[trapmanjoe]

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hey guys, im just getting into bodybuilding from powerlifting. here's my stats- im 5'11 240lbs currently with 15%bf. i was 305 with 26% bf about 5 months ago. im doing it gradually because i got a year before my first show. my goal is to get down to 8-10% bf and maintain that fo a couple months to let my skin tighten, then i will bulk up, quality this time. then 3 months out cut up. im 21 years old have been training for 3 years. im currently working with an ifbb pro on diet. i got my own training style here it is.

monday-thighs,calves
tuesday-shoulders,biceps,abs
wednesday-off
thursday-back,hamstrings
friday-chest,triceps,calves
saturday- traps,reardelts,forearms,abs

monday-
squats/boxsquat/front squat-alt every 3 weeks-4x3-5(strength sets) 3 min breaks
leg press/hacksquat- alt every 3 weeks 4x6-12(hypertrophy sets)2 min breaks
leg ext/lunges-alt. every 3 weeks-4x15-20
seated calf raises- 3 x6-12
calf raises- 3 x15-20

tuesday-
milltary press/dbpress/smith press- 4x3-5
sidelaterals/cable laterals-4 x6-12
wide grip upright rows/ alt front raise-4x15-20
barbell curls/db curls/hammer-3x6-12
preacher curls/seated inc. curls- 3x6-12
cable curls/concentration- 3 x 15-20
ab pulldowns/crunches-3 x 15-20
leg raises/jacknifes-3 x15-20

wednesday- 45 min mod int cardio

thursday-
tbar rows/barbell rows 4x6-12
close/wide grip pull downs/rev. grip pulldowns-4x6-12
seated rows /dbrows/hammer rows-4x15-20
deadlifts- 3x3-5
stiffleg deads/goodmornings- 3x6-12
leg curls seated/lying-3x6-12
standing single leg curls/legpress(feet at very top,wide) 3x15-20

friday-
flat bench/decline/incline barbell bench-4x3-5
inc db/hammer strength chest press/flatdb-4x6-12
incline flyes/flat flyes/cross overs-4x15-20
dips/close gripbench/- 3x6-12
pushdowns/skull crushers-3x6-12
rope extensions/machine dips-3x15-20

saturday-
bb shrugs/behind back shrugs-3x6-12
db shrugs/ machine shrugs-3x15-20
bent over laterals-3x 6-12
rev peckdeck-3x15-20
behind the back wrist curls/rev curls-3x6-12
db rev curls/dbwrist curls-3x15-20
floor crunches-3x15-20
side crunches-3x15-20

so basically i start out with compound moves with low reps, then do another compound move with hypertrophy rep range, then isolation moves with endurance rep range. i alternate workouts every 3 weeks, for strength moves wk1- 5 reps, wk2-4reps,wk3-3 reps. hypertrophy wk1-10-12reps, wk2-8-10reps,wk3-6-8reps. for endurance moves i do wk1- 20reps, wk2-18reps, wk3-15reps.
every body has there different beleifs when it comes to training, i beleive my style is good because you focus on all aspects of training(strength,size,endurance) you hit all the different fibers, and you change workouts every 3 weeks so your gains dont stall, also cycle reps.
what do you guys think?

[Pumperh]

i dont really understand it abit, but dont mix up rep ranges at an workout imo !

either stick to 5x5 3x8 3x15 or some thing like that, you could do an HST program

2weeks on 15reps 2sets
2weeks on 10reps 3sets
1week on 5reps 4sets
1week on 5reps 5sets

then pause "dekonding" 7-14days and then begin again, HST is ment to aktivate alot of different muscle fibers by doing different sets - reps ranges

its all so a kind of progression program, forecing the muscle to work on different kind of weights and heavyer ! thats stresses the muscle alot and makes it grow


ive never liked the thought about splitting a program that much up, ive done fullbody and 2split over my 1½year traning period

fullbody is really great, cuz u use all the homons from the other muscle to pump up other parts like " you could say that your legs are helping building your biceps"


with the 2split i had 2exercies per muscle, wich made me able to hit the shoulder from 2 different places and same with chest

jay cutlers - ronnies- priests all those programs that flex recommends new beginners are nothing but "BAH" yeah if your on steroids they might work...

[trapmanjoe]

nice reply, i was thinking about hst but this type of training is working for me right now, im really not trying to build muscle just maintain. im on a very calorie restricted diet right now. i think it's working because i shock my body with different rep ranges each workout and change exercises every few weeks. it's basically a power building workout, i always do the basic compound lifts first very heavy 5 reps the first week, 4 reps the second week, and 3 reps the third, then i swithch to a different workout and repeat the process. i continuously try to increase poundages each week. next i do more muscle building rep ranges. i do 10-12 reps the first week, 8-10 reps the second. 6-8 reps the next. then i change exercises and repeat. next i focus on getting a crazy burn and pump in the endurance range. i do 20 reps the first week, 18 the second week, and 15 the third. i only do the strength exercises on squats,bench,deads,shoulder press- all other workouts are in the musclebuilding/endurance range. since ive been training this way ive been dropping fat like a mofo.