Is my routine balanced? [Forum Archive]

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Is my routine balanced?

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Posted by: rzieba

I will be doing a push/pull routine and I just need a few suggestions. My routine will be set up like this...

Day 1: Push
Day 2: Pull
Day 3: OFF
Day 4: Legs
Day 5: repeat

The exercises will be as follows

Push

Barbell Bench Press (Incline Dumbell Press every other push day)
Chest flys on Pec Deck
Dips

Military Press (Dumbell Press every other push day)
Lateral Raise

Tricrp Extension

Pull

Deadlift
Chinups (Lateral Pull down every other pull day)
Pullovers
Rows

Shrugs

Barbell Curl (Incline Dumbell Curl every other pull day)

Legs

Squats
Leg extensions
Leg Curl
Calve Raise

The rep range will alternate from 6-8 to 10-12

So thats what I have so far, but I need a few questions answered before I go through with this.

1) Should I go push/pull OFF and then Legs or should Legs fall in between Push and Pull days?

2) Can I do military press on a smith machine and get good results?

3) Should I alternate between chin-ups and pull-downs or should I just stick with chin-ups because they better than pull-downs?

4) Is my routine balanced in terms of exercises for all the muscle groups?

Posted by: CowPimp

1) I think you should insert more rest days unless you plan to vary the intensity and volume significantly each session. The level of effort should also be fairly low on some days to accomodate such a work level.

2) Yes, but I still think the smith machine is crap and shouldn't be used regularly for the same exercise as far as functional strength and integrity of the shoulder joint goes.

3) You can alternate, but I prefer chin-ups/pull-ups by a long shot.

4) Seems balanced enough, although I may possibly toss in an additional pulling movement. Most likely I would do deadlifts on leg day and throw in another upper body pulling movement on that day.

Posted by: rzieba

So you think I won't be able to handle this type of frequency? I could throw in another rest day, but then I'll have 6 days until the cycle is repeated again. I've been reading a lot of articles lately that say training the same muscles every 6-7 days is too long. Or does this only apply to a split like Chest/Tris, Back/Bis, Legs/Shoulders ? Can you help clarify this?

Posted by: Adamjs

You should try to have a two day rest in your regular split somewhere - either that or you will need to periodise your workout more effectively.

Like CP says, without a solid rest period in your split you will need to alter other variables like, for instance, intensity. You cannot go at 100% intensity all the time unless you have enough rest. IRONMAN for instance, recommends a 10 day rest period after 6 weeks (i think?)- check out his subforum at the top. Or checkout some of the designing training routines links and come up with some form of periodisation.

Posted by: CowPimp

Quote:

Originally Posted by rzieba

So you think I won't be able to handle this type of frequency? I could throw in another rest day, but then I'll have 6 days until the cycle is repeated again. I've been reading a lot of articles lately that say training the same muscles every 6-7 days is too long. Or does this only apply to a split like Chest/Tris, Back/Bis, Legs/Shoulders ? Can you help clarify this?

I also believe in higher frequency routines, but you have to balance that out with rest days. I much prefer training 3-4 times per week. You could perform 3 full body routines or an upper-lower split where each workout is performed twice per week. Check the sticky at the top with the articles I put together; it provides examples of each.

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Is my routine balanced?

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