Need critics on workout plan i just created

skitzo · 04-11-2008, 11:42 PM

I'm 17 156 lbs (on a bulk) i gained about 3 lbs in the past few weeks, i eat about 3k calories a day (at least i try to) and take Muscle Tech Nitro Tech hardcore..Ive been doing well for the past few weeks except i feel I've been working my self to hard so i came up with this plan and i just need some critique on it.. here it is..

Monday:Chest,Tris
Tuesday:Abs
Wednesday:Back,Bis
Thursday:Abs
Friday:Shoulders,Legs
Saturday: Off (work from 12 to 12)
Sunday:Forearms,Abs

3-5 exercise per body part..
i also get some cardio from playing handball and basketball throughout the week.

you guys think instead of giving abs its own day i should throw it in on core days? The thing is I'm trying to cut down on the time in the gym because I've been spending 2+ hours in the gym...almost forgot my goals are pretty obvious, i have about 11-12 % body fat, i weight 156 lbs and I'm 5'9.5" i would like to get around 167 before i start cutting. Thanks in advance.

skitzo · 04-11-2008, 11:46 PM

forgot to add..I just went from doing each muscle group twice a week to once a week...is this a good idea? more beneficial? less beneficial?

**Built** · 04-11-2008, 11:59 PM

I think if you're natural, you'll grow better hitting movement patterns more often than once a week.

But I may be getting ahead of myself. Where do deadlifts, free ass to floor squats, bench press, and weighted chins fit into your new split?

skitzo · 04-12-2008, 12:17 AM

i try not to do dead lifts and squats due to the back problems i have a condition similar to scoliosis but not as severe. bench press I'm cutting out for now and just dumbbell pressing on chest days. So are you saying its better off hitting the muscle groups twice a week for a bulk?

**Built** · 04-12-2008, 12:42 AM

No bench, dead or squat.

Damn. What's left?

Has your doctor told you not to do these lifts?

skitzo · 04-12-2008, 12:53 AM

I bench i was just told that its good to switch up from benching to db press once in a while so I'm doing db for a couple weeks then I'm going to go back to bench..and my GP told me not to workout at all because I'm growing...I'm not going to listen to him but i try and look out for my back because i tend to pinch nerves and pull muscles back there but i can manage to throw them in if necessary ..i do leg presses i like them because they have back support.

**Built** · 04-12-2008, 12:59 AM

I AM NOT A DOCTOR.

Okay, I said that clearly, right?

You are seventeen, and you may wish at this point to seek out a sports medicine doctor who can give you better advice than your general practitioner did.

Leg press is a poor substitute for squats - and they can be very hard on your back.

Deadlifts, done properly, can be very helpful in strengthening and conditioning the back. And you're not going to build hamstrings doing leg curls.

Would you be able to get a referral to a specialist - again, I cannot recommend sports medicine specialists enough - who can give you helpful guidance as you carefully move toward a training protocol that will benefit you?

**Built** · 04-12-2008, 01:00 AM

PS bb and db benching are both great exercises. If your back isn't bothered by BB bench, you could try perhaps 5x5 bb bench followed by 3x8 db bench on the same workout. Best of both worlds. I do mine on an incline.

skitzo · 04-12-2008, 01:20 AM

Ok so i will see what i can do about seeing a sports medicine specialist, ill try and add dead lifts and squats to my routine and doing bb bench isn't a problem for my back...as for my workout schedule do you think its enough? ill be doing about 4-5 exercises per for about 2-3 weeks..get back when ever you can i gotta go to bed lolll as you can see in my plan work from 12-12 tomorrow =[ thanks for all the advise.

**Gazhole** · 04-12-2008, 11:04 AM

Exercise specialist or not, you should probably listen to your doctor at least untill you DO see a specialist.

Having been through a back injury recently myself, it pays to take it easy for a while. Its been a year but im finally getting back on track. If i had ignored my doctor, i would still be in the same position as before, but with a wasted year full of pain and discomfort behind me already.

My $0.02.

**Built** · 04-12-2008, 02:58 PM

I went through a back injury in the last few years myself. Went from RDLs with 225 and ATF squats with 185, to squatting a broomstick.

If I hadn't found a sports med guy, I probably would never have been able to train again.

I had to switch back squats for fronts, and I am JUST getting my RDLs back up there (185 last night), but I was able to rehab the injury while training properly because I had sport-specific, appropriate care.

