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No juice
Group: Advanced Members
Posts: 639
Member No.: 209453
Joined: 31-October 07
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I'd suggest a whole body split. You should only do isolation once you know what you need to isolate. Compounds should be the basis of every routine, IMO. PLEASE don't do the typical *12 set bicep 3x/week* everyone in the gym seems to be doing! If you want big biceps, you need to lift some HEAVY weights! You can't get big lifting the same 25lb dumbbells! So if you want to lift heavier, try strengthening your posterior chain! You'll be able to get more weight up there! Counterintuitive, I know, but try it! Hypertrophy is not just a localized occurrence! Starting with a big compound lift every workout (dead, squat, bench, chin), and do isolation after that. I usually base the rest of my workout around the compound. So if I do bench, I'll do shoulders too. If I do dead, I'll do other hamstring lifts. If I do chin, I'll add more back work in, or maybe some bicep (not often though, just don't have time for it). You might try looking for a pre-planned routine to start out with, but after a while, you'll see that one routine won't fit everyone, and you'll have to customize it. I like to read a lot about lifting theory, rather than just doing prefab routines. That way I know WHY something works, and HOW to make changes to it to continue progress. Rather than just being spoon fed something. CUTFEST 2009 JOURNALJudge a mân not by where he was or where he is, but by how far he has come, and in what direction he is headed.
You are not truly famous until someone quotes you. -Lorken
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Compounds are key. Deadlifts, Benches, Squats, Overhead Press, Bent Row, and Chinups/Pullups.. all key foundations to a great lifting program. Far too often less experienced lifters believe they are getting less of a workout if they're not focusing on specific groups. Start by building yourself up with compound exercises and then introduce focused lifts -- EX: Chinups x 6/5/4/3/2 Bent Barbell Row x 3-4 sets Cable Row/Dumbbell Row 3-4 sets THEN Barbell Curl/Hammer Curl/Preacher Curl "in that order" 3x8-10 each Your body will trigger more growth if you start by getting yourself going with a big compound exercise. Most people can get by simply on those compounds alone starting off, as no matter what you do, you're going to get stronger regardless. Doing compound exercises will make sure you build a stronger base and progress more smoothly later on. And 2 hours is too long, it shouldn't take you more than 1 hour to execute this. After an hour your body is going to begin to release cortisol? due to stress, and then you're just wasting your time. Hit the weights hard, time yourself in between sets, and get out. I've progressed personally from 1 on 1 off to now 3 on 1 off. It's something you have to feel out. Remember you grow when you're resting  
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Don't agree with me, I already hate you!
Group: Advanced Members
Posts: 386
Member No.: 59537
Joined: 17-January 05
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| QUOTE (accent115 @ Jul 1 2008, 08:17 PM) | | Barbells are for bulking, dumbbells are for cutting. Simple as that. |
"The only easy day, was yesterday!"
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| QUOTE (tree33 @ Jul 2 2008, 05:04 PM) | | QUOTE (accent115 @ Jul 1 2008, 08:17 PM) | | Barbells are for bulking, dumbbells are for cutting. Simple as that. |
wow what a stupid post.  |
You're probably one of those morons that thinks diets makes abs. 500 crunches twice a day is all you need folks, and dumbbells.
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Guru
Group: Advanced Members
Posts: 2576
Member No.: 82406
Joined: 31-July 05
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| QUOTE (accent115 @ Jul 2 2008, 05:18 PM) | | QUOTE (tree33 @ Jul 2 2008, 05:04 PM) | | QUOTE (accent115 @ Jul 1 2008, 08:17 PM) | | Barbells are for bulking, dumbbells are for cutting. Simple as that. |
wow what a stupid post. |
You're probably one of those morons that thinks diets makes abs. 500 crunches twice a day is all you need folks, and dumbbells. |
I know how to drop bodyfat, cut carbs and lots of cardio on top of lifting weights.
HANDLEBARSI believe that banking institutions are more dangerous to our liberties than standing armies. If the American people ever allow private banks to control the issue of their currency, first by inflation, then by deflation, the banks and corporations that will grow up around [the banks] will deprive the people of all property until their children wake-up homeless on the continent their fathers conquered. The issuing power should be taken from the banks and restored to the people, to whom it properly belongs. —Thomas Jefferson, 1802
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I say best bet would be to dangle the Big Mac at the height of your crunch, so that you can facilitate eating and crunching at the same time. And when you're not crunching, get yourself one of those gazelle cardio machines!
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Bulking UP
