workout critique

rayray715 · 07-22-2009, 04:19 PM

i lift 5 day a week. monday is shoulders, tri's and legs. tuesday is chest, bi's. wednesday is back and legs. thursday and friday is repeat of monday and tuesday. shoulders and chest, i do about 4-5 exercises of 3 sets each. arms, i do 2-3 at 3 sets each. for back about 5-6, 3 sets. i'd like to throw in another back day, but i think 5 days is already too much. i used to do full body workouts 3 times a week, but i like working out all weekdays (keeps me energized for the day) any suggestions on changing split?

**Gazhole** · 07-24-2009, 02:41 PM

Yes, throw it out because its awful. You are training 5 times a week, and are totally over-emphasising the anterior (pushing) musculature over everything else.

Why repeat chest and shoulder workouts twice in a week?

Why 5 days in a row training? How do you expect to grow with so little recovery time?

I can't really give any more critique than that because the only real info you've given is the split, which is far from inspiring on it's own.

rayray715 · 07-25-2009, 12:06 AM

Quote:

Originally Posted by Gazhole

Yes, throw it out because its awful. You are training 5 times a week, and are totally over-emphasising the anterior (pushing) musculature over everything else.

Why repeat chest and shoulder workouts twice in a week?

Why 5 days in a row training? How do you expect to grow with so little recovery time?

I can't really give any more critique than that because the only real info you've given is the split, which is far from inspiring on it's own.

i workout early every morning before work, because i find it keeps me up and going through out the day, when i skip a day, i find myself lazy and unproductive. and i like working out during the week, but i dont like doing cardio, so i lift. i know seems like too much and im actually thinking of coming in a sixth day for back. as far as growth, ive gained good mass and strength. im 185 and 5'4", more stocky than lean. my natural weight was 155 when i started training.

is three days rest not long enough before training same muscle groups?

**Gazhole** · 07-25-2009, 03:47 AM

The main problem with training like that is that your body isn't made up of isolated muscle groups, its a single functional unit and all the systems that keep you alive are linked together throughout the body.

While you are leaving rest for each muscle group, your body doesn't know muscle groups - it just knows movements. Training 5 days in a row isn't leaving any rest for your central nervous system to recover from the battering you are giving it, which can quickly lead to overtraining.

Besides, you don't have separate recovery resources for each muscle - you have one overall recovery resource for the entire body. If you train without rest, you are undercutting the time your body can spend repairing itself in all these different areas.

How long have you been training up until now?

If you've seen good results training like this, its possible you will see even better results if you give your body a chance to recover. I certainly did when i cut down the training frequency.

juggernaut · 07-25-2009, 05:36 AM

Gaz is right (as always)...I used to train like this. Hated it. I wasnt making the gains I am now. Built introduced me to the PSMF workouts, then UD2, and finally, I am now on a form of non-linear periodization, where the reps and sets change within the workout themselves. Gaz wrote a really good article on it a whille back. Good read. You might also want to pick up a copy of Patrick's book (Take Charge). It helps you design workouts that are minimal at best and still allow you to do it in an hour.

Holy pimp-shiz batman, I just pimped 3 of the best mods without being a smartass. I must be growing up. Nahhhhh...

boobies.....teehee

**Gazhole** · 07-25-2009, 06:16 AM

growing up is for squares.

I also need to pick up Patrick's book, have been eying it up for a while now.

But yeah, a lot of people have made the switch from training too frequently (typical bodybuilder stuff) to more abbreviated and less frequent training and gains have really improved.

I recently advised a friend to cut back from a push/pull/legs split, plus 2 martial arts sessions, plus 2 group fitness classes, and swimming, and running (the boy was way too eager to get fit).

Now he's doing 2 fullbody sessions, one martial arts class, and one group fitness class a week. His gains and overall energy levels have improved, and his workouts are way more focused as a result.

Its not the quantity of work you do, it's the quality of work and the following recovery time that gets shit done.

**Built** · 07-25-2009, 02:21 PM

LMAO at boobies!

rayray715 · 07-25-2009, 10:21 PM

Quote:

Originally Posted by Gazhole

The main problem with training like that is that your body isn't made up of isolated muscle groups, its a single functional unit and all the systems that keep you alive are linked together throughout the body.

While you are leaving rest for each muscle group, your body doesn't know muscle groups - it just knows movements. Training 5 days in a row isn't leaving any rest for your central nervous system to recover from the battering you are giving it, which can quickly lead to overtraining.

