Thread: Please Critique My Routine (Last Time)

bye

Originally Posted by mike456

Hi, I am moving in about 2 days and will no longer be able to get help from here with my training because I will not have internet access. So basically I need to make sure my routine is good before I move. I am finally going to have access to a gym, so I have new exercise options. My goals is strength and I would like to gain size also but strength is my main goal (I am sure some size will come along with the strength). I want to know if I will have to unload (other than taking a week of every 9 microcycles). I will not be training to failure, I will be training 1 rep short of it. So please reviem my routine, and if there is anything that can be better (including a different split), please post your thoughts. Also I do not have the mobility to do a squat, but I am working on it, and doing exercises/stretches that Cowpimp reccomended.

Day 1- Push
Day 2- Lower
Day 3- off
Day 4- Pull
Day 5- off
Back to Day 1

Day 1 - Push:

BB Flat Bench Press
Microcycle A: 5x3 @ 120sec RI
Microcycle B: 4x5 @ 90sec RI
Microcycle C: 3x8 @ 60sec RI

BB Military Press
Microcycle A: 5x3 @ 120sec RI
Microcycle B: 4x5 @ 90sec RI
Microcycle C: 3x8 @ 60sec RI

Accessory:
DB Fly 3x8 @ 60sec RI
Cable Pushdown 3x8 @ 60sec RI

You need some triceps work...cgbp or dips...fuck the flys

Day 2 – Lower

BB Dead Lift
Microcycle A: 5x3 @ 120sec RI
Microcycle B: 4x5 @ 90sec RI
Microcycle C: 3x8 @ 60sec RI

Leg Press....squat
Microcycle A: 5x3 @ 120sec RI
Microcycle B: 4x5 @ 90sec RI
Microcycle C: 3x8 @ 60sec RI

Accessory:
Leg Curl 3x6 @ 60sec RI....higher reps for this
Plank 3xFailure @ 60sec RI

Calfs???

Day 4 – Pull

Cable/DB Seated Row
Microcycle A: 5x3 @ 120sec RI....3 reps...you have to be kidding
Microcycle B: 4x5 @ 90sec RI
Microcycle C: 3x8 @ 60sec RI

Cable Front Pull-down
Microcycle A: 5x3 @ 120sec RI....3 reps...you have to be kidding
Microcycle B: 4x5 @ 90sec RI
Microsycle C: 3x8 @ 60sec RI



Accessory:
DB Rear Lateral Raise 3x8 @ 60sec RI
BB Curl 3x8 @ 60sec RI

Thank you

C-


3 reps are fine for power lifters or Olympic lifters but that is all....stick to 5-12 reps.

Originally Posted by ForemanRules

C-


3 reps are fine for power lifters or Olympic lifters but that is all....stick to 5-12 reps.

I wil drop the flys put in 3x6 of CG Bench, and drop the reverse flys for 3x6 of cable seated rows.
I will change the leg curls to 8 reps (is that good?).
Cable Front Pulldowns are the same exercise as lat pulls just a different name.
as for not going under 5 reps, My goal is strength, so I must.
Also I will add in calf raises.

Thank you for your input.
so this is how it looks after your input:
Day 1- Push
Day 2- Lower
Day 3- off
Day 4- Pull
Day 5- off
Back to Day 1

Day 1 - Push:

BB Flat Bench Press
Microcycle A: 5x3 @ 120sec RI
Microcycle B: 4x5 @ 90sec RI
Microcycle C: 3x8 @ 60sec RI

BB Military Press
Microcycle A: 5x3 @ 120sec RI
Microcycle B: 4x5 @ 90sec RI
Microcycle C: 3x8 @ 60sec RI

Accessory:
BB CG Bench Press 3x6 @ 60sec RI
Cable Pushdown 3x8 @ 60sec RI

Day 2 – Lower

BB Dead Lift
Microcycle A: 5x3 @ 120sec RI
Microcycle B: 4x5 @ 90sec RI
Microcycle C: 3x8 @ 60sec RI

Leg Press
Microcycle A: 5x3 @ 120sec RI
Microcycle B: 4x5 @ 90sec RI
Microcycle C: 3x8 @ 60sec RI

Accessory:
Leg Curl 3x8 @ 60sec RI
Calf Raise 3x8 @ 60 sec RI
Plank 3xFailure @ 60sec RI

Day 4 – Pull

Cable Seated Row
Microcycle A: 5x3 @ 120sec RI
Microcycle B: 4x5 @ 90sec RI
Microcycle C: 3x8 @ 60sec RI

Cable Front Lat-Pull down
Microcycle A: 5x3 @ 120sec RI
Microcycle B: 4x5 @ 90sec RI
Microsycle C: 3x8 @ 60sec RI

Accessory:
DB One-arm row 3x6 @ 60sec RI
BB Curl 3x8 @ 60sec RI

No point is 3 reps unless it is a comp lift. Rear delt flys are good so keep them

Originally Posted by ForemanRules

No point is 3 reps unless it is a comp lift. Rear delt flys are good so keep them

1-5 reps for strength so I will have to do under 5 reps sometimes, can I ask why are you against going under 5 reps?

