John Pinder's basic routine.

[loveandwar44]

All credit for this goes to him, as well as Mighty Mouse.

If you don't know who he is, that doesn't matter, all you need to know is 675 bench, 800 DL, and 940 squat at 280 and age 47.

"Here’s a generic routine that is a good starting point. This is a mass/strength building routine. Probably less volume than you are used too but very effective. Three days per week because that’s all most folks can handle if they are training heavy. They key is near failure or forced/assisted reps. Painful but very effective if you really want to put on size. This does not include warm ups so that is up to you to make sure you are stretched and plenty warm before performing work sets. A work set is defined as a set that you just barely get all reps or need assistance on one or two reps. If you get all the reps fairly easily then it is a warm up and not a work set. Add cardio on the days off to fit your needs. also remeber that overtraining is a real possibility. so from time to time a deload week or two is inevitable.

Monday:
Squats (deep) 2 x 5
Box squats (set below parallel) 2 x 5
Leg presses 1 x 20 (pick 1 of the squats + the leg presses)
posterior core movement 2 x 10-20reps
heavy abs 2 x 20
hips 1 x 20-25 reps
Calves (your choice of exercise if you like) 2 x 10



Tuesday (wed):
Wide grip flat bench 2 x 6 (index fingers on the rings)
hammer grip dbs 2 x 8-12 reps
tricep push downs 1-2 x 8-100reps. (yup 100)
db side laterals 1-2 x 10reps light
db front raises 1-2 x 10reps light
pull-a-parts 1-2 x 20reps



Thursday (fri):
Dead lifts (rotate variations each week) 2 x 5
2 posterior core movements 2 x 10-20reps
heavy abs 2 x 20reps
rows 2 x 4-8reps
Reverse grip narrow grip pull downs 2 x 4-8reps
Standing wide grip curls 2 x 8-12 reps (or your favorite curl here)
hammer curls or reverse curls 2 x 8-12reps

posterior core movements include gm variations, reverse hypers, 45° hypers, glute hame raise, sldl, pull thrus, etc......



Every one of these movements is a mass building exercise or an assistance movement to incease the core movements. These are the essential movements for putting on size. Rest and nutrition are just as important as lifting, neglect any one of the three and you will not grow. Juice or no juice all will grow with this routine or a similar one. Consistency is the key. Adding 5 lbs to the bar every other week equals 130lbs/year. Not bad considering many are moving the same weight year in year out. Strength gains are the key to growth, not the other way around.

Bear in mind this routine or any other will need some tweaking after several weeks. but if you looking to keep it simple give it 12 weeks and you will be amazed.

I hope this helpful to all who read it. I have designed many programs for a variety of athletes with varying needs. If you have special needs such as martial arts, football or gymnastics (to name a few) the program can be altered to accommodate these needs.

and for those who want a band/sled only routine here ya go:

d1
heavy sled pull forward 1 x 100yds
heavy sled ull backwards 1 x 100yds
band/neck/gms 2 x 10
band crunches 2 x 20
adduction pull 1 x 50yds/leg
abduction pull 1 x 50yds/leg

rest day

d2
band push ups 2 x 10
band push downs 2 x 10
band up-right rows 1 x 10 or front and side raises
band pull aparts 3 x 10

rest day

d3
band/neck gms 2 x 10
sled pull thrus with handle 2 x 10
band crunches 2 x 20
sled lat rows 2 x 20
band hammer curls 2 x 10

and for cardio on the off days. Pull the sled. "

[STUK ina RUT]

Great post Veng... Foresa.... Love&War whatever the hell your name is on which ever board, this is a awesome routine, I've made some great gains off of it. 5 months into it and bench is up atleast 50lbs probably more now I don't max out often. Squat is up about 75lbs and dead lift went up 110lbs

[theara]

aaaaaahhhhhhhhh, so loveandwar is veng!!!

What up big guy! yeah, lets see who does this routine.

[CraigC]

I've been doing this routine for the past 8-10 weeks and really like it, its a good routine.

[hrpiii]

Originally Posted by theara

aaaaaahhhhhhhhh, so loveandwar is veng!!!

What up big guy! yeah, lets see who does this routine.

..took you a while to catch on there.... I could tell it was him by the little weights he lifts..hahaha.

[loveandwar44]

Yes it is me. I actually was a member here first before anywhere else.

haha ***** @ hrpiii

[STUK ina RUT]

Woops I let the cat out the bag Veng no longer has a secret identity

[loveandwar44]

Originally Posted by STUK ina RUT

Woops I let the cat out the bag Veng no longer has a secret identity

Nah, I never really did. I once had in my sig that that's who I was, but I don't think anyone noticed.