Idea for new workout routine. What do you think?

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  1. Quote Originally Posted by UGHQTempus View Post
    Do rest pause until you get to 20.
    Do I up the weight on the single sets, when I can get to 25 and don't have to do rest pause, or just when I get to 25 reps?


  2. Quote Originally Posted by DerickVonD View Post
    Do I up the weight on the single sets, when I can get to 25 and don't have to do rest pause, or just when I get to 25 reps?
    When you get a single set to 25.

  3. Does it matter if I do the overhead DB extension standing or seated. I could do it seated on the bench, but I don't have a chair with a back part that doesn't go all the way up to the bottom of my head. Also, does it matter if I do the lat raises in front of the thighs or at the sides?
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    Quote Originally Posted by DerickVonD View Post
    Also, does it matter if I do the lat raises in front of the thighs or at the sides?
    The position of those exercises target different muscles, so yes, it matters.
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  5. Quote Originally Posted by B5150 View Post
    The position of those exercises target different muscles, so yes, it matters.
    x2

    lateral raises - to the side
    front raises - to the front

    since your front delts get blasted by the overhead pressing, the medials need to some attention too.

  6. Quote Originally Posted by DerickVonD View Post
    Does it matter if I do the overhead DB extension standing or seated. I could do it seated on the bench, but I don't have a chair with a back part that doesn't go all the way up to the bottom of my head. Also, does it matter if I do the lat raises in front of the thighs or at the sides?
    I usually do my overhead extensions standing. You can either do them one arm at a time or 2 handed. I'd recommend alternating every workout.

  7. I didnt know id be so weak at chinups. It seems I can't really do pullups yet. I have to bend my knees to do them. The rack I have isn't really a power rack, it just goes up so you can do squats. In fact once I hit 300 on squats or the bench I'll have to sell my bench and get a real power rack or just goto the gym(which I'll hate).

  8. I woke up today my triceps were a little sore even though I didn't work them yesterday atleast not directly. I did the monday routine
    DB rows (2 sets)
    BB curl (1 set)
    Hammer curls (1 set)
    Reverse DB Wrist Curl (1 set)
    chinups
    I didn't do deads yesterday, because my lower back was still slightly sore. Do you think the Also, I was thinking of changing the routine to this
    Monday back and biceps
    Wednesday Chest and Triceps
    Friday Legs
    Saturday Shoulders

    This would be an easier schedule for me, because it would better fit into my college schedule.

  9. Quote Originally Posted by DerickVonD View Post
    I woke up today my triceps were a little sore even though I didn't work them yesterday atleast not directly. I did the monday routine
    DB rows (2 sets)
    BB curl (1 set)
    Hammer curls (1 set)
    Reverse DB Wrist Curl (1 set)
    chinups
    I didn't do deads yesterday, because my lower back was still slightly sore.
    Deads are the most important part of that whole workout. If you are too sore do to them then push the workout back a day. There is no sense in doing 4 arms sets and only 2 back sets.

    Quote Originally Posted by DerickVonD View Post
    Do you think the Also, I was thinking of changing the routine to this
    Monday back and biceps
    Wednesday Chest and Triceps
    Friday Legs
    Saturday Shoulders

    This would be an easier schedule for me, because it would better fit into my college schedule.
    Thats cool. The only thing that matters is getting enough rest between workouts. The actual day of the week doesn't matter. And you don't need to fit the whole thing in 7 days. Be creative.

  10. wow you weren't kidding when you said my quads would hate it. All muscles in my legs are sore. Also I notice on the routine I have there isn't reverse calf raises. I can only do reverse calf raises one leg at a time though if I were to do them, since I don't have a calf black.

  11. I was also wondering if I could do goodmornings instead of sldl, since the good mornings are alittle easier for me.

  12. soooo many working sets
    looks like this should be a 3 day program to avoid overtraining

  13. Quote Originally Posted by DerickVonD View Post
    I was also wondering if I could do goodmornings instead of sldl, since the good mornings are alittle easier for me.
    Do the SLDLs - you'll get better forearm work and you should be able to go heavier. I say your other post with you squat and deadlift numbers - they are really low. You need to work on all style of deads to help get the muscles firing correctly.

  14. Quote Originally Posted by UGHQTempus View Post
    Do the SLDLs - you'll get better forearm work and you should be able to go heavier. I say your other post with you squat and deadlift numbers - they are really low. You need to work on all style of deads to help get the muscles firing correctly.
    When I get to the number of reps I need for my leg workouts do I still only up the weight by 10%

  15. Quote Originally Posted by DerickVonD View Post
    When I get to the number of reps I need for my leg workouts do I still only up the weight by 10%
    Yes.

  16. With the current routine, that I am on, will my shin muscles get worked? Before I changed routines I was doing reverse calf raises. one leg at a time though since I dont have a calf block.

  17. Quote Originally Posted by DerickVonD View Post
    With the current routine, that I am on, will my shin muscles get worked? Before I changed routines I was doing reverse calf raises. one leg at a time though since I dont have a calf block.
    You'll get indirect work with squats, deads and sldls.

    Let me be frank - you need to build major mass using compound lifts before you worry about accessory muscles. Once you bench, squat and dead over your body weight, for reps, we can change things up. You need to focus you energy on getting a good base.

  18. I realized after doing the routine, that my legs need at least 3 days to rest between deadlifts and squats. So I was thinking of doing my routine like this:
    Day 1: Back and Biceps
    Day 2: Chest and Triceps
    Day 3 off
    Day 4: Shoulders
    Day 5: Legs
    day 6 off
    day 7 off
    day 8 off
    repeat back to day 1

  19. Quote Originally Posted by DerickVonD View Post
    I realized after doing the routine, that my legs need at least 3 days to rest between deadlifts and squats. So I was thinking of doing my routine like this:
    Day 1: Back and Biceps
    Day 2: Chest and Triceps
    Day 3 off
    Day 4: Shoulders
    Day 5: Legs
    day 6 off
    day 7 off
    day 8 off
    repeat back to day 1
    I'd move shoulders to day 6. This will give your delts and tris rest after being abusing on chest day. Otherwise thats a good move.
  

  
 

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