Also I know rear delt flys are good but I needed a compound pulling to balance out the CG Bench, also DB rows hit the same muscles + more, but thanks alot for all of your input.

Originally Posted by mike456

1-5 reps for strength so I will have to do under 5 reps sometimes, can I ask why are you against going under 5 reps?

Also I know rear delt flys are good but I needed a compound pulling to balance out the CG Bench, also DB rows hit the same muscles + more, but thanks alot for all of your input.

Do a row to the chest to put more emphasis on your rear delts with the row if you want to balance it out.

Foreman is probably right about the 3 rep stuff. At your training age you probably don't need to be going that heavy. I don't necessarily agree that only competitors should be doing 3 rep work though. I don't compete, but I don't get the same results by lifting lighter, plain and simple.

Until I lowered my reps I never made good strength gains.

So should I keep it to a minimum of 5 reps or it has to be even higher?

P.S.- CP what do you think of the rest of the routine?

Originally Posted by CowPimp

Do a row to the chest to put more emphasis on your rear delts with the row if you want to balance it out.

Foreman is probably right about the 3 rep stuff. At your training age you probably don't need to be going that heavy. I don't necessarily agree that only competitors should be doing 3 rep work though. I don't compete, but I don't get the same results by lifting lighter, plain and simple.

Three reps is fine from time to time for the big lifts ( bench, squat, dead lift and olympic lifts) but to do three rep: curls, skulls, latt pull downs ect is just silly IMO.

Originally Posted by ForemanRules

Three reps is fine from time to time for the big lifts ( bench, squat, dead lift and olympic lifts) but to do three rep: curls, skulls, rows ect is just silly IMO.

Well yeah. 3 rep isolation stuff is retarded. I could see it on rows except that I don't like the opportunity for massive cheating. If you can be strict about it then I could see doing so. I'm doing 3x3 for chinups and military pressing right now.

Originally Posted by mike456

Until I lowered my reps I never made good strength gains.

So should I keep it to a minimum of 5 reps or it has to be even higher?

P.S.- CP what do you think of the rest of the routine?

You don't really have to stay to that minimum. If you find that you are having trouble gaining strength, then implement some heavier lifting. If you do so intelligently, then you will be fine. The overall structure of your program is pretty good.

I will do the rows like this so that they hit my posterior delt more-
http://www.exrx.net/WeightExercises/...arDeltRow.html

CP- Sorry a couple more questions.
1. Do you think any other split (with the same exercise/sets/reps), will be more beneficial for my goals?
2. Do you think I should unload, other than taking a week off after every 9 microcycles?

Originally Posted by mike456

CP- Sorry a couple more questions.
1. Do you think any other split (with the same exercise/sets/reps), will be more beneficial for my goals?

I think higher frequency programs like upper-lower splits or full body programs are superior, but people will argue that until the cows come home. Try them all out. You have many years of training ahead of you.

2. Do you think I should unload, other than taking a week off after every 9 microcycles?

Largely depends on your ability to recover. With less heavy work you would probably be fine doing that. If you stay pretty heavy all the time (As it appears you want to) then you may want to unload more frequently.

CP- thanks alot for your answers, I am going to go with:

Day 1- Lower
Day 2- Upper Horizontal
Day 3- off
Day 4- Lower
Day 5- Upper Vertical Day 6- Off
Day 6- Off
Day 7- Off

you guys overthinK your routines too much........ just remember the basic lifts for each muscle group and balance out pushing and pulling muscles. try something like this


monday- legs squats
stiff deads
leg press
leg curl
ghr or good mornings

tuesday back chest
bb rows
bench press
pull ups
incline dumbell
cable row ss with dips

wednesday off

thursday - arms
barbell curls
close grip bench
dumbell curls or reverse curls
skull crushers


friday- shoulders
seated dumbell press
upright row or side lateral
seated bent laterals
shrugs


there is nothing too complicated about working out, do sets of 8-10 for a few weeks, then 6-8 for a little, maybe even do 12-15, when things start to level out and your starting to get bored switch it up


monday- chest tris
flat dumbell or flat barbell
incline dumbell or incline barbell flyes or presses
dips or overhead exxt
pushdowns

tuesday back bis
deadlifts
pulldowns
barbell curls
preacher dumbell curls
pull ups

thursday- shoulders
push press
side laterals
upright rows or hang cleans

friday- legs
front squats
1 legged leg press
leg curls
lunges
stiff deads or ghr

QUIT OVERCOMPLICATING THINGS, TRY TO USE HEAVIER WEIGHTS OVER A PERIOD OF TIME, EAT GOOD, GET GOOD REST, AND MIX IT UP FREQUENT, DONT BE AFRAID TO DO A DIFFERENT EXERCISE!!!!!!

