Thread: Critique my routine!

Doesnt look to bad to me.

I don't think it is to bad. I'd do it.

If hypertrophy is your goal, you may want to think about a few things:

1) reps- 6-8 is great! You may want to very it up a little. For example, the first two exercises might be 6-8 reps, the last two exercises in the training session might be 10-12 rep exericses. Ride it out for a few weeks and then swap exercises.

2) rep tempo- You can play with this....the heavier sets (6-8 reps) you might do straight through (or not), and the lighter sets (10-12 reps) you might want to do 3/2/1 tempo (ecc/iso/con) or slower eccentrics or longer isometrics, etc..

3) volume- I like low volume routines. they let you work hard and then get out of the gym and rest. You can play around with adding volume to your training, by adding sets. So, bench press week 1 might be 250/3 sets x 6 reps, week2 might be 250/4 sets x 6 reps, week3 might be 255/3x6 or you might try and go for 250 for 8 reps, etc....lots of different things you can play around with to create more volume and more tension.

4) rest intervals. 60-90sec with the heavier sets; 30-60sec with the lighter rep stuff.

Now, the trick is to get all these variables to work for you. Most people that train only look at a few variables...typically sets and reps, as a way to progress work. You can think bigger picture and try and progress in different ways.

lets say you squat 300lbs for 3 sets x 8 reps (so basically, 300lbs would be you 12RM or 70% of your 1RM). We can progress that using some of the ideas above:

1) volume-
week1- 3x8
week2- 4x8
week3- 3x10

2) load (aka intensity)
week1- 3x8@12RM (70%)
week2- 3x8@10RM (75%)
week3- 3x8@9RM (77.2%)
week4- test new 8RM

3) rest interval
week1- 3x8@90sec rest
week2- 3x8@75sec rest
week3- 3x8@60sec rest

basically you are achieving a greater amount of density, or the same amount of work in short amount of time.

Hope that gives you some ideas to play with!

P-Funk has such great detail orientation in his programs.

I admire that.

I could never do it though.

Originally Posted by Toughenuff

Stats
age: 23
weight: 75kg
height: 6ft

Monday (chest, shoulders, tris)

Bench press 3 x 6 - 8
Decline DB press 3 x 6 - 8
OH press 3 x 6 - 10
Skullcrushers 3 x 6 - 10

Wednesday (back and bis)

Deadlifts 3 x 6 - 8
Bent-over rows 3 x 6 - 8
Rev-grip chin-ups 3 x max
Barbell curls 3 x 6 - 8

Friday (Legs and abs)

Squats 3 x 6 - 8
Lunges 3 x 6 - 8
Romanian deadlifts 3 x 6 - 8
Hanging knee raises 3 x max


Is this enough for Hyperthrophy?

I like it. Looks like the kinda routine I always go back to after a break or just to start things simple again (not that simple is bad, you can do this routine, with variations, for a good while).

Personally, I would do dips instead of declines, and close grip bench instead of SC's, or maybe alternate or something. Both are good.

You didn't mention how long (if at all) you've been training. If you're new, then this program will be about the best platform to begin both changing your body and learning proper exercises form for the basic but most beneficial lifts.

Thanks P-funk thats sum pretty useful information, ill definately incorporate some of that into my training

Ive been training for about 2 years now, would a program like this be too basic?

Ive always been a fan of more big compound lifts like bench, squat, rows etc so i thought id stick with them and just focus on making sure i progress with increasing weights and intensity over the months

P if this place gave reps out (and thank god they dont!), I would give you a ton of them on that post! That was a great post P!

Thanks guys. Glad it helps.

Camero- it isn't that hard. your brother is the same way as far as analyzing variables go.

its camAro


fucker.