Thread: Routine Analysis yo P-Funk! :)

Reply in black.

Originally Posted by Tier

After some advice I came up with this routine, I skip a day between each.

*Are any of these in the wrong category also?

Horizontal / Vertical / Leg 3-day split

Routine 1:
Cable Row
DB Fly
Bench Press
Decline Press
Curls
DB Lateral Raise
DB Forward Raise

You have the right idea. Lateral and front raises move in the veritcal plane so drop them. You can leave the curls here and do triceps on the other upper body day. I don't know what the volume looks like so can you please put in some set and rep ranges (even rest intervals) so we can calculate volume. The other exercises work. I would just make these changes to the exercises order....is there any particular reason you are starting with rows though? Do you have shoulder issues and need to work on your posterior side more (a lot of people do so you can start with them if you want.). I would also drop the flyes and add another vertical row since you only have one row to 2 presses. I would arange them like this:

bench press
BB row
decline press (I would use DBs here actually and get rid of flyes)
cable row
curls


Routine 2:
Chin Up/Pull Down
Overhead Press
Triceps (behind head)
Deadlifts
BB Upright Row

again, starting with back. Not a problem. Deadlifts go on leg day since they are hip extension. I would change some of the exercises. Maybe to something like this:

BB overhead press
chin up
incline DB press
WG pulldown
triceps



Routine 3:
Squats
Leg Press
Lunges
Calf Raises

Need to add something more hip oriented like deadlifts or SLDLS here. Maybe try:

squat
sldl
lunges
seated leg curl
calf raises


Appreciate any advice.

just add in some reps and sets and we will move on from there. it is starting shape up.

I'll alternate intensity, 3 sets 6-10 reps for moderate intensity for 2 week then one week of 4 sets < 5 rep for high intensity week. I don't really know what I'm doing as far as order or reps, I'm trying to follow instruction about alternating intensities.

Dropping raises and adding vertical row. Moving Deads to leg day. Rearranging to alternate between muscle groups.


Thanks

Originally Posted by Tier

I'll alternate intensity, 3 sets 6-10 reps for moderate intensity for 2 week then one week of 4 sets < 5 rep for high intensity week. I don't really know what I'm doing as far as order or reps, I'm trying to follow instruction about alternating intensities.

Dropping raises and adding vertical row. Moving Deads to leg day. Rearranging to alternate between muscle groups.


Thanks

well, if you want to alternate intensities do something like this:


week 1- 6 reps x 4 sets RI= 30sec
week 2- 15 reps x 3 sets RI= 30sec
week 3- 10 reps x 4 sets RI= 60sec

or you can choose to focus on the strength of two main exercises and then repetitive work for the other exercises.

Originally Posted by P-funk

well, if you want to alternate intensities do something like this:


week 1- 6 reps x 4 sets RI= 30sec
week 2- 15 reps x 3 sets RI= 30sec
week 3- 10 reps x 4 sets RI= 60sec

or you can choose to focus on the strength of two main exercises and then repetitive work for the other exercises.

Got it,

I'll try alternating and then focusing, see what works best. Thanks for all the advice!

no problem.

I have always been a 2 minute rester....30 secs to a minute would be brutal for me.

Originally Posted by PWGriffin

I have always been a 2 minute rester....30 secs to a minute would be brutal for me.

It's a great way to promote decreased anaerobic recovery periods, increase lactate threshold, and often times stimulate increased hormonal response. I used to be a 90-120 second rest guy myself. I'm liking shorter rest periods more and more now. 45-75 seconds is my new sweet spot.

I use 90-120 for my strength lifts and then 30-60 for my other lifts.

Originally Posted by P-funk

I use 90-120 for my strength lifts and then 30-60 for my other lifts.

Yeah, well for my maximum effort stuff on Westside I wait for full recovery. Yesterday I failed a max attempt and waited a full 5 minutes before trying again.

Originally Posted by PWGriffin

I have always been a 2 minute rester....30 secs to a minute would be brutal for me.

I love the 30 second rest periods. I am doing a HIT style workout with it, and it's been great and quite intense! A good way to shake things up, if your routines seem to feel stale.

How the hell do you guys do <60sec RI on squats and Dl's? I am always out if breath and sometimes a bit dizzy while doing those.