|Exercises & Routines|
I have looked through a lot of the threads and have found various routines people have used using various exercises. I just wanted to start a thread to have folks possibly share what routines they have used and to get some exercise ideas out there. My philosophy is that one has many options and should continually be changing up their routine each cycle (4 months). If you have had anything work out for you (or not) like OLAD, 5x5, various splits, etc., please share.
Here is what I have done so far:
Exercises:I came up with these exercises because they are all compound/multi-joint, also they can all be done in a home gym.
Legs-Squats, front squats, overhead squats, dead-lifts, sumo dead-lifts, Romanian dead-lifts, lunges, step ups, Bulgarian lunges (top of 1 foot on bench while doing a single leg squat with the other leg).
Pushes/chest-BB flat bench press(BP), BB incline BP, BB decline BP, parallel bar dips, DB flat/incline/decline BP, BB sitting shoulder press, BB standing shoulder press, DB shoulder press, alternating DB press,
Chin ups (close or wide grip), pull ups (close or wide grip), DB rows, BB rows, inverted rows (like upside-down push-ups).
Routines:Here are some of the routines I have done and have found success with.
A/B/C Split:An A/B/C split using a 4-10 rep range. A days were squats and bench press. B days were pull-ups, shoulder press, and chin ups. C days were dead-lifts and dips. For each exercise I did 2 sets.
I liked this routine, it was especially good for the bench press. I was able to break through an old plateau probably because of the emphasis on shoulders. I used to have bad shoulders that were in pain often, after 3 months on this routine my shoulder problems began to dissapear.
A/B Split:An A/B split cycling through various rep ranges: 1-4, 6-10, 2x4 with 10sec rests between every two reps. Workout A1 is performed, the next day B1 is performed, 2 days off, and then workout A2 then B2. Two days off and then restart. A days are lower body, B days are upper body. Overall, I work each body part 2 times every 8 days and every exercise 1 time every 8 days.
So far (4 weeks), I like this routine. My shoulder progress has plateaued. I have seen significant (1/4") growth in bicep girth, and significant strength gains in legs, especially the sumo dead-lift. The variations in exercises and rep ranges have kept this routine exciting.
MAX-OT:A routine made by AST-SS. It is very intense dividing each body part into 5 separate days. They keep the sets between 8-12 each workout, with 4-6 reps in each set. They vary exercise type from multi-joint to single-joint. A very detailed explanation is free at AST-SS.
I had followed this routine for some time. I saw a lot of progress in it for about 6 months. It is really intense and I wouldn't recommend it for anyone who has below average genetics. Like the first routine I described, I enjoy changing up the rep range, being stuck to the 4-6 kind of goes stale if you stick to it for too long.