My routine....what do ya think?

[Billie7]

Personally I don't believe in that "Too much Volume" stuff.If it works for you than it works.I feel just like your body adapts to resistant training(muscle growth)it can also adapt to the amount of work it has to do.I'm not saying overnight but over time it can happen.Its all about trial and error and consistantly changing your routine after a set period,regardless of whatever type of training you do.
One thing I can say is hit your primary compound movements 1st before you isolate.Like ex. squat before you do leg ext. or whatever.
I'm curious to know what you train for.For yourself or do you compete in a sport?

I usually do a warm up type thing first, like I will do lat pull downs before I do deadlifts. I always do squats first, I have to or I won't have the strength. I kinda think the same, I guess that's why I am having trouble with doing less. I don't compete and probably never will, just Love to lift!...

 

[Witchblade]

Your body won't adapt to high volumes if you're overtraining though.

 

[Billie7]

Your body won't adapt to high volumes if you're overtraining though.

You know, I have checked into that some, and found a list of symptoms that you might get if you are overtraining, and I don't really have any except some muscle soreness. But even when I was only doing full body 3 day's a week, I still got some muscle soreness.

 

[LT81]

Your body won't adapt to high volumes if you're overtraining though.

True but the way i mean it is that how would anyone know from where we are that shes overtraining.HOw do we know what she's capable of?Its pretty hard for someone to just look at someones routine and say AAHHHAh!Yup your overtraining.
Nobody knows you better than you.Unless you have a specific coach of some sort that is with you for every training session and knows you in and out.
If you take a smart approach to training and learn to listen to your body then thats golden.You've gotta learn when your just being a pussy and when to back off,ya know.

Billie7: Its a beautiful thing when people have true passion for something,keep up the good work.

 

[Billie7]

True but the way i mean it is that how would anyone know from where we are that shes overtraining.HOw do we know what she's capable of?Its pretty hard for someone to just look at someones routine and say AAHHHAh!Yup your overtraining.
Nobody knows you better than you.Unless you have a specific coach of some sort that is with you for every training session and knows you in and out.
If you take a smart approach to training and learn to listen to your body then thats golden.You've gotta learn when your just being a pussy and when to back off,ya know.

Billie7: Its a beautiful thing when people have true passion for something,keep up the good work.

It is a beautiful thing!... Thank you, you too!...

 

[LT81]

Thanks Billie7.Why do feel you need to change your program to begin with.Bored,not making gains anywhere,just trying to challenge yourself....?

 

[Billie7]

Thanks Billie7.Why do feel you need to change your program to begin with.Bored,not making gains anywhere,just trying to challenge yourself....?

You know... I am not really sure. I do like my routine and I have been making good gains. I guess because I know that I don't know everything, and thought maybe getting other peoples opinions might give me some ideas to change things up a little. I like to learn new exercises, and try to change things up here and there. I actually made some good progress in my squat yesterday, I have been doing 135 on my last set for 3 reps, and yesterday I did 135 for the last 2 sets 4 reps and 5 reps....It was a good day!.. So, I guess I will keep at it, keep tryin to improve and find new things to do...Thanks for your help!...

 

[Gazhole]

Ok...so, if you don't mind, how would you make the routine? But I still have to go 5 day's a week, that I will not change...I like my time away, the gym is my stress free zone!...

5 days really isnt good. I think most people here have already agreed that 4 days really is the maximum. Sure you may have made gains on your program, but you'll make better gains if you have more rest and just make the workouts you have a tad more intense.

Basically just make 3 workouts out of all compound lifts using a full body 3x a week program, and use one day for cardio if you have to. That'll be enough for anyone.

Try that for a while and if even that isnt enough, try using undulating periodisation or alternating supersets for the exercises or something. The former isnt a bad idea anyway, tbh.

If you want to make consistant gains you're gonna have to change things, its that simple.

