardcore calitstetic workouts but i goes they do work

 

[weighted chinup]

Shit im going to have to build up to weighted chinups, I do think chinups are entirely over looked and the best excersice to build your arms up. I used to be able to do 20 easy, not I can do like 10 with my body weight. So I think Ill have to use the assisted machine again. But I see this being a program to finally break my plateaus. Ill have to read up on the lactic acid.

Weighted Chin-ups are my favorite vertical pull, and like you mentioned also do a good job of growing out your biceps. If you can do 10 reps body weight now than start implementing them when you do back. Do 50 or so total reps getting as many reps as you can in each set, even if its only 2-3. It won't take long for your nervous system to adapt and as you practice it more you will become more efficient, so it should take you no time at all to start adding weight. Being able to do 10 reps in your first set and slightly less in the subsequent sets is a good point to start adding weight to the chin up I think. If you can do 10, no need to use the assisted machine.

If you make your main lifts in your routine things like weighted dips, weighted chin ups, weighted pullups, you will notice nice improvements in your overall arm size. Doing these lifts instead of the traditional lifts people often do place more emphasis on your overall arm development, so you don't need to do a whole lot of additional lifts to get big arms.

The problem is most guys don't use weighted chinups or dips as their primary compounds on chest or back day, they tend to do them for arms, usually with just body weight and full range of motion. I think they work best when you are getting stronger in them though

 

[Ozzy619]

Weighted Chin-ups are my favorite vertical pull, and like you mentioned also do a good job of growing out your biceps. If you can do 10 reps body weight now than start implementing them when you do back. Do 50 or so total reps getting as many reps as you can in each set, even if its only 2-3. It won't take long for your nervous system to adapt and as you practice it more you will become more efficient, so it should take you no time at all to start adding weight. Being able to do 10 reps in your first set and slightly less in the subsequent sets is a good point to start adding weight to the chin up I think. If you can do 10, no need to use the assisted machine.

If you make your main lifts in your routine things like weighted dips, weighted chin ups, weighted pullups, you will notice nice improvements in your overall arm size. Doing these lifts instead of the traditional lifts people often do place more emphasis on your overall arm development, so you don't need to do a whole lot of additional lifts to get big arms.

The problem is most guys don't use weighted chinups or dips as their primary compounds on chest or back day, they tend to do them for arms, usually with just body weight and full range of motion. I think they work best when you are getting stronger in them though

Really great advice again. Im a firm believer in focusing on primary compounds too. Now adding weights to these, like dips, chin ups and pull ups is taking it to another level. I think this is what's going to seperate a true lifter from the ordinary gym rat. Im going to need to get a weight belt I can strap some plates onto. Im already excited to for my Pull day tomorrow. Im going to update this routine into my cycle log as well. If you have any more tips or tricks post away my friend. You've added some very useful info to this thread and that's exactly what Meso needs.

 

[weighted chinup]

Really great advice again. Im a firm believer in focusing on primary compounds too. Now adding weights to these, like dips, chin ups and pull ups is taking it to another level. I think this is what's going to seperate a true lifter from the ordinary gym rat. Im going to need to get a weight belt I can strap some plates onto. Im already excited to for my Pull day tomorrow. Im going to update this routine into my cycle log as well. If you have any more tips or tricks post away my friend. You've added some very useful info to this thread and that's exactly what Meso needs.

I appreciate that Ozzy. It's a good thing you made this thread because it has turned into one of the most active and productive discussions in the training section. I too feel like there needs to be more discussion on training here, plenty of smart guys with lots of knowledge and after all, lifting heavy shit is why were all here in the first place.

 

[pmac928]

I totally agree, this is why we are here. Today I was going to take of but plN on starting the gvt training. Should be interesting to see if I can add some strength over te next 8 weeks. 10x10 push pull, with 4x4 push pull. My initial reaction to a bunch of off days is no, but I can always go train extra days if I want. But I'm told your body needs the extra rest