Thread: Help me with changing my routine

Originally Posted by Mista

This is basically what I have been doing

Legs

Squats 3x8
Calves 3x10 Put these last
Lunges 3x8
Deadlifts 3x8

Chest

One arm Benchpress 2x6, 1x8 Why not just do db bench or bb bench, why 1 arm bench, I wouldnt think you would be able to do alot of weight like that....hard to balance.
Flat chest flies 3x8
Dips 3x8

Arms - Abs

Concentration curls 2x6, 1x8
Hammer curls 2x6
Overhead tricep extension 2x6, 1x8
Skull Crushers 3 sets
Sit ups 3x20
Weighted crunches 3x8

Back and shoulders

DB seated shoulder press 3x4
Bent over rows 3x8
DB standing alternate shoulder press 3x4
Single arm row 3x8
DB shrugs 3x8
Upright rows 3x8

The back day seems to have too much. Chest maybe not enough.


Dont worry about sets / reps, that I change.
Any tips on how to break up workout 1 and 2 into 4 would be a great help.

Thanks

Also do your arms on the last day of the week. I got your changes in bold. There are more, but I got into a hurry I am at work.

I think that if you are going to do a low frequency split, then you should go with push-pull-legs.

Also I would do Monday and Tuesday on
Weds-off
Thurs and friday-on
sat and sun-off

Originally Posted by CowPimp

I think that if you are going to do a low frequency split, then you should go with push-pull-legs.

Yes and no. It is the most common you will see here. However I have did what you are doing and have seen great results with it. Just experiement and see if you like it.

The yes meaning it is also a good split.

Originally Posted by Double D

Yes and no. It is the most common you will see here. However I have did what you are doing and have seen great results with it. Just experiement and see if you like it.

The yes meaning it is also a good split.

Yeah, I mean you can organize it other ways. It's just easier to keep track of the volume of various movements with that kind of split.

I knew what you meant CP.....I was just going by personal experience.

Too much pressing with the upper body and not enough pulling.

Your set/rep parameters seem a little random and unorganized.

I don't particularly like the split, but it can work if you balance things out a little better.

I did one arm bench just for a change to see if it made progress any different. Will go back to bb.

I wanted a four day split to decrease the time im working out, and still be able to push myself. Im on a cut so energy isn't the same and after work I like going out. I dont have a car so I been riding which takes longer a tires me more.

I was thinking about doing push / pull / legs and will try that when I bulk again. Keeping track of volumes is no trouble.

Monday and Tuesday on
Weds-off
Thurs and friday-on
sat and sun-off

The above sounds like a good idea, where would you do HIIT?

I can actually do almost as much with the one-armed bench press as I can with a regular DB bench press.

Originally Posted by CowPimp

Too much pressing with the upper body and not enough pulling.

Your set/rep parameters seem a little random and unorganized.

I don't particularly like the split, but it can work if you balance things out a little better.

Sets are usually 3 and reps 8. This was cut and paste from my journal. The 2x6 were PB and the 1x8 was the usual.

What would you do instead?

Whenever I do HIIT I like to do it whenever I am working with weights for 3 days. Then its weights, cardio, weights, cardio, weights, cardio, off. I would do HIIT 2 days a week Maybe once on Weds and once on the weekend.

Originally Posted by CowPimp

I can actually do almost as much with the one-armed bench press as I can with a regular DB bench press.

How do you balance yourself?

I just seem to think theres no point in doing 1-arm bench because you can get the exact results out of DB Bench.

Originally Posted by Double D

Whenever I do HIIT I like to do it whenever I am working with weights for 3 days. Then its weights, cardio, weights, cardio, weights, cardio, off. I would do HIIT 2 days a week Maybe once on Weds and once on the weekend.

Thats what I was thinking. The only thing on my mind was 6 days straight of activity, but shortening the WO should make this OK?

Originally Posted by Mista

Sets are usually 3 and reps 8. This was cut and paste from my journal. The 2x6 were PB and the 1x8 was the usual.

What would you do instead?

You have 4 pressing movements, plus an isolation chest movements, and only 3 pulling movements. One of the pulling movements in the upright row, which I think is a garbage movement anyway, and stimulates the front/lateral delts which you have plenty of already.

Originally Posted by Double D

How do you balance yourself?

I just seem to think theres no point in doing 1-arm bench because you can get the exact results out of DB Bench.

You balance yourself by keeping you trunk rigid, which is the idea. It's some core training integrated into another movement. I also like 1-armed bent rows, 1-armed standing overhead presses, 1-armed standing cable flys, etc.

Originally Posted by CowPimp

You have 4 pressing movements, plus an isolation chest movements, and only 3 pulling movements. One of the pulling movements in the upright row, which I think is a garbage movement anyway, and stimulates the front/lateral delts which you have plenty of already.

I dont like upright rows either. They are also hard on the shoulders.

Originally Posted by CowPimp

You balance yourself by keeping you trunk rigid, which is the idea. It's some core training integrated into another movement. I also like 1-armed bent rows, 1-armed standing overhead presses, 1-armed standing cable flys, etc.

I have did all of them at one time or another. I absolutly love 1-arm DB rows, but thats about it. Peronally I like doing both at once. However I have been doing 1-arm bent over laterals.

Mista-I am not real sure about your HIIT. CP could probably give you some more insight on it.

Originally Posted by CowPimp

You have 4 pressing movements, plus an isolation chest movements, and only 3 pulling movements. One of the pulling movements in the upright row, which I think is a garbage movement anyway, and stimulates the front/lateral delts which you have plenty of already.

I was doing this for traps? Does it even hit them? What does? Do you think I should drop it.

What other pulling movements do you reccomend?

Originally Posted by Double D

I dont like upright rows either. They are also hard on the shoulders.

Yeh, I agree.

It does slightly. However things like; Deadlifts, shrugs, and farmer walks are much better for traps.

Another pull could be pullups, chinups, or some pulldowns. Something to really help you widen your back.

So drop the upright row and do chin ups?

Thats what I would do.

I would do chinups and pullups/pulldowns both.

my body seems to respond well to upright rows, I was doing them with an ez curl bar and last week switched to the barbell. I guess Im wondering how much work is necessary for shoulders or what you guys would do instead besides overhead press movements.

Originally Posted by CowPimp

I would do chinups and pullups/pulldowns both.

I workout at home, I will be doing chinups in the backyard but I dont have any machines.

Is there another option for me in regards to pulldowns?

Originally Posted by Mista

I workout at home, I will be doing chinups in the backyard but I dont have any machines.

Is there another option for me in regards to pulldowns?

That's fine then. Just do a buttload of chinups and call it a day, heh.