 

[LT81]

You know... I am not really sure. I do like my routine and I have been making good gains. I guess because I know that I don't know everything, and thought maybe getting other peoples opinions might give me some ideas to change things up a little. I like to learn new exercises, and try to change things up here and there. I actually made some good progress in my squat yesterday, I have been doing 135 on my last set for 3 reps, and yesterday I did 135 for the last 2 sets 4 reps and 5 reps....It was a good day!.. So, I guess I will keep at it, keep tryin to improve and find new things to do...Thanks for your help!...

Congrats on the squat progress.Can I ask next time you go to squat what are you going to do now?I mean you said 135 last 2 sets for 4/5,right?Ok what working weight did you do before that 90/100lbx5/6 cause(just my opnion,honestly you can tell me to go F@!# myself)I'd warmup til 135 and do working sets there.If your doing actual sets before 135 your kinda fatiguing yourself,before doing some progression.
How do you feel your form is once you get to 135?Say do you think you can handle it if no real work was done before that?Ex.Bar x2(warmup),60x2(warmup),100x3/4,then grab 135 get a feel for it possible do a rep,to get the feel,then go to work on 135 for whatever.

 

[mike456]

Thank you, but I used to do "upper/Lower', it was good but not enough. And 2xs a week just isn't enough either. I do a lot of the Big Movements..Deadlifts, squats, Push Press, Lunges and been trying to learn Clean and Press. Thank you for your input though!...

upper lower 2x means 4 days a week 2 upper days and 2 lower days.

 

[Billie7]

Congrats on the squat progress.Can I ask next time you go to squat what are you going to do now?I mean you said 135 last 2 sets for 4/5,right?Ok what working weight did you do before that 90/100lbx5/6 cause(just my opnion,honestly you can tell me to go F@!# myself)I'd warmup til 135 and do working sets there.If your doing actual sets before 135 your kinda fatiguing yourself,before doing some progression.
How do you feel your form is once you get to 135?Say do you think you can handle it if no real work was done before that?Ex.Bar x2(warmup),60x2(warmup),100x3/4,then grab 135 get a feel for it possible do a rep,to get the feel,then go to work on 135 for whatever.

This week I did first set at 95lbs for 10 reps, then next set did 115lbs for 10 reps, third set did 135 for 4 reps and last set did 135 for 5 reps. I can't go straight into 135 without doing one or two sets of at least 95-115. I have had 3 kids and my hips and low back will give me trouble if I am not carefull.

It has taken me about 5 months to get to 135, started with 65lb, that's doing ATG, I used to do just parallel, but that seemed to make my back and hips hurt more. A narrow stance on atg squats feels the best.

It has also been a bit of a mental thing with me, I would freak myself out a little once I got to 135, just kinda scared I wasn't going to make it back up, but thankfully I have gotten over that. Like I said, I have had some trouble with my low back and hips and don't want to make anything worse. But overall I am a lot stronger now, and after that last leg day, a whole lot more confident....

 

[LT81]

This week I did first set at 95lbs for 10 reps, then next set did 115lbs for 10 reps, third set did 135 for 4 reps and last set did 135 for 5 reps. I can't go straight into 135 without doing one or two sets of at least 95-115. I have had 3 kids and my hips and low back will give me trouble if I am not carefull.

It has taken me about 5 months to get to 135, started with 65lb, that's doing ATG, I used to do just parallel, but that seemed to make my back and hips hurt more. A narrow stance on atg squats feels the best.

It has also been a bit of a mental thing with me, I would freak myself out a little once I got to 135, just kinda scared I wasn't going to make it back up, but thankfully I have gotten over that. Like I said, I have had some trouble with my low back and hips and don't want to make anything worse. But overall I am a lot stronger now, and after that last leg day, a whole lot more confident....

Ok point taken,on the warmming up.I too have fallen victim to my mind fucking with me.I've learned this thru my trainer that a lifter worst enemy are themselves.Its amazing how peolpe pysche themselves out.Kinda worrying too much on what something weighs a being a little to cautious on there approach.
You carry the bar higher on your neck,I would imagine,right?
With 3 kids I think your doing just fine.Alot more than most people w/ any.So keep on lifting and get'n stronger.

