New to forum, please assess my routine

[Robbo]

Hi, new to forum but reading for a while. I'm looking for some feedback on my routine.

This is what I’ve been doing for the last 6 weeks. Goals are to put on some mass the next 6 weeks before cutting down. I’m currently lifting 175 lbs on smith machine for 8 reps and I squat 230 lbs on smith machine again for about 8 reps.

Monday – Chest/Tri’s
BB Flat [Smith Machine] Bench Press - 3 sets
CG [Smith Machine] Bench Press (alternating weeks with dips) – 3 sets
Incline DB Press – 3 sets
Tricep pushdown – 3 sets
Pec fly machine (alternating weeks with cable crossover) – 3 sets
Tricep machine extension – 3 sets

Tuesday – Legs
Smith Machine Squat – 4 sets (last one with feet forward to target hamstrings)
Leg Press – 3 sets
Hamstring Curl – 3 sets
Note: This may not be a lot but my legs are very sore for at least 3-4 days.

Wednesday – Rest

Thursday – Shoulders
DB Arnold Press – 3 sets
DB lateral raise – 3 sets
DB front raise – 3 sets
Machine shoulder press – 3 sets
Close grip barbell raise to chin (not sure of name) – 3 sets

Friday – Back/Bi’s/Abs
Widegrip pull up – 3 sets
Underhand close grip pull ups – 2 sets
Upright row – 3 sets
E-Z BB bicep curls – 3 sets
Machine pull over – 3 sets
DB seated bicep curls – 3 sets
One arm DB bent over row – 2 sets
Standing cable bicep curl – 2 sets
Standing cable reverse bicep cable curl – 2 sets (these last two exercise I do for forearms)
Bent over rope pull down for abs – 3 sets

Saturday / Sunday - Rest

All sets are between 6 and 12 reps to failure excluding warm-up sets. Training sessions usually last about 45 minutes and I do cardio twice a week for 15 minutes of HIIT.

I’m making good gains but would like to make my hamstrings bigger. I think deadlifts are the way to go but sometimes I get lower back pain and don’t want to fcuk it up. Can smith machine squats with feet forward (say 12 inches) be as good as deadlifts? I read somewhere about how many inches forward your feet are forward from the bar changes what % the quad / hamstrings work (e.g. feet beneath bar 75% quad and 25% hams and 12 inches in front it is more like 55% to 45%).

TIA for any feedback.

Robbo

[TJ Cline]

Originally Posted by Robbo

Hi, new to forum but reading for a while. I'm looking for some feedback on my routine.

This is what I’ve been doing for the last 6 weeks. Goals are to put on some mass the next 6 weeks before cutting down. I’m currently lifting 175 lbs on smith machine for 8 reps and I squat 230 lbs on smith machine again for about 8 reps.

Monday – Chest/Tri’s
BB Flat [Smith Machine] Bench Press - 3 sets
CG [Smith Machine] Bench Press (alternating weeks with dips) – 3 sets
Incline DB Press – 3 sets
Tricep pushdown – 3 sets
Pec fly machine (alternating weeks with cable crossover) – 3 sets
Tricep machine extension – 3 sets

Tuesday – Legs
Smith Machine Squat – 4 sets (last one with feet forward to target hamstrings)
Leg Press – 3 sets
Hamstring Curl – 3 sets
Note: This may not be a lot but my legs are very sore for at least 3-4 days.

Wednesday – Rest

Thursday – Shoulders
DB Arnold Press – 3 sets
DB lateral raise – 3 sets
DB front raise – 3 sets
Machine shoulder press – 3 sets
Close grip barbell raise to chin (not sure of name) – 3 sets

Friday – Back/Bi’s/Abs
Widegrip pull up – 3 sets
Underhand close grip pull ups – 2 sets
Upright row – 3 sets
E-Z BB bicep curls – 3 sets
Machine pull over – 3 sets
DB seated bicep curls – 3 sets
One arm DB bent over row – 2 sets
Standing cable bicep curl – 2 sets
Standing cable reverse bicep cable curl – 2 sets (these last two exercise I do for forearms)
Bent over rope pull down for abs – 3 sets

Saturday / Sunday - Rest

All sets are between 6 and 12 reps to failure excluding warm-up sets. Training sessions usually last about 45 minutes and I do cardio twice a week for 15 minutes of HIIT.

