Thread: New routine ideas?

Short Version:
Less arms. More focus on big compounds. More rest days. Integrate periodization.

Long Version:
You're doing way too much arm work and isolation work, these movements should be reserved for advanced trainees only who need to bring up certain bodyparts or simply don't get enough body-part specific stimulation from compounds.

I would prefer to see you cut your exercise selection almost in half and work hard on those exercises in a really solidly planned periodization scheme rather than try and do everything and do none of it as well as you could.

Also rest more. Your muscles can only grow when you rest, but you can put fat on 24/7 no matter what. You'd get far better results by training 3-4 days a week rather than five. better yet train one on one off and get a perfect work:rest ratio.

You really need to look into periodization if you're going to consistently progress with your training. If you're doing the same thing day in day out for years how do you expect to get better? I don't just mean "changing it up" or "muscle confusion" or whatever, i mean actually taking an intelligent methodical approach to plan exactly how you're going to stimulate hypertrophy/strength/whatever over a long period of time.

Some essential reading:

*** READ ME FIRST - Homework #1 for Newbies ***
Training 101
Selecting the proper rep ranges for your program
Designing training routines by Cowpimp
getlifting.info » The Big Four
getlifting.info » Introduction to Periodization
getlifting.info » Linear Periodization
getlifting.info » Conjugate Training

Read them all, then read them all again.

you are overtraining your triceps, triceps will work while doing chest and shoulder presses.
Try to use pulleys for arms, like put an inclined bench in front of a pulley and use it like for preacher curl ..you can do one arm curls.
same for triceps use bench and pulley.
you can use some supersets in your chest and back

Damn good post Gaz! 5/3/1 is the way to go.

Shall Be Reading for hours tonight good way to spend friday while others get drunk..
I Will Be Ripped and they will be Fat. !

Originally Posted by Gazhole

Short Version:
Less arms. More focus on big compounds. More rest days. Integrate periodization.

Long Version:
You're doing way too much arm work and isolation work, these movements should be reserved for advanced trainees only who need to bring up certain bodyparts or simply don't get enough body-part specific stimulation from compounds.

I would prefer to see you cut your exercise selection almost in half and work hard on those exercises in a really solidly planned periodization scheme rather than try and do everything and do none of it as well as you could.

Also rest more. Your muscles can only grow when you rest, but you can put fat on 24/7 no matter what. You'd get far better results by training 3-4 days a week rather than five. better yet train one on one off and get a perfect work:rest ratio.

You really need to look into periodization if you're going to consistently progress with your training. If you're doing the same thing day in day out for years how do you expect to get better? I don't just mean "changing it up" or "muscle confusion" or whatever, i mean actually taking an intelligent methodical approach to plan exactly how you're going to stimulate hypertrophy/strength/whatever over a long period of time.

Some essential reading:

*** READ ME FIRST - Homework #1 for Newbies ***
Training 101
Selecting the proper rep ranges for your program
Designing training routines by Cowpimp
getlifting.info » The Big Four
getlifting.info » Introduction to Periodization
getlifting.info » Linear Periodization
getlifting.info » Conjugate Training

Read them all, then read them all again.

Nothing left to say, this ^^^^

I see a week full of effort but if I was looking for change and continued great gains I would simplify things quite a bit for the next 12 weeks. Try not devoting so much effort to isolation lifts and focus more on compound lifts. Try going for 12 weeks with just doing squats, deadlifts, bb rows, pull ups, dips, shoulder press, bench press and rack pulls and you will see great gains. Believe me, you don't need to do a single bicep curl to have your arms grow and the energy you devote to iso lifts will pay off much better if invested in extra compound lifts. You should execute more sets of squats a week, maybe try doing them twice weekly and I wouldn't do squats a day after doing deadlifts.