Thread: Need a Grade on my Routine?

I don't know what others will say, but you're doing intensive weight training 5 days in a row??? I would switch to a 3 day / rest / 2 day / rest at least, or preferably drop the 5th day or make it cardio only.

Seems like an awful lot of work to me, and not enough days rest. I could be wrong tho

F
My routine

legs
squats, sldl, calves

chest/tris/shoulders
flat bench, decline, overhead press, cg bench, lateral raises
tris get plenty of work

back/bi's/deads
pullups, rows, sometimes curls deadlifts, forearms get plenty of work

3 days, a lot better

If you want a better routine id go for a push/pull/legs 3 day a week program.

If youre dead set on a body part routine, then switch it to 3 days a week:

1 - Back/Bi/Traps

2 - Chest/Tri/Shoulders

3 - Legs

Take out some of the bicep work, its too much. Same with triceps aswell, though not as extreme as the biceps.

Also, why two forms of OH press on the same day?

Leg day looks alright actually, though i wouldnt go to failure on every set.

Go read the stickies in training some more, itd probably be more work getting this program in order than it would take to come up with a brand new, more effective one.

I got this routine from the MAX OT. and it specifically says what i basically just wrote.

I mean i actually do allow more than 72 hours for each body part to get rest. Chest is 2 days away from arms. Since i use Triceps for chest, but i did put back right after arms day.


I honestly dont like workout out my Bi's/Tri's after a chest or back excersise because i dont feel as if im getting the heaviest weight i can handle. Cause they are already partially worked out. Also i feel as if im weaker at the arm workout if already worked out chest/back.

Who cares about lifting the heaviest weights possible. On my chest days, the tris get hit with every exercise. They fail far before my chest does.

By doing arms on a seperate day your hitting them twice.

I get DOMS bad 48 hrs later, right when your hitting the muscle again? Stupid.

And up the reps, 8-12, or cycle from low rep to high rep every week. Read the stickies.

"I mean i actually do allow more than 72 hours for each body part to get rest."

Tuesday
Incline Bench, Flat DB, Weighted Dips, Decline - Shoulders, Triceps, Chest

Wed
Military Press, DB military press - Shoulders, Triceps

Thursday
Rope pull down, skull crushers - Triceps
close grip flat bench - Shoulders, Triceps, Chest

***

Sure you are.

And its not just about giving each body part a break, its about giving your body as a whole a chance to actually heal itself. You grow outside the gym, not inside it.

Rest is crucial. Just as important as the actual exercise, at least. Working out 5 days a week straight is NOT a good idea. Especially if youre doing cardio aswell.

"honestly dont like workout out my Bi's/Tri's after a chest or back excersise because i dont feel as if im getting the heaviest weight i can handle. Cause they are already partially worked out. Also i feel as if im weaker at the arm workout if already worked out chest/back."

Rows and chinups will do more for your biceps than curls will. Bench and OH Press will hit your triceps well enough. Other more isolation movements are just additional.

Many people here dont do direct arm work at all. Besides...chest, and back are more important than arms anyway.

Read the stickies. Make something better. Post it here. We will give advice.

Originally Posted by Northernlights8

I got this routine from the MAX OT. and it specifically says what i basically just wrote.

I mean i actually do allow more than 72 hours for each body part to get rest. Chest is 2 days away from arms. Since i use Triceps for chest, but i did put back right after arms day.


I honestly dont like workout out my Bi's/Tri's after a chest or back excersise because i dont feel as if im getting the heaviest weight i can handle. Cause they are already partially worked out. Also i feel as if im weaker at the arm workout if already worked out chest/back.

You have delts 24hours after chest and biceps 24 hours after lats....not good at all...grade D


Mon: Upper
Tue: Lower
Wed: off
Thurs: off
Fri: Upper
Sat: Lower
Sun: off

or

Push
Legs
off
Pull
off
Repeat cycle

b-

not a good idea to work 4 consequtive days without rest in between....... read those nice stickies please

Designing training routines by Cowpimp

Training 101

Not a big fan of the whole train 5 days in a row thing.

You are pounding your shoulders 2 days in a row and triceps 3 days in a row.

There is so much more pressing than pulling.

Originally Posted by CowPimp

Not a big fan of the whole train 5 days in a row thing.

You are pounding your shoulders 2 days in a row and triceps 3 days in a row.

There is so much more pressing than pulling.

you think there is more pulling than pressing?

I figured chest/shoulders/legs is pushing and arms and back is pulling.


I mean 5 days straight isnt as bad as some people make it seem. Maybe i should hit chest, legs, back, shoulder, arms. To let my tri's and bi's rest for more than 48 hours.

