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Lee Priest
Please grade my routine. Remember, this is for bodybuilding and not powerlifting or strength. I've been doing Rippetoe's for about 8 months now. Instead of directly going into isolation exercises 5 times a week, I want to gradually go into it. Please critique my workout.

MONDAY:
BENCH PRESS
INCLINE BENCH PRESS
DECLINE BENCH PRESS
BENT-OVER ROW
T-BAR ROW
LYING ROW

WEDNESDAY:
BICEP CURL
HAMMER CURL
PREACHER CURL
CLOSE-GRIP BENCH PRESS
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>> Anonymous
You don't need to do 3 separate isolation exercises for your biceps
>> Anonymous
MORE SQAUTZ, MORE PULL UPS, DEADLIFTS, ETC
>> Lee Priest
>>397155
Positive? I was told 3-5 exercises per muscle, but I'm willing to take better advice.
The reason I add much triceps work on top of all the bench pressing is because my arms are big, but thin. My triceps need work. I never feel them being worked much while benching, either.
>> Anonymous
>>397159
that's cause benching doesnt work your triceps much.
>> Lee Priest
>>397157
Please don't troll. I did Rippetoe's and a lot of squats and deadlifts for 8 months. I can squat half my bodyweight and deadlift more than half now, so it says I need to advance.
>> Anonymous
>>397163
squat half of body weight? NO GOOD
>> Lee Priest
>>397162
I thought it did. Anyway, I add more triceps stuff.
>> Anonymous
You have a grand total of one leg exercise. Unless you count deadlift, but deadlift is everything.

Bodybuilders need nice legs too you know. You won't win competitions with chicken legs, faggot.
>> Anonymous
>>397163
HALF? What's that shit?
>> Lee Priest
>>397166
Squat/dead is legs plus everything. My legs ass are huge enough as it is. I don't need them bigger, I just need to keep them the way they are. Should I add more, then, anyway?
>> Anonymous
Post pic of you
>> Lee Priest
>>397173
Don't have any. I don't have a camera. Please critique my workout and add/subtract exercises as you see fit.
>> Anonymous
>>397179
We need to see your body to determine what you should focus on. However, since you are concerned about tri's how bout you do dem skullcrushers.
>> Lee Priest
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>>397181
My body in paint rendition.
Skinny arms.
Huge legs.
Small shoulders.
Huge glutes.
Big chest.
Big traps.
Lats are not very big, but I see development in them and I have a Y-shape instead of the ideal V-shape.
>> Anonymous
>>397151
You're missing lat pulldowns and pec fly. Besides that it looks ok. I'd say add leg presses, shrugs, and calf extensions too though.
>> Anonymous
Where are your ab exercises? You'll definitely need those if you're doing bodybuilding.

You probably do not need all three bench exercises. Flat bench and incline will suffice, I always did one or the other with dumbbells and the other with the barbell.
>> Lee Priest
>>397199
Here's the thing - I keep hearing that machines are bad. For anything. But for bodybuilding, it's okay to use machines? If it is, then I will revamp my routine completely. You probably guessed by now, I took out any pulldowns and just added the bodyweight or freeweight equivalent.

>>397199
I'll take out the decline.
Abs are not on there because I do them on all three days anyway. Lots of crunches, bicycle crunches, and planks.
>> Lee Priest
Any other advice I can hope for?
>> Lee Priest
Bumping for just a little more help.
>> Anonymous
I personally like to use a different grouping
Monday
bench press
incline or decline bench
barbell press or flys
dips
skull crushers or tri extentions

Wednesday
pullups
pulldowns
bent over row
rows
curlz
deadlifts

Fridays
SQUATZ! ->calve raises
leg press ->calve raises
leg extensions/leg curlz (superset)
military press
shrugs
upright flys
>> Anonymous
This is mine:
Monday:
Squatz
Deadlifts

Wednesday:
Dumbell Curl
Barbell Row
Standing Barbell Row

Friday:
Dips
Overhead Press
Push ups
Squatz
>> Lee Priest
>>397372
That is basically what I have. I will try this, then. Thank you very much.
>> Anonymous
While not trying to suck Medhi's dick too hard, I do agree that you should be able to squat/deadlift at least 1.5x your BW before moving into bodybuilding routines. Don't have much to work with otherwise.
>> Lee Priest
>>397406
I can squat 250 pounds five times and deadlift more than that five times.
240 pounds is 1.5 times my bodyweight. I have been doing this properly.
I just wanted to get into bodybuilding.
Medhi says a routine similar to the one I posted will not get me bigger or stronger. I know though that a lot of bodybuilders don't train squats three times a week like he says... fuck, where do I get info about bodybuilding instead of just strength training?
>> Anonymous
>>397823