P.S. I love ur signature.I got the t-shirt But it says "Shut the F@#! Up and Lift"

 

[Billie7]

Ok point taken,on the warmming up.I too have fallen victim to my mind fucking with me.I've learned this thru my trainer that a lifter worst enemy are themselves.Its amazing how peolpe pysche themselves out.Kinda worrying too much on what something weighs a being a little to cautious on there approach.
You carry the bar higher on your neck,I would imagine,right?
With 3 kids I think your doing just fine.Alot more than most people w/ any.So keep on lifting and get'n stronger.

P.S. I love ur signature.I got the t-shirt But it says "Shut the F@#! Up and Lift"

hahaha...I love that saying!...Yours is even better!..

I do carry it somewhat high, it's just more comfortable for me. Yeah, I tend to over think it and pysche myself out. I usually only do that on squat, bench and military press....I don't know why only these, kinda weird. I think that last session with squats has really made me see that I am capable of doing a lot more! Thanks again for all your input! You have been very Nice!..

 

[LT81]

hahaha...I love that saying!...Yours is even better!..

I do carry it somewhat high, it's just more comfortable for me. Yeah, I tend to over think it and pysche myself out. I usually only do that on squat, bench and military press....I don't know why only these, kinda weird. I think that last session with squats has really made me see that I am capable of doing a lot more! Thanks again for all your input! You have been very Nice!..

On high bar,narrow stance squatting the portions of the stress of the lift is taken a little bit away from your lower back(erectors)since you don't gotta kinda Good morning outta da hole.It's a more quad dominate lift taken away from the glutes a bit.Your back on the way down has to be a tad bit straighter to do it properly.
With the fear thing it's because these are lifts(squat,bench,military) that we're left in a very vulnerable position.I think everyone's seen or heard of some accidents that kinda stay in the back of your head a bit.
It's funny cause I compete in Strongman and people think I 'm crazy or something for doing what I do.But it's crazier to me the people that let life go by w/o knowing what ther bodies are capable of.Or even your common,so called gym rat that has been working out for the past 10yrs and nothing has changed.No increase in there lifting ablities,size or even knowledge of lifting.Now that shits crazy.

 

[Billie7]

On high bar,narrow stance squatting the portions of the stress of the lift is taken a little bit away from your lower back(erectors)since you don't gotta kinda Good morning outta da hole.It's a more quad dominate lift taken away from the glutes a bit.Your back on the way down has to be a tad bit straighter to do it properly.
With the fear thing it's because these are lifts(squat,bench,military) that we're left in a very vulnerable position.I think everyone's seen or heard of some accidents that kinda stay in the back of your head a bit.
It's funny cause I compete in Strongman and people think I 'm crazy or something for doing what I do.But it's crazier to me the people that let life go by w/o knowing what ther bodies are capable of.Or even your common,so called gym rat that has been working out for the past 10yrs and nothing has changed.No increase in there lifting ablities,size or even knowledge of lifting.Now that shits crazy.

I feel like my form is pretty good, it's the best way for me to do them without getting back problems. Don't you think that having strong glutes and ham's helps? I know that since I have been doing walking Lunges, my squat has been getting better.
I think that is part of it, thinking that there is that posibility that the weight could fall on my head!.. I have heard and seen some scary shit!
Strongman...Nice! I love to watch that, those guys are amazing! I agree totally with pushing yourself and tryin to see what you are really capable of.

 

[LT81]

I feel like my form is pretty good, it's the best way for me to do them without getting back problems. Don't you think that having strong glutes and ham's helps? I know that since I have been doing walking Lunges, my squat has been getting better.
I think that is part of it, thinking that there is that posibility that the weight could fall on my head!.. I have heard and seen some scary shit!
Strongman...Nice! I love to watch that, those guys are amazing! I agree totally with pushing yourself and tryin to see what you are really capable of.

