Please tell me any adjustments needed

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    Davidlee's Avatar
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    Please tell me any adjustments needed


    2 Minutes Rest Time

    Mon : Chest:
    3x5-8 dumbell press
    3x5-8 incline press
    3x5-8 incline flyes

    Triceps:
    3x5-8 dumbell skullcrushers
    3x5-8 close grip bench
    3x5-8 dumbell kickbacks

    Shoulders:
    3x5-8 side delt raises
    3x5-8 front delt raises
    3x5-8 dumbell shrugs

    Tues: Back:
    4x5-8 wide pullups (weighted)
    4x5-8 dumbell rows
    5x5-8 deadlifts (with barbell or dumbell

    Biceps:
    3x5-8 dumbell curls
    3x21's barbell curls
    3x5-8 reverse barbell curls

    rear delts :
    3x5-8 reverse flyes - if done the day before, these will lower the amount of weight you can do pullups with.

    Wed: Legs:
    3x5-8 lunges
    3x5-8 skateboard squats
    3x5-8 stiff legged deadlifts - these target hammies better than good mornings.
    3x5-8 one legged calf raises
    3x5-8 leg extensions

    Thur: Chest:
    3x5-8 weighted dips
    3x5-8 barbell bench
    3x5-8 incline bench

    Triceps:
    barbell skullcrushers (overhand)
    barbell skullcrushers (underhand)

    Shoulders:
    3x5-8 standing overhead barbell press
    3x5-8 wide upright rows - close grip targets traps.
    3x5-8 close grip upright rows

    Fri: Back
    5x5-8 chin ups (weighted)
    5x5-8 barbell rows
    5x5-8 good mornings

    Biceps:
    3x12 incline dumbell curls
    3x12 hammer curls
    3x12 pinwheel curls (youtube has these)

    A very smart guy I met here made this for me ,but others tell me it's too much for me ,and I think the guy who made it thought I was more advanced. I'm 6'3'' about 185 with under a year of weight lifting under my belt.. Please tell me what I need to change. I don't think im giving my muscles time to repair..

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    1. why 2 minute rest time? unless you are squatting or going for personal best, keep it at 20 - 30 seconds between sets

    2. shouldnt be hitting any bodypart more than once a week, unles you are juicing of course. instead do chest/tris, back/bi's, and legs all once a week. so 3 workouts. use all the exercises he gave you but switch them with each other every week.

    3. space it out more so you can recover better. monday: chest/tris, wed: legs, friday: back/bis

    3. skull crushers. I personally dont do those they make my elbows hurt and feel weird. you can hit your tris very well with close grip bench. try using the EZ curl bar and a spotter. also you can do a variety exercises with rope for tris

    4. at your level it will probably be difficult to do weighed dips/pullups. start doing as many as you can with bodyweight and build up from there.
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    Yes your right I can't do weighted dips or pushups yet ,and I kinda like skullcrushers. Oh and also I do not have a spotter. I have my own set up at my house so it's all on me. The reason I keep it at 2 minutes rest time is because I am trying to build strength/mass more than I am trying to build mass/strength. I don't want to be one of those guys who are rock solid, big as a house benching 225...
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    add an extra off day or two, instead of having the rotation be 7 days with 2 days off, make it 8 or 9 days with 3 or 4 days off. I work out every other day.
    This space for rent

    Phenadrol Log http://anabolicminds.com/forum/suppl...-hell-did.html - AMAZING fat loss results so far
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    Quote Originally Posted by Davidlee View Post
    Yes your right I can't do weighted dips or pushups yet ,and I kinda like skullcrushers. Oh and also I do not have a spotter. I have my own set up at my house so it's all on me. The reason I keep it at 2 minutes rest time is because I am trying to build strength/mass more than I am trying to build mass/strength. I don't want to be one of those guys who are rock solid, big as a house benching 225...
    20-30 sec rest periods are optimal for hypertrophy (building muscle), you will also build strength and muscle endurance. If you wanna go for just strength then start bench/snatch/clean/squat only and keep the reps at minimum. Because now you are doing a bodybuilding workout and resting like you are going for a 1 rep max. You need to choose.
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    Quote Originally Posted by AntonG42O View Post
    20-30 sec rest periods are optimal for hypertrophy (building muscle), you will also build strength and muscle endurance.
    says who? do u have anything to back that up? I find that hard to believe as the lactic acid takes longer than that to dissipate and also strength will b much lower as apposed to waiting a min or two
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    Quote Originally Posted by AntonG42O View Post
    20-30 sec rest periods are optimal for hypertrophy (building muscle), you will also build strength and muscle endurance. If you wanna go for just strength then start bench/snatch/clean/squat only and keep the reps at minimum. Because now you are doing a bodybuilding workout and resting like you are going for a 1 rep max. You need to choose.
    20-30 seconds is for muscular endurance, not hypertrophy. 60-90 seconds is ideal for hypertrophy (along with a good amount of TUT). 2 minutes is not that long of a rest period for hypertrophy purposes.
    M.Ed. Ex Phys
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    well that all depends on how long you spend actually lifting. hypertrophy is maximized using a 1:1 work - rest ratio (meaning you rest for same amt of seconds that you lift).

