![]() |
![]() |
![]() |
|
|||||||
| Photo Gallery | Register | Members List | Blogs | Search | Today's Posts | Mark Forums Read |
| Training Learn proper form, techniques, & routines. Post questions about weight training as it relates to muscle building.
Sponsored by: BigBackGrips.com |
![]() |
|
|
LinkBack | Thread Tools | Display Modes |
|
|
#1 |
|
Registered User
Join Date: Feb 2006
Location: UK
Posts: 505
|
Your thoughts on my bulking program???
Okay guys, I am just a beginner and I am curretly training mon/wed/fri but training muscles. I have just put together a new push/pull/legs program (with the help of p-funk)
Mon: Upper Push (chest, shoulders, tris): DB bench press (3x12) Incline DB press (2x12) Arnold press (3x10) Lateral raise (2x10) Dips (3x10) Triceps push-down (2x10) Tuesday = Rest Wed: Legs: DB Squats (3x12) Leg press (3x10) Leg curls (2x12) Leg extensions (2x12) Back extensions (2x12) Thursday = Rest Fri: Upper Pull (back, bis, abs): Pull downs various grips (3x12) Pull-ups various grip (3x12) Back machine (2x10) Bent over DB row (2x10) DB Shrugs (2x10) Cable Curls (2x8) Reverse crunch ( 2x15) Abs Machine (2x15) Sat and Sun = Rest Please let me here from you ppl, thnx ![]() |
|
|
|
|
|
#3 |
|
Registered User
Join Date: Feb 2006
Location: UK
Posts: 505
|
Yes I have taken alook of these routines but there abit to complexed for me so I decided to set-up my own. I will modify the reps tho I think you are right. Thanks TOM, Any other suggestions
![]() |
|
|
|
|
|
#4 |
|
My Role Model
Moderator
Join Date: Nov 2002
Location: Ontario, Canada
Posts: 15,945
|
You are a beginner right?
If so stick to the higher reps. |
|
Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it.
Michael Jordan |
|
|
|
|
|
|
#5 |
|
Registered User
Join Date: Feb 2006
Location: UK
Posts: 505
|
Yes i am i have been doing an endurance workout (15-20) reps for 4weeks and have jus began a more of a hypertrophy workout as this is my main goal and I have hammered technique on most exercises, tho wot i am currently doing is working bodyparts so ive opted for the push/pull/leg system because of da reccomendation. So i thought this program would be wise and would just like any suggestions! So thnx for dat 1 too, Would you say higher repsdan dat stated or leave it the same?
|
|
|
|
|
|
#6 | |||
|
Fueled by Testosterone
Moderator
Join Date: Jan 2004
Location: Silver Spring, MD
Posts: 15,434
|
Quote:
Quote:
Quote:
|
|||
|
The only time it's bad to feel the burn is when you're peeing...
CowPimp Picks Up Heavy Shit MySpace YouTube Videos |
||||
|
|
|
|
|
#7 |
|
Registered User
Join Date: Feb 2006
Location: UK
Posts: 505
|
Yes sorry cp it is a rowing exercise mayb for variety i will swith to the pulley grip machine on dat 1 or tey a different grip as there is 3 to choose from but at this stage i dont need 2 target each angle right ? Also dont forget i dont have any barbell's at my gym i have too stick with DB's
![]() |
|
|
|
|
|
#8 |
|
Registered User
Join Date: Feb 2006
Location: UK
Posts: 505
|
Oh and also CP, i have tried to set this program to a push/pull not by training body part. Have i not done this correctly ???
|
|
|
|
|
|
#9 |
|
Fueled by Testosterone
Moderator
Join Date: Jan 2004
Location: Silver Spring, MD
Posts: 15,434
|
Like I said, your routine looks pretty good. Just note the minor comments I made. Even without them your routine is pretty good.
|
|
The only time it's bad to feel the burn is when you're peeing...
CowPimp Picks Up Heavy Shit MySpace YouTube Videos |
|
|
|
|
|
|
#10 |
|
Registered User
Join Date: Feb 2006
Location: UK
Posts: 505
|
Okay that's sweet! Cheers CP
|
|
|
|
|
|
#11 | |||
|
Patrick
Super Moderator
Join Date: Dec 2002
Location: AZ
Posts: 30,645
|
alright man....I gotta say, not a bad job for putting something together for the first time. It looks like you got the general idea. You put a lot of the nit wits to shame here.
As a beginer the rep ranges are fine for right now adn for the first few weeks. Work on technique and setting up basic inter and intra muscular connections. Quote:
Quote:
db squat leg press DB romanian deadlift leg curls calves Quote:
Go with either pull ups or pulldowns (not both)....and one row....I would throw in DB pullovers and finish with curls of some sort....so: pull up bent over DB row DB pull over hammer curl |
|||
|
http://pwtraining.blogspot.com/.....come and see what is on my mind!
Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book |
||||
|
|
|
|
|
#12 |
|
Fueled by Testosterone
Moderator
Join Date: Jan 2004
Location: Silver Spring, MD
Posts: 15,434
|
I never really use pullovers for some reason. I think I should use them more. They seem like an underrated movement. I've never particularly liked them, and I guess there's no real reason why.
Anyway, P is probably right. There is no real need to start out with that much volume, but goddamn it was good to see a routine put together based on a little reading! |
|
The only time it's bad to feel the burn is when you're peeing...
