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Search results

  1. F

    Short workouts - MAX-OT?

    From Monday, because of my new job, I'll have to workout early in the morning. I have time for 45 min workouts (at most). I like MAX-OT philosophy and wonder if the following routine makes sense to you atm my numbers are: squat 140kg x 6 deads 170kg x 5 bench 110 kg x 4 (only working sets...
    • fqqs
    • Thread
    • bar bench calf day der extensions job makes max min monday morning press pullups routine rows sense sets short shoulders suggestion suggestions time working workouts
    • Replies: 19
    • Forum: BodyBuilding Training Discussions
  2. F

    Max OT 5 day split

    WHat's your opinion on my new Max-OT routine? I want to go back to the basics. Any suggestions? Monday Back: Deadlifts 2 x 4-6 (After warm-up) Weighted Pull-ups 2 x 4-6 (After acclimation set) Bent-over Rows 2 x 4-6 (After weight acclimation) V-bar Pull-downs 2 x 4-6 Traps: Barbell...
  3. F

    3-day routine (MAX-OT)

    Hi all, Here is my new routine: Monday - Back, Biceps & Forearms Deadlifts - 3x4-6 Pull-Downs - 3x4-6 Seated Cable Rows - 2x4-6 Barbell Curls - 2x4-6 Dumbbell Curls - 2x4-6 Barbell Wrist Curls - 3x4-6 Wednesday - Chest, Shoulders & Triceps Flat Bench Press - 3x4-6 Incline Bench...
  4. F

    My 4-day split

    Monday - Back and Biceps Deadlifts: 3 × 6 Pullups: 50 reps total T-Bar Rows: 3 × 10 (2 second pause in the contracted position) Cable Rows: 3 × 12 DB Shrugs: 3 × 12 (with a 3 second squeeze at top) Barbell Curls: 3 × 8 Incline Curls: 3 × 8 Reverse Curls: 3 × 10-12 Tuesday - Chest and...
  5. F

    your chest workouts: pressing vs squeezing ratio

    do you do more pressing movements than squeezing? I do 50% pressing and 50% squeezing on my chest day Incline Dumbbells 4 sets Weighted Dips 4 sets Incline Db Fly 4 sets Cable Crossovers 4 sets and you? what works best for you?
  6. F

    vacations, switching back to 4 day routine

    Monday: Chest Tuesday: Back & Biceps Wednesday: Off Thursday: Legs Friday: Shoulders & Triceps Weekend: Off Chest Incline Dumbbell: 4 sets for 6-8 reps. Weighted Dips: 4 sets for 6-8 reps. 4 sets of incline dumbbell fly for 10 reps 4 sets of cable crossovers for 10 reps. Back...
  7. F

    4-day split

    Monday: Quads, Hams Squats - 2-3 warm-up sets of 10 reps 4 sets max reps with 10RM Walking db lunges - 4 lengths of a corridor Leg curls - 3 sets max reps with 12RM Leg extensions - 3 sets max reps with 12RM Tuesday: Chest, Triceps Incline db press -1-2 warm-up sets of 10 reps 4 sets...
  8. F

    new routine

    Monday: Legs/Abs Squats - 3 sets max reps with 8RM, 1 set max reps with 20RM Leg Press or Hack Squat - 3 sets max reps with 10RM, 1 set max reps with 20RM Leg Curls - 4 sets max reps with 10RM Standing Calf Raise - 4 sets max reps with 15RM Hanging Leg Raise/knee raise - 3 sets max...
  9. F

    my back day

    Lat pulldowns /or Pullups 3 x 10-12 Seated rows 3 x 10-12 DB Rows 3 x 10-12 Deadlifts 3 x 4-6 only work sets are listed What do you think about it? Most sets to concentric failure (excluding deads) Adding weight when I exceed rep range in the first 1-2 sets
  10. F

    closed gym - have only pullup bar for tommorows back/bi workout

    my back/bi workout looks normally like this Weighted Chins 3x4-6 BB Rows 3x6-8 Deadlifts 3x8-10 Pulldowns reverse grip 2x20 Cable Rows 2x10-12 BB Curl 4x8-12 but just a moment ago i got information that my gym will be closed till tuesday. at home ive got only pullup bar. can...
  11. F

    routine strictly for bodybuilding (adding mass)

    some time ago i posted here my routine, but people told me it has too little volume and movements. so after few weeks i decided to modify it as you suggested and here it is: MONDAY: Lying leg curls - 2 warm up sets then 1 set of 12, go heavier, 1 set of 10, heavier, 1 set of 8, rest about...
  12. F

    training modification

    i posted here a routine a while ago but can find this topic so decided to create new one. so basically my bulking routine is: MONDAY: Squats 5x5-10 Leg Extensions: 3x15 Leg Curls 3x6-10 Stiff leg Deads 4x10 TUESDAY: Incline DB Press 4x6-10 Weighted Dips 4x6-10 Cambered bar...
  13. F

    rep range & progression question

    if i'm doing for example 4 sets with same weight in 6-10 rep range and my routine says that I should increase weight slightly next workout once I hit upper rep range for all sets and i did db bench press: 100x10 100x10 100x9 100x8 (last rep with a tad of partner assistance) then i must...
  14. F

    diagonal chinup bar

    i have sth like this do you think these are more like chins or pullups? and they hit lats or biceps harder? and do you think thumbless grip could be good on them?
  15. F

    only a few last sets to failure?

    for example i do 4 sets 6-10 reps with the same weight i do db incline press: 1st set: 10 reps (probably could have done 2-3 more) 2nd set: 10 reps (struggling with this one but probably could have done 1-2 reps more) 3rd set: 9 reps (really hard set, struggling for a couple of seconds...
  16. F

    3 day split 4 days a week

    1 chest flat bench 3x6-8 incline bench 3x6-8 flies 3x8-10 leaning forward dips 3x8-10 triceps cg bench 3x8-10 lying tri extensions 3x8-10 biceps standing curls 3x6-8 concentration curls 3x8-10 abs cruches 3xmax leg raises 3xmax 2 legs front squat 3x6-8 walking...
  17. F

    how much direct biceps work do you do

    how many direct biceps work do you do? and how often?
  18. F

    are LATERAL RAISES crucial to delt development?

    my routine is: Mon- Pull: deadlift 3 x 5 BB row 3 x 5-8 Pullups 3 x 8 DB rows 3 x 10 Incline DB curls 3 x 10 + hammies/back stretching Wed- Push: Flat bench 3 x 5 Incline db bench 3 x 8-10 military press 3 x 8 dips(weighted) 3 x 5-10 inc db flyes 3 x 10 inc bb...
  19. F

    my friend's routine, need feedback

    He wants to bulk but currently he is without Internet (problems with his provider) so he asked me to post here this on his behalf: He can only work out 3 days a week. Monday - Pull Sumo deadlift 5x5 (straight sets) Wide pullups (weighted) 3x6-8 BB Rows 4x6-8 Barbell curls 3x8-10...
  20. F

    wide dips

    i have adjustable parallel bars so I wonder how wide should I set them for best chest stimulation? I heard 30 inches is good. im only 5 7 btw i take a grip sth like 3-4 inches wider each side of shoulder width and flare elbows to the sides and push with a chest, squeeze hard . correct...
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