Opinion/help with my workout please
- 07-27-2013, 01:10 AM
Opinion/help with my workout please
Hey all this is how I'm training at the moment I've put it all together myself just after advice or chances you think it might need. Any help would be much appreciated
Deadlift 5 sets 8-10 reps
Wide grip pull-ups 3sets max reps
Lat pulldown 3sets 8-10 reps
Seated row 3sets 8-10 reps
Hammer rows 3set 8-10reps
Easy bar curl 3 sets 8-10reps
Preacher curl 3set 8-10
Dumbbell hammer curl 3set- 8-10
Cable strait bar curl 3set 8-10
Side crunches 3set max reps
Russian twist 3set max reps
Planks 3 sets long as possible
Incline, flat, decline bench 5sets 8-10reps
Machine flat bench 3 sets 8-10reps
Machine decline bench 3sets 8-10reps
Machine pec flys 3sets 8-10
Military shoulder press 3sets 8-10
Dumbbell flys 3sets 8-10
Machine lat raise 3sets 8-10
Easybar upright rows 3sets 8-10
Cable upright rows 3sets 8-10
Tricep dips 3sets 10-15
Cable tricep pulldown 3set 8-10
Cable side lateral raise 3sets 8-10
Squats 5sets 8-10
Incline legpress 5sets 8-10
Machine leg extension 3sets 8-10
Lunges 3 sets 8-10
Laying leg curls 3sets 8-10
Calf raises 3 sets 8-10
Decline crunches 3sets max reps
Leg raises 3sets max reps
Ab crunch machine 3sets 10-15
Then repeat with rest day on Sundays.
- 07-27-2013, 10:00 AM
Are you using those exercises as a referral list of things to do, or is each group, an actual days W/O?
07-27-2013, 10:15 AM
07-27-2013, 11:03 AM
u got a lot of pointless movements dude. and by pointless, i really just mean redundant. and the volume is insane
07-27-2013, 11:17 AM
Agreed with Ungyin Night. You're doing pulldowns right after pull-ups. Seated row then hammer row. Redundant. I'm not trying to sound like a d1ck, but it just looks like you try to touch every machine for each muscle. You could cut out the leg press and leg curls. Do a stiff legged/Romanian deadlift variation instead of leg curls.
Oh, and unless you're juicin-training 6 days straight like that isn't doing you a damn thing.
Ex the upright rows. You do 15 sets combined of incline/flat/decline THEN machine bench pressing THEN more pushing/chest exercises. That's excessive and redundant.
Id recommend a
-Upper(vertical press/vertical pull), type split focusing on compound movements. You'll grow. Diet will give you the looks.
Screw everything being 8-10 reps. Some days I'll do 6 reps for accessory movements, others I'll do 15-20. More does NOT=better.
Train movements and effective muscles.
The only good thing IMO the smith machine is good for....nevermind, I can't think of anything
Download a book called "Starting Strength"
07-27-2013, 11:50 AM
07-27-2013, 12:39 PM
And if most young guys who are interested in just gaining strength and mass followed this type of layout, they would be much further ahead than the glossy mag BBer routines promising bigger guns in 4 weeks.
07-27-2013, 12:50 PM
07-27-2013, 11:55 PM
07-28-2013, 12:01 AM
It's perfectly fine to push and pull the same day. If I flat press then I'll row
If ya shoulder press, follow up with some pull-ups
You can do 2 on 2 off or every other day ect Doesn't matter as long as you have adequate rest
This is all my preference. As a powerlifter, that's how I train. I'm not saying to powerlift, but I honestly believe that this is one of several great ways to train every 'muscle group' multiple times in a week. Bulking/Cutting/BBing/PLing whatever. Others will chime in with what works for them. This is what works for me.
And what you're doing could very well work for you, but I doubt it
07-28-2013, 12:20 AM
07-28-2013, 12:27 AM
I really do recommend finding a proven training program. I tell everyone the same thing and hope others chime in with their thoughts, as I'm not expert. Google 5/3/1, 5x5, Mountain Dog or WSB4SB. Go to Elite FTS and T-Nations and start reading through articles. That peak on the traps that everybody wants, is only a small upper portion of a fairly good sized back muscle. Throw in curls and Tricep work on either or both upper body days. Those exercises are non-taxing and can be done whenever.
