Hammerblow
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- Joined
- Mar 9, 2016
- Messages
- 479
Now I’ve stopped competing from bodybuilding I thought I’d give you a insight on training I recommend and also have been personally incorporating for those that have no intention of competing, being sub 10% bf and all the joys that intails. It’s changed a bit over time but I’ve had success with it. Give it a shot if you’re bored with your current routine, hit a plateau, or simply want to try something new...I’m now just a guy that loves to lift and wants to look good & get stronger.
This is not anything groundbreaking. Just a conglomerate of exercises I’ve liked, or tried over the years that worked rolled up together.
There’s 3 basic requirements when looking for a routine, people often struggle to find one that mets them all so I always ended up combining or altering routines to fit there needs. The needs are pretty simple...
Diet:
One that you like and fits your current goals.
7x3:
The big 3 lifts are done in 7x3.
After a little warm up, start your 7x3. Here’s the catch... Only one minute rest for the first 6 sets.
Sets 1-3 are ramp up sets. Sets 4-6 are work sets, then rest 3-5 mins and go for broke on the last set. You should at least get 3 on your last set, but get AMRAP.
This might sound easy but they get f’n hard with only a minute rest. You’re gonna have to drop the weight from your normal 3 rep max til the 7th set when you can actually rest.
So for example, if your 3 rep max for bench was 295, your session might look something like this:
Warmup:
(you do you.....)
Sets:
3x185 - 1 min
3x205 - 1 min
3x225 - 1 min
3x265 - 1 min
3x265 - 1 min
3x265 - 3-5 mins
3x295
Progression
I bump the weight up on set 7 when I get it for 4 or 5. You know yourself better than I do, so just make sure you’re always reaching for more. Obviously if sets 4-6 are easy you should be adding weight to that too.
Deload week
You know when you need one. Don’t be a blind to this.
Alternative 7x3
I use the minute rest style above because it’s fun, improves conditioning, and it works. But if you think it’s stupid or you hate it, use the first 4 sets as ramp ups and the last 3 as working sets with the same weight, using the typical 3-5 min rest for each.
Bodybuilding sets
The rest of the workouts are different rep schemes so that each muscle group is attacked multiple ways. Progress as you normally would. Eg. If the prescribed reps are 3x8 and you get 3x10, it’s time to move up. You know what you’re doing... why did I even write this part?
Tempo
I like to mix up the tempo so that each muscle group sees a variety. 1010, 4011, 3131, etc. assign a tempo to each exercise and stick with it for a while.
No ego. Focus on control & mind/muscle connection. You already proved how cool you are by lifting heavy the first exercise.
Finishers
The last set of each exercise will end differently. This is the key. You know what to do with it...
AMRAP - as many reps as possible
RP - rest pause after last set
Drop - drop set(s) after last set
RTR - run the rack
The Split
Quads / Shoulders
REST
Back / Tris
Hams / Glutes / Traps
REST
Chest / Bis
REST
Note: Only one overhead movement on quad/shoulder day (and even that one focuses a little more on medial delts). You get enough work on your anterior delts from chest day so focus more on medial and rears. Swap another in if your front delts suck.
Rest Days
farmers walks, abs & calves at least one of the 3 days... Go for a walk. I have two dog perfect
The Routine
Now that I’ve sufficiently babbled, here’s the actual shit you came in here to read.
(Sets)x(Reps) Rest(min:sec) Finisher
Super sets indicated by the same letter (eg. E1 & E2).
