Thread: How's this routine?

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.

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.

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.

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.

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.

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.

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

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.

Designing training routines by Cowpimp

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.

Designing training routines by Cowpimp

why not?

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

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.

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.

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!

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.