Thread: Experts, mind critiquing my routine (beg)

Sunday: Off

Monday: Chest

stretch
cardio 15 on bike

incline db 4 sets
bench db 3 sets
decline flys db 2 sets

I really like the cables, It seems i get the most burn/pump from it more than the db.. dunno why, maybe because I am super isolating them...? (pumps and burns mean nothing)

abs- 3x 25 crunches w/ heavy medicine ball behind my head and bringin it to my knees.

Tuesday- back

15 cardio bike.
stretch back out.
supermans on mat- 4 x 15
hyperextensions- 2x bodyweight, 2x w/ 10lb against chest. (this exerise feels awesome!)
Bent over rows 4 sets
one arm rows 2 sets
cable low row again- 2 sets

abs- 3 x 25 crunches.
I need to incorporate some big compound lifts here. but im scared of hurting my back.

Wed- shoulders.

cardio 15 min bike.

cybex machine low row/anterior delt I forget the name - 3x 12 75.
cybex shoulder press machine 3x 12 55..
front db raises- 12, 10, 10 - w/ 20db.
side db raises- 12, 10, 10 w/ 15s.
shrugs -4x 15 w/ 40s.

Thurs- Gunnz

15 cardio bike-

CG bench 4 sets
dips 3 sets
bi curl w/ ez bar 4 sets
DB curls 2 sets.

abs- 3x25 crunches.

Fri- Legs

cardio 15 bike.
squat- 5 sets all the way down
extensions- 3 sets
curls- 3
one exerise i do w/ the smith which i put a platform under the bar and put the bar to the bottom w/ quarters on each side and stand straight up/down while keeping calves locked/tight whatever. really gets em burning. 5x 15. (these are standing calve raises)

abs 3x 25.


Sat- Off.


Don't set a rep number, do all sets until failure. Try to fail in the 6-10 rep range. Also, put shoulders on arm day so you are only working out 4 days a week.

chiropracters dont know crap about sports injuries, go to a physical therapist.

thanks michael.

J

standing calf raises so thats what that exercise is called!

what is CG Bench? the preacher bench curls you mean?


thanks

are you doing 24 sets of chest in that workout

and for the back could you describe one arm rows?

http://exrx.net/WeightExercises/Back...ntOverRow.html

Use exrx.net for pretty much any exercise for which you're unsure of form.

Originally Posted by Incognegro

thanks michael.

J

standing calf raises so thats what that exercise is called!

what is CG Bench? the preacher bench curls you mean?


thanks

Close grip bench. Just put your arms perpindicular to the floor.

around that many sets for chest im trying to hit 2 exercises for each area of the chest, upper, middle, and lower.

i alternate between 3-4 sets depending on how i am feeling.

About that... You may want to read the stickies before saying that you can hit different areas of a muscle. Just a suggestion...

And if you're saying that you're going to do six exercises for chest, why? Then again I didn't read this whole thread so maybe I just missed something.

aha close grip. got it.

is that excessive? it feels like im being lazy if i just do the db work w/o the cable work afterward.

To me it's very excessive. I have strength goals and I only do fifteen reps for my chest including the warm up. So some might say that I'm the crazy one, but I've had some amazing success with low volume high intensity routines before. If I were you I would just trust the experts, but let me know if you ever want to try something new.

Originally Posted by Incognegro

is that excessive? it feels like im being lazy if i just do the db work w/o the cable work afterward.

No, ~8 sets for chest is enough.

^^ok got it.

isnt the cable more for definition anyways?

J

Well it won't get you as far as free weights in terms of strength and stabilizer usage, so hopefully it's good for something. I'd say that an educated person would certainly use the cables to get definition and not strength though, but I've never tried it.

w/ the db bench presses i feel the burn more in my forearms than my chest, but my form is fine. what gives?

ok I will begin to focus more on the free weights over the cable.

Originally Posted by Incognegro

^^ok got it.

isnt the cable more for definition anyways?

J

Myth. Nothing increases definition except loosing bodyfat.

Are you sure your form is correct? I've always felt the DB benches much more than the BB benches (I feel nothing in my chest from those, but I'm giving them a try anyways). It could be that your grip strength is really lacking and you just need to build it up more. Also make sure you're getting the full ROM with the DBs; remember that you should be able to go a little farther than with the BB bench.

Originally Posted by ihateschoolmt

Myth. Nothing increases definition except loosing bodyfat.

Or increasing your LBM to the point where the ratio of LBM to BF is such that you appear more defined.

really appreciate the help guys.

so chestwork out tom is looking like

db incline 4xfailure
db bench 4xfailure
db decline fly 4xfailure.

that adequate? guess it will be if I up my current weight right and forgo the cable?

J

Originally Posted by Incognegro

really appreciate the help guys.

so chestwork out tom is looking like

db incline 4xfailure
db bench 4xfailure
db decline fly 4xfailure.

that adequate? guess it will be if I up my current weight right and forgo the cable?

J

How about sets of 3.

ok 3 sets. that was I was doing originally. just started doing 4 sets 2 weeks ago.

J

First of all, you should definitely read a lot of info at the diet section if some of your goals include improving body composition and/or adding muscle mass. Everyone thinks they have a good diet just because they eat a lot of protein and eat 5 times a day. This is not necessarily true; there is a lot more to a good diet than just those items.

Now, to your training. Keep in mind that the burn you feel, which comes from lactic acid, can be achieved much better from using weights that allow you to perform sets with repetitions that are in the endurance range (In excess of 20 repetitions). However, this does not make the movement conducive to hypertrophy or strength (Although it can improve mitochondrial density, which can lead to improved strength gains when returning to heavier weights, but that aside...). Pump is a similar phenomenon. It is merely the rushing of blood to a muscle in order to provide the oxygen necessary to continue a movement. This also has no bearing on hypertrophy or strength.

You are still fairly new to resistance training. I would suggest sticking with heavy compound movements for the time being. You don't need to be doing all those isolation movements. Hell, even seasoned veterans don't necessarily need to do quite so many isolation movements. If you really want to do a split routine, I suggest starting with the good ol' push/pull/legs split. Here's my suggested routine for you:

Push:
Bench Press x 3
Dips x 3
Overhead Press x 3
Decline Situps x 3

Pull:
Bent Rows x 3
Pullups x 3
Upright Rows x 3
Hyperextensions (Supermans would be good too) x 3

Legs:
Squats x 4
Deadlifts x 3
Good Mornings x 2
Standing Calf Raises x 3

Something like that. There is a lot of room for variation, but you get the idea.

Originally Posted by CowPimp

(In excess of 20 repetitions). However, this does not make the movement conducive to hypertrophy or strength (Although it can improve mitochondrial density, which can lead to improved strength gains when returning to heavier weights, but that aside...).

Or you can run and do push ups while using heavy weights. You don't have to use weights.

Originally Posted by ihateschoolmt

Or you can run and do push ups while using heavy weights. You don't have to use weights.

Very true, although you are technically using your body as a weight.

Originally Posted by CowPimp

Very true, although you are technically using your body as a weight.

It doesn't matter does it?

Cowpimp,


This split routine would be M/W/F?


Thanks for your example and help.


J