Author Topic: Looking for a new workout routine  (Read 9235 times)

Offline brandonjayjones

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Looking for a new workout routine
« on: July 16, 2010, 07:33:11 PM »
Hello all,

Since I started a new diet (Paleo) last week, I figured now might also be a good time to start a new workout approach.  Right now I'm already pretty lean at around 180 lbs but I'd like to get closer to the 190-195 range while staying on a strict Paleo diet (no protein shakes, sports drinks, etc). I'm looking to put on anywhere from 10-15 pounds of lean muscle mass, add an inch or two to my biceps and calves, widen and thicken my upper back, thicken my thighs/hams, and add mass and definition to my chest.

Does anyone have a good routine they use or a resource they could point me to that lists some good exercises to use for building mass?

On my old diet I had been using some HIT principles and I had a little success but nothing to get too excited about.  A routine with very specific detail is what I'd prefer.  Right now I have about enough time to about an hour at the gym 2-3 times per week so I want to maximize the time spent there. 

Offline gnujoshua

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Re: Looking for a new workout routine
« Reply #1 on: July 16, 2010, 09:04:39 PM »
I have a preference for picking a main exercise, one of the biggies, then picking a couple movements as accessory that either complement or improve that main exercise. I.e. a deadlift, followed by two back-building accessory movements. The main exercise should take priority... if you feel like crap and don't want to go to the gym, don't skimp on the main exercise and do the accessory, skip the accessory, dig?

Here's an example...

Day 1
First - Deadlift triples
Second - Bent Rows 3x10
Third - Chins (two sets of 10)

Day 2
First - Overhead Press 5x5
Second - Narrow Bench Press 5x5
Third - Dips (two sets of 10)

Day 3
First - Squat 5x5
Second - Leg extensions (burnout set of 20, it's great for prehab on the knees)
Third - Box jumps if you got the gas for them.


There you go... basic strength and mass program. No frills needed. Mix up the reps... I'm a fan of the following rep schemes (I never go over triples in deadlift though... always thought it was too easy to let form break after 3 reps)

Classic 5x5 (McRoberts) - this is warmup, then pick a weight to do 5 full sets of 5 at that working weight (vomit inducing if you get too cocky)

Kubik 5x5 (Brooks Kubik) - warmup is included as the first two sets of 5, next three are increasing weight to a very heavy set of 5

Reverse Ladders - This is where you take two steps forward, one step back... i.e. in a 3x3 reverse ladder on say a squat, it would look like this... 3x120kg, 3x125kg, 3x130kg, 3x125kg, 3x130kg, 3x135kg, 3x130kg, 3x135kg, 3x140kg (this is one of the more challenging and time-consuming rep routines in the world, but it really helps you pace yourself in the gym yet still get the total tonnage up)

Pyramid - This is what I usually end up doing when I just "want to lift heavy stuff", do 5 reps on a movement, then do 3-4 reps heavier, then do 2-3 reps even heavier, eventually ending at a very heavy single.


Offline Wlfdg

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Re: Looking for a new workout routine
« Reply #2 on: July 16, 2010, 09:17:30 PM »
  Right now I have about enough time to about an hour at the gym 2-3 times per week so I want to maximize the time spent there.
Best gains come from compound movement based full body training.

Escalating Density Training is based training with a time limit (PR Zone). I'm a huge fan!
http://www.tmuscle.com/free_online_article/sports_body_training_performance/going_deep_with_edt_your_10_most_common_questions_answered&cr=
http://www.tmuscle.com/free_online_article/sports_body_training_performance/compound_edt&cr=

For a more traditional approach I can't recommend Rippetoe's Starting Strength program.
http://www.startingstrength.net/workouts/

Offline brandonjayjones

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Re: Looking for a new workout routine
« Reply #3 on: July 18, 2010, 06:21:04 AM »
Quote
For a more traditional approach I can't recommend Rippetoe's Starting Strength program.
http://www.startingstrength.net/workouts/

Thanks for your suggestions guys.  I think this will get me started in the right direction.  I decided to go with Rippetoe's program for simplicities sake.  If anyone has ever used this, about how long do you recommend waiting in between sets - I went with one minute yesterday but Rippetoe doesn't address this on his blog. 

Offline Wlfdg

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Re: Looking for a new workout routine
« Reply #4 on: July 18, 2010, 06:35:51 AM »
Rest between sets is personal. Generally 1-3 min. is good for most.


Offline brandonjayjones

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Re: Looking for a new workout routine
« Reply #5 on: July 20, 2010, 06:22:27 AM »
In Rippetoes program, he outlines workout A and workout B. On workout be he instructs to do a "press."  Does anyone know what type of press he's referring to?  I assume he means a military press as most other muscle groups are addressed in the other exercises.

