Critique My Current Routine

**Snatch518** · 06-23-2002, 12:00 PM

This is my current routine that I've been using for the last 6 weeks, its time to change some things... I'm looking for some things to change: exercises, number of sets, rep range, etc.

Any info you might need to know:
Goals: Gain Size and Stength
Sex: Male
Age: 18
Height: 5'9"
Weight: 145 lbs.

Thanks in advance for all those who reply.

Monday – Chest and Tri’s
Bench Press – 5x5
Incline DB Press – 10, 8, 6
Dips – 10, 8, 6
Close Grip Bench Press – 3x8
Lying Overhead Tricep Extensions – 10, 8, 6
Tricep Cable Pushdowns – 10, 8, 6
If there is still some fight left and me then...
Butterflies – 10, 8, 6

Wednesday – Back and Bi’s
Pull Ups – Regular, Reverse Grip, Wide Grip
Bent Over DB Rows – 10, 8, 6
Barbell Curls – 10, 8, 6
Lat Pulldowns – 10, 8, 6
Incline DB Curls – 10, 8, 6
Shrugs – 10, 8, 6
Hammer Curls – 10, 8, 6

Friday – Legs and Shoulders
Squats – 5x5
Deadlifts – 20
Leg Extensions – 12, 10, 8
Leg Curls – 12, 10, 8
Standing Shoulder Press – 10, 8, 6
Lateral Raises – 10, 8, 6
Upright DB Rows – 10, 8, 6
Standing Calve Raises – 2x20

**bigss75** · 06-23-2002, 12:13 PM

I think that you have to many sets for triceps and biceps. They are smaller muscles so they don't have to have as many sets as chest or back.

**LAM** · 06-23-2002, 01:30 PM

why is it time to change ? have you hit a strength plateau ? have body weight gains slowed ?

there is no reason to change a routine just because it has been x number of weeks or months...

**Snatch518** · 06-23-2002, 04:18 PM

Originally posted by LAM
why is it time to change ? have you hit a strength plateau ? have body weight gains slowed ?

there is no reason to change a routine just because it has been x number of weeks or months...

I've been using the same routine going on and off with 2 weeks bulk, 1 week cut. It's kinda weird, I just don't like staying on the same for a long period of time. This might not be good, but... When I bulk for 2 weeks I start getting self consious about my BF% and when I cut I can't possibly restrict my calories for more than a week. So my weight stays kind of steady while my body fat gradually goes down.

I just think my body is adapting to my training style and I want to confuse it a little by making some changes. I know if it ain't broke don't fix it, but I can honestly say my strength gains are slowing down.

**LAM** · 06-23-2002, 04:24 PM

how can you bulk for 2 weeks ? the body does not adapt to resistance training routines as much as people think. all you have to do is change the order of a couple of exercises every so often.

**Snatch518** · 06-23-2002, 05:14 PM

Originally posted by LAM
how can you bulk for 2 weeks ? the body does not adapt to resistance training routines as much as people think. all you have to do is change the order of a couple of exercises every so often.

Ummmm... Not sure... When I bulk I just eat lots of red meat, whole eggs, tons complex carbs (whole wheat pasta, brown rice, oats). When I cut I stick to monstly egg whites, chicken breasts, tuna, and keep my carbs low mostly from veggies. What should I be doing?

**quakin** · 06-24-2002, 03:38 AM

You really should be doing deadlifts on back day not leg day... unless you are refering to stiff-legged deadlifts. You're also better off doing 2 or 3 sets of moderate reps for deads rather than 20 reps too IMO. You can also lose some of the pullups/pulldowns... alternate them week to week maybe. And yeah, too many curls.

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