Focus on the big parts first, little parts second. Any growth is going to be from your diet, so figure out what your goals are with that.
07-28-2013, 01:09 AM
07-28-2013, 10:50 AM
I think a lot of us who came up thru the trenches learned perhaps the harder way, as Sean mentions. Focusing on less important things like hitting all the groups, angles and all the stuff that keeps you focused away from hard work on a few key heavy BB compound exercises.
Constantly adding weight over the weeks/months to the big stuff ie: squats, deadlifts, OHPs, Rows, BP's... are going to do the absolute most to pack on overall mass and thus add size to your entire frame, (including the arms) Couple that with eating enough and that will be the best program to follow. If you gain #20 of BW, you arms will be bigger, I guarantee it.
Sean mentions his PL'ing program and or lifts, but actually, I feel and have read, that most PL'ers train better or for more overall strength mass than most other lifters, since the prime directive is adding weight and mass to the bar and thus the body's structure and thinking of the body as a whole unit, instead of thinking or training it in pieces or parts. (It is also my opinion, that most oly and PL'ers look more physically solid and complete, since the tie in muscles are all well trained from compound work.) You do not have to lift for singles and PR attempts, but using loads in the 80%+ area of your 1RM, for multi sets and reps, is more or less a proven way to increase overall mass and power throughout the entire body.
I also support say a good 5x5 routine with plenty of eating.
"More" is not better in this game, especially in the little muscle groups like arms etc. Quality of hard work on the big 5, trumps quantity of all the smaller groups and exercises. Keeping things "simple" is also different than keeping them easy. Simple routines can be made into very hard work.
07-28-2013, 01:10 PM
07-28-2013, 02:26 PM
Second might be your protocol ie: sets/reps, but I know a few young guys who used 3x6-10, with the above exercises and did quite well too.
It is just focus in the best or right areas (the big 5-7 compounds) that will garner the biggest overall full body gains.
07-28-2013, 05:26 PM
07-28-2013, 05:45 PM
All the best in getting those goals...!
07-28-2013, 06:58 PM
07-28-2013, 07:20 PM
I'm not too familiar with 5x5 programs, but the majority of my movements in every workout-are compound movements, so I'd say yes- thatd be fine (pending what your program is saying to do)
07-28-2013, 08:51 PM
07-28-2013, 08:58 PM
5x5 relies on full body workouts using mainly compound movements and little to no islations. for example, with madcows 5x5, you do squat ->bench->pendlay row all in the same day. then squat->overhead press->deadlift on the next workout day. its very compound oriented. the trick to it is eating a truck load of food every day
07-28-2013, 09:28 PM
07-28-2013, 11:11 PM
This is the new program I'm gonna follow with rest days between days what do you guys think?
Bench press: 5x5
Incline DB press: 3x6-10
Military, seated or standing: 5x5
dips or skull crushers: 4x6-8
Wide pullups: 4x6-8, if you can do 8 reps for all sets, add weight for last 2
Bent over rows: 4x6
BB curls: 4x6-8
leg press: 3x6-10
glute-ham raise or stiff leg dead: 4x6-10
Standing calf raise, DC style: 1 set, a weight you can handle for 10-12 reps. Squeeze to top, lower SLOWLY, hold in stretched position for 10-15 seconds, repeat for 12 reps.
07-28-2013, 11:16 PM
i like it a lot more thanthe first post. id say go with standing bb press for the shoulder press. its easier to move up in once you learn the form, and you can evolve it into the push press when u get really heavy
07-28-2013, 11:20 PM
You can always cycle through the assistance exercises. Don't neglect uni-lateral work either
07-28-2013, 11:22 PM
07-28-2013, 11:31 PM
07-29-2013, 09:15 AM
Not sure where you got the idea that you cannot work mostly compound lifts, (and in fact chest and shoulders are 2 of the body's rather smaller muscle groups, compared to the larger hips, back and legs) but that is how you build the body to higher work levels, mass and strength.
It is also my opinion, to do most of one's work, standing ie: keeping the spine and hips and legs loaded. Years ago, I found out I was doing the vast majority of my W/O's sitting or laying. Now almost all my work is done standing. Just sayin'
07-29-2013, 08:38 PM
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