Critique training program please

[40something]

I'm 46 and starting to lift again after a 7 year layoff.

I'm in my third month of working out again. I'm trying to incorporate compound, free movement lifts.

I have had rotator cuff surgery, so each upper body work out begins with the following shoulder warm ups:
- Front dumbell lifts X 2
- Lateral dumbell lifts X 2
- Rotate in on cable machine X 2
- Rotate out on cable machine X 2
- one set of pull ups to failure

Here is my split:

Back
- Shoulder warm ups
- Lat Pulls - 3 sets at 12 reps
- Cable Rows - 3 sets at 12 reps
- Dead Lifts - 4 sets at 10 to 12 reps

Legs
- 5 minute warm up on recombent bike
- 20 body weight squats
- 20 body weight lunges
- Walking Lunges - 2 sets at 10 reps with weight
- Standing Lunges - 2 sets at 10 reps with weight
- Squats - 4 sets at 10 to 12 reps

Upper Body
- Shoulder warm ups
- Dumbell Bench Presses - 4 sets at 12 reps
- Dumbell Standing Presses - 3 sets at 12 reps
- Dumbell Curls - 3 sets at 10 reps
- Triceps Cable Press Downs - 3 sets at 12 reps

Thanks

 

[MrImagination]

How many days is that? Is that MWF, MTWHRS, or five on two off? There are infinite choices, haha, but what does it look like in a one week setting? Also, if you want to get into lifting more, and you are more seasoned, try boosting your test levels. Incorporate deadlift and bench in there, and LIGHT power cleans, with your shoulder and all. I would drop the lunges all together, and replace with power cleans, same setup. 20 with just the bad, and then four sets, never forcing yourself too hard, shoulder wise. For squat, that 20 rep warm up is a waste of time, do a set of 10 with 25%, and you'll be fine. Your thighs give off the most test, so push yourself on the squat.

 

[Phineas]

I'm 46 and starting to lift again after a 7 year layoff.

I'm in my third month of working out again. I'm trying to incorporate compound, free movement lifts.

I have had rotator cuff surgery, so each upper body work out begins with the following shoulder warm ups:
- Front dumbell lifts X 2
- Lateral dumbell lifts X 2
- Rotate in on cable machine X 2
- Rotate out on cable machine X 2
- one set of pull ups to failure No no no no noooo. First of all, why you're using pullups as a shoulder warmup is beyond me (that's a lat-dominant movement and is a major compound lift...should be one of your staple primary lifts! not a warmup. Secondly, do not go failure every workout -- let alone in your warmup! Warmups shouldn't be physically straining. They should be the calm before the storm.

Here is my split:

Back
- Shoulder warm ups
- Lat Pulls - 3 sets at 12 reps You had pullups earlier....use them here...free weight is superior to machine
- Cable Rows - 3 sets at 12 reps unless they're hard on your rotator cuff, use a free weight row
- Dead Lifts - 4 sets at 10 to 12 reps Deadlifts are leg exercise (ham/glute-dominant) I'd throw them on your "leg" day

Legs
- 5 minute warm up on recombent bike
- 20 body weight squats
- 20 body weight lunges
- Walking Lunges - 2 sets at 10 reps with weight
- Standing Lunges - 2 sets at 10 reps with weight Are these part of your warmup?
- Squats - 4 sets at 10 to 12 reps

Upper Body
- Shoulder warm ups
- Dumbell Bench Presses - 4 sets at 12 reps
- Dumbell Standing Presses - 3 sets at 12 reps
- Dumbell Curls - 3 sets at 10 reps
- Triceps Cable Press Downs - 3 sets at 12 reps

Thanks

http://www.ironmagazineforums.com/training/62165-stretching-flexability.html

You should read the sticky on stretching/warmups -- especially if you've had an injury. There's a lot more to it than most people think. My past warmups were atrotious.

Overall, this is a fairly well-balanced program. You've split your sessions into push/pull/legs, I think without even realizing it! That's good, though. This is an efficient way to train. You're not killing yourself in each session. This will allow you to keep your intensity high. Good job!

I think the main thing is your warmups. Just read the sticky I linked you to and you'll be fine.

Also, just curious what your rationale is for those particular rep ranges? You should always periodize your training.

 

[sassy69]

I also had the same thought about pull-ups as a warmup - esp to failure. The purpose of warmups is to get the blood pumping, not burn out before you started your training.

