Review my weight training routine..
- 09-06-2012, 11:24 AM
lol. but seriously. even if your legs are bigger, still work them as the gains will slow down. you could at least spend time on mobility and strength so you can train for more years without injury.
why its terrible, here are some points.
1)upright rows are horrible for your shoulders. i will let you do some googling on what it does, mainly impingement. many people do it to hit the medial delts and upper traps. you could be doing overhead press for the delts and get more out of it with less chance of injury. throw in some cleans, snatches, seated goodmornings, and/or facepulls and your upper traps will thank you as well.
2)your exercise selection gives you twice as much work on the smallest muscles. that should be reversed if anything or at least balanced. the biceps, shoulders and triceps are movers in bench and rows. so i ask, why not do more for chest and back?
3)where is you progression in load? when do you up the weight, or up the sets, or up the reps, etc? do you have a deload week? do you need one?
4)trunk work? you know, abs, low back, hips. mobility work for the hips and shoulders, you know prehab stuff. you could lift more with overhead presses, squats, deadlifts, rows, etc with a stronger more mobile trunk and hips.
5)only doing legs as an afterthought can in the long run produce imbalances on your physique. as mentioned above you could work on mobility and strength with your legs which can and will improve the rugby you also play
now i understand if you dont believe in a workout. many people will not put in their all into a plan they dont want to do so no matter how great it is it wont work cause the person did not work.
i would take a note from dan john for your workout ideas.
i like to recommend using the biggest bang for your buck on full body. in other words only use isolation to work on a weakness or injury, not as a bread and butter move. using isolation on full body workouts is like majoring in the minors. try to train these 5 movements and in this order of importance:
you could try:
fill in the holes for weaknesses or injuries
you cover all 5 movements plus more for injury prevention. do this 3 times a week. so one week you will do workout a twice, the next workout b twice. simple, covers all the bases.
i think it was pavel tsatsouline that wrote about a strength program that was as simple as something like deadlifts and dips. 3 or more times a week and thats it. do those with enough volume each workout, eat enough food, and you will grow.
the point is keep it simple. do major movements as 80% of your work. leave the 20% for fluff, mobility, prehab, etc. and do what works as proven by a hundred plus years of results from those before us.you can call me "ozzie" for short.
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