It took you 8 months to get a 250 lb squat at 160 lbs??!?!? LOL it took me 4 months to get to a 270 5RM at 160.
>> Anonymous
>>397827
Is that helpful?
>> Anonymous
>>397827
People have different paces
>> Anonymous
>>397831

No, it's not very helpful. I just feel really fucking good about my progress now.
>> Anonymous
>>397823
Be strong first, then bodybuild
once achieved desired physique, it will be easier to regain strength due to "muscle memory"

First get
Get Squats @ 2xBW 5x5
Deadlifts @ 2.5BW 1x5
Then do your bodybuilding
>> Anonymous
Well, there is the BIBLE.

Arnolds Encyclopedia of Modern Bodybuilding.
You might be able to find it in PDF form but it is a great coffee table book.

I used it for 4 years and was able to go from 150 to 190 and take 3rd and 4th in my division in the last two years of training. That was when I was 23-24, I am now almost 27 and no longer practice this regimen.

Ideally I will start up again when I get older as my metabolism is finally starting to slow down.

The bible approaches body building in a practical and competition oriented mindset. You can train to look like a body builder and work 40 hours a week or you can train to be a competitor with more effort.

It takes into account body style (ecto/endo/mesomorphic) and the styles of training which help these styles grow and mature.

My advice would be to find a body builder who has a similar body style, height and weight of your own and read about them, what they did and how they trained.

I spent 19-21 fucking off in a gym with a bunch of tards and started to look good but it was not until I took the academic approach to BBing that I saw the most gains.

Just remember consistency is EVERYTHING!
Changing your routine will help you prevent plateau and never be afraid to take a week off after several weeks of training.

One thing I noticed the most surprising gains from was Yoga. It really helped with with my balance and flexibility.

Don't forget to stretch as stretching a muscle leads to hypertrophy and better definition.

Hope that helps and best of luck.
>> Lee Priest
>>397827
I cut in the middle and could not squat or lift as much weight while having a calorie deficit.

>>397839
You expect me to be able to squat 320 pounds in reps of 5?

>>397845
That's really great advice. I will read the book on his bodybuilding and see what I can find.
I'll try to get to 2x my bodyweight in squat and 2.5 in deadlift first because I am going to try this 9 week Advanced Stronglifts or whatever.

So you recommend the Arnold one. I will buy it.
>> Anonymous
Yeah OP
Between the methodology of Crossfit.com for total body functionality in strength and endurance and the Arnold Bible you should be able to formulate a system that will take you above and beyond.
>> Anonymous
>>397876
YOU CAN DO IT!!!
As long as you have the fucking desire!
Visualize it
FUCK YEAR!!!!
>> Anonymous
>>397845
>Don't forget to stretch as stretching a muscle leads to hypertrophy and better definition.

Should i be stretching more than just right before working out?
>> Anonymous
>>397891
>the methodology of Crossfit.com for total body functionality in strength and endurance

BWAHAHAHHAHAHAH

enjoi your koolaid faggot
>> Anonymous
>>397845

So you averaged a gain of 10lbs a year for 4 years? Stretching aids in muscle hypertrophy? Failure and bullshit.
>> Anonymous
>>398183

Initially 150 to 170, cut the fat, about 3 months.
Then 170 to 190 over the next 8 or 9 months.

This was accomplished without going over 13% body fat. 190 before contest I was 10% body fat.
I am now 170 and 8% body fat.

If you don't believe stretching and muscle fiber hypertrophy are related then you might look into taking doing a study during a clinical sports medicine program like I did when I got my masters.

>>398167
Well, the koolaid sells like hotcakes as I am making over 2k a month teaching it privately. My partner and I also have a contract with our local Police and Fire departments in TN. We train basic functionality, Olympic lifting and are partnered with a Krav Maga studio.

Different training systems for different goals, and Crossfit fills the gap between many training systems.