I'm with Gaz - get clearance from a doctor - ideally a sports med specialist - before you try any of this stuff. We don't know what's wrong and we can't advise you.

**P-funk** · 04-12-2008, 03:10 PM

what is your true pathalogical condition?

don't be a moron.

jchappj · 04-12-2008, 04:25 PM

Quote:

Originally Posted by P-funk

what is your true pathalogical condition?

don't be a moron.

LOL never one to mince words eh P?

**P-funk** · 04-12-2008, 07:04 PM

Quote:

Originally Posted by jchappj

LOL never one to mince words eh P?

not when it comes to injuries....especially in the spine.

i can't stand when people come on and say "take a look at my workout. i had this back injury and it hurts to do some things, but what do you think?"

that stuff is just idiotic. nobody can give you specifics on your special situation.

jchappj · 04-12-2008, 08:34 PM

Understood and agree, especially when I had surgery to repair ruptured disc at L4/L5. That put me down & out for months.

vader · 04-12-2008, 08:49 PM

I have never understood why people think that the leg press is not bad on the back.
leg pressing has always hurt my back more than squats ever did.

skitzo · 04-13-2008, 11:14 AM

my doctor told me not to lift weights simply for the reason that i was 15 at the time....any doctor will tell someone that young that its not good to weight lift cause it may stunt your growth...my back condition isn't that severe and the reason that i do take it easy on my back is because i have pinched a nerve in my back and in my upper left shoulder before...

skitzo · 04-13-2008, 11:23 AM

and i understand u guys are worried about peoples conditions and i appreciate that, but all i wanted it for someone to tell me if i had created a decent bulk workout?

**Gazhole** · 04-14-2008, 11:34 AM

As for the workout:

Don't work in terms of bodyparts, work in terms of movement patterns.

Have you read the sticky topics in the training forum? They have a pretty comprehensive guide to putting together a good program.

And no, its not really that necessary to give abs a whole day to themselves, or any bodypart for that matter.

Think in terms of pushes, pulls, upper body, and lower body. Seriously, read the stickies

And don't post duplicate threads in future, just because you don't like people's advice.

skitzo · 04-14-2008, 02:27 PM

Thanks.. i didn't repost because i didn't like the advise i reposted because my question wasn't being answered.

JB20 · 04-15-2008, 09:15 AM

What is with all of the back injuries in this thread?

skitzo · 04-15-2008, 11:08 AM

thank you..i come to this sight looking for people to help me with working out and eating not to be a chiropractor ..no offense.

**Built** · 04-15-2008, 11:17 AM

Backs get injured. Injuries are a part of every athlete's life. We old people know this all too well.

<sigh>

So you rehab the injury, train around it while it heals, learn to prehab that and other injury-prone areas (rotator cuffs and knees come to mind), and do what you can to stay conditioned, given whatever limitation you are thrown.

Skitzo, have a read at this. I wrote it for myself - and a lot of people seem to like it as a framework. It has also been published on a men's bodybuilding board where I did some writing last year. It might help you sort out some of the questions you have regarding workout length and training frequency.

Good luck - and heal up.

skitzo · 04-15-2008, 11:25 AM

Thank you Built

**Built** · 04-15-2008, 11:28 AM

You're welcome!

johnfit · 04-18-2008, 01:24 PM

I like the plan! Easy on the cardio if you're trying to put on muscle.. but don't get bulky.. Eat clean calories! (Especially clean carbs)

**Built** · 04-18-2008, 01:25 PM

What the hell are clean calories and clean carbs?

BULKY?

Who the hell IS this guy?

johnfit · 04-18-2008, 01:31 PM

I think clean calories means no sugar or saturated fat.. Make sense? Clean Carbs don't have sugar.. Oats, brown rice, etc.. Sorry if that's not the way you term healthy eating.. I call it eating "clean"..

**Built** · 04-18-2008, 01:33 PM

Quote:

Originally Posted by johnfit

I think clean calories means no sugar or saturated fat.. Make sense? Clean Carbs don't have sugar.. Oats, brown rice, etc.. Sorry if that's not the way you term healthy eating.. I call it eating "clean"..