Besides, you don't have separate recovery resources for each muscle - you have one overall recovery resource for the entire body. If you train without rest, you are undercutting the time your body can spend repairing itself in all these different areas.

How long have you been training up until now?

If you've seen good results training like this, its possible you will see even better results if you give your body a chance to recover. I certainly did when i cut down the training frequency.

i've been lifting for about five years. i used to do three full body workouts for a while, but i found it boring and long. i've been training the way i am now since last year.

so how do you suggest i go about my routine? i still want to keep myself at the gym all five days, but instead i guess i'll start doing cardio on my off day, and i would prefer two days on, one day off, two days on weight training.

**Built** · 07-25-2009, 11:49 PM

That's how I do it. Two on, one off, two on, two off.

**Gazhole** · 07-26-2009, 06:07 AM

If you split into upper/lower sessions you could do 2 on one off, two on, two off like Built said, and could easily get 4 good exercises a session with an isolation or two.:

Mon - Upper Push
Tue - Lower Pull
Wed - Off
Thu - Upper Pull
Fri - Lower Push
Sat - Off
Sun - Off

For example your upper push session could look like - Bench, Dips, Military, Decline, Triceps Pushdown, Lateral Raises.

fyredup1286 · 07-26-2009, 06:26 AM

Quote:

Originally Posted by Gazhole

Yes, throw it out because its awful. You are training 5 times a week, and are totally over-emphasising the anterior (pushing) musculature over everything else.

Why repeat chest and shoulder workouts twice in a week?

Why 5 days in a row training? How do you expect to grow with so little recovery time?

I can't really give any more critique than that because the only real info you've given is the split, which is far from inspiring on it's own.

rayray715 · 07-31-2009, 10:55 AM

Quote:

Originally Posted by Gazhole

If you split into upper/lower sessions you could do 2 on one off, two on, two off like Built said, and could easily get 4 good exercises a session with an isolation or two.:

Mon - Upper Push
Tue - Lower Pull
Wed - Off
Thu - Upper Pull
Fri - Lower Push
Sat - Off
Sun - Off

For example your upper push session could look like - Bench, Dips, Military, Decline, Triceps Pushdown, Lateral Raises.

i switched up my routine this week, i did two days on one off, two days on two off, but i kept to body part splits.

mon- chest
tues- back
wed- off
thurs- legs
fri- shoulders, arms

maybe my body is just adjusting to the change, but i feel sore from top to bottom, like i just came back from a break, although i'm doing less than usual. i think thats a good sign.

juggernaut · 07-31-2009, 07:15 PM

I do:

day 1
day 2
day 3
OFF
day 4
day 1
OFF
day 2
day 3
day 4
OFF
day 1
day 2
OFF
and so on...
I do the 4 day BGB-Like I've said, it possibly the best routine I ever stole from Built. It's great.

07-22-2009, 04:19 PM	#1
rayray715 Registered User Join Date: Jan 2009 Location: nj Posts: 59	workout critique i lift 5 day a week. monday is shoulders, tri's and legs. tuesday is chest, bi's. wednesday is back and legs. thursday and friday is repeat of monday and tuesday. shoulders and chest, i do about 4-5 exercises of 3 sets each. arms, i do 2-3 at 3 sets each. for back about 5-6, 3 sets. i'd like to throw in another back day, but i think 5 days is already too much. i used to do full body workouts 3 times a week, but i like working out all weekdays (keeps me energized for the day) any suggestions on changing split?

07-24-2009, 02:41 PM	#2
Gazhole iwillmakeyousmelltheglove Moderator Join Date: Oct 2004 Location: Wales, UK Posts: 8,003 Photos: 19	Yes, throw it out because its awful. You are training 5 times a week, and are totally over-emphasising the anterior (pushing) musculature over everything else. Why repeat chest and shoulder workouts twice in a week? Why 5 days in a row training? How do you expect to grow with so little recovery time? I can't really give any more critique than that because the only real info you've given is the split, which is far from inspiring on it's own. http://sdatrainingprograms.blogspot.com - Updated 13/11/09 ***READ THIS FOR TRAINING INFO:*** http://www.ironmagazineforums.com/training/99879-articles-ironmagazineforums-members.html If you want to win the fight, say "I BELIEVE".

