Thread: Good/Bad Routine??

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Looks fine to me. If you're worried about not getting enough arm work, then you could do your chinups and bent rows with a supinated grip. That will hammer the crap out of your biceps. Your triceps should definitely be getting enough work between all those pressing movements. I'm a firm believer in no to low direct arm work, but let the results speak for themselves. If you find your arms lagging as you gain weight, then feel free to throw in an isolation movement for the muscle that's lagging.

How close to failure are you on your working sets?

Originally Posted by CowPimp

Looks fine to me. If you're worried about not getting enough arm work, then you could do your chinups and bent rows with a supinated grip. That will hammer the crap out of your biceps. Your triceps should definitely be getting enough work between all those pressing movements. I'm a firm believer in no to low direct arm work, but let the results speak for themselves. If you find your arms lagging as you gain weight, then feel free to throw in an isolation movement for the muscle that's lagging.

How close to failure are you on your working sets?

im a believer in no direct arm work too... and i go to failure on all sets except abs, and some accessory movements.

Originally Posted by thajeepster

im a believer in no direct arm work too... and i go to failure on all sets except abs, and some accessory movements.

Honestly, I don't think I would hit failure on every single set. That is an incredible amount of strain on your CNS. I would only attmempt to hit failure on the last set of each exercise, or something like that. Now, if you're just stopping when it feels like you can't do any more reps, then you might be okay. If you are actually failing during the set, then that's another story.

You could try a 4 day split something like this.....Do Upper body vertical exercises, lower body Quad, Upper body horizontal, and a lower body Hips and Hamstrings with a day off in between each workout......I did this type of workout back in March/April and thinking about going back to it soon.




UPPER BODY (Vertical Push and Pull)
Weighted Pullups

Standing MP Press

Side Raises

Weighted Chinup

Upright Row

Weighted Supinated Grip Pullup

Shrugs

Seated Incline Bench DB Curl



LOWER BODY #1 (Quad Dominated)

Squat

or

Leg Press


One legged Sled

Deep Jump Squats holding a 25 lb weight

Extentions



Horizontal Upper Body

HS Incline Press

Wide Grip T-Bar Row

Dips

HS Low Row

CG Press

Cable Reverse Fly




Lower Body (Hips and Hams)


Deadlift

Sumo Style Deadlift

SLDL

Originally Posted by CowPimp

Honestly, I don't think I would hit failure on every single set. That is an incredible amount of strain on your CNS. I would only attmempt to hit failure on the last set of each exercise, or something like that. Now, if you're just stopping when it feels like you can't do any more reps, then you might be okay. If you are actually failing during the set, then that's another story.

i workout without a partner, so no spotter, so yeah, thats what i do, stop when i feel i cant complete the next rep.

Originally Posted by yellowmoomba

You could try a 4 day split something like this.....Do Upper body vertical exercises, lower body Quad, Upper body horizontal, and a lower body Hips and Hamstrings with a day off in between each workout......I did this type of workout back in March/April and thinking about going back to it soon.




UPPER BODY (Vertical Push and Pull)
Weighted Pullups

Standing MP Press

Side Raises

Weighted Chinup

Upright Row

Weighted Supinated Grip Pullup

Shrugs

Seated Incline Bench DB Curl



LOWER BODY #1 (Quad Dominated)

Squat

or

Leg Press


One legged Sled

Deep Jump Squats holding a 25 lb weight

Extentions



Horizontal Upper Body

HS Incline Press

Wide Grip T-Bar Row

Dips

HS Low Row

CG Press

Cable Reverse Fly




Lower Body (Hips and Hams)


Deadlift

Sumo Style Deadlift

SLDL

well, im a hardgainer, and i dont think i respond well to alot of exercises, especially accessory ones, i did this for a long time (2 years or so) and have pretty much nothing to show for it... for gods sake im still only benching 205 for 4 sets of 6.

what rep scheme would you go for this?

btw, whats hs stand for?

Originally Posted by thajeepster

well, im a hardgainer, and i dont think i respond well to alot of exercises, especially accessory ones, i did this for a long time (2 years or so) and have pretty much nothing to show for it... for gods sake im still only benching 205 for 4 sets of 6.

what rep scheme would you go for this?

How much do you weigh? That sounds like a good bench if you weigh what I think you do.

HS stands for hammer strength, by the way.

You don't have to do all those exercise. Those are just what I did. You could try the concept (Horizontal Upper, Quad, Vertical Upper, Hips) with all compound movements.



You are definately doing something wrong if you lifted for over two years and did not see an improvement. Maybe you should check your diet ??

Good luck though.....Hopefully you find what works for you. It's definately different for everyone. I'm sure most of us have tried many different programs.

Originally Posted by yellowmoomba

You don't have to do all those exercise. Those are just what I did. You could try the concept (Horizontal Upper, Quad, Vertical Upper, Hips) with all compound movements.



You are definately doing something wrong if you lifted for over two years and did not see an improvement. Maybe you should check your diet ??

Good luck though.....Hopefully you find what works for you. It's definately different for everyone. I'm sure most of us have tried many different programs.

YM has a point. I think a higher training frequency is best. After trying it myself and doing much research into the subject, I feel that hitting body parts 2-3 times per week is more beneficial than once per week if setup properly.

I'm sure plenty of people respond better to split routines, but I definitely think everyone should cycle higher frequency training into their exercise routine periodically, or at least give it a shot at some point.

Originally Posted by CowPimp

How much do you weigh? That sounds like a good bench if you weigh what I think you do.

HS stands for hammer strength, by the way.

im about 155lbs... ah hammer strenth... thanks.

ive had my diet in check, at least im pretty sure.... i think my problem in the past was overtraining. Can you guys give an example of high frequency training? Some links?

Originally Posted by thajeepster

ive had my diet in check, at least im pretty sure.... i think my problem in the past was overtraining. Can you guys give an example of high frequency training? Some links?

Here are some good training articles utilizing higher frequency courtesy of Chad Waterbury, a strength and conditioning coach who fully believes in high frequency training:

http://www.t-nation.com/readTopic.do...ydra?id=693794
http://www.t-nation.com/readTopic.do...ydra?id=561180
http://www.t-nation.com/readTopic.do...ydra?id=534922

If you want something a little simpler, then check out my writeup on designing a full body routine:

Designing a Full Body Routine

You can also check out my journal or my post on "My full return to dino training" or something like that to see the routines that I've put together.

Originally Posted by CowPimp

Looks fine to me. If you're worried about not getting enough arm work, then you could do your chinups and bent rows with a supinated grip. That will hammer the crap out of your biceps. Your triceps should definitely be getting enough work between all those pressing movements. I'm a firm believer in no to low direct arm work, but let the results speak for themselves. If you find your arms lagging as you gain weight, then feel free to throw in an isolation movement for the muscle that's lagging.

How close to failure are you on your working sets?

Cowpimp, I'm interestedin knowing your stats. Post them or PM me with them.