Routine too much?
- 07-30-2013, 12:09 AM
Routine too much?
Day 1 Chest -
Db press 4 x 7-12 reps 55-110 lbs
Incline hammer 2 x 8-10 reps 2-3 plates
Wide hammer 2 x 7-10 3-4 plates
Flyes 2 x 15-17
Rope pulldown 2 x 10-14
Overhead 1 x 12
Day 2 Back-
Lat pulldown straight bar 4 x 8-15 110-240 lbs
T bar rows( wide grip) 3 x 12-15 3-5 plates
Close grip row 2 x 10-12 200-240 lbs
Lat pushdown superset with lat push downs 2 x 12-15 each
Alternate db curl 3 x 10-12 35-50 lbs
Hammer curl 2 x 10-12 50-60 lbs
Day 3 Shoulders-
Machine shoulder press 4 x 10-15
Side raises db 3x 8-12 20-35 lbs
Front raise 2 x 10 30-40 lbs
Rear flyes 2 x 10-12 35-45 lbs
Shrugs 4 x 15-20 2-5 plates ( shrug machine)
Day 4 Legs-
front squat 4 x 10-15 135- 225
Hex shape deadlift 3 x 10-15 135- 315
Lunges 2 x 12 135
Leg extensions 3 x 12-15
Leg curls 3 x 12-15
Standing calf machine 3 x 12-20 200-450 lbs
Donkey calf machine 3 x 12-15 220- 500 lbs
Day 5 Triceps-
Close grip bench 4 x 8-15 135-275 lbs
Dip machine 3 x 10-12 200-260 lbs
Rope pulldowns 2 x 12-15
Overhead extension dumbells 2 x 10-12 70-90 lbs
Incline hammer 2 x 12-15 2-2.5 plates
Flyes 2 x 15
Day 6 Biceps-
Preacher curl 4 x 8-12 65-105 lbs
Alternate db curls 3 x 8-12 35-50 lbs
Hammer curl 2 x 6-8 55-65 lbs
Concentration one arm preacher curl 3 x 10-12
Lat pulldown 3 x 10-15 130-200 lbs
Close grip row 2 x 12-15 180-190 lbs
Day 7 off and another day if needed Is this too much work for all natural? Thanks for help or suggestions
- 07-30-2013, 12:24 AM
Your biceps and triceps are such a small muscle compared to your back/chest/legs....there's no need to devote an entire day for them individually.
6 days a week, as a natural, may not be beneficial, especially 6 days straight. Break it up some and give yourself some off to rest, grow, and recover. IMO, 4-5x a week max.
07-30-2013, 01:10 AM
I guess I should have stated its a six week program for me, as I feel my arms are a lagging body part. Also I tend to flatten out too much if I only work out a body part once a week, any suggestions for twice a week body parts but better volume for natural. Little side note if it helps at all I'm 6'3" 240 lbs 28 yrs old and eat between 4500-5000 calories a day, lots of whole foods
07-30-2013, 09:17 AM
^4x a week, each group of muscles is trained 2x a week. That + Days off + Food= Growth
Or look up Layne Norton's PHAT template
07-31-2013, 11:21 AM
Once I went from a 5 day a week to an upper/lower split then things really took off. I was able to ride that routine for 16 weeks before stalling. The key to the split is that you are not doing the exact same thing for both upper days nor lower days. For instance just looking at chest, if I incline bb, cable incline fly, and dip on monday then I will flat bb, db fly, hammer press on thursday. There are other parts I hit as well but this is an example.
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08-01-2013, 02:41 PM
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08-01-2013, 04:33 PM
It depends on the person. For one person that could be way to much volume and lead to overtraining/under recovering whatever you want to call it, but for another it could be a walk in the park. I train more volume than that and recover just fine, it's all on a person to person basis there is no one size fits all.
08-01-2013, 06:24 PM
As far as the layout/set up!?, IMO there are better setups that would work the entire body better and more frequent with less single day overreaching and again for the "vast majority of lifters" (and especially less advanced men), if they set their sites on working the big 5-7 compound lifts and only doing a few iso moves afterwards would benefit better. It is not that it is too much, it is more too much on one body part for one day and then waiting 7 days to train again those body parts when most everyone can train the biggest musculature of the body 2-3 times per week, especially if they are novices and or intermeds, since the weights they are most likely handling, does not require a huge amount (7 days) of recovery.
After 4-5 or so work sets for a body part ie: chest, and that days inroad is most likely plenty (especially for a natural lifter) where you could then train the shoulders and arms in that same W/O. then hitting them again in day 2-3 days. You get more training in over the week and less overtraining for a specific day.
Depending on ones goals, I might do a more proven 5x5ish type W/O.
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