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Routine Design for Dummies 1.016702

eknight private msg quote post Address this user
Because I see this regularly in threads and PMs, I thought I'd create a thread.

I want to state, first, that there are dozens of great routines out there (Starting Strength; 5/3/1; Cube; any version of Westside; PHAT; etc.) that I generally advise over creating your own, made by people with tons of experience and knowledge, but if you simply HAVE to reinvent the wheel, here are my suggestions:

These are based on human kinesiology and common sense. I can't teach anyone a decade's worth of anatomy and kinesiology, but I can help point you in the right direction. As for the common sense, if you don't have that, blame your parents and the genetics they passed on to you. Nothing I can do there.

1. All body parts twice weekly. For natural athletes, we want to take advantage of muscle protein synthesis rates, which remain elevated 48-72 hours post-workout. Training everything around twice weekly is optimal.
2. 10-12 working sets per workout for larger muscle groups (chest, back, legs) is sufficient for growth. I know some people love to do high volume routines. Good for them. The average athlete doesn't need 20-25 sets for chest twice a week. That's nonsense. Smaller muscle groups can be trained with great results with 6-8 sets twice a week. Hammering your muscles into submission will not make them grow more. Once muscle protein synthesis is peaked, adding more reps or sets isn't going to create more growth. It may increase muscular endurance.
3. Train movements, not muscles. I guarantee you the guy that works up to a 500 pound squat or 350 pound bench press is going to have better CSA (cross-sectional area of a muscle) than the guy who toils away trying to work his inner-outer-upper-lower-medial-lateral insertional fucktoralis major muscle. Get better at movements, and you'll get stronger. Get stronger, and you'll build muscle if your nutrition is correct.
4. Ratios matter. No, not macro ratios, but push:pull and ham:quad. If you value your shoulder health, and understand anatomy, you already know why I advise twice as much pulling volume as pushing. You have only a few major "pushers" on the torso (pec major, anterior deltoid, serratus anterior, subscapularis), but you have a ton of "pullers" (lats, posterior delts, traps, rhomboids, and three of the four rotator cuff muscles). Training should be set up accordingly. For the knee flexors and extensors, I advise a 1:1 ratio for males and 3:2 ratio for females of hamstrings:quads. Deads alone don't count- they do not actively flex the knee joint and don't recruit the entire hamstring complex. The literature shows that the greatest modifiable factor to ACL injuries is poor a poor ham:quad strength ratio.
5. Biceps and triceps. I advise at least one "extension" type of movement for triceps each time you train them. The long head of the tris originates on the scapula and assists in shoulder extension. Movements such as French presses, rolling DB extensions, and rolling cable pressdowns are good choices. Likewise, each time you train biceps, I advise either an incline curl type of movement, or a movement that ends with 20-30 degrees of shoulder flexion, like this:




6. Core work. Twice a week, same as everything else. 3 sets of each of the following or something similar: Hyperextensions (or reverse hypers); planks (or body saws); oblique work (static or active); trunk flexion/weighted trunk flexion.
7. Mobility work. It's not difficult, and it's not time consuming. YouTUbe "Limber 11," and do it 3-4 times per week.
8.. Back to common sense. Squats deeper than 100 degree knee flexion are of no greater benefit to strength or hypertrophy. Seated leg extensions are pointless. Ditto any shoulder press or lat pull behind your head.

What's a good example of the above?

Day 1:
Pushing movement: 4 sets 3-6 reps
Different push: 3 sets 8-10 reps
Different push: 3 sets 8-10 reps
Vertical pull movement: 3 sets 8-10 reps
Horizontal pull movement: 3 sets 8-10 reps
Different pull movement: 3 sets 8-10 reps
Shoulder horizontal abduction or external rotation movement: 3 sets 8-10 reps (ie, face-pulls, band pull-aparts, DB or band external rotation movement)
Scapular retraction movement 2-3 sets of 8-10 reps (shrugs, Y or W raises, prone trap raises)
Biceps: 4-6 sets
Triceps: 4-6 sets

Day 2:
Compound lower body movement (squats/deads/leg press): 4 sets 3-6 reps
Second lower body movement, unilateral is my preference: 3 sets 8-10 reps
Hip extension movement: 3 sets 8-10 reps
Direct knee flexion movement: 3 sets 8-10 reps
Calf movement: 3 sets straight leg, 3 sets knee bent. 8-10 reps each.
Abs as above.

Repeat template for days 3 and 4 substituting exercises as needed.

I'm pretty sure, I'll add/amend as I go, since this was totally off the top of my head and typed with the baby and I playing with Mickey, Minnie, and Goofy as I went. I'll adjust as needed.
Post 1 • IP   flag post
Rand private msg quote post Address this user
This should get moved to the FAQ or stickied separate.

Nice write up
Post 2 • IP   flag post
ErickFromOmaha private msg quote post Address this user
Seated leg extensions are pointless? Usually I try to google before I jump on someone's thread and schooled but I see mixed opinions. Why is it useless
Post 3 • IP   flag post
ErickFromOmaha private msg quote post Address this user
Get schooled*
Post 4 • IP   flag post
Fayzeh private msg quote post Address this user
Great job @eknight!
Post 5 • IP   flag post
LVjack private msg quote post Address this user
I love me some behind the head shoulder press on the smith machine and some seated leg extensions!
Post 6 • IP   flag post
ErickFromOmaha private msg quote post Address this user
Quote:
Originally Posted by LVjack
I love me some behind the head shoulder press on the smith machine and some seated leg extensions!


That's what I'm saying!
Post 7 • IP   flag post
qtdreams92 private msg quote post Address this user
Quote:
Originally Posted by LVjack
I love me some behind the head shoulder press on the smith machine and some seated leg extensions!

