awakenaware1
04-01-2003, 04:41 PM
Howdie all,
A little about myself... I have been lifting 8 years, since I was 24, and have gone from 150lbs to 220lbs at 6' tall. I would say that I know quite a bit about the iron game and have tried a little of everything. The iron game as of lately has gotten way out of control in terms of the complexity and specialization. Simplicity is where the gains are at. I lift heavy twice a week and work accessory muscles once a week. My schedule is as follows:
Monday:
Trap Bar Deadlift 1x20
Overhead Press 1x10
Lat Pulldown 1x10
Bicep Curl 1x10
Weighted Crunch 1x15
Wednesday:
L-Flye 1x20
Neck Flexion/Extension 1x15
Calf Raise 1x20
Wrist Curl 1x10
Pinch Grip 1xtime
Friday:
Stiff Leg Deadlift 1x15
Bench Press 1x10
Cable Row 1x10
Tricep Pressdown 1x10
Side Bend 1x10
Thats it! 15 sets a week total and each week I try to add some weight and keep the reps the same. A lot of people are going to say that this program won't work because it is too simple... WRONG!!! If you want to get strong then adding a little weight each time you lift means you are getting stronger... simple logic. This is the basis of all strength training. Some weeks I only add a pound to my lift but over 52 weeks thats 52 pounds... simple and effective. No drugs... just hard work over the years has added 70 pounds to my frame.
Hope I can be of help to the people on this board.
A little about myself... I have been lifting 8 years, since I was 24, and have gone from 150lbs to 220lbs at 6' tall. I would say that I know quite a bit about the iron game and have tried a little of everything. The iron game as of lately has gotten way out of control in terms of the complexity and specialization. Simplicity is where the gains are at. I lift heavy twice a week and work accessory muscles once a week. My schedule is as follows:
Monday:
Trap Bar Deadlift 1x20
Overhead Press 1x10
Lat Pulldown 1x10
Bicep Curl 1x10
Weighted Crunch 1x15
Wednesday:
L-Flye 1x20
Neck Flexion/Extension 1x15
Calf Raise 1x20
Wrist Curl 1x10
Pinch Grip 1xtime
Friday:
Stiff Leg Deadlift 1x15
Bench Press 1x10
Cable Row 1x10
Tricep Pressdown 1x10
Side Bend 1x10
Thats it! 15 sets a week total and each week I try to add some weight and keep the reps the same. A lot of people are going to say that this program won't work because it is too simple... WRONG!!! If you want to get strong then adding a little weight each time you lift means you are getting stronger... simple logic. This is the basis of all strength training. Some weeks I only add a pound to my lift but over 52 weeks thats 52 pounds... simple and effective. No drugs... just hard work over the years has added 70 pounds to my frame.
Hope I can be of help to the people on this board.
Sponsor
bigstudnothin
04-01-2003, 05:27 PM
one question, do you do any warm-up sets or do you really just do one set for each excercise? also, what the heck is an L-Flye?
Evl316
04-01-2003, 08:29 PM
If it works for you then great! Everybody is different and some people could, like you, get great gains from that assuming the other factors come together outside of the lifting. I for one would not do that routine for size, strength gains but I don't dispute it would work for many people. It just goes to show that there are about as many routines for lifting weights as their are people lifting weights and finding what works best through trying different things is the way to go. As for it being simple, simple is good. As for me since I have the ability to count past 15 I prefer doing more than 15 sets per week. haha! Anyway thanks for sharing! It's always interesting to hear different people's routines and how well it's worked for them especially when it's been used for many years with steady increases.
CanadianConvict
04-02-2003, 03:31 AM
Definatly compound movements are the best and should be the center of any routine.
Throw some squats in that routine and ill give it a try. :=)
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~If your not going to give 110% at the gym then why bother going at all~
Throw some squats in that routine and ill give it a try. :=)
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~If your not going to give 110% at the gym then why bother going at all~
awakenaware1
04-02-2003, 02:38 PM
A trap bar deadlift actually mimics a squat very well. It is a necessity for someone like me who has suffered a back injury and find it excrutiating to have the bar rest on my upper back. But you could just as easily substitute squats for the tbdl.
An l-flye is simply another name for rotator cuff work... and I cannot stress the importance of training the rotator cuff... it will save you alot of shoulder problems down the road. This site has the variations I use http://familydoctor.org/handouts/265.html
An l-flye is simply another name for rotator cuff work... and I cannot stress the importance of training the rotator cuff... it will save you alot of shoulder problems down the road. This site has the variations I use http://familydoctor.org/handouts/265.html
mustang351
04-02-2003, 07:19 PM
70 lbs over eight years, I hope thats not normal im trying to gain like 15 to 20 lbs in less than a year. I was told that as you age and lift you will gain weight even with a simple routine. (so maybe thats why you got 70lbs.) but im not looking to gain over a long period of time. I just hope i dont have to wait forever to get some bigger guns. Im not going to be 21 forever you know. Is this normal time for the average person????
[This message has been edited by mustang351 (edited 04-02-2003).]
[This message has been edited by mustang351 (edited 04-02-2003).]
Evl316
04-03-2003, 12:41 AM
I'd say the first 10 pounds are usually really easy to gain, after that it gets harder and takes more time. Don't forget diet plays a huge role in it.
awakenaware1
04-03-2003, 09:50 AM
I was ignorant of proper training and diet when I was a newbie, back in the days before the internet made information available to the masses. My gains were slow at first until I got all aspects of my training in order. Reading all the muscle rags screwed my gains... because they are all written for genetic freaks soaked with roids. Once I stripped away all the frilly crap and stuck with the basics my gains came much quicker.