Thread: Question concerning workout routine

what about training back?

I do some back excersises on the shoulder days. but I am using freeweights so I suppose that I am somewhat limited when it comes to back.

Originally Posted by Tom Reed

I do some back excersises on the shoulder days. but I am using freeweights so I suppose that I am somewhat limited when it comes to back.

pull ups (various grips)
bent over rows (over adn underhand grip)
DB rows
prone incline rows
prone incline DB face pulls

Check on everything except pullups.......only because the basement ceiling in my home is too low.

Originally Posted by Tom Reed

Check on everything except pullups.......only because the basement ceiling in my home is too low.

Bend you knees, I'm 5'11 and I can do pull ups in my door way.

I'm 6'2, 210 lbs. Offhand, I don't believe that I have anything to support my weight.

if you have no rack, what do you do for legs?

On one of my benchs there's a leg extention I use to excercise thighs, and quads. Plus I also do squats.

Originally Posted by Tom Reed

Plus I also do squats.

With no rack?! Wow, good luck on not killing yourself.

Well, as long you have a spotter, back support, and are careful about not using an insane amount of weight, I don't see how you could kill yourself.....

Originally Posted by Tom Reed

Well, as long you have a spotter, back support, and are careful about not using an insane amount of weight, I don't see how you could kill yourself.....

Oh, I thought you worked out alone. Most people who work out in there basement work out alone.

Originally Posted by ihateschoolmt

With no rack?! Wow, good luck on not killing yourself.

just dump the weight if you fail. i see no problem with that. i was just wondering how he got it to his back.

Fortunately for me, my basement is so big that it's almost the size of a small gym. My brother has his weight equipment, I have my own. but 85% of the time, I do workout alone.

Originally Posted by Tom Reed

For awhile, I worked out on a somewhat regular basis from time to time. But my greatest fault was that I haven't been consistent about lifting. For the past month or two, I once again got back into the spirit of weightlifting, and have been religious as far as routine/consistency goes.

I'm interested in gaining both mass and strength. (the fastest way as possible of course) Since I lift heavy, I ususally lift every other day, or 3 to four times a week. I exercise a different target area each time I work out. For example in a given week:

Day 1: Chest, Legs

Day 3: tricep, bicep

Day 5: shoulders, legs

Day 7 Ususally goes back to chest. (depends on where I left off)

Would I be more likely to gain both mass and strength if I combined, say chest exercises with shoulder excercises? It may or may not be a problem but, (according to my schedule) two different target muscles are being trained four days apart from one another.

I would love to hear some feedback. As far as diet is concerned, I consume a more than sufficient amount of protein fats carbohydrates, etc. So that's not a problem in my case.

Anyway thanks...

I was wondering if anyone could answer my question.

Originally Posted by Tom Reed

Originally Posted by Tom Reed
For awhile, I worked out on a somewhat regular basis from time to time. But my greatest fault was that I haven't been consistent about lifting. For the past month or two, I once again got back into the spirit of weightlifting, and have been religious as far as routine/consistency goes.

I'm interested in gaining both mass and strength. (the fastest way as possible of course) Since I lift heavy, I ususally lift every other day, or 3 to four times a week. I exercise a different target area each time I work out. For example in a given week:

Day 1: Chest, Legs

Day 3: tricep, bicep

Day 5: shoulders, legs

Day 7 Ususally goes back to chest. (depends on where I left off)

Would I be more likely to gain both mass and strength if I combined, say chest exercises with shoulder excercises? It may or may not be a problem but, (according to my schedule) two different target muscles are being trained four days apart from one another.

I would love to hear some feedback. As far as diet is concerned, I consume a more than sufficient amount of protein fats carbohydrates, etc. So that's not a problem in my case.

Anyway thanks...

First off, let me point out that I'm not the most experienced bodybuilder here, but I'll try and help.

My first piece of advice to you, move legs to their own day. The muscles in your legs are the largest in your body. As such, if you work them correctly, you'll have nothing left give for any other body part.

As for how to split them, that's really a personal preference sort of thing. I currently do the following:

Monday
AM
- Chest
- Triceps

PM
- Abs (crunchies)
- Lats (prioritization)
- Calves (6 sets)

Tuesday
AM
- Thighs
- Hamstrings
- Glutes
- Calves (6 sets)

PM
- Abs (decline crunchies)

Wednesday
OFF

Thursday
AM
- Back
- Biceps

PM
- Abs (reverse crunchies)
- Lats

Friday
OFF

Saturday
AM
- Deltoids
- Traps
- Forearms

PM
- Abs (decline crunchies)
- Calves (6 sets)

Sunday
OFF

Items of note:

• I never workout more than four days a week.
• I work my forearms directly once a week. Some advocate not working them directly but I've seen improvement in them by doing so.
• I work my calves three times a week because, for me, that's what it takes to get them to respond well.
• I work my abs four times a week with no weights, just isometrics. Again, this works for me and may not work for you. Make sure to hit them with different types of exercises.
• I work my lats twice a week for prioritization. The are currently lagging for me.

I should also point out that I only do three exercises per body part for a total of 9 sets (not counting warm up sets). My goal for each set is to get the reps to be (for the three sets) 12, 10, and 8 with strict form. If I can achieve that goal then I add 5 pounds the next time I do that exercise.