07-25-2009, 03:47 AM	#4
Gazhole iwillmakeyousmelltheglove Moderator Join Date: Oct 2004 Location: Wales, UK Posts: 8,003 Photos: 19	The main problem with training like that is that your body isn't made up of isolated muscle groups, its a single functional unit and all the systems that keep you alive are linked together throughout the body. While you are leaving rest for each muscle group, your body doesn't know muscle groups - it just knows movements. Training 5 days in a row isn't leaving any rest for your central nervous system to recover from the battering you are giving it, which can quickly lead to overtraining. Besides, you don't have separate recovery resources for each muscle - you have one overall recovery resource for the entire body. If you train without rest, you are undercutting the time your body can spend repairing itself in all these different areas. How long have you been training up until now? If you've seen good results training like this, its possible you will see even better results if you give your body a chance to recover. I certainly did when i cut down the training frequency. http://sdatrainingprograms.blogspot.com - Updated 13/11/09 ***READ THIS FOR TRAINING INFO:*** http://www.ironmagazineforums.com/training/99879-articles-ironmagazineforums-members.html If you want to win the fight, say "I BELIEVE".

07-25-2009, 06:16 AM	#6
Gazhole iwillmakeyousmelltheglove Moderator Join Date: Oct 2004 Location: Wales, UK Posts: 8,003 Photos: 19	growing up is for squares. I also need to pick up Patrick's book, have been eying it up for a while now. But yeah, a lot of people have made the switch from training too frequently (typical bodybuilder stuff) to more abbreviated and less frequent training and gains have really improved. I recently advised a friend to cut back from a push/pull/legs split, plus 2 martial arts sessions, plus 2 group fitness classes, and swimming, and running (the boy was way too eager to get fit). Now he's doing 2 fullbody sessions, one martial arts class, and one group fitness class a week. His gains and overall energy levels have improved, and his workouts are way more focused as a result. Its not the quantity of work you do, it's the quality of work and the following recovery time that gets shit done. http://sdatrainingprograms.blogspot.com - Updated 13/11/09 ***READ THIS FOR TRAINING INFO:*** http://www.ironmagazineforums.com/training/99879-articles-ironmagazineforums-members.html If you want to win the fight, say "I BELIEVE".

07-25-2009, 02:21 PM	#7
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,120	LMAO at boobies! Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

07-25-2009, 05:36 AM	#5
juggernaut Creator of Chaos Elite Member Join Date: Jul 2004 Location: NJ Posts: 5,463 Photos: 2	Gaz is right (as always)...I used to train like this. Hated it. I wasnt making the gains I am now. Built introduced me to the PSMF workouts, then UD2, and finally, I am now on a form of non-linear periodization, where the reps and sets change within the workout themselves. Gaz wrote a really good article on it a whille back. Good read. You might also want to pick up a copy of Patrick's book (Take Charge). It helps you design workouts that are minimal at best and still allow you to do it in an hour. Holy pimp-shiz batman, I just pimped 3 of the best mods without being a smartass. I must be growing up. Nahhhhh... boobies.....teehee

07-25-2009, 11:49 PM	#9
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,120	That's how I do it. Two on, one off, two on, two off. Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

07-26-2009, 06:07 AM	#10
Gazhole iwillmakeyousmelltheglove Moderator Join Date: Oct 2004 Location: Wales, UK Posts: 8,003 Photos: 19	If you split into upper/lower sessions you could do 2 on one off, two on, two off like Built said, and could easily get 4 good exercises a session with an isolation or two.: Mon - Upper Push Tue - Lower Pull Wed - Off Thu - Upper Pull Fri - Lower Push Sat - Off Sun - Off For example your upper push session could look like - Bench, Dips, Military, Decline, Triceps Pushdown, Lateral Raises. http://sdatrainingprograms.blogspot.com - Updated 13/11/09 ***READ THIS FOR TRAINING INFO:*** http://www.ironmagazineforums.com/training/99879-articles-ironmagazineforums-members.html If you want to win the fight, say "I BELIEVE".

07-31-2009, 07:15 PM	#13
juggernaut Creator of Chaos Elite Member Join Date: Jul 2004 Location: NJ Posts: 5,463 Photos: 2	I do: day 1 day 2 day 3 OFF day 4 day 1 OFF day 2 day 3 day 4 OFF day 1 day 2 OFF and so on... I do the 4 day BGB-Like I've said, it possibly the best routine I ever stole from Built. It's great.

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