Swordfish- If I used any of your routines, I would not make as much progress (not even half, because I used to do something similar) as doing my overcomplicated routine.

Originally Posted by swordfish

you guys overthinK your routines too much........ just remember the basic lifts for each muscle group and balance out pushing and pulling muscles. try something like this


monday- legs squats
stiff deads
leg press
leg curl
ghr or good mornings

tuesday back chest
bb rows
bench press
pull ups
incline dumbell
cable row ss with dips

wednesday off

thursday - arms
barbell curls
close grip bench
dumbell curls or reverse curls
skull crushers


friday- shoulders
seated dumbell press
upright row or side lateral
seated bent laterals
shrugs


there is nothing too complicated about working out, do sets of 8-10 for a few weeks, then 6-8 for a little, maybe even do 12-15, when things start to level out and your starting to get bored switch it up


monday- chest tris
flat dumbell or flat barbell
incline dumbell or incline barbell flyes or presses
dips or overhead exxt
pushdowns

tuesday back bis
deadlifts
pulldowns
barbell curls
preacher dumbell curls
pull ups

thursday- shoulders
push press
side laterals
upright rows or hang cleans

friday- legs
front squats
1 legged leg press
leg curls
lunges
stiff deads or ghr

QUIT OVERCOMPLICATING THINGS, TRY TO USE HEAVIER WEIGHTS OVER A PERIOD OF TIME, EAT GOOD, GET GOOD REST, AND MIX IT UP FREQUENT, DONT BE AFRAID TO DO A DIFFERENT EXERCISE!!!!!!

D

and why is that, not frequent enough... do legs on monday, arms/shoulders tuesday, chest back thursday, friday legs , sat sund off, mondy arms shoulders
and on and on, every 5 or 6 days the muscle gets hit. if thats not enough do upper lower upper lower,

monday - barbell bench
barbell rows
close grip bench
barbell curls
seated dumbell press
incline bench or pullups

tuesday- lower
squats
deadlifts
stiff deads
ghr
lunges

thursday- incline dumbell
pullups
seated bb press or hang cleans
skull crushers
dumbell curl
dips

friday sumo deads or front squats
1 leg leg press
leg curl
step ups


there is nothing hard about comign up with a routine, do 2 or 3 weeks of 8-10 reps do 2 weeks of 6-8 do 2 weeks of 4-6 keep pushing for heavier weights change it up. take 1 min rest between sets sometimes, take 3 sometimes.

THE HARD PART IS IN THE DIET, THE WORKOUT PROGRAM IS THE EASY PART!!!!!!!!!!!!!!!!! QUIT OVERCOMPLICATING SHIT, 65. 6 % of your max for 11.3 repetitions for is bull.


GO BY WHAT YOU FEEL< IT REALLY ISNT THAT FREAKIN HARD

Originally Posted by swordfish

and why is that, not frequent enough... do legs on monday, arms/shoulders tuesday, chest back thursday, friday legs , sat sund off, mondy arms shoulders
and on and on, every 5 or 6 days the muscle gets hit. if thats not enough do upper lower upper lower,

monday - barbell bench
barbell rows
close grip bench
barbell curls
seated dumbell press
incline bench or pullups

tuesday- lower
squats
deadlifts
stiff deads
ghr
lunges

thursday- incline dumbell
pullups
seated bb press or hang cleans
skull crushers
dumbell curl
dips

friday sumo deads or front squats
1 leg leg press
leg curl
step ups


there is nothing hard about comign up with a routine, do 2 or 3 weeks of 8-10 reps do 2 weeks of 6-8 do 2 weeks of 4-6 keep pushing for heavier weights change it up. take 1 min rest between sets sometimes, take 3 sometimes.

THE HARD PART IS IN THE DIET, THE WORKOUT PROGRAM IS THE EASY PART!!!!!!!!!!!!!!!!! QUIT OVERCOMPLICATING SHIT, 65. 6 % of your max for 11.3 repetitions for is bull.


GO BY WHAT YOU FEEL< IT REALLY ISNT THAT FREAKIN HARD

C

in your opinion............., i weigh close to 200 lbs and ive been going by feel for few awhile now, im deadlifting 400x5, benching 285x5, and im getting stronger every workout and im all natural, im going for a 400 lb bench before the year is over at 19, obviously going by feel is a little better than some cookie cutter routine....