Quads / Shoulders
A1 Squat - 7x3
B1 Hack Squat - 4x8 1:00 - RP
C1 Leg Press - 6x5 0:30 - AMRAP
D1 Lunges or Leg Ext. - 3x12 1:00 - drop
E1 Scott Press - 3x8 - RP
E2 Facepull - 3x8 1:00 - RP
F1 Lat Raise - 3x12 - drop
F2 Seated Bent Over Rear Delt Raise - 3x12 0:45 - drop
(If you’re killin it and also hate yourself, run the rack on F1 & F2)
Back / Tris
A1 Yates Row - 4x8 1:30 - drop
B1 V-Bar Pulldown or Weighted Neutral Pull-up - 3x10 - 1:00 RP
C1 Seated Cable Row - 3x10 1:00 - drop
D1 DB Rows or 1-Arm Landmine Rows - 6x5 0:30 - RP
E1 Close Grip Bench - 3x8 1:00 - RP
F1 EZ Bar Skullscrushers - 6x5 0:30 - RP
G1 Over head Cable (or band) Tri ext - 2x15 - AMRAP
G2 Rope Tri Extensions - 2x15 0:45 - RTR
H1 bench dips or kickbacks burnout if you’re feeling squirrelly
Hams / Glutes / Traps
A1 Deadlift - 7x3
B1 RDL 6x5 0:30 - RP
C1 BB Hip Thrust - 4x10 1:00 - RP
D1 GHR - 3x8 1:00 - RP
E1 Leg Curls - 2x20 :45 - AMRAP
F1 Hex Bar Shrugs - 3x10 1:00 drop
G1 Plate Raise (face to overhead) - 3x10-20 - RP
G2 Bent Trap Row - 3x12 1:00 - RP
(Plate raises reps depend on tempo. 10 might not cut it if you’re just doing 1010)
Chest / Bis
A1 Bench - 7x3
B1 Incline DB Bench - 3x8 1:00 - drop
C1 Landmine Chest Press - 3x10 1:00 - drop
D1 Weighted Dips - 3x8 1:00 - RP
E1 Cable/Band Xover (upper chest focus) - burnout
F1 EZ Bar Curl - 6x5 0:30 - AMRAP
G1 Hammer Curl - 3x8 1:00 - RP
H1 Cross Body Hammer Curl or Rev Spider Curl 2x15 0:30 - RTR
So there you go. Drop or add volume as needed for your personal requirements. That’s just what works for people I’ve helped in the past and also for me right now.
any questions don’t be a stranger!
Peace
R
This is not anything groundbreaking. Just a conglomerate of exercises I’ve liked, or tried over the years that worked rolled up together.
There’s 3 basic requirements when looking for a routine, people often struggle to find one that mets them all so I always ended up combining or altering routines to fit there needs. The needs are pretty simple...
- Lift four times a week
- Revolve around the big three, where dead’s and squats don’t fall on consecutive days
- Hit each muscle group twice a week
Diet:
One that you like and fits your current goals.
7x3:
The big 3 lifts are done in 7x3.
After a little warm up, start your 7x3. Here’s the catch... Only one minute rest for the first 6 sets.
Sets 1-3 are ramp up sets. Sets 4-6 are work sets, then rest 3-5 mins and go for broke on the last set. You should at least get 3 on your last set, but get AMRAP.
This might sound easy but they get f’n hard with only a minute rest. You’re gonna have to drop the weight from your normal 3 rep max til the 7th set when you can actually rest.
So for example, if your 3 rep max for bench was 295, your session might look something like this:
Warmup:
(you do you.....)
Sets:
3x185 - 1 min
3x205 - 1 min
3x225 - 1 min
3x265 - 1 min
3x265 - 1 min
3x265 - 3-5 mins
3x295
Progression
I bump the weight up on set 7 when I get it for 4 or 5. You know yourself better than I do, so just make sure you’re always reaching for more. Obviously if sets 4-6 are easy you should be adding weight to that too.
Deload week
You know when you need one. Don’t be a blind to this.
Alternative 7x3
I use the minute rest style above because it’s fun, improves conditioning, and it works. But if you think it’s stupid or you hate it, use the first 4 sets as ramp ups and the last 3 as working sets with the same weight, using the typical 3-5 min rest for each.
