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question about workout

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  1. #1
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    question about workout






    i'm 5'5 175lbs 10%bf been lifting for a couple of years now. i was wondering if this workout is too much or good to go thanks.





    Workout #1


    Workout #2


    Workout #3


    Workout #1


    Workout #2

    OFF
    OFF







    Workout #1

    EXERCISE Set #1 Set #2 Set #3 Set #4 Set #5 Set #6 Set #7
    Incline Bench Press - 15-10-8-6-6-4-2 Reps
    Flat Dumbell Press - 6-8 Reps 4 sets
    Incline Dumbell Press - 6-8 Reps 4 sets
    Smith Machine Press - 10-8-6-4 Reps
    Arnolds - 6-8 Reps 4 sets
    Front/Lateral Raises - 10 Reps 4 sets
    SkullCrushers - 10 Reps 4 sets
    Reverse Grip Press - 10 Reps 4 sets


    Workout #2

    EXERCISE Set #1 Set #2 Set #3 Set #4 Set #5
    T-Bar Rows - 10-10-8-8-6 Reps
    Lat Pulldown - 10-8 Reps 4 sets
    Machine Row - 10-8 Reps 4 sets
    Shrugs - 12-15 Reps 4 sets
    Barbell Curls - 10-8 Reps 4 sets
    Dumbell Curls - 10 Reps 4 sets


    Workout #3

    EXERCISE Set #1 Set #2 Set #3 Set #4 Set #5 Set #6 Set #7
    Squats - 15-10-8-6-6-4-2 Reps
    Deadlifts - 8-10 Reps 4 sets
    Leg Press - 8-10 Reps 4 sets
    Leg Extension - 8-10 Reps 4 sets
    Leg Curl - 8-10 Reps 4 sets
    Calves - Max Reps 5 sets

  2. #2
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    looks like too much. squats / deads in the same day?
    "in the howling bleeding nights, the dogs plunge into the Volga and swim desperately to gain the other bank. The nights of Stalingrad are a terror for them. Animals flee this hell; the hardest stones cannot bear it for long; only men endure."

  3. #3
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    volume is high as hell and with only 2 rest days . i'd try to have atleast 3rest days and cut the volume in half.

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    i also felt it was too much. that workout was suggested to me by a weightlifter at my job. what kind of split would u suggest. thanks for your time

  5. #5
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    Quote Originally Posted by bandit22 View Post
    i also felt it was too much. that workout was suggested to me by a weightlifter at my job. what kind of split would u suggest. thanks for your time
    lol...... push.pull.legs. upper/lower. fullbody....etc..

  6. #6
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    wow....ok. come on man. i'm not a newbie at lifting but i've hit a plateau and just cant find a split that i feel like workouts me out enough but then again not overtrain.

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    Focus on you diet.

  8. #8
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    lol...well of course! what split do u go with?? I've been doing this

    chest tri
    back bi
    off
    shoulders
    legs
    off
    off

    i thought about trying a 5 day split to cut workout time down and more focus on one bodypart

    chest
    back
    legs
    shoulders
    arms

    any real suggestions or thoughts lol.

  9. #9
    Patrick
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    a split is nothing more than a shell. It is what you do with the variables that will dicate whether what is inside the shell is effective or not.
    Optimum Sports Performance

    "In the beginners mind there are many possibilities, in the experts there are few."
    -Buddha's Little Instruction Book

  10. #10
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    a split is very important. its the base of every workout/routine. u must start with a solid split before you can even think about using variables. In the end yes the variables are really what decides upon your muscle growth/ strength.

  11. #11
    Patrick
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    Quote Originally Posted by bandit22 View Post
    a split is very important. its the base of every workout/routine. u must start with a solid split before you can even think about using variables. In the end yes the variables are really what decides upon your muscle growth/ strength.
    i know. both of the splits you have listed are body part splits. aside form the fact that i think they suck....they aren't much different. the only thing that is going to be different about them is the variables with in them.

    check out the training 101 stickie.
    Optimum Sports Performance

    "In the beginners mind there are many possibilities, in the experts there are few."
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  12. #12
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    that seems way to much volume.

    The best way to break out a plateau (based on my personal experience) is periodisation.

    i suggest you try 5x5 for a few weeks than do a few weeks of ful body and comeback to this one you have.

    your movements are not ideal either, here is some better exercises you can try for the same "bodypart".


    EXERCISE Set #1 Set #2 Set #3 Set #4 Set #5 Set #6 Set #7
    Incline Bench Press - 15-10-8-6-6-4-2 Reps
    Flat Dumbell Press - 6-8 Reps 4 sets
    Incline Dumbell Press - 6-8 Reps 4 set
    Smith Machine Press - 10-8-6-4 Reps
    Arnolds - 6-8 Reps 4 sets
    Front/Lateral Raises - 10 Reps 4 sets
    SkullCrushers - 10 Reps 4 sets
    Reverse Grip Press - 10 Reps 4 sets

    i see that you are trying to work on your chest/tris/shoulders, but there is too much volume. it is too hard on your central nervous system and it is a waste of time. what I would do for a change is this,

    flat bench 5x5
    incline DB bench 5x5
    military press 5x5
    skull crusher 5x5

    then rest for a day (you can swim and play cold water sports, which aids in recovery of your Central Nervous System , if you dont have a pool just take cold showers)

    Workout #2

    EXERCISE Set #1 Set #2 Set #3 Set #4 Set #5
    T-Bar Rows - 10-10-8-8-6 Reps
    Lat Pulldown - 10-8 Reps 4 sets
    Machine Row - 10-8 Reps 4 sets
    Shrugs - 12-15 Reps 4 sets
    Barbell Curls - 10-8 Reps 4 sets
    Dumbell Curls - 10 Reps 4 sets

    again too much volume

    i would replace it with,

    Power clean 3sets x5
    BB row 5x5
    weight Pull-ups 5x5
    Farmers walk 30 metres x3
    hammer curls/ BB curls 3setsx5


    rest for a day again. hangout with freinds, cook or spend time with family (swim again if you want.)

    Workout #3

    EXERCISE Set #1 Set #2 Set #3 Set #4 Set #5 Set #6 Set #7
    Squats - 15-10-8-6-6-4-2 Reps
    Deadlifts - 8-10 Reps 4 sets
    Leg Press - 8-10 Reps 4 sets
    Leg Extension - 8-10 Reps 4 sets
    Leg Curl - 8-10 Reps 4 sets
    Calves - Max Reps 5 sets

    if you want to max out on squat, dont do other exercises.

    here is something i would do for a change

    front squat 5x5
    ham calves raise 3 ssts x 5 (this is a hamstring killer )
    farmers walk 30 metre x3 times

    rest for a day repeat.

    keep doing this for 4 weeks, than change to fullbody or westside for another 4 weeks then come back to this routine you posted.

    meanwhile, just relax, eat a lot and sleep well.

  13. #13
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    Agree with P here 100%. Bodypart splits suck. They do very little for strength and makes it very easy to overtrain.

    And the previous post, do NOT suggest someone do westside whenever you dont really know their previous experience and also westside is much more about strength vs. size! And for someone doing a bodypart splits, it is my opinion that he is looking for more size than he is strength.

  14. #14
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    i was just suggesting that he could try different training philosophys instead of sticking to bodypart splits.

    my personal experience tells me that hypertrophy comes with strength gain. but that is just my humble opinion.

    again i dont want to get into the neural adaptation vs hypertrophy during strength training argument.

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