Oh definetly the glutes and hams are amajor part.If you take a look at your legs regardless size,glutes and hams make up 60% of your leg.Thats where the brunt of your power comes from.I like to say "I get from my momma" but thats another story I'm saying in your specific style wats happening.
Other excersises besides lunges that would help would be bulgarian split squats,natural glute/ham raises and lots of lower back and general core work.
Believe it or not having some one(that knows what there doing) critique your technique helps alot better than anything else hands down.U'd be amazed.

 

[Billie7]

Oh definetly the glutes and hams are amajor part.If you take a look at your legs regardless size,glutes and hams make up 60% of your leg.Thats where the brunt of your power comes from.I like to say "I get from my momma" but thats another story I'm saying in your specific style wats happening.
Other excersises besides lunges that would help would be bulgarian split squats,natural glute/ham raises and lots of lower back and general core work.
Believe it or not having some one(that knows what there doing) critique your technique helps alot better than anything else hands down.U'd be amazed.

Yeah, I should have the owner of my gym watch as I do them just to make sure. He is a bodybuilder, has won a few comp's. I do strive to have good form in everything, it's kinda stupid to do something with poor form and end up hurting yourself or not gaining like you would with proper form.

 

[LT81]

Yeah, I should have the owner of my gym watch as I do them just to make sure. He is a bodybuilder, has won a few comp's. I do strive to have good form in everything, it's kinda stupid to do something with poor form and end up hurting yourself or not gaining like you would with proper form.

There u go thats an idea.What are your current goals?

 

[Billie7]

There u go thats an idea.What are your current goals?

Hmmm...Well, to get to 155 squat is the most important right now. Basically just to get stronger and look as good as possible. I would like to get better at bench, it's my worst lift. I tried doing some negatives last week, in hopes that might help some.

Just kinda like my journal headline "Tryin to be a better me". I don't think that I will ever compete in anything, but who know's, never say never!.. I am really trying to get a bit bigger but don't want to push it to the point that I am not looking feminin.

I just love what I am doing, just want to keep getting better. I set small goals and when I reach them I set new ones. I have been at this now for over 6 years, and I never get sick of it, I just want more. It truley is a lifestyle. I have 3 girls and want to set a good example for them. It would be nice to be a hot grandma too!...

So...What about you? What are your goals, have you won any strongman competitions?
BTW.....I have been thinking about pushing my car up the street, just for fun and a great full body workout!...What do you think?...It's a Ford Expedition!..

 

[LT81]

Hmmm...Well, to get to 155 squat is the most important right now. Basically just to get stronger and look as good as possible. I would like to get better at bench, it's my worst lift. I tried doing some negatives last week, in hopes that might help some.

Just kinda like my journal headline "Tryin to be a better me". I don't think that I will ever compete in anything, but who know's, never say never!.. I am really trying to get a bit bigger but don't want to push it to the point that I am not looking feminin.

I just love what I am doing, just want to keep getting better. I set small goals and when I reach them I set new ones. I have been at this now for over 6 years, and I never get sick of it, I just want more. It truley is a lifestyle. I have 3 girls and want to set a good example for them. It would be nice to be a hot grandma too!...

So...What about you? What are your goals, have you won any strongman competitions?
BTW.....I have been thinking about pushing my car up the street, just for fun and a great full body workout!...What do you think?...It's a Ford Expedition!..

Well its awesome see that your accomplishing your goals and staying positive/extremely motivated.I could help you out w/ the Bench it's kinda just like squatting.You break the movement down into sections and work from there but we'll get into that later if you want?
Being a hot grandma is after your a hot mom and it looks like your already there
Currently I've done 10 show in 3 yrs.Won 2 and never placed lower than 5th so far.I'm currently ranked 7th in the country in the 231lbs1s and working on my weaknesses to get my pro card but it ain't gonna happen overnight so just chipping away til the day comes.
Expedition, I guarantee that you can do it.Once you get it started just don't stop and the car will move basically for you.I think your gonna need 2 personally but that's just me.

