question about workout

bandit22 · 03-10-2007, 08:29 PM

i'm 5'5 175lbs 10%bf been lifting for a couple of years now. i was wondering if this workout is too much or good to go thanks.

Workout #1

Workout #2

Workout #3

Workout #1

Workout #2

OFF
OFF

Workout #1

EXERCISE Set #1 Set #2 Set #3 Set #4 Set #5 Set #6 Set #7
Incline Bench Press - 15-10-8-6-6-4-2 Reps
Flat Dumbell Press - 6-8 Reps 4 sets
Incline Dumbell Press - 6-8 Reps 4 sets
Smith Machine Press - 10-8-6-4 Reps
Arnolds - 6-8 Reps 4 sets
Front/Lateral Raises - 10 Reps 4 sets
SkullCrushers - 10 Reps 4 sets
Reverse Grip Press - 10 Reps 4 sets

Workout #2

EXERCISE Set #1 Set #2 Set #3 Set #4 Set #5
T-Bar Rows - 10-10-8-8-6 Reps
Lat Pulldown - 10-8 Reps 4 sets
Machine Row - 10-8 Reps 4 sets
Shrugs - 12-15 Reps 4 sets
Barbell Curls - 10-8 Reps 4 sets
Dumbell Curls - 10 Reps 4 sets

Workout #3

EXERCISE Set #1 Set #2 Set #3 Set #4 Set #5 Set #6 Set #7
Squats - 15-10-8-6-6-4-2 Reps
Deadlifts - 8-10 Reps 4 sets
Leg Press - 8-10 Reps 4 sets
Leg Extension - 8-10 Reps 4 sets
Leg Curl - 8-10 Reps 4 sets
Calves - Max Reps 5 sets

Duncans Donuts · 03-10-2007, 08:36 PM

looks like too much. squats / deads in the same day?

kinkery · 03-10-2007, 08:38 PM

volume is high as hell and with only 2 rest days

. i'd try to have atleast 3rest days and cut the volume in half.

bandit22 · 03-10-2007, 08:47 PM

i also felt it was too much. that workout was suggested to me by a weightlifter at my job. what kind of split would u suggest. thanks for your time

kinkery · 03-10-2007, 08:48 PM

Quote:

Originally Posted by bandit22

i also felt it was too much. that workout was suggested to me by a weightlifter at my job. what kind of split would u suggest. thanks for your time

lol...... push.pull.legs. upper/lower. fullbody....etc..

bandit22 · 03-10-2007, 08:51 PM

wow....ok. come on man. i'm not a newbie at lifting but i've hit a plateau and just cant find a split that i feel like workouts me out enough but then again not overtrain.

kinkery · 03-10-2007, 09:17 PM

Focus on you diet.

bandit22 · 03-10-2007, 09:31 PM

lol...well of course! what split do u go with?? I've been doing this

chest tri
back bi
off
shoulders
legs
off
off

i thought about trying a 5 day split to cut workout time down and more focus on one bodypart

chest
back
legs
shoulders
arms

any real suggestions or thoughts lol.

**P-funk** · 03-10-2007, 09:34 PM

a split is nothing more than a shell. It is what you do with the variables that will dicate whether what is inside the shell is effective or not.

bandit22 · 03-10-2007, 09:45 PM

a split is very important. its the base of every workout/routine. u must start with a solid split before you can even think about using variables. In the end yes the variables are really what decides upon your muscle growth/ strength.

**P-funk** · 03-10-2007, 09:48 PM

Quote:

Originally Posted by bandit22

a split is very important. its the base of every workout/routine. u must start with a solid split before you can even think about using variables. In the end yes the variables are really what decides upon your muscle growth/ strength.

i know. both of the splits you have listed are body part splits. aside form the fact that i think they suck....they aren't much different. the only thing that is going to be different about them is the variables with in them.

check out the training 101 stickie.

zl214 · 03-10-2007, 11:53 PM

that seems way to much volume.

The best way to break out a plateau (based on my personal experience) is periodisation.

i suggest you try 5x5 for a few weeks than do a few weeks of ful body and comeback to this one you have.

your movements are not ideal either, here is some better exercises you can try for the same "bodypart".

EXERCISE Set #1 Set #2 Set #3 Set #4 Set #5 Set #6 Set #7
Incline Bench Press - 15-10-8-6-6-4-2 Reps
Flat Dumbell Press - 6-8 Reps 4 sets
Incline Dumbell Press - 6-8 Reps 4 set
Smith Machine Press - 10-8-6-4 Reps
Arnolds - 6-8 Reps 4 sets
Front/Lateral Raises - 10 Reps 4 sets
SkullCrushers - 10 Reps 4 sets
Reverse Grip Press - 10 Reps 4 sets

i see that you are trying to work on your chest/tris/shoulders, but there is too much volume. it is too hard on your central nervous system and it is a waste of time. what I would do for a change is this,

flat bench 5x5
incline DB bench 5x5
military press 5x5
skull crusher 5x5

then rest for a day (you can swim and play cold water sports, which aids in recovery of your Central Nervous System , if you dont have a pool just take cold showers)