I’m making good gains but would like to make my hamstrings bigger. I think deadlifts are the way to go but sometimes I get lower back pain and don’t want to fcuk it up. Can smith machine squats with feet forward (say 12 inches) be as good as deadlifts? I read somewhere about how many inches forward your feet are forward from the bar changes what % the quad / hamstrings work (e.g. feet beneath bar 75% quad and 25% hams and 12 inches in front it is more like 55% to 45%).

TIA for any feedback.

Robbo

http://www.ironmagazineforums.com/sh...ad.php?t=60738 (Training 101)

Get rid if the smith stuff and use free weights

[Robbo]

I know using free weights are better than smiths as they also use stabalizer muscles, but are smith machines really that bad, something better than nothing?

I used to train with free BB for bench and squat but can't manage to get close to failure and don't like using a spotter. Would cycling free weights and smiths every other week be okay?

And going back to my question regarding smith machine squats with feet forward can this be used to work the hamstrings instead of deadlifts?

With reference to link, I'll give p-funk's routine a try. Apart from combining my shoulder routine with the chest/tri day and maybe cutting back on the shoulder work it shouldn't be far off.

[topolo]

I like to occasionaly use a smith machine.

[CowPimp]

The main problems with your routine:

Lack of freeweight exercises. Machines are okay, but I would certainly make the base of my routine comprised of freeweights. Personally, I use very little machinery. Do machines have their place in a training routine? Certainly, but I still feel that the bulk of your routine freeweight compound exercises.

Way too much pressing and training of anterior musculature in general. You do have a good bit of back work, which is great. However, you still need to bring a semblance of balance back into this routine.

Compound movements first. Don't perform any type of curl before performing a rowing movement, for example. That doesn't make sense. Exercises that use multiple joints and large muscle groups should generally come first.

Do more hamstring-dominant leg exercises. Deadlifts, Romanian dealdifts, glute ham raises, stepups, etc. Glute bridges are actually pretty good too, and you can take up the resistance by doing them one leg at a time.

Originally Posted by Robbo

I know using free weights are better than smiths as they also use stabalizer muscles, but are smith machines really that bad, something better than nothing?

I think smitch machines are garbage. Using them sometimes is fine, but I wouldn't make any smith machine exercise a staple in your routine. They cause you to get accustomed to altered centers of gravity, often put unecessary shearing forces on your joints, and can lead to pattern overload if used excessively.

I used to train with free BB for bench and squat but can't manage to get close to failure and don't like using a spotter. Would cycling free weights and smiths every other week be okay?

You don't need to achieve failure to make gains, and in fact, it probably isn't optimal to hit failure all the time. I bench without a spotter all the time. You just have to learn your limits. Also, I always leave the clips off just in case I do get stuck. Another thing, your gym doesn't have a rack to squat in? Get a new gym.

And going back to my question regarding smith machine squats with feet forward can this be used to work the hamstrings instead of deadlifts?

This exercise cannot replace deadlifts in my opinion. Yes, your hamstrings and glutes will be called on to a greater degree if you shift your feet forward, but I would still perform one of the hamstring dominant exercises that I mentioned previously.

With reference to link, I'll give p-funk's routine a try. Apart from combining my shoulder routine with the chest/tri day and maybe cutting back on the shoulder work it shouldn't be far off.

You should also check out the threads I posted right here:
http://www.ironmagazineforums.com/sh...ad.php?t=60741 (Designing training routines by Cowpimp)


Come back with a revised routine and we'll check it again. Happy lifting.