 

[Billie7]

Well its awesome see that your accomplishing your goals and staying positive/extremely motivated.I could help you out w/ the Bench it's kinda just like squatting.You break the movement down into sections and work from there but we'll get into that later if you want?
Being a hot grandma is after your a hot mom and it looks like your already there
Currently I've done 10 show in 3 yrs.Won 2 and never placed lower than 5th so far.I'm currently ranked 7th in the country in the 231lbs1s and working on my weaknesses to get my pro card but it ain't gonna happen overnight so just chipping away til the day comes.
Expedition, I guarantee that you can do it.Once you get it started just don't stop and the car will move basically for you.I think your gonna need 2 personally but that's just me.

hahaha...Two huh!... Wow, sounds like you are pretty darn good! What is your best event? and worst? I would love to hear what you have on getting better at bench, I really do suck at it...

 

[LT81]

hahaha...Two huh!... Wow, sounds like you are pretty darn good! What is your best event? and worst? I would love to hear what you have on getting better at bench, I really do suck at it...

Ha no I meant YOU can probably do 2....HAha..That was funny

Since I've started I've always taken a liken to events that involved any type of deadlift.Dead for reps,max weight,farmers(picking them up is a dead variation).I have a pretty strong posterior (so I've been told).Helps me alot on stones.I work on being explosive alot so it can carry over to alotta of the events.You can't move heavy weights if your slow.I like medley's where you would say flip an 800lb tire x50ft,then pull a 500lb sledx50ft and whatever crazy thing they can think of.It's an awesome gut check,ya know.
Currently my worst would be pressing for reps,alot better for just one rep.But I'm doing the work to get better at it.( All the pressing is overhead in strongman)
With the Bench you've gotta look and find where you're weak at da bottom,mid press or lockout and that'll dictate what you've gotta do.
There so much to talk about that I could type forever.So just go to www.elitefts.com and take a look at there articles section and look around at all there write-ups alot on bench pressing.(Powerlifting Articles)
Another thing that's pretty cool that they got is a Excersise Index,which you just click on whatever topic you wanna learn about and shows pix with detail on some pretty cool stuff.
But if anything else tell me where you feel weak during the lift?And I could probably help somehow.

 

[Billie7]

For me on the bench it's when I get down to the bottom and just as I start to push up, that's when it's the hardest for me. Some body mentioned that doing more read delt work might help with bench. I do lack some in my rear delt's. I will check out that site though.
The stones are a great event, I love watching them do that. I just started doing Push Press not long ago, it's lots of fun! I did Deadlift's tonight and went up 10lbs, I am at 175 now. My back still gives me trouble, but it's better now then it was.....

 

[LT81]

For me on the bench it's when I get down to the bottom and just as I start to push up, that's when it's the hardest for me. Some body mentioned that doing more read delt work might help with bench. I do lack some in my rear delt's. I will check out that site though.
The stones are a great event, I love watching them do that. I just started doing Push Press not long ago, it's lots of fun! I did Deadlift's tonight and went up 10lbs, I am at 175 now. My back still gives me trouble, but it's better now then it was.....

Ok w/ the bench let me just 1st give you some tips that might help.

1)Bar placement in your hands should be across the ends of your palms.The bar should line up right over your wrists,almost like it can fall out if not to be careful.The reason for this is you want the most direct drive period.If its not in your hand but bending your wrists back thats no good

2)Bar travel on the bottom should line up right over your lower pecs w/your shoulders tucked underneath in your sides not out at a 90 degree pointing out elbows towards your right and left,elbows towards your feet.

3)Your upper back shoukd be pressed aganist the pad as tight as possible with your shoulder blades pulled together and should be quite uncomfortable honestly.

4)Feet.Find a happy medium where your able to press your feet on the ground and stabilize and get some kinda drive on the bottom w/o raising your hips drastically.