I did what your doing at now when I was 17 and 205

Originally Posted by swordfish

and why is that, not frequent enough... do legs on monday, arms/shoulders tuesday, chest back thursday, friday legs , sat sund off, mondy arms shoulders
and on and on, every 5 or 6 days the muscle gets hit. if thats not enough do upper lower upper lower,

monday - barbell bench
barbell rows
close grip bench
barbell curls
seated dumbell press
incline bench or pullups

tuesday- lower
squats
deadlifts
stiff deads
ghr
lunges

thursday- incline dumbell
pullups
seated bb press or hang cleans
skull crushers
dumbell curl
dips

friday sumo deads or front squats
1 leg leg press
leg curl
step ups


there is nothing hard about comign up with a routine, do 2 or 3 weeks of 8-10 reps do 2 weeks of 6-8 do 2 weeks of 4-6 keep pushing for heavier weights change it up. take 1 min rest between sets sometimes, take 3 sometimes.

THE HARD PART IS IN THE DIET, THE WORKOUT PROGRAM IS THE EASY PART!!!!!!!!!!!!!!!!! QUIT OVERCOMPLICATING SHIT, 65. 6 % of your max for 11.3 repetitions for is bull.


GO BY WHAT YOU FEEL< IT REALLY ISNT THAT FREAKIN HARD

Bad Push to Pull Ratio D

and how many years did you have under your belt, were you natural?

im just throwing workouts around, i dont know what im going to do until i get in the gym. if i bench i have to equal it out with a pull, if i go to do leg press or squat i equal it out with a hamstring movement. this is what you always say. push pull legs.......

push

bench press
military press
skull crushers
incline bench
side raise
dips

pull

pullups
barbell rows
dumbell curls
preacher curls
seated rows

legs

squats
stiff deads
leg press
step ups or lunges
calf raise


abs on each day........ happy now.....

3 -4 sets of 8-12, t

Originally Posted by swordfish

and why is that, not frequent enough... do legs on monday, arms/shoulders tuesday, chest back thursday, friday legs , sat sund off, mondy arms shoulders
and on and on, every 5 or 6 days the muscle gets hit. if thats not enough do upper lower upper lower,

monday - barbell bench
barbell rows
close grip bench
barbell curls
seated dumbell press
incline bench or pullups

tuesday- lower
squats
deadlifts
stiff deads
ghr
lunges

thursday- incline dumbell
pullups
seated bb press or hang cleans
skull crushers
dumbell curl
dips

friday sumo deads or front squats
1 leg leg press
leg curl
step ups


there is nothing hard about comign up with a routine, do 2 or 3 weeks of 8-10 reps do 2 weeks of 6-8 do 2 weeks of 4-6 keep pushing for heavier weights change it up. take 1 min rest between sets sometimes, take 3 sometimes.

THE HARD PART IS IN THE DIET, THE WORKOUT PROGRAM IS THE EASY PART!!!!!!!!!!!!!!!!! QUIT OVERCOMPLICATING SHIT, 65. 6 % of your max for 11.3 repetitions for is bull.


GO BY WHAT YOU FEEL< IT REALLY ISNT THAT FREAKIN HARD

'


i agree with u dude. I think everyone overcomplicates the technical too much. Maybe for guys going for a long time, hitting plateaqus, then the technical textbook will be more useful.

But as a begginer like myself, TRAINING WITH INTENSITY, is more important than anything else. besudes diet

U can get all the technical textbook stuff right, but walk into the gym and train like a girl, and that textbook stuff's not gonna be of anyuse.

Originally Posted by swordfish

and how many years did you have under your belt, were you natural?

im just throwing workouts around, i dont know what im going to do until i get in the gym. if i bench i have to equal it out with a pull, if i go to do leg press or squat i equal it out with a hamstring movement. this is what you always say. push pull legs.......

push

bench press
military press
skull crushers
incline bench
side raise
dips

pull

pullups
barbell rows
dumbell curls
preacher curls
seated rows

legs

squats
stiff deads
leg press
step ups or lunges
calf raise


abs on each day........ happy now.....

3 -4 sets of 8-12, t

too much bicep isolation.
compounds before bitch shit.
C-

Originally Posted by swordfish

and how many years did you have under your belt, were you natural?

Started at 12......didn't really have a good consistant workout till 14....did my first cycle at 20 3/4.

Bench
squat
Dead Lift
Military press
Rows
Latt pulls
Dips
Pullups

This is 95% of what you need to get huge and strong

Viet_John if you feel this way why did you join a bodybuilding forum?... Too convince us to train with your style?