Originally Posted by Northernlights8

you think there is more pulling than pressing?

I figured chest/shoulders/legs is pushing and arms and back is pulling.


I mean 5 days straight isnt as bad as some people make it seem. Maybe i should hit chest, legs, back, shoulder, arms. To let my tri's and bi's rest for more than 48 hours.

CP said more pressing than pulling...in that order...

Its not the body parts that dictate whether its a push or a pull, its the movement.

Squat - Push
Leg Curl - Pull

Both leg movements.

Try to stop thinking in terms of body parts though. And keep doing 5 days in a row if you want, but youd see better gains with a 3 day a week. I would have thought from how many people have posted here that its a bad idea youd have realised.

But whatever, its your call.

Originally Posted by Northernlights8

you think there is more pulling than pressing?

I figured chest/shoulders/legs is pushing and arms and back is pulling.

I said the opposite. Re-read my post.

I mean 5 days straight isnt as bad as some people make it seem. Maybe i should hit chest, legs, back, shoulder, arms. To let my tri's and bi's rest for more than 48 hours.

You're right, we're wrong. You don't need our advice. Keep at it. Your program is perfect.

Im not saying its bad. BUt ive read allllll kinds of stuff. And i really do like the MAX OT training. And on their training its 5 days a week and 1 week off after 8-10 weeks then back to the gym again doing another routine.

http://www.ast-ss.com/max-ot/max-ot.asp?week=1&page=17

I've read the entire Max-OT e-book before. What they say is not the be all end all. I think it's kind of crappy for the long run actually, as you beat the shit out of your body lifting heavy and balls to the wall like that all the time. I also don't like the idea of doing exercises like bicep curls at such heavy weights relatively speaking.

Anyway, if you want to follow their program exactly then go for it. It's better than a lot of bullshit out there, but I still think you could take the general idea and make it better.

Well i do apreciate the advice given. But id like to try this out for 26 weeks. Then if i dont see a noticable change i will change it up after the 26 weeks doing a 3 day split.

So you asked for advice...why?

If you were already dead set on this routine then why did...pah. Nevermind.

Just a question, you say you like this routine a lot, but what other ones have you tried?

I was just asking what yall thought about it. And a Grade at most. I didnt ask what should i do. Just what yall thought.

Please dont turn into a flame thread.

Originally Posted by Northernlights8

I was just asking what yall thought about it. And a Grade at most. I didnt ask what should i do. Just what yall thought.

Please dont turn into a flame thread.

I realise that, but doesnt the response you got tell you something? Nobody can make you do anything, but common sense would say follow people's advice.

Stick to the same sort of priciple, but like CP said...just make it better. Itll be less a waste of your time, and this topic wont have wasted our time.

So what other programs have you tried?

ok u said u have read a lot about weight traning ... why don't you read those stickies before u decide what are u going to do.......... these are the links .....

Designing training routines by Cowpimp

Training 101


and here is some reasons it's not optimal to train body parts on a split like this......
1- your nervous system won't be able to recover due to (not enough rest days) so u won't be able to make best gains.....

2- u are doing many pushing movements and work your front part 2 times a week..(shoulder+chest) while your back is the biggest part of your body ....
(lats,middle back,traps,lower back,rear deltoids(shoulders)) ....so u'll probably have the common problems of lacking symmetry and maybe u'll rear deltoids will be noticably small....

3-u may progress well with any work out for a while .. but u won't make optimal gains ,, and u'll hit a plateau soon....

4-your triceps will be working at the chest day,shoulders day,arms day ,(any pushing ovement) while your biceps will only be worked on back day and arms day.... so it'll probably not grow .. due to overtraining it...

5- you work your small muscles twice a week....while your big muscles one time...
ex:biceps is worked in pulling movements in back day and worked again in arms day...while your whole back is worked just once....
same for triceps and pushing movements....

6-your shoulder is already hit in the chest day hardly...and it will be sore after it.... and then u'll hit it on the next day again in a seperate workout??
why not add some sets of shoulders work on chest day and benefit from pre-exausting them in chest exercises...

7-sorry if had some language mistakes ..(i'm not a native english speaker)

Originally Posted by Northernlights8

I was just asking what yall thought about it. And a Grade at most. I didnt ask what should i do. Just what yall thought.

Please dont turn into a flame thread.

Fair enough. I hope the program serves you will.

Nonetheless, I would still work toward balancing your pressing and pulling movmements. Your back day is lame in comparison to others. All I see from my clients when they first come in, including those who have already been working out is: shoulder impingment, kyphosis, winged scapula, lower back problems, etc. One of the huge reasons is an imbalance at opposing ends of the shoulder girdle and upper trunk in general.