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Faliure
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Posted by: Fashong
Should I train everything to faliure is it better then just workout out without doing that??
Posted by: Machher
failiure is great if you have the time. but not recommended if you are doing a bodypart more than once every 7 days.
what are your goals...
Posted by: Fashong
My goals are to improve on strength here is my current routine...
Day 1 : Chest, Shoulders, Biceps, Abs
Chest
Flat Barbell Bench Press: 3 x 6-8
Dips: 2 x 6-8
Shoulders
Seated Dumbbell Press : 2 x 6-8
Standing Lateral Raises : 1 x 10
Biceps
Standing EZ Curl Bar Curls : 3 x 6-8
Concentrated Curls : 2-3 x 6-8
Abs
Weighted Crunches : 2 x 20
Swiss ball side crunches : 1 x 20 each side
Day 2 : OFF
Day 3 : Back
Back
Deadlifts : 3 x 6-8
Chin ups : 2 x 6-8
DB rows: 2 x 6-8
DB shrugs: 1 x 10
Day 4 : OFF
Day 5 : Legs, Biceps, Triceps
Triceps
Close-Grip Bench Press : 2-3 x 6-8
Skullcrushers: 2 x 8-10
Biceps
Standing EZ Curl Bar Curls : 3 x 6-8
Concentrated Curls : 2-3 x 6-8
Legs
Squats : 3 x 6-8
Leg press : 2 x 6-8
Stiff Legged Deadlifts : 2 x 6-8
Leg Curls : 1 x 6-8
Standing Calve Raises : 4 x 10
Posted by: soxmuscle
Looks like a pretty good routine compared to what most noobies are doing.
Posted by: XcelKrush
You should take something from day 1 and put it in your back workout. That way you can balance out your workouts.
Posted by: Fashong
What should I take from day 1 and put there?? abs?
Posted by: Machher
no leave it there... fresh abs are important for exercising the back
keep shoulders and chest away from tricep workout you dont wanna overtrain. not bad...
if you are just starting our yeah go to failiure if you have the time.
if you have more than a year of experience you should concentrate on how fast you recover. taking triceps to failiure would probably result in your triceps being sore and are is your soreness relieved in 2 days? same thing applies
same thing applies with ab and back workouts.
Posted by: Fashong
so I just keep working out untill I can't do anymore for triceps?? DO as many sets as I can?
Posted by: rburton
Fashong, you may be overtraining. You have the right idea by emphasizing a major bodypart each workout: chest/back/legs. By concentrating on these areas you will make substantial gains.
My initial training (at age 15) was in powerlifting and I used the following routine (all posted sets are work sets):
A: LEGS
Squat: 1-2 sets x 3-5 reps
Leg Extension: 1-2 sets x 10-12 reps
Leg Curl: 1-2 sets x 10-12 reps
Calf Raise: 1-2 sets x 20-25 reps
Crunch/Sit-up: 1-2 sets x 20-25 reps
B: CHEST/SHOULDERS/TRICEPS
Bench Press: 1-2 Sets x 3-5 reps
Dumb bell flye: 1-2 sets x 8-10 reps
Dip: 1-2 sets x 3-5 reps
Overhead Press: 1-2 sets x 3-5 reps
Close-Grip Bench: 1-2 sets x 3-5 reps
French Curl; 1-2 sets x 10-12 reps
C: BACK
Deadlift: 1-2 sets x 3-5 reps
Underhand Pulldown/Underhand Chin: 1-2 sets x 6-10 reps
Bent-over Row: 1-2 sets x 3-5 reps
Barbell Curl: 1-2 sets x 6-10 reps
Reverse Curl: 1-2 sets x 10-12 reps
Each workout occurred every 3-5 days. (BTW, I learned this routine from lifters who competed at the state, regional, and national levels.)
Currently, I am 43 yr. old and I have trained consistently since I was 15, with only two substantial layoffs (greater than 6 months--once due to injuries, the other time for personal reasons). Because of family/work demands, I now train once every 7-14 days, rotating between two full-body routines of 5-7 total sets per workout with each set taken to at least positive muscular failure. Each workout is based on a foundation of the major core exercises (squat/leg press/deadlift, dip/bench, pulldown/chin/row, overhead press) along with various accessory exercises (curl, crunch, calf raise).
Posted by: Fashong
Well, I don't know untill I have tried right?? Hopefully I will not lose any strength.
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Faliure
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