Brandon’s Fitness Blog

Everyone knows that training is an integral part of bodybuilding.  Many have asked, “What exercises do you perform in the gym?  What does your split look like?  How many sets and reps do you perform?”

Every time I reply, “It depends.”

Everybody has a different genetic make-up, different schedules, and different abilities.  Because of this, I recommend people to listen to their bodies.  My routines are constantly changing.  This keeps my body constantly guessing and free from the unwanted plateaus that can occur from repetitious routines. 

Because I’ve been a working college student ever since I began lifting weights, my schedule is constantly changing.  Some semesters I am able to go the gym every day while others I have to keep a three-day split.  I prefer working out with a “3 days on/1 day off” approach. 

My split looks like the following:

Day 1: Back and Abs

Day 2: Chest and Abs

Day 3: Quads, Hams, and Calves

Day 4: Rest

Day 5: Biceps, Triceps, and Abs

Day 6: Shoulders and Calves

Day 7: Back and Abs

Day 8: Rest

This split is strategized to allow for optimal resting time between each muscle group.  I also try to get at 10 reps in each set.  Sometimes I may only get 8 and sometimes I may get 12.  As long as I keep it between 8-12 reps, I progress nicely.  Once 10 reps becomes easy, I increase weight for that exercise.  If I feel as if I’m going to plateau, I drastically increase my weight or reps to shock my muscles into growing.  I play everything by ear and mainly listen to what my body is telling me.

A Typical Back Workout:
 

Wide grip and close grip pull-ups (weighted)

• 3 sets of 10 reps each

Deadlift

• 1 warm-up set
• Pyramid 3 sets of 10 reps
• Increase weight every time

Cable Lat Pull-down (Wide Grip)

• Pyramid 3 sets of 10 reps
• Increase weight every time

Cable Lat Pull-down (Close Grip)

• Pyramid 3 sets of 10 reps
• Increase weight every time

Barbell Rows

• Pyramid 3 sets of 10 reps
• Increase weight every time

Close-grip Cable Rows

• Pyramid 3 sets of 10 reps
• Increase weight every time

A Typical Chest Workout:
  Bench Press

• 1 warm-up set with light weight for reps of 20
• Pyramid 3 sets of 10 reps
• Increase weight every time

Incline Dumbbell Press

• Pyramid 3 sets of 10 reps
• Increase weight every time

Decline Bench Press

• Pyramid 3 sets of 10 reps
• Increase weight every time

Flat Bench Flys

• Pyramid 3 sets of 10 reps
• Increase weight every time

Weighted Dips and Push-up Superset

• 1 set of weight dips immediately followed by push-ups to failure

Cable Crossovers

• Perform if needed

A Typical Leg Workout:
 

Leg Extensions

• 1 warm-up set of 20 reps
• 3 sets of 15 reps
• Increase weight each set
• 2 sets of 20 reps w/Legs close together

Leg Press (Increase weight on each set)

• 1 set of 20 (regular stance) for warm-up
• 1 set of 12 (regular stance)
• 1 set of 10 (regular stance)
• 1 set of 8 (regular stance)
• 2 sets of 20 (close stance)- Decrease weight by half for these

Smith-Machine Squat

• 1 warm-up set of 20 reps
• 3 sets of 10 reps
• Increase weight each set
• 1 set of 20 reps of sumo squats (lighter weight)
• 1 set of 20 reps with your legs close together (lighter weight)

Stiff-Leg Deadlift

• 3 sets of 10 reps

Standing Leg Curls

• 3 sets of 10 reps

Calf Raises

• Preferred method of training

A Typical Arm Workout:

Arm day is all about supersets!  Key word: SupersetClose-grip bench press w/ Dumbbell Curls