Offline gnujoshua

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Re: Looking for a new workout routine
« Reply #6 on: July 20, 2010, 07:03:28 AM »
In Rippetoes program, he outlines workout A and workout B. On workout be he instructs to do a "press."  Does anyone know what type of press he's referring to?  I assume he means a military press as most other muscle groups are addressed in the other exercises.

You are correct.

Offline Il Capo

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Re: Looking for a new workout routine
« Reply #7 on: July 20, 2010, 10:26:37 PM »
More on Starting Strength:

Check this write up:http://forum.bodybuilding.com/showthread.php?t=998224
(I know, it's the BB site, but the write-up is legit).

Or buy the book. I know I'm glad I did.

Offline brandonjayjones

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Re: Looking for a new workout routine
« Reply #8 on: July 21, 2010, 04:28:22 PM »

Offline brandonjayjones

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Re: Looking for a new workout routine
« Reply #9 on: November 10, 2010, 10:13:16 AM »
Rippetoe's program has been working well to improve my strength and I'm very impressed with the size I've gained on my thighs and hams (thanks to all the squats).  Yet, the program doesn't place much (or enough) emphasis on arms and back.  Those are two areas I feel like I'm lacking in size.  I'd really like to add two inches to my arms and calves and really thicken up my back. 

I realize much of that depends on how much I eat and a host of other factors.  Yet, does anyone have a recommendation to a program they've used to accomplish the above (adding inches to their arms and size to their back).  Keep in mind, I'm going for muscle size, not necessarily strength or endurance.

Offline Wlfdg

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Re: Looking for a new workout routine
« Reply #10 on: November 10, 2010, 04:10:15 PM »
Weighted chins, heavy deadlifts, power cleans, Pendlay rows

Offline newpaleo20

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Re: Looking for a new workout routine
« Reply #11 on: January 11, 2011, 09:25:33 AM »
All those suggestions are really good routines that might work great to put some size on. I know it might sound cliché with his type of diet, but check out the crossfit gym closest to you. A lot of bodybuilding types trash crossfit routines but I've seen plenty of lean people add muscle mass in those gyms. I have trained and competed in a lot of athletic events including college football, bodybuilding, amateur strongman, SWAT competitions and ju-jitsu. A good crossfit gym brings you a total package which you can not duplicate elsewhere. Trust me, I have tried.

I was always the skinny overeater trying to pack on more muscle and you'd be surprised at the way you will look after a couple months of crossfiting, especially eating paleo. Might not win you the Mr. Olympia, but please, don't trash it until you've tried it for at least a month. And keep in mind, if you go to a crossfit gym (any one worth its salt), you will be doing all the heavy deadlifts and squats you can ask for, not just the muscle endurance stuff as some people think. Check it out.

Offline Wlfdg

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Re: Looking for a new workout routine
« Reply #12 on: January 11, 2011, 11:43:54 AM »
All those suggestions are really good routines that might work great to put some size on.
That's exactly what he is trying to do. Crossfit WOD's are only going to make a hardgainer bathe in cortisol and become an impossible gainer.

On the plus side Crossfit does seem to keep a steady flow of developing orthopedic surgery patients.

Offline PaleoNinja

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Re: Looking for a new workout routine
« Reply #13 on: January 14, 2011, 10:52:26 AM »
All those suggestions are really good routines that might work great to put some size on.
That's exactly what he is trying to do. Crossfit WOD's are only going to make a hardgainer bathe in cortisol and become an impossible gainer.

On the plus side Crossfit does seem to keep a steady flow of developing orthopedic surgery patients.

As with any exercise routine, if a movement is done incorrectly you are just asking to become hurt.  I can't count the number of times that I have walked into a regular gym and seen people trying to imitate crossfit movements and failing miserably.  I swear by crossfit, but please go to a gym with a well-respected trainer (hopefully lvl 2 with other certifications as well...esp oly lifts). 

On a side note, Mark R. is a genius.  That's a great quote.

Offline Wlfdg

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Re: Looking for a new workout routine
« Reply #14 on: January 14, 2011, 11:23:15 AM »
As with any exercise routine, if a movement is done incorrectly you are just asking to become hurt.  I can't count the number of times that I have walked into a regular gym and seen people trying to imitate crossfit movements and failing miserably.  I swear by crossfit, but please go to a gym with a well-respected trainer (hopefully lvl 2 with other certifications as well...esp oly lifts). 

On a side note, Mark R. is a genius.  That's a great quote.
Swear by what you choose. Crossfit message boards are overflowing with injury threads that are by nature caused by absurd training practices. There is no excuse to push people to the point of developing rhabdomyolysis. It can be fatal, you know?

It's never safe to do high repetition Olympic lifts.