Workout #2

EXERCISE Set #1 Set #2 Set #3 Set #4 Set #5
T-Bar Rows - 10-10-8-8-6 Reps
Lat Pulldown - 10-8 Reps 4 sets
Machine Row - 10-8 Reps 4 sets
Shrugs - 12-15 Reps 4 sets
Barbell Curls - 10-8 Reps 4 sets
Dumbell Curls - 10 Reps 4 sets

again too much volume

i would replace it with,

Power clean 3sets x5
BB row 5x5
weight Pull-ups 5x5
Farmers walk 30 metres x3
hammer curls/ BB curls 3setsx5

rest for a day again. hangout with freinds, cook or spend time with family (swim again if you want.)

Workout #3

EXERCISE Set #1 Set #2 Set #3 Set #4 Set #5 Set #6 Set #7
Squats - 15-10-8-6-6-4-2 Reps
Deadlifts - 8-10 Reps 4 sets
Leg Press - 8-10 Reps 4 sets
Leg Extension - 8-10 Reps 4 sets
Leg Curl - 8-10 Reps 4 sets
Calves - Max Reps 5 sets

if you want to max out on squat, dont do other exercises.

here is something i would do for a change

front squat 5x5
ham calves raise 3 ssts x 5 (this is a hamstring killer )
farmers walk 30 metre x3 times

rest for a day repeat.

keep doing this for 4 weeks, than change to fullbody or westside for another 4 weeks then come back to this routine you posted.

meanwhile, just relax, eat a lot and sleep well.

Malley · 03-11-2007, 09:06 AM

Agree with P here 100%. Bodypart splits suck. They do very little for strength and makes it very easy to overtrain.

And the previous post, do NOT suggest someone do westside whenever you dont really know their previous experience and also westside is much more about strength vs. size! And for someone doing a bodypart splits, it is my opinion that he is looking for more size than he is strength.

zl214 · 03-11-2007, 06:08 PM

i was just suggesting that he could try different training philosophys instead of sticking to bodypart splits.

my personal experience tells me that hypertrophy comes with strength gain. but that is just my humble opinion.

again i dont want to get into the neural adaptation vs hypertrophy during strength training argument.

03-10-2007, 08:29 PM	#1
bandit22 Registered User Join Date: Mar 2007 Posts: 5	question about workout i'm 5'5 175lbs 10%bf been lifting for a couple of years now. i was wondering if this workout is too much or good to go thanks. Workout #1 Workout #2 Workout #3 Workout #1 Workout #2 OFF OFF Workout #1 EXERCISE Set #1 Set #2 Set #3 Set #4 Set #5 Set #6 Set #7 Incline Bench Press - 15-10-8-6-6-4-2 Reps Flat Dumbell Press - 6-8 Reps 4 sets Incline Dumbell Press - 6-8 Reps 4 sets Smith Machine Press - 10-8-6-4 Reps Arnolds - 6-8 Reps 4 sets Front/Lateral Raises - 10 Reps 4 sets SkullCrushers - 10 Reps 4 sets Reverse Grip Press - 10 Reps 4 sets Workout #2 EXERCISE Set #1 Set #2 Set #3 Set #4 Set #5 T-Bar Rows - 10-10-8-8-6 Reps Lat Pulldown - 10-8 Reps 4 sets Machine Row - 10-8 Reps 4 sets Shrugs - 12-15 Reps 4 sets Barbell Curls - 10-8 Reps 4 sets Dumbell Curls - 10 Reps 4 sets Workout #3 EXERCISE Set #1 Set #2 Set #3 Set #4 Set #5 Set #6 Set #7 Squats - 15-10-8-6-6-4-2 Reps Deadlifts - 8-10 Reps 4 sets Leg Press - 8-10 Reps 4 sets Leg Extension - 8-10 Reps 4 sets Leg Curl - 8-10 Reps 4 sets Calves - Max Reps 5 sets
bandit22 Registered User Join Date: Mar 2007 Posts: 5

03-10-2007, 09:31 PM	#8
bandit22 Registered User Join Date: Mar 2007 Posts: 5	lol...well of course! what split do u go with?? I've been doing this chest tri back bi off shoulders legs off off i thought about trying a 5 day split to cut workout time down and more focus on one bodypart chest back legs shoulders arms any real suggestions or thoughts lol.
bandit22 Registered User Join Date: Mar 2007 Posts: 5

03-10-2007, 09:34 PM	#9
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,432	a split is nothing more than a shell. It is what you do with the variables that will dicate whether what is inside the shell is effective or not.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

03-10-2007, 09:45 PM	#10
bandit22 Registered User Join Date: Mar 2007 Posts: 5	a split is very important. its the base of every workout/routine. u must start with a solid split before you can even think about using variables. In the end yes the variables are really what decides upon your muscle growth/ strength.
bandit22 Registered User Join Date: Mar 2007 Posts: 5

