Thread: my workout - any thoughts?

loose all that volume for the arms (especially the biceps! jesus!).

Originally Posted by P-funk

loose all that volume for the arms (especially the biceps! jesus!).

Yeah, it looks reasonable to me besides that.

Originally Posted by CowPimp

Yeah, it looks reasonable to me besides that.

yea, resonably boring.

less reps you mean in the biceps department?

Originally Posted by fufu

less reps you mean in the biceps department?

less reps, less sets, less exercises!

what would you suggest then?

Originally Posted by fufu

monday - chest and triceps
BB chest press x3 of 6-10 reps (and one warmup set)
db incline chest press x3 of 6-8 reps
db flies x2 of 6-10 reps

close grip bench 4x 6-8 reps or skull crushers




tuesday - back and biceps
wide grip pull ups 3x 6-10
db rows 4x 6 reps
cgpd 3x8

db curls 3x8





wednesday - rest

thursday - abs and delts
hanging leg raises x3 failure
kneeling cable crunch x3 to 30 reps
swiss ball crunches x3 20 reps

shoulder press 4x - 6-8 reps (plus a warm up set)
ez bar upright rows x3 - 6-10
rear delt db raises x3 - 8-12 reps
side raises x3 - 6-10 reps

friday - quads and hamstrings
bb squats x4 4-10 reps (plus a warm up set)
leg extensions x3 8-10

sl deadlifts x3 4-10 reps (plus a warm up set)

saturday - rest
sunday- rest

any comments?
make it better?

Just a quick change....not perfect but better

Originally Posted by P-funk

yea, resonably boring.

Yeah, well I share your sentiment there. Typical bodybuilding splits are boring in my opinion too, but to each his own.

thanks foreman

Originally Posted by fufu

monday - chest and biceps
db chest press x3 of 6-10 reps (and one warmup set)
db incline chest press x3 of 6-8 reps
db flies x2 of 6-10 reps
cable flies x3 5-8 reps

standing db curls x2 8-12 reps
concentration curls x2 6-8 reps
ez bar curl x3 4-8 reps
machine preacher curls x2 8-10 reps
cable curls x3 6-10 reps

tuesday - back and triceps
pull ups x3 to failure
db rows x4 6-10 reps
lat pulldown x3 - 5-10 reps

close grip bench x3 4-10 reps(plus a warm up set)
single-handed triceps extension x3 4-8 reps
close grip pushdown x4 6-12 reps

wednesday - rest

thursday - abs and delts
hanging leg raises x3 failure
kneeling cable crunch x3 to 30 reps
swiss ball crunches x3 20 reps

shoulder press x3 - 6-12 reps (plus a warm up set)
ez bar upright rows x3 - 6-10
rear delt db raises x3 - 8-12 reps
front raises x3 - 6-10 reps

friday - quads and hamstrings
bb squats x4 4-10 reps (plus a warm up set)
leg extensions x3 8-10
leg press x3 - 10-12 reps
sl deadlifts x3 4-10 reps (plus a warm up set)

saturday - rest
sunday- rest

any comments?
make it better?

holy shit...i'm speechless

oh well..these ppl on these ppl know their shit, just listen to them..well most of them..and u will do fine.....shit my workout looked like that too and b4 i came on here each of my workouts took 1.5-2hours..and i had about 10sets for small and about 15 for the big muscles..........now my time in the gym is prolly 45-1 hour and 10-20min...and i only do 5-6 sets for small and 9-12 for the big...well anyway...listen to these guys and u'll do good

Originally Posted by kenwood

holy shit...i'm speechless

???

People are saying to do less reps/sets, but what exactly are the reasons for doing less of those? What is harmful of doing more/benificial of doing less?

Originally Posted by fufu

People are saying to do less reps/sets, but what exactly are the reasons for doing less of those? What is harmful of doing more/benificial of doing less?

Because it doesn't make sense to have more variations of curls than variations of squats in your routine.

Originally Posted by CowPimp

Because it doesn't make sense to have more variations of curls than variations of squats in your routine.

but that doesn't answer my question

I wouldn't say that doing so many curl variations is harmful so much as a waste of time. All of that excess volume directed toward training your biceps could be better spent performing compound exercises in the limited window that is optimal to train within.

Originally Posted by CowPimp

I wouldn't say that doing so many curl variations is harmful so much as a waste of time. All of that excess volume directed toward training your biceps could be better spent performing compound exercises in the limited window that is optimal to train within.

Hmmm, I think I know what you are saying. You mean like, choose only a couple exercises to train biceps that will most benencial in the time when they have the most "pow" in then?

Originally Posted by fufu

thursday - abs and delts
hanging leg raises x3 failure
kneeling cable crunch x3 to 30 reps
swiss ball crunches x3 20 reps

shoulder press x3 - 6-12 reps (plus a warm up set)
ez bar upright rows x3 - 6-10
rear delt db raises x3 - 8-12 reps
front raises x3 - 6-10 reps

friday - quads and hamstrings
bb squats x4 4-10 reps (plus a warm up set)
leg extensions x3 8-10
leg press x3 - 10-12 reps
sl deadlifts x3 4-10 reps (plus a warm up set)

I sincerely hope you are not doing that ab work before shoulders, hanging leg raises and cable crunches put a good deal of stress on the shoulders which will prolly lower what you can do in the shoulder exercises.

I also wouldnt do leg extensions before leg press, I would prolly do leg extensions last on that day.

Originally Posted by fufu

Hmmm, I think I know what you are saying. You mean like, choose only a couple exercises to train biceps that will most benencial in the time when they have the most "pow" in then?

What he is saying is that big compound movements build size and strength.
Curls are fine but should only be 10-20% of your arm workout....BB rows, T bar rows, DB rows, pullups ect will build biceps. Same with Benching and dips, incline press, close grip bench....this is how to get big and strong.

I do 4 sets of curls once a week and have 18.25 inch cold arms, they were 19.75 cold when I was younger.....90% of that size came from big movements like BB bench and rows.

Originally Posted by ForemanRules

What he is saying is that big compound movements build size and strength.
Curls are fine but should only be 10-20% of your arm workout....BB rows, T bar rows, DB rows, pullups ect will build biceps. Same with Benching and dips, incline press, close grip bench....this is how to get big and strong.

I do 4 sets of curls once a week and have 18.25 inch cold arms, they were 19.75 cold when I was younger.....90% of that size came from big movements like BB bench and rows.

hmmm, I never thought of it that way. Thanks for the input.

Originally Posted by fufu

Hmmm, I think I know what you are saying. You mean like, choose only a couple exercises to train biceps that will most benencial in the time when they have the most "pow" in then?

Something like that. The exercises that have the most "pow" in them are not isolation exercises like curls. They are movements like rows which stimulate the muscles involved in shoulder extension, scapular retraction, and elbow flexion. So, not only do you stimulate the biceps, but you stimulate various muscles in your back at the same time.

The arms get stimulated during compound movements, as I just mentioned. They do not require all that additional stimulation via isolation movements to initiate growth.