Power cage and Barbell set - critique my routine please!
- Thread starter thewolf49
- Start date
asooneyeonig
Well-known member
why not use a proven program?
if you want to stick with that i would drop the curls and close grip. and i would alternate bench with overhead and rows with pullups.
also, what is your progression plan? what is the starting percentages? do they change over the course of the week?
if you want to stick with that i would drop the curls and close grip. and i would alternate bench with overhead and rows with pullups.
also, what is your progression plan? what is the starting percentages? do they change over the course of the week?
asooneyeonig
Well-known member
cause that would be 2 pressing movements to 1 pulling movement. in the long run that will lead to an imbalance and possibly shoulder issues. time always reveals problems in your program. so dont have them in the first place.
thewolf49
Member
Ok - thanks for the info!
PaulBlack
Well-known member
I'm with following a more proven routine and maybe breaking the exercises up more over the week, but if your head is set in that then, I might think twice about adding #5 every W/O since in only a month you will be adding #60 to the lifts (you may hit a wall pretty quick!?) and a slower progression may garner longer and better/smoother results. Think longer term IMO. You may want to squat hard on Monday, but DL hard on Friday for instance. So doing a more HLM set up too maybe something to ponder!?
Also iso exercises for say arms may respond better to 3x8-10 reps instead of say x5's.
Also iso exercises for say arms may respond better to 3x8-10 reps instead of say x5's.
dds
Active member
this..........there are so many programs out there i dont know why people must make soemthing up instead of starting off right
dds
Active member
Starting Strength (Mark Rippetoe) would be a great progam if you have not spent much time around a barbell or if you have spent some time in the weight room look at Jim Wendlers 5/3/1.
PaulBlack
Well-known member
You would not have to necessarily do say, cleans or the like, but a more simple layout spreading what you have over the 3 days might work better and you can put more focus into 3-4 exercises, pushing harder say 1 or 2 of them, than say 7-8 every other day.
You want to try and keep things interesting by seeing gains and progressions happen, so if you load up on too much and cannot see progress, sometimes (if not many times) it leads guys to doing to much switching or CRCing and even worse, quitting altogether.
Simple Example
Day 1:
Squats 3-5x5
Standing OHP's 3x5-8
Rows 3x8
Arms 3x8-10
Abs 2x12-20
Day 2:
Flat BP's 5x5
Leg Presses 3x8-10
Chins 3x5-8
Forearms/Grip work
Day 3:
Deadlift 2x5
Incline Presses or OHP's 3x8
Rows or Pull Dwns 3x8
Arms 3x8-10
Abs 2x12-20
You are hitting the major body's mass and compound exercises 2/2-1/2 times per week. As you get more and more into the program and are adding weight and intensity, you can squat hard say Monday, but do Leg presses with lighter intensity on say Wed. then hit DL's medium heavy that Friday, but then the next week medium up on the squats to hit a heavy DL session the next Fri. This way you can drag a cycle of gaining out longer and add weight to the bar weekly at first (especially on the big stuff) and a pound or so a week on the smaller groups and say arms etc.
As you get more advanced and learn how your body responds to certain lifts etc. you can move into more advanced protocols, add in say cleans or more explosive moves change programs after cycles etc. and such, but IMO it is important to keep the big 5-7 compound exercises always in the foreground, trying to add weight, in order to gain strength and mass (if that is mostly your goals!?)
Also as you get more advanced you may want to break up the W/O's into upper and lower body splits.
You want to try and keep things interesting by seeing gains and progressions happen, so if you load up on too much and cannot see progress, sometimes (if not many times) it leads guys to doing to much switching or CRCing and even worse, quitting altogether.
Simple Example
Day 1:
Squats 3-5x5
Standing OHP's 3x5-8
Rows 3x8
Arms 3x8-10
Abs 2x12-20
Day 2:
Flat BP's 5x5
Leg Presses 3x8-10
Chins 3x5-8
Forearms/Grip work
Day 3:
Deadlift 2x5
Incline Presses or OHP's 3x8
Rows or Pull Dwns 3x8
Arms 3x8-10
Abs 2x12-20
You are hitting the major body's mass and compound exercises 2/2-1/2 times per week. As you get more and more into the program and are adding weight and intensity, you can squat hard say Monday, but do Leg presses with lighter intensity on say Wed. then hit DL's medium heavy that Friday, but then the next week medium up on the squats to hit a heavy DL session the next Fri. This way you can drag a cycle of gaining out longer and add weight to the bar weekly at first (especially on the big stuff) and a pound or so a week on the smaller groups and say arms etc.
As you get more advanced and learn how your body responds to certain lifts etc. you can move into more advanced protocols, add in say cleans or more explosive moves change programs after cycles etc. and such, but IMO it is important to keep the big 5-7 compound exercises always in the foreground, trying to add weight, in order to gain strength and mass (if that is mostly your goals!?)
Also as you get more advanced you may want to break up the W/O's into upper and lower body splits.
rockme
Member
Practical Programming by Mark Rippetoe. Excellent beginner full body barbell workouts in that book. Wish I knew about this book when I was a beginner as I ended up wasting years of training on BS "bodybuilding" workouts