Natural saturated fat is not only healthy, but necessary for proper nerve and endocrine function, no

04-11-2008, 11:42 PM	#1
skitzo Ned Sexy Elite Member Join Date: Sep 2006 Location: NY Posts: 95	Need critics on workout plan i just created BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com I'm 17 156 lbs (on a bulk) i gained about 3 lbs in the past few weeks, i eat about 3k calories a day (at least i try to) and take Muscle Tech Nitro Tech hardcore..Ive been doing well for the past few weeks except i feel I've been working my self to hard so i came up with this plan and i just need some critique on it.. here it is.. Monday:Chest,Tris Tuesday:Abs Wednesday:Back,Bis Thursday:Abs Friday:Shoulders,Legs Saturday: Off (work from 12 to 12) Sunday:Forearms,Abs 3-5 exercise per body part.. i also get some cardio from playing handball and basketball throughout the week. you guys think instead of giving abs its own day i should throw it in on core days? The thing is I'm trying to cut down on the time in the gym because I've been spending 2+ hours in the gym...almost forgot my goals are pretty obvious, i have about 11-12 % body fat, i weight 156 lbs and I'm 5'9.5" i would like to get around 167 before i start cutting. Thanks in advance.

04-12-2008, 03:10 PM	#12
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,136	what is your true pathalogical condition? don't be a moron.
	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

04-12-2008, 08:34 PM	#15
jchappj I Don't Feel Tardy! Elite Member Join Date: Apr 2007 Posts: 283 Photos: 1	Understood and agree, especially when I had surgery to repair ruptured disc at L4/L5. That put me down & out for months.
	You are in charge of the research and development, production, and marketing of the product known as you. You have a responisibility to yourself... take charge!

04-18-2008, 01:24 PM	#26
johnfit Registered User Join Date: Apr 2008 Location: Sarasota, Florida Posts: 9	I like the plan! Easy on the cardio if you're trying to put on muscle.. but don't get bulky.. Eat clean calories! (Especially clean carbs)
	Ironmaglabs

04-18-2008, 01:31 PM	#28
johnfit Registered User Join Date: Apr 2008 Location: Sarasota, Florida Posts: 9	Allow Me To Introduce Myself.. I think clean calories means no sugar or saturated fat.. Make sense? Clean Carbs don't have sugar.. Oats, brown rice, etc.. Sorry if that's not the way you term healthy eating.. I call it eating "clean"..
	Ironmaglabs

04-11-2008, 11:46 PM	#2
skitzo Ned Sexy Elite Member Join Date: Sep 2006 Location: NY Posts: 95	forgot to add..I just went from doing each muscle group twice a week to once a week...is this a good idea? more beneficial? less beneficial?

04-11-2008, 11:59 PM	#3
Built Bioidentical Bodybuilder Moderator Join Date: Mar 2008 Location: . Posts: 710	I think if you're natural, you'll grow better hitting movement patterns more often than once a week. But I may be getting ahead of myself. Where do deadlifts, free ass to floor squats, bench press, and weighted chins fit into your new split?

04-12-2008, 12:17 AM	#4
skitzo Ned Sexy Elite Member Join Date: Sep 2006 Location: NY Posts: 95	i try not to do dead lifts and squats due to the back problems i have a condition similar to scoliosis but not as severe. bench press I'm cutting out for now and just dumbbell pressing on chest days. So are you saying its better off hitting the muscle groups twice a week for a bulk?

04-12-2008, 12:42 AM	#5
Built Bioidentical Bodybuilder Moderator Join Date: Mar 2008 Location: . Posts: 710	No bench, dead or squat. Damn. What's left? Has your doctor told you not to do these lifts?

04-12-2008, 12:53 AM	#6
skitzo Ned Sexy Elite Member Join Date: Sep 2006 Location: NY Posts: 95	I bench i was just told that its good to switch up from benching to db press once in a while so I'm doing db for a couple weeks then I'm going to go back to bench..and my GP told me not to workout at all because I'm growing...I'm not going to listen to him but i try and look out for my back because i tend to pinch nerves and pull muscles back there but i can manage to throw them in if necessary ..i do leg presses i like them because they have back support.

04-12-2008, 12:59 AM	#7
Built Bioidentical Bodybuilder Moderator Join Date: Mar 2008 Location: . Posts: 710	I AM NOT A DOCTOR. Okay, I said that clearly, right? You are seventeen, and you may wish at this point to seek out a sports medicine doctor who can give you better advice than your general practitioner did. Leg press is a poor substitute for squats - and they can be very hard on your back. Deadlifts, done properly, can be very helpful in strengthening and conditioning the back. And you're not going to build hamstrings doing leg curls. Would you be able to get a referral to a specialist - again, I cannot recommend sports medicine specialists enough - who can give you helpful guidance as you carefully move toward a training protocol that will benefit you?

