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post #1 of 9 (permalink) Old 07-06-2009, 05:43 PM Thread Starter
Lifer
 
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looking for a new routine.

i am having a hard time finding the type of routine im looking for. i have heard yall talk about it on here a few times. im looking for a routine that is fast paced and uses mostly compound movements with free weights. i have seen people doing these type of routines at the gym and its about time for me to change it up for a few months and out my muscles into shock.

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Last edited by jnobles06; 07-06-2009 at 06:16 PM.
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post #2 of 9 (permalink) Old 07-06-2009, 05:57 PM
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Quote:
Originally Posted by jnobles06 View Post
i am having a hard time finding the type of routine im looking for. i have heard yall talk about it on here a few times. im looking for a routine that is fast paced and uses mosly compound movements with free weights. i have seen people doing these type of routines at the gym and its about time for me to change it up for a few months and out my muscles into shock.
6-8 weeks of DC training will suffice. Done right, you'll feel like you only slept 2 hours a night and will hate the sight of a gym towards the end... however, you should gain 10-20lbs on all of your major lifts.

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post #3 of 9 (permalink) Old 07-06-2009, 06:30 PM
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Im curious as this just hit me but DC's philosophy is, workout every body part once a day mixing it up every day after that. How are muscles supposed to grow when you only work them out with one routine and how are they supposed to heal if they are being worked out every day or every other day? I think doing two major muscle groups a day is a little "strange" but to each their own.

I am simply asking a practical question, Don. Not bashing your routine. I know you're in love with Dog Shit.



Me personally, my goals change so much I have gone back to simply pushing my body weight and some free weights.
If you are wanting something "fast paced" I would suggest googling "Spartan 300 Workout" as it's supposed to gauge your performance over a period of time and is quite "fast paced". I think anytime you try "rushing" anything in the gym and sacrafice form is stupid but I suppose one could master the quickness and form composure all in one.

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post #4 of 9 (permalink) Old 07-06-2009, 06:43 PM
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Quote:
Originally Posted by jnobles06 View Post
i am having a hard time finding the type of routine im looking for. i have heard yall talk about it on here a few times. im looking for a routine that is fast paced and uses mostly compound movements with free weights. i have seen people doing these type of routines at the gym and its about time for me to change it up for a few months and out my muscles into shock.
What is your routine/split now? How many days a week can you dedicate to working out?

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post #5 of 9 (permalink) Old 07-06-2009, 06:53 PM Thread Starter
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Originally Posted by DON SVO View Post
6-8 weeks of DC training will suffice. Done right, you'll feel like you only slept 2 hours a night and will hate the sight of a gym towards the end... however, you should gain 10-20lbs on all of your major lifts.
i used to do this type of routine and it works really well for getting big but i want to start dropping some BF while gaining muscle.

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Originally Posted by 88Whitepony View Post
What is your routine/split now? How many days a week can you dedicate to working out?
i workout 5 days a week now. 4 sets per exercise 6-8 reps. if i can do 8 reps on all 4 sets i move to the next heavier weight the next week.


Monday Bicep/Forearm
Incline Dumbell Curl
Dumbell Preacher Curl
Cross Body Hammer Curl
Standing Barbell Curl
Reverse Barbell Curl
Forearm Curl
Reverse Forearm Curl

Tuesday-Chest/Shoulder
Flat Dumbell Press
Incline Barbell Press
Dumbell Fly's
Dumbell Pullover
Front Lat Raises
Upright Rows

Wednesday- Legs/Calves
Squats
Lying Leg Curl
Sitting Leg Extensions
Standing Calve Raises
Seated Calve Raises

Thursday-Tricep/Forearm
Seated Tricep Extension
Dumbell Kickback
Skull Crusher
Reverse Grip Tricep Pushdown
Forearm Curl
Reverse Forearm Curl

Friday-Back/Shoulder
Wide Grip Cable Pulldowns
Longbar Rows
Deadlift
Shrugs
Side Lat Raises
Overhead Lat Raises

1995 Cobra

8.8 1/8th mile on stock motor (225k miles) w/exhaust 3.73's and drag radials.

Last edited by jnobles06; 07-06-2009 at 07:05 PM.
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post #6 of 9 (permalink) Old 07-06-2009, 07:11 PM Thread Starter
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Quote:
Originally Posted by 347Mike View Post
Im curious as this just hit me but DC's philosophy is, workout every body part once a day mixing it up every day after that. How are muscles supposed to grow when you only work them out with one routine and how are they supposed to heal if they are being worked out every day or every other day? I think doing two major muscle groups a day is a little "strange" but to each their own.

I am simply asking a practical question, Don. Not bashing your routine. I know you're in love with Dog Shit.



Me personally, my goals change so much I have gone back to simply pushing my body weight and some free weights.
If you are wanting something "fast paced" I would suggest googling "Spartan 300 Workout" as it's supposed to gauge your performance over a period of time and is quite "fast paced". I think anytime you try "rushing" anything in the gym and sacrafice form is stupid but I suppose one could master the quickness and form composure all in one.

i can't get motivated enough to do those home exercise tapes. i tried the p90x and did it for like a week. i just feel like a dumb ass working out in front of a tv.

1995 Cobra

8.8 1/8th mile on stock motor (225k miles) w/exhaust 3.73's and drag radials.
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post #7 of 9 (permalink) Old 07-06-2009, 07:24 PM
Lifer
 
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i can't get motivated enough to do those home exercise tapes. i tried the p90x and did it for like a week. i just feel like a dumb ass working out in front of a tv.
It's not a tape.

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post #8 of 9 (permalink) Old 07-06-2009, 07:36 PM Thread Starter
Lifer
 
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Originally Posted by 347Mike View Post
It's not a tape.
oh my bad i looked it up and a whole bunch of vids came up with people doing it at home. i just assumed it was a tape.

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post #9 of 9 (permalink) Old 07-06-2009, 07:37 PM
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Search cross fit, its the best and most fun workout routine I have ever done.

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