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 Is my routine suitable for bulding muscle?

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Jauk



Posts : 2
Join date : 2012-06-26

PostSubject: Is my routine suitable for bulding muscle?   Tue Jun 26, 2012 2:43 pm

My routine is as follows:
3 sets of Hammer-grip Pull-ups/Back Variation
3 sets of Slow-tempo push-ups/ Chest Variation
3 sets of Squat Variation
3 sets of Calf Raises (Failure)
3 sets of Chin-Ups Variation
3 Sets of Pike Press/Shoulder Variation
3 Sets of Diamond Push-up Variation
3 Sets of ab work


By variation i mean that once i progress onto harder moves the exercise will change.

I use the progression ladder from this site:bodyweightroutines.wordpress(.com)
I move on to a harder move when i can complete 3 sets of 20 reps.
Hows my routine? Is it enough to induce hypertrophy or should i just do the main 3 (push-up pull-up squat) with a ton of volume?

I have tried this routine, i started working out on June 13, 2012
My goal is to build muscle 16 6'0 155 lbs
I started off at 3x a week, but now i will try to workout about 5 days a week, I will listen to my body and take a break if i need it.

I progress on my pressing movements has been phenomenal while on my pulling movements has been slow, but steady.

Thanks for your time rabbit
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ironloo

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Posts : 1625
Join date : 2010-06-21
Age : 28
Location : Glen Cove NY

PostSubject: Re: Is my routine suitable for bulding muscle?   Tue Jun 26, 2012 3:13 pm

I would do this


Monday workout example

Dips 3 sets x w/50lbs. max out every set
Dips 3 sets x body weight. max out every set
+
Pull ups 3 sets x w/50lbs. max out every set
pull ups 3 sets x body weight. max out every set
+
3 sets super sets with a vest x Max Straight bar dip + no rest Max chin ups.
+
3 sets super set x max bodyweight rows + max tricep bench dips/or diamonds
+
For core add heavy dumbbells to your feet i do lying leg extensions holding 135lbs. 20lbs. 10 reps, 25lbs. 10 reps, 30lbs, 10 reps, 35lbs, 10 reps, 40 lbs. 10 reps

Got to add weight for your core work once per week.
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ironloo

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Posts : 1625
Join date : 2010-06-21
Age : 28
Location : Glen Cove NY

PostSubject: Re: Is my routine suitable for bulding muscle?   Tue Jun 26, 2012 3:15 pm

Dead lift / Squat routines weekly will help too
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reddragon



Posts : 34
Join date : 2011-10-31

PostSubject: Hello Ironloo   Wed Jun 27, 2012 2:24 am

You talk about deadlift/squats in the weekend, can you give a example how such a workout wouldlook like? And is one time a week enough?
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Jauk



Posts : 2
Join date : 2012-06-26

PostSubject: Re: Is my routine suitable for bulding muscle?   Wed Jun 27, 2012 2:40 am

ironloo wrote:
I would do this


Monday workout example

Dips 3 sets x w/50lbs. max out every set
Dips 3 sets x body weight. max out every set
+
Pull ups 3 sets x w/50lbs. max out every set
pull ups 3 sets x body weight. max out every set
+
3 sets super sets with a vest x Max Straight bar dip + no rest Max chin ups.
+
3 sets super set x max bodyweight rows + max tricep bench dips/or diamonds
+
For core add heavy dumbbells to your feet i do lying leg extensions holding 135lbs. 20lbs. 10 reps, 25lbs. 10 reps, 30lbs, 10 reps, 35lbs, 10 reps, 40 lbs. 10 reps

Got to add weight for your core work once per week.

So this would be all in one workout 3x a week?
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ironloo

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Posts : 1625
Join date : 2010-06-21
Age : 28
Location : Glen Cove NY

PostSubject: Re: Is my routine suitable for bulding muscle?   Wed Jun 27, 2012 5:38 am

that would be monday, tuesday legs core, wednesday heavy weighted basics 1-5 rep range, thursday legs/core, friday unweighted basics, sat legs/core. This way you train everything.
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