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made some changes!

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Posted by: danchubbz

Since most of you thought I had way too much volume in my last strength program I have read up on some of Cowpimps suggestions on how to design an effective routine, how's the following?

It's a 4 day split, Push/Legs/Pull and repeat with at least one day between each session.

Push:
1. Flat DB Bench - 8,5,5,3
2. Incline DB Press - 8,5,3
3. DB Flyes - 8,8
4. Weighted Dips - 8,5,5,3
5. Behind Neck Press (Smith)- 8,5,3
6. BB Military Press - 8,5,5,3
7. DB Side raise - 8,8

Legs:
1. Squats - 8,5,5,3
2. Deadlifts - 8,5,5,3
3. Straight Leg Deads - 8,5
4. Leg Extensions - 8,5
5. Calf raise (Seated) - 10,10

Pull:
1. Weighted Pull-Up's - 8,5,5,3
2. Bent Over Rows - 8,5,3
3. Single arm DB Rows - 8,5
4. Bicep Curl - 8,8
5. Upright-Rows - 8,5,5,3

I realise there's quite a few exercises in the push routine but I don't want to neglect either my chest or shoulders. If I have to cut some out which one's do you recommend.

I will be following a good diet to maintain this high intensity routine and taking supplements (Creatine, BCAA's, Glutimaine and Protein drinks)

All feedback most welcome.

Posted by: CowPimp

I wouldn't go so heavy on everything all the time. Cycle between periods of higher and lower intensity training, or pick one exercise each workout to go kind of heavy on. You also have far too much pressing relative to pulling movements. Any powerlifter will tell you how the upper back is super important in all 3 of the big lifts.

Posted by: Triple Threat

I'd skip the DB flyes and Behind the neck press. And aren't upright rows a shoulder exercise?

Posted by: danchubbz

I think without the behind the neck press I don't think there's enough exercises for the shoulders, the upright rows obviously are shoulder exercises but they are a pulling movement!!!!

I think as well for the other reply I reckon just going heavy on just exercise each session means there's isn't enough intensity.

still always happy to hear any more feedback though

Posted by: danchubbz

what if I throw in a couple of sets of close grip pull down's to boost my pulling exercises?

Posted by: CowPimp

You have to remember that your shoulders are used during all pressing movements, including bench pressing. Though I may just have the genetics for it, I don't do much for my shoulders but they are pretty well developed relative to the size of my body.

Also, yes, pulldowns are a good compound pulling movement.

Posted by: danchubbz

I guess, I'll play it by ear and if my shoulders feel overworked i'll take some of the exercises off, Cheers

Posted by: mike456

Quote:

Originally Posted by danchubbz

Since most of you thought I had way too much volume in my last strength program I have read up on some of Cowpimps suggestions on how to design an effective routine, how's the following?

It's a 4 day split, Push/Legs/Pull and repeat with at least one day between each session.

Push:
1. Flat DB Bench - 8,5,5,3
2. Incline DB Press - 8,5,3
3. DB Flyes - 8,8- PUT THIS AT THE END
4. Weighted Dips - 8,5,5,3
5. Behind Neck Press (Smith)- 8,5,3- DROP THIS
6. BB Military Press - 8,5,5,3
7. DB Side raise - 8,8 DROP THIS, upright rows and overhead presses are enough for the lateral delt

Legs:
1. Squats - 8,5,5,3
2. Deadlifts - 8,5,5,3
3. Straight Leg Deads - 8,5
4. Leg Extensions - 8,5 DROP THIS FOR LUNGES
5. Calf raise (Seated) - 10,10

Pull:
1. Weighted Pull-Up's - 8,5,5,3
2. Bent Over Rows - 8,5,3
3. Single arm DB Rows - 8,5
4. Bicep Curl - 8,8 DROP THIS AND DO REVERSE FLYES AT END
5. Upright-Rows - 8,5,5,3 DO THESE WITH A WIDE GRIP, DONT GO PAST NIPPLE LEVEL ON WAY UP, AND DONT GO UNDER 12 reps on these

I realise there's quite a few exercises in the push routine but I don't want to neglect either my chest or shoulders. If I have to cut some out which one's do you recommend.

I will be following a good diet to maintain this high intensity routine and taking supplements (Creatine, BCAA's, Glutimaine and Protein drinks)

All feedback most welcome.

comments above in bold. I would drop the curls, but whatever.

Posted by: mike456

also why are you going so heavy? what are your goals?

Posted by: CowPimp

Quote:

Originally Posted by danchubbz

I guess, I'll play it by ear and if my shoulders feel overworked i'll take some of the exercises off, Cheers

It's not a matter of them feeling overworked, it's a matter of not creating muscular imbalances.

