Thread: Need Help W/routine

I need a little help with my routine. I've been lifteing for only about a year and I've never been able to find one that worked well for me. I'm not looking to get huge, but having something to show for my hard work would be nice.

I tried doing low reps, high weight and lifting 5 days a week. That burned me out and left me with little strength gains. Three months ago I injured my back and left shoulder and now I can finally left again. I talked to a trainer and he suggested to start over with lower weight, higher reps and lifting 3-4 days a week and adding more variety to my routine. Taking this advice, this is what I've come up with:

Legs A: Back A:
Squat Bent over row
Inc. Leg Press Lateral pulldown
Leg Curls 1-arm row
Seated Calf Raise Deadlifts

Legs B: Back B:
Squat Cable row
Inc. Leg Press Lateral Pulldown
Stiff-legged deadlifts 1-arm row
Standing Calf Raise Hyperextensions

Chest A: Shoulders A:
Barbell Bench Arnold Press
Inc. Dumbell Bench Military Press
Dec. Dumbell Bench Side raise
Reverse Pec deck
Chest B:
Dumbell Bench Shoulders B:
Inc. Barbell Bench Dumbell Press
Smith Machine Dec. Bench Behind neck press
Side Raise
Bent over flyes

Arms A:
Barbell Curl
Hammer Curl
Preacher curl
Close Bench
Rope pushdowns
Skullcrushers

Arms B:
EZ bar curl
Dumbell Curl
Cable curl
Close bench
Tricpt pushdown
EZ bar French Curl

Im doing three sets of 10 reps each (15 for legs). I've been doing this for 2 weeks now (one full rotation). It seems to work OK, but not that great. I'm not feeling sore like I used to, and I certainly can't lift as much. COuld anyone please give me any suggestions? I could really use them. Like I said, I'm looking for strength and not exactly looking to get really big. Thanks

Originally Posted by Robert DiMaggio

typically it's not one's routine that is the main problem, it's their diet.

if you have been training hard for a year and have not noticed any gains, I would be more interested in seeing how you eat than how you train.

True true. Diet is more important than training when it comes to adding muscle mass. Training does play a role, but if you aren't eating in a caloric excess, then your gains are going to be completely bottlenecked. Go to the diet & nutrition fourm to get started.

As for your routine, I do think it could use a little work:

- Just like everyone else on the planet, you are doing too many sets for your biceps. 6 is the maximum that I would suggest. This is mainly because you use your biceps heavily during various back exercises.

- Similar to your biceps, I think 12 sets for your shoulders is too much. Your shoulders get hit hard when doing chest work.

- I'm not sure if you are doing back and legs on the same day, but don't.

- Switch your exercises at minimum every 9-12 weeks.

- Try different tempos: rhythmic, slow negatives, explosive positives, slow the entire motion, etc.

- Use a wide variety of rep ranges, anywhere from 1-15 repititions.

- Attempt a full body routine.

- Experiment with various training protocols, HIT, HST, Max-OT, P-RR-S, Westside, etc.

Good luck!