Speaking of proper form, you're most likely to cheat the biceps barbell curl. It's an ego thing. To combat this, place you back against the wall to prevent swinging.

Also, log everything you do. If you don't keep a record you'll lose out on some very valuable information. Plus, it feels good to look back as see how far you've come.

Now as to which exercises to use, that's really up to you. But you should include squats, deadlifts, bench presses, and military presses. For me personally, I like close-grip bench presses, face-down rear lateral raises, flies, and Yates-style bent over rows (which I just discovered).

As for your diet, that's something that you should ask about in the Diet & Nutrition section. There are some really knowledgeable people there, like Jodi.

Well, I hope my ramblings will help you in some way.

Good luck!

Originally Posted by Tom Reed

For awhile, I worked out on a somewhat regular basis from time to time. But my greatest fault was that I haven't been consistent about lifting. For the past month or two, I once again got back into the spirit of weightlifting, and have been religious as far as routine/consistency goes.

I'm interested in gaining both mass and strength. (the fastest way as possible of course) Since I lift heavy, I ususally lift every other day, or 3 to four times a week. I exercise a different target area each time I work out. For example in a given week:

Day 1: Chest, Legs

Day 3: tricep, bicep

Day 5: shoulders, legs

Day 7 Ususally goes back to chest. (depends on where I left off)

Would I be more likely to gain both mass and strength if I combined, say chest exercises with shoulder excercises? It may or may not be a problem but, (according to my schedule) two different target muscles are being trained four days apart from one another.

I would love to hear some feedback. As far as diet is concerned, I consume a more than sufficient amount of protein fats carbohydrates, etc. So that's not a problem in my case.

Anyway thanks...

Wheres your back routine? I would say eat a lot of cals and do sets ranging between 4-8 reps. Free weights of course. Buy Arnolds encyclopedia too.

csf3, you sure have a lot of time on your hands

Sadly, i have school monday-friday as i am only a senior in high school so im i have a tight schedule. Ill post mine if it helps you out tom reed but im no bodybuilding expert either.

Day 1

Chest

Flat Barbell/Dumbbell Bench Press : 3 x 6-10 reps
Low Incline Barbell/Dumbbell Press : 2-3 x 6-10 reps
Dips : 2 x failure
Low Decline Dumbbell Press : 2 x 6-10 (every once in a while)

Back

Wide grip pull ups : 2 x failure
Deadlifts : 3 x 6-10 reps
Barbell Rows : 2-3 x 6-10 reps
Lat-pulldowns/Dumbbell row : 2-3 x 6-10 reps

Day 2

OFF

Day 3

Legs

Squats : 4 x 6-10 reps
Leg Presses : 2-3 x 6-12 reps
Standing Calve Raises : 3 x 8-10 reps
Stiff-Legged Deadlifts : 3 x 6-10 reps
Leg Curls : 2 x 6-10 reps
Good Mornings : 2-3 x 6-10 reps (optional)

Abdominals

Do any 3 different kind of ab workouts : 2-3 x 10-30 reps

Day 4

OFF


Day 5


Shoulders

Military Press : 3 x 6-10 reps
Seated Dumbbell Press : 3 x 6-10 reps
Standing Lateral Raises : 2 x 8-10 reps
Upright Row : 3 x 6-10 reps
Shrugs : 2 x 10-12 reps

Triceps :

Rope Pulldowns : 3 x 6-10 reps
Skull Crushers : 2-3 x 6-10 reps
Dips: 2-3 x 6-10 reps
Close grip bench : 2-3 x 6-10 reps


Biceps :

Barbell Curls : 3 x 6-10 reps
Hammer Curls : 3 x 6-10 reps


Forearms (Alternate every week)

Week 1
-Barbell Wrist Curl… 3 x 6-8
-Alternating Hammer Curl…2 x 6-8

Week 2
-Behind Back Barbell Wrist Curl…2 x 9-12
-Reverse Curl…2 x 13-15
-Reverse Wrist Curl…1-2 x 16-20

Week 3
-Superset: Reverse Wrist Curl/Reverse Curl…1 x 9-12 each
-Superset: Reverse Wrist Curl/Hammer Curl…1 x 9-12 each
-Dropset: Barbell Wrist Curl…1 x 9-12, drop, 6-8 more
-Plate Holds (Grip a pair of either 25, 35, or 45 lb plates in between your thumb and other 4 fingers and hold them by your sides until you are about ready to drop them)…1 x max time

Day 6

OFF


Then i repeat the cycle again mixing up some small exercise workouts but always focus on major workouts.

-Rich

Originally Posted by shiznit2169

csf3, you sure have a lot of time on your hands

Surprisingly not. My workouts usually last no more than 45 minutes to as little as 25 minutes. I put in no more than 1.5 hours in a day. Often closer to an hour.

Hey, I gave up TV to be able to have time to workout (and some free time). A damn good trade if I must say so.

Someone suggested that I should move the legs to their own day. If I do that, wouldn't there be a larger proximity in between workouts? Thats the thing that I was most concerned about. I workout every other day. I'm just concerned, that my schedule may not be sufficient because certain muscle groups are being excercized too far in between.

Thanks