Posted by: danchubbz

Cheers for all the feedback lads, much appreciated.

My goals are to become stronger and hopefully bulk a bit.

Not sure exactly what u mean by muscular imbalance, how would this come about if I went heavy on more than one exercise?

Cheers.

Posted by: danchubbz

also what if I swap upright rows 4 shrugs to give my traps a bit of a beasting, definately wanna develop them, 2 or 3 sets, 8-10 reps?

Posted by: TJ Cline

Quote:

Originally Posted by danchubbz

Since most of you thought I had way too much volume in my last strength program I have read up on some of Cowpimps suggestions on how to design an effective routine, how's the following?

It's a 4 day split, Push/Legs/Pull and repeat with at least one day between each session.

Push:
1. Flat DB Bench - 8,5,5,3
2. Incline DB Press - 8,5,3....keep the reps here over 6
3. DB Flyes - 8,8,,10-12 reps
4. Weighted Dips - 8,8,6,6
5. Behind Neck Press (Smith)- 8,5,3...Drop this fast
6. BB Military Press - 8,8,6,6
7. DB Side raise - 8,8...10-12 reps

Legs:
1. Squats - 8,5,5,3
2. Deadlifts - 8,5,5
3. Straight Leg Deads - 8,5...8-12
4. Leg Extensions - 8,5....drop this
5. Calf raise (Seated) - 10,10....drop that and do standing 3 sets of 12

Pull:
1. Weighted Pull-Up's - 8,8,6,6
2. Bent Over Rows - 8,8,6
3. Single arm DB Rows - 8,6
4. Bicep Curl - 8,8
5. Upright-Rows - 8,5,5,3....drop this

I realise there's quite a few exercises in the push routine but I don't want to neglect either my chest or shoulders. If I have to cut some out which one's do you recommend.

I will be following a good diet to maintain this high intensity routine and taking supplements (Creatine, BCAA's, Glutimaine and Protein drinks)

All feedback most welcome.

Your reps are too low most of the time IMO and other than power and Olympic lifts you should not go below 6 reps ever.

Posted by: danchubbz

alright so is it a general rule to keep reps 6+ on all lifts apart from squats, bench and deads.

what about bent over rows and incline press, or even weighted pull up's?

Posted by: danchubbz

also if I dropped behind the neck press what u think if i replaced it with bent over raises, 8-10 reps.

gotta be honest I feel a good contraction from behind the neck press and don't really wanna drop em!!

Cheers.

Posted by: mike456

there is absolutely no reason to keep the behind neck raises, because
1. You already have enough pressing.
2. Behind neck presses are to great a risk for reward (it is a dangerous exercise for the shoulders)

Push
Flat Bench
Incline Bench
DB Overhead Press
Dips
maybe a tricep extension

Pull
BB Bent row
DB One arm row
Pull-ups
Wide Grip Upright Rows
maybe a curl

Legs
Deadlifts
ATG Squats
One-Leg RDL
Lunges
Calf Raise 2 sets regular, 2 sets reversex10-15

3x6-12@60-90sec RI

THAT SIMPLE!

Posted by: TJ Cline

Quote:

Originally Posted by danchubbz

also if I dropped behind the neck press what u think if i replaced it with bent over raises, 8-10 reps.

gotta be honest I feel a good contraction from behind the neck press and don't really wanna drop em!!

Cheers.

Rear delts can and should be trained with back, and Press behind neck is a terrible and silly exercise, military or DB press is a much better choice.

Posted by: CowPimp

Quote:

Originally Posted by danchubbz

also if I dropped behind the neck press what u think if i replaced it with bent over raises, 8-10 reps.

gotta be honest I feel a good contraction from behind the neck press and don't really wanna drop em!!

Cheers.

Unless you have some kind of sport specific reason for pressing from behind the neck, I don't see the purpose. You could try to balance out the stress on your shoulders by removing all other exercises that place your shoulder joint in the 90/90 position (90 degree of abduction with 90 degrees of external rotation), but that would mean removing squats (Or any other exercise where the bar rests on your back), which isn't worth it in my opinion.

Posted by: danchubbz

what about bent over raises?

Posted by: mike456

Quote:

Originally Posted by danchubbz

what about bent over raises?

what about them?

Posted by: danchubbz

do u think there's a place 4 them in my routine if I knock behind the neck press out.

Posted by: CowPimp

Quote:

Originally Posted by danchubbz

do u think there's a place 4 them in my routine if I knock behind the neck press out.

It's a very different movement, but I think accessory upper back work is a good idea in virtually any program.

Posted by: danchubbz

basically i wanna give my rear delts a good workout.

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