[Robbo]

Okay, after some changes my revised routine is as follows. I’ve taken out most of the smith machine work and most of the isolated shoulder work. I’ve changed my routine to a push/leg/off/pull/push/off/off routine with 2 push’s one week and two pull’s the next always with at least 3 days rest in between. I still feel 1 leg workout a week is enough for me.

Day 1 – Push
BB Flat Bench Press - 3 sets
Incline DB Press – 3 sets
DB fly’s (alternating weeks with cable crossover – 3 sets
DB shoulder press – 3 sets
CG [Smith Machine] Bench Press (alternating workouts with dips) - 3 sets
Behind head DB tricep extension (alternating workouts with machine tricep extension) – 3 sets
Tricep cable pushdown – 3 sets

Day 2 – Legs
Squat – 3 sets
Leg Press – 4 sets (2 sets with feet high on platform to target hams)
Seated Hamstring Curl – 2 sets
Lying hamstring Curl – 2 sets

Day 3 – Rest

Day 4 – Pull
Widegrip pull ups – 2 sets
Underhand close grip pull ups – 2 sets
Upright row – 3 sets
Machine pull over – 3 sets
One arm DB bent over row – 3 sets
E-Z BB bicep curls – 3 sets
DB seated bicep curls – 2 sets
Standing cable bicep curl – 2 sets
Standing cable reverse bicep cable curl – 2 sets

Day 5 – Push (as Day 1)

Day 6 & 7 – Rest

My gym is well equipped with bench and squat racks so there was no excuse not to use them. I’ve been amazed how easy it’s been putting up the weight over the last 2 weeks. I hit 180lbs for the flat BB and 210lbs for the squat this week (8 reps each); maybe not a lot for you guy’s but great for me.

I still have a problem with doing SL dead lifts. I tried these 2 times for the past 2 weeks and get lower back pain even when lifting just the bar. I’ve decided to stop these all together as I don’t want to risk it. I’ve changed to leg press with feet high on platform and some curl work and feel they work the hamstrings okay but will monitor progress over the next month.

Another question springs to mind, how many sets is too much. If you do compound exercises first and are still able to do say 9 sets of biceps is this okay providing they are all done within 45 minute timeframe or should you stop at a set no. of sets? If so, what is the max. no. of sets for isolation exercises once the compound movements are finished?

Robbo

[mike456]

way too much bicep and tricep work

[CowPimp]

I think the amount of isolation work, particularly for your biceps, is excessive.

Also, I think your leg day is a bit lacking. You definitely want a hamstring dominant exercise that works your hams at the hip joint instead of just the knee. Having your feet high on the leg press is okay, but I bet you could find a better alternative. Stepups would work well. You might also try unilateral SLDLs so that you don't have to use as much weight.

How are you performing the SLDLs? Are you keeping your legs perfectly straight or leaving a slight bend in the knee? Are you bending over or keep your head and chest up?

[Robbo]

Cowpimp,

I agree I could do with more leg work but could you please explain what are step ups and unilateral SLDL. I keep my legs perfectly straight and I think my head goes down so maybe I’ll try them again if this is incorrect form.

I’m getting great results with my triceps so don’t want to reduce the volume just yet. However, I’m making slow progress on the biceps so I’ll try and cut down the sets.

Thanks again.

[CowPimp]

Stepups are where you stepup onto a bench or some boxes. Hold DBs in your hand or have a BB on your back. I like to make it so I have to step up pretty high, usuall a bit higher than your standard bench affords you:

http://www.exrx.net/WeightExercises/.../BBStepUp.html
(Note: Don't like at the floor like him; keep your head up and chest out. Good posture is important)

Try doing a SLDL like this:

http://www.exrx.net/WeightExercises/...gDeadlift.html
(Notice: Head and chest are up, a slight bend in the legs, and her lower back does not round.)


Unilateral just means one sided. You do an SLDL but standing on one leg. The other leg, the non-supporting leg, lifts up as you bend down. You don't need as much weight to challenge yourself here.