How's this routine?

MGorgon · 12-14-2006, 05:27 PM

I can only workout 2 days a week, on wednesday/friday

Day A:
3x11 squats
3x11 bench press
3x11 seated rows

Day B:
3x11 deadlifts
3x11 shoulder press
3x6 chinups

Bernie2 · 12-17-2006, 09:26 AM

I like your chin up routine 3 sets of 6 reps. 3 sets of 11 on your other lifts is a little on the high rep range for bulking up. If you are just starting you will get gains from your routine however you will want to go heavier and lower your reps. A lighter set of 11 is a great first set to warm up your muscles more before going heavier.

Double D · 12-17-2006, 09:30 AM

There is no such thing as higher reps cutting lower reps bulking. It just doesnt exist.

Why 11 reps? Thats kinda odd whats wrong with 10? And whats your rm your going for with 11? Are you going 11 reps with a 13 rm or a 14rm? Kinda wondering where your intensity is. I completely disagree with Bernie, 11 reps is a fine place to start to pack on quality muscle. I prefer 8-10 but 11 is alright as well.

Bernie2 · 12-17-2006, 11:16 AM

Higher weight higher intensity lifts tend to recruit more muscle fibers . With multiple joint lifts as listed in this workout I like to go heavy low rep (4-6 reps) and lighter higher reps (12-15) in the same workout because it stimulates different muscle fibers and it gets me bigger faster. Everyone has different muscle make up and will need to find out what works best for them. I like doing the higher rep lower weight sets first because it lowers my risk of injury when going heavy.

Double D · 12-17-2006, 11:19 AM

Yeah the higher reps lower weights are referred to as warmup sets. Normally you ramp up a bit before going into heavy sets, but you dont use a weight that you would that would be close to your 12rm with 10 reps set as your stopping point. You can just as easily hurt yourself that way. A proper warmup is a must, but not by doing it at high intensities.

Double D · 12-17-2006, 11:20 AM

My only argument is high reps dont cut and low reps dont bulk. Your diet will cut and bulk ya, not what your lift in the gym.

Bernie2 · 12-17-2006, 07:20 PM

I do warm up. However I never get that real warm deep heat to my muscle until I do a real set at some high intensity. Therefore I go for higher reps first then go heavy on multiple joint lifts. I get your point about diet bulking and cutting are diets. The point I was getting accross is that 11 reps will work only one muscle fiber type (mostly slow twitch) and not recruit as many fibers as high weight low rep sets. Therefore by using high reps he would not bulk/build muscle as well. So as you can see by my initial posting I was attempting to gaceously guide him in that direction. It is not wrong to do 11 reps it is just not opitimal to not vary the rep range. Sorry I did not clearly state my ideas initially causing the confusion.

swordfish · 12-17-2006, 08:29 PM

that workout sucks imo...... not enough exercises..

KelJu · 12-17-2006, 09:21 PM

I wouldn't squat and bench on the same day. You don't have enough exercises as mentioned before by swordfish.

Read the stickies, because cowpimp gives excellent directions to planning a routine.

http://www.ironmagazineforums.com/sh...ad.php?t=60741 (Designing training routines by Cowpimp)

mike456 · 12-18-2006, 03:37 PM

Quote:

Originally Posted by KelJu

I wouldn't squat and bench on the same day. You don't have enough exercises as mentioned before by swordfish.

Read the stickies, because cowpimp gives excellent directions to planning a routine.

http://www.ironmagazineforums.com/sh...ad.php?t=60741 (Designing training routines by Cowpimp)

why not?

swordfish · 12-18-2006, 04:06 PM

i wouldnt either if i was going full intensity.... i personally dont like the full body shit..

KarlW · 12-19-2006, 07:25 AM

If you've only got 2 days a week to work out (and we all have our parameters to work within) then squats and bench on the same day is fine, if not necessary. I won't bother commenting on the 11 rep thing as that's already been beaten. It's not bad, though it looks like you are trying to do 2 full body workouts but somehow it's not quite there.

Think carefully about the exercises you choose. Do you want to train the whole body twice a week? That is fine if you do but you could arrange those exercises a little better and add a few more. Or, you could do a push/pull split.

I would do dips instead of shoulder press in workout B, however, check the stickies for good FB program ideas.

I like the idea of basing 1 workout around squats and the other around deadlifts. There's your 2 best exercises you could ever do right there.

Double D · 12-19-2006, 04:23 PM

I see nothing wrong with squatting and benching in the same day. Starr's 5x5 program does this and I have seen very good results with it.

AKIRA · 12-19-2006, 04:44 PM

I sorta have to workout twice a week for now and I am doing an upper/lower program. I dont like it. I am going to try to sneak in another day...I just feel like I am getting smaller!

Witchblade · 12-20-2006, 11:00 AM

Provided you have some lifting experience, I'd be sure to kick my own ass those 2 days you got. Add some additional exercises and vary the intensity a bit.

KelJu · 12-21-2006, 11:43 AM

Quote:

Originally Posted by mike456

why not?

Because, I personally can only dedicate myself to 1 of the "big threes" per day. Sure, I could go through the motions, but I wouldn't be getting as much out of it than if I had set up my routine to take on Squat, Bench, or Deadlift as the first exercise of each training day.

I'm not saying my way is better, but that is just how I would do it.

