friends routine

[mxd]

so this is my friends routine what do you think?

shoulders n legs day1

shoulder press, 3 sets first 2 sets 10 reps las set 8 reps to failure (need spotter)

lateral raises, 3 sets first 2 sets 10 reps las set 8 reps to failure (palms facing down)

upward row, 3 sets first 2 sets 10 reps las set 8 reps to failure (using a barbell)

rear delt raises, bend over 2 dumbbells in either hand raise up to horizontal
(3 sets first 2 sets 10 reps las set 8 reps to failure)

legs (essential)

use leg extention machine 3 sets first 2 sets 10 reps las set 8 reps same with other leg machine and then 3 sets on leg press.

Chest n triceps day 2

fly’s, 3 sets first 2 sets 10 reps las set 8 reps

Incline chest press, 3 sets first 2 sets 10 reps last set 8 reps

Decline bench press, 3 sets first 2 sets 10 reps las set 8 reps

tricep push down, 3 sets first 2 sets 10 reps las set 8 reps

tricep rope extension, 3 sets first 2 sets 10 reps las set 8 reps
(elbows in)

dips, 3 sets first 2 sets 10 reps las set 8 reps

back n biceps day 3

Lat pulldown, wide grip behind neck (using long bar) 3 sets first 2 sets 10 reps las set 8 reps

back machine, wide grip 3 sets first 2 sets 10 reps las set 8 reps

lat pull down, using metal device, straight back! 3 sets first 2 sets 10 reps las set 8 reps

bicep curls, 3 sets first 2 sets 10 reps las set 8 reps

straight bar curls, 3 sets first 2 sets 10 reps las set 8 reps

z bar on preacher inner grip, 2 sets first set 10 reps las set 8 reps

hammer curls, 2 sets first set 10 reps las set 8 reps

[MaKaVeLi]

I modified it a bit, added squats, skullcrushers and deadlifts,(gotta add squats and deads! Also removed a few sets for biceps, there were too many IMO.

Looks fine otherwise

Day 1: Shoulders & Legs

Shoulder Press: 2x10, 1x8 (failure)

Lateral Raises: 2x10, 1x8

Barbell Upright Row: 2x10, 1x8 (failure)

Rear Delt Raises: 2x10, 1x8 (failure)

Leg Extension: 2x10, 1x8

Leg Press: 2x10, 1x8

Squats: 2x10, 1x8


Day 2: Chest & Triceps

Dumbell Flys: 2x10, 1x8

Incline Bench press: 2x10, 1x8

Decline bench press: 2x10, 1x8

Tricep push down: 2x10

Tricep rope extension: 2x10

Dips: 2x10, 1x8

Skullcrushers: 1x10, 1x8


Day 3: Back & Biceps

Lat pulldown: 2x10, 1x8

Back machine: 2x10, 1x8

Cable Rows: 2x10, 1x8

Deadlifts: 1x12, 1x10, 1x8

straight bar curls: 2x10, 1x8

Ez bar on preacher inner grip: 2x10, 1x8

Hammer curls: 2x10, 1x8

[Gareth83]

too much "failure" exercises

too high reps on deadlifts, these should be sub 6 reps. At least 90% ME every week

In fact the whole 2x10 looks GAY. Lift heavy or go home

[Richard]

Quote

too much "failure" exercises

too high reps on deadlifts, these should be sub 6 reps. At least 90% ME every week

In fact the whole 2x10 looks GAY. Lift heavy or go home

wot he says Pick a few good compounds & lift heavy. Less isolations.

I don't like that kind of 3 day split either. Why don't you persuade him to do HST Max? you're doing well on it. Or he could do push, pull, legs, or Bill Starr. There's loads of worthwhile stuff he could do.

[mxd]

i know ive tried to tell him that hst is the way forward. but hes abit stuborn and persists that all the big guys in the gym do the standard 3 sets of four exercises 8-12 reps on the same muscle. he says that he cant see how you can hit the muscle by only doing 4 or lower sets, ive tried to tell him that less is more and that he could acheive better results quicker by having upper/lower days but he dosn't wanna know, after all hes my mate and i wanna help him! how do you think i should convince him?

[MaKaVeLi]

If I could recommend a routine for him, it would be Max-OT, im on this routine right now. You do 6 reps MAX, you lift HEAVY and i've had the best gains from this routine.

[Richard]

Quote

i know ive tried to tell him that hst is the way forward. but hes abit stuborn and persists that all the big guys in the gym do the standard 3 sets of four exercises 8-12 reps on the same muscle. he says that he cant see how you can hit the muscle by only doing 4 or lower sets, ive tried to tell him that less is more and that he could acheive better results quicker by having upper/lower days but he dosn't wanna know, after all hes my mate and i wanna help him! how do you think i should convince him?

Just tell him to carry on doing his thing then & see who makes more progress. You can't persuade someone when they're convinced they're right, he may see sense in 6 months

[BanZeh]

If you really want to persuade him, then my first question to him would be why his routine doesnt include any squats but has leg extentions? Surely the big guys at the gym squat or deadlift. Secondly If getting big is about stressing your muscles like he says e.g. going to failure, then surely lifting more weight would stress the muscles more than less weight? Therefore compound exercises allow you to lift more due to using more muscles, this can be applied further also by using the example of a lower rep range allows u to lift heavier, how many people do you know who can do 20 reps at 100Kg? Thirdly and this is my preferred option if he really wants to do his own thing let him and dont have the hassle of trying to persuade and just enjoy getting big yourself