CowPimp Picks Up Heavy Shit MySpace YouTube Videos |
|
|
|
|
|
|
#13 |
|
Registered User
Join Date: Feb 2006
Location: UK
Posts: 505
|
Ok thanks guys that's a gr8 help, all i need to do now is go hit the gym n grow huge !! Wish me luck !!
|
|
|
|
|
|
#14 | |
|
Patrick
Super Moderator
Join Date: Dec 2002
Location: AZ
Posts: 30,645
|
Quote:
good luck! check back in like 4 weeks and let us know how it is going. |
|
|
http://pwtraining.blogspot.com/.....come and see what is on my mind!
Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book |
||
|
|
|
|
|
#15 |
|
IDIOT SAVANT
Join Date: Jun 2001
Location: An alternate reality.
Posts: 10,178
|
Looks like P-funk has already addressed my concern. For bulking you can't go wrong with compound movements, that's what I look at first in any program. Big exercise where you move big weights are what will make you big. I notice on your pushing day you have 8 sets of compound movements. On leg day you have 6. And on pull day you have 10. (I'm assuming here that the back machine you're talking about uses some sort of compound movement.)
If it were me, I'd want 10 sets of compound movements on leg day and 6-8 on the push and pull days. Drop isolation exercise if you have to in order to squeeze these numbers into your program. Last edited by ALBOB : 02-22-2006 at 04:53 PM. |
|
Rules? You mean we have RULES for that???
|
|
|
|
|
|
|
#16 | |
|
IM Ball Buster
Join Date: Jul 2005
Location: I win...
Posts: 1,367
|
Quote:
|
|
|
Some people get lost in thought because it's such unfamiliar territory. -G. Behn
|
||
|
|
|
|
|
#17 |
|
My Role Model
Moderator
Join Date: Nov 2002
Location: Ontario, Canada
Posts: 15,945
|
The only reason I suggested a higher rep range for a beginner was based on a concern for strengthening the tendons and ligaments.
|
|
Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it.
Michael Jordan |
|
|
|
|
|
|
#18 | |
|
Patrick
Super Moderator
Join Date: Dec 2002
Location: AZ
Posts: 30,645
|
Quote:
because beginers need to build up proper tendon strength. Tendons gain strength at a much slower rate then muscles. If he jsut starts training at higher intensities he runs the risk of a tear or inflamation, irritation or some other sort of injury. You need to take a few weeks to establish strength of the contractile tissues and build a base. Also, he needs to work on exercise technqiue and build inter and intramuscular connection before lifting at higher intensities. So yes, loading paramaters do have something to do with an individuals level of expertise and training age. |
|
|
http://pwtraining.blogspot.com/.....come and see what is on my mind!
Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book |
||
|
|
|
|
|
#19 | |
|
flawless
|
Quote:
|
|
|
|
||
|
|
|
|
|
#20 | |
|
Fueled by Testosterone
Moderator
Join Date: Jan 2004
Location: Silver Spring, MD
Posts: 15,434
|
Quote:
Shit, most people I try to show freeweight exercises can't even properly balance a weight they can push 20 times. There is no way in Hell I would put them under a bar bearing something heavier. |
|
|
The only time it's bad to feel the burn is when you're peeing...
CowPimp Picks Up Heavy Shit MySpace YouTube Videos |
||
|
|
|
|
|
#21 | |
|
Fueled by Testosterone
Moderator
Join Date: Jan 2004
Location: Silver Spring, MD
Posts: 15,434
|
Quote:
|
|
|
The only time it's bad to feel the burn is when you're peeing...
CowPimp Picks Up Heavy Shit MySpace YouTube Videos |
||
|
|
|
|
|
#22 |
|
Moderator
Moderator
|
Tendons don't typically snap, the area of muscle adjacent to the tendon does. It would take an insane amount of force to snap a tendon.
|
|
If sense were common, everyone would have it.
4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge... |
|
|
|
|
|
|
#23 | |
|
Fueled by Testosterone
Moderator
Join Date: Jan 2004
Location: Silver Spring, MD
Posts: 15,434
|
Quote:
|
|
|
The only time it's bad to feel the burn is when you're peeing...
CowPimp Picks Up Heavy Shit MySpace YouTube Videos |
||
|
|
|
|
|
#24 |
|
Moderator
Moderator
|
The muscle certainly get's stronger in that area and the tendons may as well, but I believe the tendon of someone who has never worked out is strong enough to hold most of the poundages you or I are lifting, and we are damn sexy and strong. It's the muscle around it that is the main issue. I am guessing it is like most any junction between 2 things, that is just the weakest point.
|
|
If sense were common, everyone would have it.
4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge... |
|
|
|
|
|
|
#25 | |
|
Patrick
Super Moderator
Join Date: Dec 2002
Location: AZ
Posts: 30,645
|
Quote:
|
|
|
http://pwtraining.blogspot.com/.....come and see what is on my mind!
Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book |
||
|
|
|
|
|
#26 | |
|
Functional Lifting = Life
|
Quote:
The reason I typically allow so much recovery time for myself is because of my high intensity (all singles right now). So, instead of taking off for a week every once in a while, I simply allow my CNS to basically fully recover between each workout (three or four days apart each). Will this extra time also allow for connective tissue to heal to a greater degree or is this tissue not broken down in a similar fashion as muscle is broken down? I used the reasoning that the tissue would also need to recover in planning my timing between workouts, so was that a mistake? |
|
|
Push yourself. Enjoy yourself. Be yourself.
Knowledge is power. Obsessed with functional strength. Journal |
||
|
|
|
|
|
#27 |