Hmm interesting
Post 8 • IP   flag post
LVjack private msg quote post Address this user
@qtdreams92 Indeed.
Post 9 • IP   flag post
eknight private msg quote post Address this user
@LVjack not sure if serious.

BTN presses put the shoulder into extremes of abduction and external rotation, and add a huge amount of stress to the cervical spine. There's a ton of literature demonstrating this, including:

http://www.iidca.net/descargas/articulos/Acciones_articulares_desaconsejadas.pdf

^^specifically lists BTN presses as contraindicated because of the "stress over the anterior capsule of the glenohumeral joint," due to "abduction and extreme external rotation." The article concludes that "it is recommended to perform the exercise in front of the face."

And: http://www.nsca.com/uploadedFiles/NSCA/Resources/PDF/Education/Articles/NSCA_Classics_PDFs/Exercise_Modifications_and_Strategies_to_Enhance.pdf from the Strength and Conditioning Journal, which notes:

"Exercises such as the behind the-neck press and behind-the-neck lat pull-down place the arm in abduction with extreme external rotation and some horizontal abduction. This positioning increases stress in the joint capsule, ligaments, and rotator cuff tendons."

Regarding leg extensions, they forcefully create anterior tibial translation, with no co-contraction of the hamstrings, creating a ton of stress to the ACL- so much stress that after an ACL tear, they're not allowed by physical therapists in rehab. They also remove adequate contraction of the rectus femoris because of the position of the hips. So, they're not only dangerous, but they're not a very good leg developer!

Functionally, consider this- when are you ever going to BACK into an object, grab it, and push it overhead? Never! You'd turn around and reach in front of you. Ditto seated leg extensions- that's not a natural movement. You wouldn't do that in your real life.

For more on the knee:
http://forum.simplyshredded.com/topic/13050/page/1/hamquadkneewut/
For more on the shoulder:
http://forum.simplyshredded.com/topic/12290/page/1/shoulder-stability-vlog/

Both of the above exercises CAN be done, as can half-reps on the bench press. Doesn't mean they SHOULD be done. Effective and optimal are not the same thing. -3X
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Zepa private msg quote post Address this user
@eknight I will remove leg extensions from now on. What would you recommend for alternative ?
Post 11 • IP   flag post
eknight private msg quote post Address this user
Anything compound, or if you're really in love with the movement, standing TKE's with a band negate all of the issues with seated extensions. -3X
Post 12 • IP   flag post
GoldenAesthetics private msg quote post Address this user
is a back extension movement like this http://www.allthingsgym.com/apti-aukhadov-lying-back-extensions/
a good substitute for a hip extension movement?
Because this exercise kills my hams and Glutes
Post 13 • IP   flag post
oceanair private msg quote post Address this user
@eknight Great post
Post 14 • IP   flag post
_RudeCrew private msg quote post Address this user
But what about my intra-abdominal oblique? How many sets and reps? I don't see it on the template?

Also, what about my knee? It's looking a little small so I want to put some size on it?

Why is everything a question?

Ok I'm done now?
Post 15 • IP   flag post
eknight private msg quote post Address this user
@GoldenAesthetics lol that's the point of a hip extension movement. The vid you linked isn't really going to work your glutes and hams. -3X
Post 16 • IP   flag post
GoldenAesthetics private msg quote post Address this user
so it is not a good substitute
than i will add hip extensions
Post 17 • IP   flag post
eknight private msg quote post Address this user
Yeah, sorry, lol. -3X
Post 18 • IP   flag post
eknight private msg quote post Address this user
@oceanair thank you!

@_RudeCrew I heard fapping helps intra-abdominal obliques. -3X
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eventheodds1 private msg quote post Address this user
Insertional fucktoralis Major. You are the man.
Post 20 • IP   flag post
jja0016 private msg quote post Address this user
should sticky this
Post 21 • IP   flag post
Coopsdaddy private msg quote post Address this user
Now how about your preferred list of exercise,with a few subs just in case of equipment etc.
Thanks for the advise
Post 22 • IP   flag post
Zepa private msg quote post Address this user
@Coopsdaddy that would be great
Post 23 • IP   flag post
eknight private msg quote post Address this user
@Coopsdaddy that is a pretty good idea. I'm at work now, but we have no afternoon patients so I'll try to compile that list later today. -3X
Post 24 • IP   flag post
Coopsdaddy private msg quote post Address this user
I don't post a lot but do read a lot and it does get overwhelming,with age I have learned that all this heavy lifting a week takes a toll on me at least,back And shoulder health are important as well,I'm more concerned with being able to keep going consistently than maxing all the time,thanks for the help you provide on this forum!
Post 25 • IP   flag post
Rawsteel private msg quote post Address this user
Quote:
Originally Posted by Coopsdaddy
with age I have learned that all this heavy lifting a week takes a toll on me at least


You're not alone, luckely heavy weights are not necessary for hypertrophy, especially not maxing.
Here's a good article that you might find interesting.
Post 26 • IP   flag post
mikew private msg quote post Address this user
Quote:
Originally Posted by Rand
This should get moved to the FAQ or stickied separate.

Nice write up


Quote:
Originally Posted by oceanair
@eknight Great post


Quote:
Originally Posted by jja0016
should sticky this


Done - we could combine this with the FAQ but let's try it as a 2nd sticky thread. Great work @eknight
Post 27 • IP   flag post
eknight private msg quote post Address this user
@mikew thanks bro!

So, "no patients," turned into "several late patients," thus, I will try to compose a list of exercises that I love tomorrow. -3X
Post 28 • IP   flag post
Coopsdaddy private msg quote post Address this user
No rush,thanks again!
Post 29 • IP   flag post
ajm87 private msg quote post Address this user
Tremendous!
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