03-10-2007, 11:53 PM	#12
zl214 Registered User Join Date: Oct 2004 Posts: 144	that seems way to much volume. The best way to break out a plateau (based on my personal experience) is periodisation. i suggest you try 5x5 for a few weeks than do a few weeks of ful body and comeback to this one you have. your movements are not ideal either, here is some better exercises you can try for the same "bodypart". EXERCISE Set #1 Set #2 Set #3 Set #4 Set #5 Set #6 Set #7 Incline Bench Press - 15-10-8-6-6-4-2 Reps Flat Dumbell Press - 6-8 Reps 4 sets Incline Dumbell Press - 6-8 Reps 4 set Smith Machine Press - 10-8-6-4 Reps Arnolds - 6-8 Reps 4 sets Front/Lateral Raises - 10 Reps 4 sets SkullCrushers - 10 Reps 4 sets Reverse Grip Press - 10 Reps 4 sets i see that you are trying to work on your chest/tris/shoulders, but there is too much volume. it is too hard on your central nervous system and it is a waste of time. what I would do for a change is this, flat bench 5x5 incline DB bench 5x5 military press 5x5 skull crusher 5x5 then rest for a day (you can swim and play cold water sports, which aids in recovery of your Central Nervous System , if you dont have a pool just take cold showers) Workout #2 EXERCISE Set #1 Set #2 Set #3 Set #4 Set #5 T-Bar Rows - 10-10-8-8-6 Reps Lat Pulldown - 10-8 Reps 4 sets Machine Row - 10-8 Reps 4 sets Shrugs - 12-15 Reps 4 sets Barbell Curls - 10-8 Reps 4 sets Dumbell Curls - 10 Reps 4 sets again too much volume i would replace it with, Power clean 3sets x5 BB row 5x5 weight Pull-ups 5x5 Farmers walk 30 metres x3 hammer curls/ BB curls 3setsx5 rest for a day again. hangout with freinds, cook or spend time with family (swim again if you want.) Workout #3 EXERCISE Set #1 Set #2 Set #3 Set #4 Set #5 Set #6 Set #7 Squats - 15-10-8-6-6-4-2 Reps Deadlifts - 8-10 Reps 4 sets Leg Press - 8-10 Reps 4 sets Leg Extension - 8-10 Reps 4 sets Leg Curl - 8-10 Reps 4 sets Calves - Max Reps 5 sets if you want to max out on squat, dont do other exercises. here is something i would do for a change front squat 5x5 ham calves raise 3 ssts x 5 (this is a hamstring killer ) farmers walk 30 metre x3 times rest for a day repeat. keep doing this for 4 weeks, than change to fullbody or westside for another 4 weeks then come back to this routine you posted. meanwhile, just relax, eat a lot and sleep well.
zl214 Registered User Join Date: Oct 2004 Posts: 144

03-10-2007, 08:36 PM	#2
Duncans Donuts Stay puffed, baby. Join Date: Jul 2004 Location: CA Posts: 2,774 Photos: 2	looks like too much. squats / deads in the same day?
	"in the howling bleeding nights, the dogs plunge into the Volga and swim desperately to gain the other bank. The nights of Stalingrad are a terror for them. Animals flee this hell; the hardest stones cannot bear it for long; only men endure."

03-10-2007, 08:38 PM	#3
kinkery Make them want to be you! Join Date: Feb 2007 Posts: 998	volume is high as hell and with only 2 rest days . i'd try to have atleast 3rest days and cut the volume in half.

03-10-2007, 08:47 PM	#4
bandit22 Registered User Join Date: Mar 2007 Posts: 5	i also felt it was too much. that workout was suggested to me by a weightlifter at my job. what kind of split would u suggest. thanks for your time
bandit22 Registered User Join Date: Mar 2007 Posts: 5

03-10-2007, 08:51 PM	#6
bandit22 Registered User Join Date: Mar 2007 Posts: 5	wow....ok. come on man. i'm not a newbie at lifting but i've hit a plateau and just cant find a split that i feel like workouts me out enough but then again not overtrain.
bandit22 Registered User Join Date: Mar 2007 Posts: 5

03-10-2007, 09:17 PM	#7
kinkery Make them want to be you! Join Date: Feb 2007 Posts: 998	Focus on you diet.

03-11-2007, 09:06 AM	#13
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,008	Agree with P here 100%. Bodypart splits suck. They do very little for strength and makes it very easy to overtrain. And the previous post, do NOT suggest someone do westside whenever you dont really know their previous experience and also westside is much more about strength vs. size! And for someone doing a bodypart splits, it is my opinion that he is looking for more size than he is strength.
	www.crossfit.com

03-11-2007, 06:08 PM	#14
zl214 Registered User Join Date: Oct 2004 Posts: 144	i was just suggesting that he could try different training philosophys instead of sticking to bodypart splits. my personal experience tells me that hypertrophy comes with strength gain. but that is just my humble opinion. again i dont want to get into the neural adaptation vs hypertrophy during strength training argument.
zl214 Registered User Join Date: Oct 2004 Posts: 144

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