Thread: my routine

"im not exactly sure which exercises are best for growth
keep in mind i would like to emphasize my back and biceps (mostly peaks). shoulders are nice too :P as for the chest inner would be good
so anyways here it goes"

read the stickies man

sorry to tell you this but this is the worst routine I ever seen posted go read the stickies, training 101 and Cowpimps guide to designing routines, GL

Originally Posted by jonner

alright i am here to get feed back on my routine
i got it out of one of my muscle mags its sais training similar to power / rep range / shock but all in one workout

so my goal right now is size, i wanna add some mass

1 - ive been out of the gym for a couple years and now getting back to it. i was wondering if focusing on type II muscle fibers would be the fastest and after that go to p/rr/s?
2 - also when i used to work out i did the regular 3 sets 6-10 reps...for muscle memory would focusing on the same sort of program give the most benifit?
3 - should i be doing the weaker or the stronger variations of exercises to gain size?

im not exactly sure which exercises are best for growth
keep in mind i would like to emphasize my back and biceps (mostly peaks). shoulders are nice too :P as for the chest inner would be good
so anyways here it goes

----------------------------------------------------------------

Sunday

barbell curls (shoulder wide) 3 - 6
inclinde dumbell curls 2 - 10
ez curls (narrow grip) 1 - 20
preacher 2 - 6-8
hammer curls 2 - 6-8

dumbell bench 3 - 6
incline bench 2 - 10
decline bench 1 - 20

Tuesday - shoulders / tris

dumbell shoulder press 3 - 6
stand up rows 2 - 10
shoulder press (machine) 1-20
cable raises front and side 2 - 6-8 each

skull crusher 3 - 6
tricep pulldown 2 - 10
tricep extension 1 - 20

and i also like to throw in some wrist curls 2 - 6-8
and weights on a rope x2

Friday - back / legs

lat pull down (machine) 3 - 6
cable rows 2 - 10
dumbell rows 1 - 20
shrugs 3 - 6-8
reverse flys 2 - 8
(not sure the name) using the cable row bar pull down? 2 - 6

(not sure the name) incline squat machine? 3 - 6
leg press 2 - 10
leg curls 1 - 20
leg extensions 1 - 20

seated calf raises 3 - 6-8

----------------------

what do you guys think?

D

Read the training stickys. Try push/pull/legs or a upper/lower workout

damn. that sucks. ya i read the stickies. ive never heard of this kind of training program but it sounded good at first, then i read on here the p / rr / s and i liked the sounds of that better than this, but ive already been doin it for a while

i shall go back to square 1 and post again

so one question remains when making my workout
for size should i focus on the weaker or stronger variations of exercises?

thanks for the feedback

Originally Posted by jonner

damn. that sucks. ya i read the stickies. ive never heard of this kind of training program but it sounded good at first, then i read on here the p / rr / s and i liked the sounds of that better than this, but ive already been doin it for a while

i shall go back to square 1 and post again

so one question remains when making my workout
for size should i focus on the weaker or stronger variations of exercises?

thanks for the feedback

weaker or stronger variations of exercises?? huh?

anyway....when going for size focus on

a) heavy execises which lead to high amounts of protein degredation

and

b) moderate exercises (shorter rest) which lead to high amounts of metabolic activity/mechanical work

and of course

c) EAT

different grip positions for various exercises
different techniques

what im getting at is should i do the exercises where i can lift the most
or bring up my weaker areas

i dont know how i should be putting this as you can tell im pretty new
what raised this question is when i was talking to someone about shoulder exercises. he said to gain the most size presses do the trick cause you can lift the most doing those exercises
i was just wondering if thats true or should i work all areas of the muscle

chest for ex incline / decline / flat
do which you lift the most for size or do all or do your weakest

Seeing as how you are just getting back into resistance training, I would begin by utilizing weights that fall into the 12-15 repetition range. Going heavier than that right now is not needed. You will see sufficient adaptations both neurally and structurally while allowing your connective tissues to strengthen and practice good form. I would do this for a minimum of 2 weeks, but a 4 week phase or even longer is probably a better idea.

i have been in the gym for over 4 weeks now. i did take it easier, but not quite 10-15 reps? does that mean i should still hold off on goin hard for a lil while?

ok tomorro is going to be my first day of the push pull legs program
im going to start with the back / bi workout

for exercises like the bent over row would you
1-do 2 sets of same grip position while the following week change grip position
2-do 2 sets 2 different grip positions

Originally Posted by jonner

i have been in the gym for over 4 weeks now. i did take it easier, but not quite 10-15 reps? does that mean i should still hold off on goin hard for a lil while?

ok tomorro is going to be my first day of the push pull legs program
im going to start with the back / bi workout

for exercises like the bent over row would you
1-do 2 sets of same grip position while the following week change grip position
2-do 2 sets 2 different grip positions

Well, besides that your routine is pretty poor. I would read the stickies, scrap this one, and start fresh.

ok here we go again what do you guys think of this one

day 1

behind neck pulldown 1-6
lat pull down 1-8
v bar pull down 1-10
bent over row 2-6
face pull 2-10
shugs 3-6

preacher 3-6
hammer 2-8
incline barbell 2-10

day 2

dead lift 3-6
squat 2-8
leg press 2-10
leg curls 2-10
leg extensions 2-10

seated calf raises 3-6

day 3

dumbell bench
flat 1-6
decline 1-8
incline 1-10
pec dec 2-8

shoulder press 3-8
upright row 2-8

tri pull down 3-8
dips 2-... (regular / forward)



rest 60-90 seconds
slow tempo

1 - does exercise order matter and how so
2 - not sure if im including all of every muscle that i should so if there are any exercises you would add or exchange??

That program is horrible. Jumping right into a push/pull/legs split is a bad idea. You need some basic strength to build upon. Do what CP said. 2 days per week 12-15 reps... something like this:

Push / Pull

Push
Squats - 2x12-15
Bench Press - 2x12-15
Military Press - 2x12-15
Triceps - 2x10
Abs - 2x10

Pull
Deadlifts - 2x12-15
Barbell Row - 2x12-15
Pulldowns - 2x12-15
Biceps - 2x10
Abs - 2x10

Push/off/Pull/off/off/repeat