Would like some inpute on my routine:

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    Smith1108's Avatar
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    Would like some inpute on my routine:


    I have been doing heavy for around 6 weeks now and i have plateaued so i am looking to break this plateau by switching to more reps more volume...

    New Routine will be 3 sets 12-10 reps each set:
    Day1:
    A1:
    Flat Bench x 3 12/12/10
    BB Incline x 3 12/12/10
    DB Flyes x 3 12/12/10
    Shoulder Press 3 x12/12/10
    Lat Raises 3 x 12/12/10
    Rear Delt Raises 3x12/12/10
    Skull Crushers 3x12/12/10
    Tricep Pushdown 3x12/12/10

    Day2:
    B1:
    Pull Ups x 3 12/12/10
    DeadLift x 3 12/12/10
    CG Pulldown 3 x 12/12/10
    BB Rows x 3 12/12/10
    BB Curls 3x12/12/10
    Preacher Curls 3 x 12/12/10
    DB Curls 3x 12/12/10


    Day3:
    OFF

    Day4:
    A2:
    DB Bench x 3 12/12/10
    DB Incline x 3 12/12/10
    Cable Flyes x 3 12/12/10
    DB Shoulderpress 3 x12/12/10
    BB Shrugs 3 x 12/12/10
    Lat Raises 3x12/12/10
    DB Tricep Ext 3x12/12/10
    Kickbacks 3x12/12/10

    Day5:
    B2:
    Pull Ups x 3 12/12/10
    CG Pulldown 3 x 12/12/10
    T-Bar Rows x 3 12/12/10
    BB Rows x 3 12/12/10
    BB Curls 3x12/12/10
    Hammer Curls 3 x12/12/10
    Concen Curls 3 x 12/12/10

    Day6:
    C2:
    Squat 12/12/10
    SLDL 12/12/10
    DB Lunges 12/12/10
    Calfs 12/12/10
    Abs
    OFF

    Do you think its to much volume?

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    Quote Originally Posted by Smith1108 View Post
    Do you think its to much volume?
    Personally, yes.
  3. Registered User
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    What do you think i should change then?
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    Quote Originally Posted by Smith1108 View Post
    What do you think i should change then?
    I used to be on a five day split, but recently began DC training. I am loving it. MWF heavy lifting. Cardio on T/TH/S.

    Here is some info if you are interested:

    http://dc-training.blogspot.com/

    DC Training For Beginners

    http://www.intensemuscle.com/showthread.php?t=19724

    http://www.pbnation.com/showthread.p...6#post68621326

    from 5x5 to DC
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    Well like on day 1, I wouldn't go straight into bb incline from flat bench. Put the rear deltoid raises in between. Or do abs/legs in between. To rest the tris and chest in between. Use that same approach on all your exercise programs.
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    Quote Originally Posted by Smith1108 View Post
    I have been doing heavy for around 6 weeks now and i have plateaued so i am looking to break this plateau by switching to more reps more volume...

    New Routine will be 3 sets 12-10 reps each set:
    Day1:
    A1:
    Flat Bench x 3 12/12/10
    BB Incline x 3 12/12/10
    DB Flyes x 3 12/12/10
    Shoulder Press 3 x12/12/10
    Lat Raises 3 x 12/12/10
    Rear Delt Raises 3x12/12/10
    Skull Crushers 3x12/12/10
    Tricep Pushdown 3x12/12/10

    Day2:
    B1:
    Pull Ups x 3 12/12/10
    DeadLift x 3 12/12/10
    CG Pulldown 3 x 12/12/10
    BB Rows x 3 12/12/10
    BB Curls 3x12/12/10
    Preacher Curls 3 x 12/12/10
    DB Curls 3x 12/12/10


    Day3:
    OFF

    Day4:
    A2:
    DB Bench x 3 12/12/10
    DB Incline x 3 12/12/10
    Cable Flyes x 3 12/12/10
    DB Shoulderpress 3 x12/12/10
    BB Shrugs 3 x 12/12/10
    Lat Raises 3x12/12/10
    DB Tricep Ext 3x12/12/10
    Kickbacks 3x12/12/10

    Day5:
    B2:
    Pull Ups x 3 12/12/10
    CG Pulldown 3 x 12/12/10
    T-Bar Rows x 3 12/12/10
    BB Rows x 3 12/12/10
    BB Curls 3x12/12/10
    Hammer Curls 3 x12/12/10
    Concen Curls 3 x 12/12/10

    Day6:
    C2:
    Squat 12/12/10
    SLDL 12/12/10
    DB Lunges 12/12/10
    Calfs 12/12/10
    Abs
    OFF

    Do you think its to much volume?
    Whether or not the volume is too much for you depends on how experienced of a trainee you are and whether or not you have done something like this before - for example, it wouldn't be too much volume for me, but for a beginner or someone who does not have an athlete;s background, it's definitely too much volume.

    You're also doing a lot of work for your arms, adding them in at the end of every session, and you really do not need to, especially since they are getting work with the chest and back compounds. I do recommend looking at your training programme and changing it.