04-12-2008, 01:00 AM	#8
Built Bioidentical Bodybuilder Moderator Join Date: Mar 2008 Location: . Posts: 710	PS bb and db benching are both great exercises. If your back isn't bothered by BB bench, you could try perhaps 5x5 bb bench followed by 3x8 db bench on the same workout. Best of both worlds. I do mine on an incline.

04-12-2008, 01:20 AM	#9
skitzo Ned Sexy Elite Member Join Date: Sep 2006 Location: NY Posts: 95	Ok so i will see what i can do about seeing a sports medicine specialist, ill try and add dead lifts and squats to my routine and doing bb bench isn't a problem for my back...as for my workout schedule do you think its enough? ill be doing about 4-5 exercises per for about 2-3 weeks..get back when ever you can i gotta go to bed lolll as you can see in my plan work from 12-12 tomorrow =[ thanks for all the advise.

04-12-2008, 02:58 PM	#11
Built Bioidentical Bodybuilder Moderator Join Date: Mar 2008 Location: . Posts: 710	I went through a back injury in the last few years myself. Went from RDLs with 225 and ATF squats with 185, to squatting a broomstick. If I hadn't found a sports med guy, I probably would never have been able to train again. I had to switch back squats for fronts, and I am JUST getting my RDLs back up there (185 last night), but I was able to rehab the injury while training properly because I had sport-specific, appropriate care. I'm with Gaz - get clearance from a doctor - ideally a sports med specialist - before you try any of this stuff. We don't know what's wrong and we can't advise you.

04-12-2008, 08:49 PM	#16
vader Registered User Join Date: Jun 2005 Location: USA Posts: 143 Photos: 18	I have never understood why people think that the leg press is not bad on the back. leg pressing has always hurt my back more than squats ever did.

04-13-2008, 11:14 AM	#17
skitzo Ned Sexy Elite Member Join Date: Sep 2006 Location: NY Posts: 95	my doctor told me not to lift weights simply for the reason that i was 15 at the time....any doctor will tell someone that young that its not good to weight lift cause it may stunt your growth...my back condition isn't that severe and the reason that i do take it easy on my back is because i have pinched a nerve in my back and in my upper left shoulder before...

04-13-2008, 11:23 AM	#18
skitzo Ned Sexy Elite Member Join Date: Sep 2006 Location: NY Posts: 95	and i understand u guys are worried about peoples conditions and i appreciate that, but all i wanted it for someone to tell me if i had created a decent bulk workout?

04-14-2008, 02:27 PM	#20
skitzo Ned Sexy Elite Member Join Date: Sep 2006 Location: NY Posts: 95	Thanks.. i didn't repost because i didn't like the advise i reposted because my question wasn't being answered.

04-15-2008, 09:15 AM	#21
JB20 Heavy Metal Join Date: Jun 2006 Location: School, work, or the gym Posts: 37	What is with all of the back injuries in this thread?

04-15-2008, 11:08 AM	#22
skitzo Ned Sexy Elite Member Join Date: Sep 2006 Location: NY Posts: 95	thank you..i come to this sight looking for people to help me with working out and eating not to be a chiropractor ..no offense.

04-15-2008, 11:17 AM	#23
Built Bioidentical Bodybuilder Moderator Join Date: Mar 2008 Location: . Posts: 710	Backs get injured. Injuries are a part of every athlete's life. We old people know this all too well. <sigh> So you rehab the injury, train around it while it heals, learn to prehab that and other injury-prone areas (rotator cuffs and knees come to mind), and do what you can to stay conditioned, given whatever limitation you are thrown. Skitzo, have a read at this. I wrote it for myself - and a lot of people seem to like it as a framework. It has also been published on a men's bodybuilding board where I did some writing last year. It might help you sort out some of the questions you have regarding workout length and training frequency. Good luck - and heal up.

04-15-2008, 11:25 AM	#24
skitzo Ned Sexy Elite Member Join Date: Sep 2006 Location: NY Posts: 95	Thank you Built

04-15-2008, 11:28 AM	#25
Built Bioidentical Bodybuilder Moderator Join Date: Mar 2008 Location: . Posts: 710	You're welcome!

04-18-2008, 01:25 PM	#27
Built Bioidentical Bodybuilder Moderator Join Date: Mar 2008 Location: . Posts: 710	What the hell are clean calories and clean carbs? BULKY? Who the hell IS this guy?