Bodybuilding sets
The rest of the workouts are different rep schemes so that each muscle group is attacked multiple ways. Progress as you normally would. Eg. If the prescribed reps are 3x8 and you get 3x10, it’s time to move up. You know what you’re doing... why did I even write this part?
Tempo
I like to mix up the tempo so that each muscle group sees a variety. 1010, 4011, 3131, etc. assign a tempo to each exercise and stick with it for a while.
No ego. Focus on control & mind/muscle connection. You already proved how cool you are by lifting heavy the first exercise.
Finishers
The last set of each exercise will end differently. This is the key. You know what to do with it...
AMRAP - as many reps as possible
RP - rest pause after last set
Drop - drop set(s) after last set
RTR - run the rack
The Split
Quads / Shoulders
REST
Back / Tris
Hams / Glutes / Traps
REST
Chest / Bis
REST
Note: Only one overhead movement on quad/shoulder day (and even that one focuses a little more on medial delts). You get enough work on your anterior delts from chest day so focus more on medial and rears. Swap another in if your front delts suck.
Rest Days
farmers walks, abs & calves at least one of the 3 days... Go for a walk. I have two dog perfect
The Routine
Now that I’ve sufficiently babbled, here’s the actual shit you came in here to read.
(Sets)x(Reps) Rest(min:sec) Finisher
Super sets indicated by the same letter (eg. E1 & E2).
Quads / Shoulders
A1 Squat - 7x3
B1 Hack Squat - 4x8 1:00 - RP
C1 Leg Press - 6x5 0:30 - AMRAP
D1 Lunges or Leg Ext. - 3x12 1:00 - drop
E1 Scott Press - 3x8 - RP
E2 Facepull - 3x8 1:00 - RP
F1 Lat Raise - 3x12 - drop
F2 Seated Bent Over Rear Delt Raise - 3x12 0:45 - drop
(If you’re killin it and also hate yourself, run the rack on F1 & F2)
Back / Tris
A1 Yates Row - 4x8 1:30 - drop
B1 V-Bar Pulldown or Weighted Neutral Pull-up - 3x10 - 1:00 RP
C1 Seated Cable Row - 3x10 1:00 - drop
D1 DB Rows or 1-Arm Landmine Rows - 6x5 0:30 - RP
E1 Close Grip Bench - 3x8 1:00 - RP
F1 EZ Bar Skullscrushers - 6x5 0:30 - RP
G1 Over head Cable (or band) Tri ext - 2x15 - AMRAP
G2 Rope Tri Extensions - 2x15 0:45 - RTR
H1 bench dips or kickbacks burnout if you’re feeling squirrelly
Hams / Glutes / Traps
A1 Deadlift - 7x3
B1 RDL 6x5 0:30 - RP
C1 BB Hip Thrust - 4x10 1:00 - RP
D1 GHR - 3x8 1:00 - RP
E1 Leg Curls - 2x20 :45 - AMRAP
F1 Hex Bar Shrugs - 3x10 1:00 drop
G1 Plate Raise (face to overhead) - 3x10-20 - RP
G2 Bent Trap Row - 3x12 1:00 - RP
(Plate raises reps depend on tempo. 10 might not cut it if you’re just doing 1010)
Chest / Bis
A1 Bench - 7x3
B1 Incline DB Bench - 3x8 1:00 - drop
C1 Landmine Chest Press - 3x10 1:00 - drop
D1 Weighted Dips - 3x8 1:00 - RP
E1 Cable/Band Xover (upper chest focus) - burnout
F1 EZ Bar Curl - 6x5 0:30 - AMRAP
G1 Hammer Curl - 3x8 1:00 - RP
H1 Cross Body Hammer Curl or Rev Spider Curl 2x15 0:30 - RTR
So there you go. Drop or add volume as needed for your personal requirements. That’s just what works for people I’ve helped in the past and also for me right now.
any questions don’t be a stranger!
Peace
R