    So if your sets are 60-90 seconds then that is correct. I do mostly circuit training and very short rest periods for mma. However if you are going for strength, rest periods should be increased to 3 to 5 minutes to allow full phos****en recovery before the next set. Those rest periods + heavy training loads also = higher testosterone output.


    *Kraemer, W.J. Endocrine responses and adaptations to strength training. In: Strength and Power in Sports, P. Komi, ed. Oxford: Blackwell Scientific. 1992. pp. 291-304.
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    hahahaha phosph@gen is being censored, i guess ph@g closely resembles f@g
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    So 2 minutes is not that long? I really need to know this. It's crucial..
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    I just read 3 - 6 minutes would be the best for maximum strength gains and if I do like 4 reps with 90% of my max as the weight lifted

    http://www.pponline.co.uk/encyc/reco...er-gains-40812
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    Try switching up you rep range throughout your workout (e.g. 3-5 for you first lift and 8-12 thereafter).
    M.Ed. Ex Phys
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    Quote Originally Posted by Rodja View Post
    Try switching up you rep range throughout your workout (e.g. 3-5 for you first lift and 8-12 thereafter).
    Alright, would you tell me please what I need to change about my workouts. I do not have much lifting experience under my belt and I don't seem to be getting much gains. Should I only work 1 muscle group each day of the week and rest weekends?
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    Quote Originally Posted by Davidlee View Post
    I just read 3 - 6 minutes would be the best for maximum strength gains and if I do like 4 reps with 90% of my max as the weight lifted

    http://www.pponline.co.uk/encyc/reco...er-gains-40812
    Yea that information is correct. The only thing is, the exercises you chose are more geared towards bodybuilding. Most of those are isolation exercises and will not build strength as well compound movements (squat,bench,clean,snatch, deadlift). If you want to get stronger at moving an object from Point A to Point B, then don't waste time with skull crushers, curls, etc. Even if you are busting your ass with 90% load but doing bodybuilding exercises and resting 3-5 min this is a waste of time. You wanna get really strong? Find a good powerlifting workout (bench/squat/clean/deadlift) and follow it. The workouts you originally posted are for bodybuilding.
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    I'm going to make up a new routine and post it for you guys to look and tell me if it is right or not..
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    Mon: Chest:
    Barbell Bench Press 4x12
    Incline Dumbbell Bench Press 4x10

    Tricep's:
    Close Grip Bench Press 4x8
    Dips 4x Max

    Tues: Leg's:
    Deep Squats 4x 12/10/8/6
    Stiff Legged Deadlifts 4x 12/10/8/9
    Dumbbell Lunges 4x 8 (Each Leg)

    Abs:
    Lying Floor Leg Raise With Crunch 5x 20

    Wed: Rest Day

    Thurs: Back: Bicep's:
    Wide Grip Pullup 4x 12
    Chin Ups 4x 10
    Bent Over Barbell Rows 4x 12
    Cable row 4x 10

    FrÔ: Shoulders:Trap's:
    Military Press 4x 12/10/8/6
    Alternate Arm Seated Dumbbell Press 4x 10
    Shrugs 4x 8
    Upright rows 4x 12

    Ab's:
    Bicycle Floor Ab Crunch 5x 20

    Sat & Sun Rest Days

    Please tell me what workouts to add to each day and what rest times I should use.
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    Bro thats a great workout for someone with your level of experience. The only thing I would do is maybe add the shoulders to the chest/tris and do traps with back. But thats just me and I like to load up on exercises. Also try deadlifts, there are many tutorials on here and other sites about how to do them right. You can do deads either with back or legs, I usually do them after squats but its up to you. Try adding some more ab exercises, lateral leg raises hanging from a bar, pike ups, etc.

    So in terms of rest time, keep it at a 1:1 ratio. So if you are doing a set for 40 seconds, then rest for the same amount. You'll be able to tell after a couple workouts what that time should be. This is a good start and you will gain plenty of strength, believe me. After a while you can experiment with that and change it up. Good job putting this together!
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    Appreciate the info bro..
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