Thread: Input wanted on my Routine

Tisk, tisk! Lower body workout is weak.

That is a shit load of volume. Looks like 5 days a week. Also, looks like about 2 hours each workout. Are you assisted? If you are, then I have no comment/experience about the volume. Either way, I would say eliminate the crap like flys, raises, pulldowns, etc, focus on heavy basic compounds, add a day of rest mid week, and incorporate more leg and posterior chain work.

I don't like the program at all.

P.S. Sets X Reps.

What are your goals?

Your program looks like it has a lot of unnecessary volume.

The routine is very unbalanced. Looking at it from a upper/lower body perspective. Assuming your listing them setsxreps, and counting deadlifts as lower body and not including ab work. Your set totals are: 235 upper body to 50 lower body. I'm not saying that you have to perfectly balance your upper/lower body sets, but this is extremely lopsided. The problem is in your split.

There are some other problems as well. I'll point out a few. Your exercise selection for your lower body is one sided and dominated by machine exercises, 20 machine sets to 10 free weight sets. You have hamstrings and they need to be trained as well. You do deadilts which works the hams, but you have them listed as a back exercise. So your routine completely ignores the hamstrings. Your overall volume is complete overkill and you have not mentioned how you're measuring progression.

I would recommend you read:
Guide To Designing A Routine
and
Designing a Split Routine
and finally
Selecting the proper rep ranges for your program

Then design a new routine and post it for feedback

I listed mine as Reps x Sets.

Shit load of volume because i don't work just now so have a lot of free time so been overcompensation and just been adding a lot of exercises per muscle with a lot of reps so i know i am hitting the muscle hard.Plus it helps pass the time so i am not wasting away in front of a TV.
Really what i was thinking is if i hit each muscle with a few different exercises with a high volume and Intensity that i would get the job done.
Last week i done this routine with 10x10 each workout took around 3 hours but i really enjoyed it managed to push myself way past the limit.

For this routine i basically got my split went on bodybuilding.com/exercises
Picked the best rated exercise there was for the desired muscle group and went along with it.

I will read throw the sticky for the next hour or 2 and then get back to you guys.



Goal is basically

Working out 24/7 is not going to provide you any benifit. You have to recover. 3 hours a day 5 days a week is ridiculous even for those on gear!!! IMHO

Okay, so your goal is to get big and lean. Where are you at right now? What's your current weight and bodyfat percentage? How long have you been training seriously? How long have you been doing this particular program? What is your diet?

I would advise reading the stickies like PushandPull said, but I think we need a bit more info before we can give you an honest opinion.

I'd also echo the sentiment above: don't use the gym as a way to spend your extra time. Instead of lifting, work on your diet. Work on your flexibility by stretching and doing foam rolling. Work on your exercise technique. But please realize that sometimes less is more. There's only so much good work you can do.

Originally Posted by rockhardly

Working out 24/7 is not going to provide you any benifit. You have to recover. 3 hours a day 5 days a week is ridiculous even for those on gear!!! IMHO

They way i was looking at it was. When i was at work i was up at 7:00 working on a construction site lifting heavy objects one place to another until 5:00

Now i get up whenever i want eat sleep train, so i have more time to recover.

Going to take the advice on board add more heavy compounds lifts.
Even out Ratio between upper and lower body.
Get hamstrings involved.
Will repost results tomorrow.

Originally Posted by gtbmed

Okay, so your goal is to get big and lean. Where are you at right now? What's your current weight and bodyfat percentage? How long have you been training seriously? How long have you been doing this particular program? What is your diet?

I would advise reading the stickies like PushandPull said, but I think we need a bit more info before we can give you an honest opinion.

I'd also echo the sentiment above: don't use the gym as a way to spend your extra time. Instead of lifting, work on your diet. Work on your flexibility by stretching and doing foam rolling. Work on your exercise technique. But please realize that sometimes less is more. There's only so much good work you can do.

Been Training around 2 years bodyfat around 10-15% Weight 178 been doing this for around 2 month Diet listed below.

Breakfast
Large bowl of porridge with milk
Fruit
4 whole eggs and 4 slice of wholegrain bread
Protein shake with 2 table spoon of peanut butter
Protein 134 Carbs 114 fat 38 cals 955

Lunch
8oz rump steak with brown rice Mixed Salad Half a Red Onion
Protein shake
Protein 186g carbs 20 fat 24g cals 611

Dinner
12oz chicken breast 2 cups of brown rice and mixed salad
Cals 657 protein 98 carbs 33 fat 18

Pre workout
2 scoop reflex 120g with 2 table spoon of peanut butter
Omelet 3 eggs
Cals 464 protein 80 carbs 5.9 fat 1.4

Post workout
2 scoop reflex 120g
2 slice whole grain bread 4 slice of turkey some salad
2 Banana’s
Calories 464 protein 194 carbs 25.9 fat 8.4

Before bed
Bowl of Wheatabix or porridge
cottage cheese

Total
calories 4169
Protein 498
Carbs 301
Fats 88.9

Drink 2 ltr semi skim milk with 3 ltr of water

Me June This year

Okay, your numbers are a mess. The protein, fat, and carbs you list for each meal don't add up to the calorie amounts you list for each meal.

Also, your amounts of protein, carbs, and fat for each meal don't add up to the total numbers you list at the bottom and your total numbers don't make 4169 calories.

I also see some weird things in the numbers. 3 eggs and 2 TBSP of peanut butter only gives you 1.4g of fat? 2 cups of brown rice and a salad only gives you 33g of carbs? 2 bananas and 2 slices of bread only gives you 25.9g carbs? Those numbers just can't be right.

My advice is to sign up at fitday.com. It will do all of the adding and everything for you. It looks like you're eating enough but I still think it's a good idea.

As for the training, I would scale it back significantly. You are doing a ton of volume and a lot of it seems unnecessary. If you want things to do, go on hikes or start doing GPP workouts like sprinting, sled pulling, sandbag carrying, etc. Use the extra time to work on your flexibility too.

This is definitely a case where less is more.

I knew the numbers where not right for diet.
I just googled "Nutritional value of said food/weight"
Will go on fitday to get exact numbers.

Going to look into the GPP Workouts and will do some work on flexibility, Where would be a good place to look for exercises to preform for flexibility ?

Btw Thanks for all the help i really appreciate your time and effort.

No problem

There's a stickied thread on stretching and flexibility at the top of this forum. Also, stuff like overhead squats, overhead lunges, Romanian deadlifts (with light weight), etc. will be good for flexibility and improving your movement patterns.

This is a pretty good resource for some fun GPP stuff. But overall GPP is just about getting out and doing something that is challenging and fun. You can do a lot of different things for GPP. I like to do things outside so I do hill sprints, weighted sprints on a field, and track sprinting. I want to add sled pulling once I build my sled. You could also carry sandbags or big stones.

I'd really recommend scaling back your training (read the "Designing a Training Program" thread) and then adding 2-3 GPP workouts per week. You can stretch as often as you want.