I've been bodybuilding for 10 years and have used a bunch of different
routines. Typically a workout will consist of 3 exercises per body part and the rep
range will vary depending on what the ultimate goal is. (I'm usually
spent after doing 3 exercises of 4 sets.) I also have a high volume
routine that I do once or twice every 4 to 6 weeks. It's a high intensity, no rest,
very light weight routine. I do about 5 different exercises with this
one.
While I feel like I build more muscle with my standard 3
exercise workout, I like the fact that I get to hit a muscle group 5
different ways when doing the high volume routine. So, this leads me
to an idea for a new routine, one I'm calling the Giant Drop Set routine.
Here's the idea: do 5
to 6 exercises, but only do 1 giant drop set per exercise. This will allow you to lift heavy weight, plus do a larger volume of exercises all without over training.
You kill two birds with one stone, so it's the best of both worlds.
Here's an example, let's use chest:
1. Bench - 315lbs x till failure, 275 x till failure, 225 x till failure
2. Incline DB Press - 100lbs x till failure, 80 x till failure, 60 x till failure
3. Flat DB Flys - 40lbs x till failure, 30 x till failure, 20 x till failure
4. Machine Press - 275lbs x till failure, 250 x till failure, 225 x till failure
5. Cable Crossovers - 60lbs x till failure, 45 x till failure, 30 x till failure
*You should select a weight that you can only get 4 to 7 reps before failure. This will ensure you are lifting heavy.
While it looks like it's 15 sets, it's actually only 5 drop sets. And more importantly, both this routine and my typical heavy routine have the same amount of total reps per body part. Here's a comparison:
Typical Routine:
1. Incline Press: 5 sets of 5 reps
2. Flat Dumbbell Press: 4 sets of 6 reps
3. Cable Crossovers: 3 sets of 8 reps
Total: roughly 75 reps, give or take depending on failure
Giant Rep Routine:
If you did 5 reps till failure, that's exactly 75 reps. (see above example for chest)
Results: I'm currently on my second week of doing this routine and I love it. I've gained about 5 pounds according to the scale, with no body fat gain according to the mirror ;). Something else I've noticed is that my pumps are much better because each body part is getting hit from all of the different angles.
This is not a routine you should be flying through. Remember, as a bodybuilder you don't want your heart rate up high, especially over an extended period of time. So, do your first set, recover and then move on to the next exercise.
Here's my split:
Monday:
Hamstrings: 3 exercises
Quads: 6 exercises
Tuesday:
Chest: 5 exercises
Triceps: 4 exercises
Wed: Cardio
Thursday:
Back: 6 exercises (1 set deadlift, 5 exercises of lats/rhomboids)
Traps: 3 exercises (you hit these with deadlifts too, so it doesn't take much to exhaust them)
Friday: Active Rest with Calves (up to 4 exercises)
Saturday:
Shoulders: 5 exercises
Biceps: 4 exercises
It's always good to change your routine because you always want to keep your muscles guessing what's coming next. This is how you grow your muscles. So, if you're bored with your routine or have hit a plateau, give this one a shot and let us know how it worked for you.