    If you're going to stay with that order re sessions, then I would change it to something more like the following, for example:

    Day 1:
    Flat Bench x 3 12/12/10
    BB Incline x 3 12/12/10
    DB Flyes x 3 12/12/10
    Abs

    Day 2:
    Pull Ups x 3 12/12/10
    DeadLift x 3 12/12/10
    CG Pulldown 3 x 12/12/10
    BB Rows x 3 12/12/10

    Day 3:
    OFF

    Day 4:
    BB Shoulder Press 3 x12/12/10
    DB Shoulder Press 3 x12/12/10
    Lat Raises 3 x 12/12/10
    Rear Delt Raises 3x12/12/10

    Day 5:
    Skull Crushers 3x12/12/10
    Tricep Pushdown 3x12/12/10
    DB Tricep Ext 3x12/12/10
    BB Curls 3x12/12/10
    Preacher Curls 3 x 12/12/10
    DB Curls 3x 12/12/10

    Day 6:
    Squat 12/12/10
    SLDL 12/12/10
    DB Lunges 12/12/10
    Calfs 12/12/10
    Abs

    Day 7:
    OFF

    I would also actually recommend doing Legs or your weakest body-part as your first session of the week and go from there.

    If you're not sure what you're doing, then I recommend that you get yourself a trainer who does.

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
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    A1:
    Flat Bench
    BB Incline
    DB Flyes
    Shoulder Press
    Lat Raises
    Pull Ups
    BB Rows

    B1:
    BB Curls
    Hammer Curls
    Preacher Curls
    DB Tricep Ext
    Tricep Pushdown
    Tricep Kickbacks

    C2:
    DeadLift
    DB Lunges
    Leg Curls
    Front Squat
    Calf Raises

    A2:
    DB Bench
    DB Incline
    Cable Flyes
    DB Shoulderpress
    Rear Delt Raises
    T-Bar Rows
    Pull Ups
    B2:
    BB Curls
    DB Curls
    Concentration Curls
    Skull Crushers
    Tricep Pushdown
    Cable Pulldown
    C2:
    Squat
    SLDL
    DB Lunges
    Calfs
    Abs

    What about this?
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    Quote Originally Posted by Smith1108 View Post
    A1:
    Flat Bench
    BB Incline
    DB Flyes
    Shoulder Press
    Lat Raises
    Pull Ups
    BB Rows

    B1:
    BB Curls
    Hammer Curls
    Preacher Curls
    DB Tricep Ext
    Tricep Pushdown
    Tricep Kickbacks

    C2:
    DeadLift
    DB Lunges
    Leg Curls
    Front Squat
    Calf Raises

    A2:
    DB Bench
    DB Incline
    Cable Flyes
    DB Shoulderpress
    Rear Delt Raises
    T-Bar Rows
    Pull Ups
    B2:
    BB Curls
    DB Curls
    Concentration Curls
    Skull Crushers
    Tricep Pushdown
    Cable Pulldown
    C2:
    Squat
    SLDL
    DB Lunges
    Calfs
    Abs

    What about this?
    You're all over the place - I really do recommend that you listen or get yourself a trainer.

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
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    Rosie this routine is coming straight from a strength and conditioning coach and a personal trainer i am deployed overseas he is in my unit he has been helping me the problem is i don't agree with everything he is saying such as these routines... I Usually do routines such as you posted I have always done 4-6 weeks Heavy, 6-8 Weeks Light 4-6 weeks Volume, 6-8 Weeks Heavy and 4-6 weeks light and repeat... and i have always done a 4 day split working different muscle groups... He is saying to do this routine for volume... He says i will get more growth because i am hitting the muscle more frequently...
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    Quote Originally Posted by Smith402 View Post
    Rosie this routine is coming straight from a strength and conditioning coach and a personal trainer i am deployed overseas he is in my unit he has been helping me the problem is i don't agree with everything he is saying such as these routines... I Usually do routines such as you posted I have always done 4-6 weeks Heavy, 6-8 Weeks Light 4-6 weeks Volume, 6-8 Weeks Heavy and 4-6 weeks light and repeat... and i have always done a 4 day split working different muscle groups... He is saying to do this routine for volume... He says i will get more growth because i am hitting the muscle more frequently...
    I don't post those kinds of routines - if you are talking about my personal training, then I train specific for ME.

    Hitting the muscle more frequently does not mean more growth - your NUTRITION is going to primarily determine your growth. As far as doing isolation exercises for your arms, this is not necessary, and you don't need to hit arms every day - if you're not giving yourself adequate recovery time, then you will slow your progress, since results happen IN your RECOVERY time.

    Like I said, you can take this and modify it.

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
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    Too much isolation exercises
    Too much upper body pushing work
    Not enough lower body work
    Not enough upper body pulling work
    No stabilizer/ancillary/fixator work - external rotator cuff, scaptions, scap retractors, hip abductors, etc.

    Br
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    Quote Originally Posted by ZiR RED View Post
    Too much isolation exercises
    Live and die by compounds!
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