On each part of these setup techniques can go into alot further detail if possible but just thought these would be some quick pointers.Let me ask how good are you on pushups?

Sounds like to me that(with bottom being your weak point)your pecs and front delts aren't strong enough to just muscle the weight up in yuor scenario.
Thats where proper technique can truly help you out..

How bout some dumbell work for now to really build up the stabilizers in those shoulders,along with a easier and more natural ROM.Do your feel shakey on the bottom,when trying to come up(w/ a barbell)?Tell me what you think?

Stones are by far my favorite...its fun cause the crowd usually really gets into it and I really feed off the crowd.Wow,push presses huh you don't see many people training that if they don't have too.Thats awesome..Where you from by the way?

 

[Billie7]

Yeah, I really think pecs and delts need to get better. Thank you for those tips , I will definitely try them out next week. I do DB presses quite a bit, my max on those is 40lb DB's, last set usually 6-8 reps.

Push Ups, I am not to bad at them, can usually do like 25-30 first set, then drop down from there.

I was born in Cali. Burbank area. I now live in Oregon. It's a beautiful state!... How bout you?
Well, got lots to do today, have to take my daughter to a concert tonight, her first one!...It's going to be a long night!...
TTYL....Billie

 

[LT81]

Yeah, I really think pecs and delts need to get better. Thank you for those tips , I will definitely try them out next week. I do DB presses quite a bit, my max on those is 40lb DB's, last set usually 6-8 reps.

Push Ups, I am not to bad at them, can usually do like 25-30 first set, then drop down from there.

I was born in Cali. Burbank area. I now live in Oregon. It's a beautiful state!... How bout you?
Well, got lots to do today, have to take my daughter to a concert tonight, her first one!...It's going to be a long night!...
TTYL....Billie

Yeah think those are your culprits right there(pecs and delts)

Its alot easier(at least for me) to see pix when I'm trying to learn stuff.So if you need pix just let me know?

I think your alot stronger than you let on,but its ok to be humble.

I was born and still live in New York,about 40 mins north outside of NYC(actually lived w/parents in Puerto Rico when i was really young,we own a house over there)What kinda concert is it that your daughter is doing.Well have fun and stay safe....talk to you soon

 

[Billie7]

Yeah think those are your culprits right there(pecs and delts)

Its alot easier(at least for me) to see pix when I'm trying to learn stuff.So if you need pix just let me know?

I think your alot stronger than you let on,but its ok to be humble.

I was born and still live in New York,about 40 mins north outside of NYC(actually lived w/parents in Puerto Rico when i was really young,we own a house over there)What kinda concert is it that your daughter is doing.Well have fun and stay safe....talk to you soon

New York...Cool! I am takin her to a rap concert, it's some group she likes. It's the first time she has ever been to one.

 

[LT81]

New York...Cool! I am takin her to a rap concert, it's some group she likes. It's the first time she has ever been to one.

Who we're they?Do you remember there name?Was it your 1st or are you down w/ hip hop hiphopanoumis...(funny part of some Adam Sandler movie).

When the next time your training?And what are you doing?

 

[Billie7]

Who we're they?Do you remember there name?Was it your 1st or are you down w/ hip hop hiphopanoumis...(funny part of some Adam Sandler movie).

When the next time your training?And what are you doing?

hahaha....Yeah, I am down with all that shiznit!.... J/K! It's a band called "Tech Nine" I am not sure how famous they are, probably not to considering they are playin in Ashland.

I go back to the gym on Monday, I alway's have the weekends off. But sometimes I do cardio stuff. This week I think I am going to have about the same routine....So Mon. will be chest, I will do Reg. Bench this week and try it how you suggested.

Well..I am going to get things goin, It's Super Bowl Sunday!..Yeay! Go BEARS! I am really a Bronco fan, but I think it would be cool if the Bears win it. But I also like Peyton, so it's win..win either way!...
Have a great day!

 

[juggernaut]

this might help in understanding how to execute unfamiliar exercises.

http://www.exrx.net/Lists/Directory.html