12-14-2006, 05:27 PM	#1
MGorgon Registered User Join Date: Mar 2006 Posts: 34	How's this routine? I can only workout 2 days a week, on wednesday/friday Day A: 3x11 squats 3x11 bench press 3x11 seated rows Day B: 3x11 deadlifts 3x11 shoulder press 3x6 chinups
MGorgon Registered User Join Date: Mar 2006 Posts: 34

12-17-2006, 09:26 AM	#2
Bernie2 Registered User Join Date: Dec 2006 Posts: 48	I like your chin up routine 3 sets of 6 reps. 3 sets of 11 on your other lifts is a little on the high rep range for bulking up. If you are just starting you will get gains from your routine however you will want to go heavier and lower your reps. A lighter set of 11 is a great first set to warm up your muscles more before going heavier.
Bernie2 Registered User Join Date: Dec 2006 Posts: 48

12-17-2006, 09:30 AM	#3
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,930	There is no such thing as higher reps cutting lower reps bulking. It just doesnt exist. Why 11 reps? Thats kinda odd whats wrong with 10? And whats your rm your going for with 11? Are you going 11 reps with a 13 rm or a 14rm? Kinda wondering where your intensity is. I completely disagree with Bernie, 11 reps is a fine place to start to pack on quality muscle. I prefer 8-10 but 11 is alright as well.
	www.crossfit.com

12-17-2006, 11:16 AM	#4
Bernie2 Registered User Join Date: Dec 2006 Posts: 48	Higher weight higher intensity lifts tend to recruit more muscle fibers . With multiple joint lifts as listed in this workout I like to go heavy low rep (4-6 reps) and lighter higher reps (12-15) in the same workout because it stimulates different muscle fibers and it gets me bigger faster. Everyone has different muscle make up and will need to find out what works best for them. I like doing the higher rep lower weight sets first because it lowers my risk of injury when going heavy.
Bernie2 Registered User Join Date: Dec 2006 Posts: 48

12-17-2006, 11:19 AM	#5
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,930	Yeah the higher reps lower weights are referred to as warmup sets. Normally you ramp up a bit before going into heavy sets, but you dont use a weight that you would that would be close to your 12rm with 10 reps set as your stopping point. You can just as easily hurt yourself that way. A proper warmup is a must, but not by doing it at high intensities.
	www.crossfit.com

12-17-2006, 11:20 AM	#6
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,930	My only argument is high reps dont cut and low reps dont bulk. Your diet will cut and bulk ya, not what your lift in the gym.
	www.crossfit.com

12-17-2006, 07:20 PM	#7
Bernie2 Registered User Join Date: Dec 2006 Posts: 48	I do warm up. However I never get that real warm deep heat to my muscle until I do a real set at some high intensity. Therefore I go for higher reps first then go heavy on multiple joint lifts. I get your point about diet bulking and cutting are diets. The point I was getting accross is that 11 reps will work only one muscle fiber type (mostly slow twitch) and not recruit as many fibers as high weight low rep sets. Therefore by using high reps he would not bulk/build muscle as well. So as you can see by my initial posting I was attempting to gaceously guide him in that direction. It is not wrong to do 11 reps it is just not opitimal to not vary the rep range. Sorry I did not clearly state my ideas initially causing the confusion.
Bernie2 Registered User Join Date: Dec 2006 Posts: 48

12-17-2006, 08:29 PM	#8
swordfish Registered User Join Date: Aug 2003 Location: Oregon Posts: 500	that workout sucks imo...... not enough exercises..

12-18-2006, 04:06 PM	#11
swordfish Registered User Join Date: Aug 2003 Location: Oregon Posts: 500	i wouldnt either if i was going full intensity.... i personally dont like the full body shit..

12-19-2006, 07:25 AM	#12
KarlW My Little Man Join Date: Jul 2002 Location: Sydney Oz Posts: 1,030	If you've only got 2 days a week to work out (and we all have our parameters to work within) then squats and bench on the same day is fine, if not necessary. I won't bother commenting on the 11 rep thing as that's already been beaten. It's not bad, though it looks like you are trying to do 2 full body workouts but somehow it's not quite there. Think carefully about the exercises you choose. Do you want to train the whole body twice a week? That is fine if you do but you could arrange those exercises a little better and add a few more. Or, you could do a push/pull split. I would do dips instead of shoulder press in workout B, however, check the stickies for good FB program ideas. I like the idea of basing 1 workout around squats and the other around deadlifts. There's your 2 best exercises you could ever do right there.
	What this means is that when we drop a ball and it falls to the ground, it wasn't the ball that moved (down to the ground), but the ground that moved (up to the ball)

12-19-2006, 04:23 PM	#13
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,930	I see nothing wrong with squatting and benching in the same day. Starr's 5x5 program does this and I have seen very good results with it.
	www.crossfit.com

12-19-2006, 04:44 PM	#14
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,657 Photos: 3	I sorta have to workout twice a week for now and I am doing an upper/lower program. I dont like it. I am going to try to sneak in another day...I just feel like I am getting smaller!
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

12-20-2006, 11:00 AM	#15
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,284 Photos: 2	Provided you have some lifting experience, I'd be sure to kick my own ass those 2 days you got. Add some additional exercises and vary the intensity a bit.
	My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

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