I also had some rotator cuff surgery in late 2008 - initially the MRI implied it was a pinhole tear, but I got a second opinion after doing a month of PT (which didn't do anything), and they identified a bone spur. Given it wasn't getting any better, and frankly every time I did upper body, I'd have to go see my massage guy to get my right scapula pushed back into place, I opted for the surgery. There was no repair- only clean up - shave done the bone spur, clean up a bunch of frayed tendons and removed some arthritis in the AC joint. I was able to go thru another month of PT and then back to the gym to start prep for a competition 7 months later.

Of all the stuff I did, it was pull ups that took the longest to come back. Then last Thxgiving I helped a friend move & jacked my shoulder moving a mattress. Subsequent MRI showed there was only inflammation (thank GOD!), but pull ups tend to be the first thing to irritate it. I'm just now able to start doing them again. I still have problems w/ a flat bench angle for pressing or stuff like skull crushers, but I've PR'd in incline DB press repeatedly. Up to 80 lb presses.

For my shoulder wu's, I just do
- 3 sets of 10 lb / 10 reps each neutral grip front DB raises, neutral grip 45 degree from front raises, and then supinated side laterals
- 3 sets of 20 (at 20 lb) of cable in / out (same stuff I did for PT w/ lighter weight)
- sometimes cable top -> down straight arm pulls for that direction full ROM

I also do Joe DeFranco's upper body warmup w/ some foam roller pre-workout. The foam roller helps a lot w/ the muscle tightness / knots I still get from my shoulder - its not as bad as the scapula getting forced out, but I still get tightness from some of those secondary muscles trying to step in to support my bum shoulder.

 

[40something]

Sorry, double post.

 

[40something]

How many days is that?...

This is a once a week program, Tuesday, Thursday, Sunday.

...Also, if you want to get into lifting more, and you are more seasoned, try boosting your test levels. Incorporate deadlift and bench in there...

Dead Lifts are on back day
Flat Dumbell Bench Presses are on Chest/Shoulders - I opted for the dumbell presses over a fixed bar.

You should read the sticky on stretching/warmups -- especially if you've had an injury. There's a lot more to it than most people think. My past warmups were atrotious...

Thanks, I'll read the sticky on warm ups.

...Also, just curious what your rationale is for those particular rep ranges? You should always periodize your training.

I started out doing 2 sets of 15 reps for about a month, then droped the reps to 12 and increased the sets some. Once I plateau out, I will drop to 8-10 reps.

I also had the same thought about pull-ups as a warmup - esp to failure...

I don't know, I just like pull-ups and wanted to get them in a couple of times a week. Also, as the reps increase, it gives me a boost in confidence.


Thanks for the replys.

 

[Built]

Watch it with deliberately training to failure as a modality - your body will outsmart you. Basically, your CNS eventually makes you quit before you hit muscle fatigue, yanno, like a circuit breaker, to protect you from yourself.

Once in a while won't kill you though.

Why such high rep ranges in general?

I'd maybe do deads early in the back workout, in lower rep ranges, heavier.

Shoulders, I have trouble too. Have a look at my shoulder module, try the oly bar corner presses: Got Built? » The Shoulders of Giants

 

[Lara Aban]

Four Week Rotation

Weeks 1-3, rest 1 minute between sets, 2 minutes between exercises
Weeks 4-6, rest 2 minutes between sets, 3 minutes between exercises
Begin rotation again on Week 7.

Wide Grip--wider than shoulder width
Shoulder With Grip
Narrow Grip--narrower than shoulder width

Note: All movements with the exception of squats/deads, regardless of rep range, should have a 3 second eccentric phase, and a 2 second concentric phase. Squeeze at the end of all movements during the "peak" contraction. Use 1-2 warm-up sets prior to each body part being worked but no more than needed.

 

[Built]

Four Week Rotation

Weeks 1-3, rest 1 minute between sets, 2 minutes between exercises
Weeks 4-6, rest 2 minutes between sets, 3 minutes between exercises
Begin rotation again on Week 7.

Wide Grip--wider than shoulder width
Shoulder With Grip
Narrow Grip--narrower than shoulder width

Please don't use a grip that's wider than shoulder. It WON'T help build width. All it does is put your rotator cuff in harm's way.

Note: All movements with the exception of squats/deads, regardless of rep range, should have a 3 second eccentric phase, and a 2 second concentric phase.

Interesting. Why?

Squeeze at the end of all movements during the "peak" contraction. Use 1-2 warm-up sets prior to each body part being worked but no more than needed.

 

[Gazhole]

I hate all that shit about using a wide grip for pullups building width.

 

[Phineas]

Please don't use a grip that's wider than shoulder. It WON'T help build width. All it does is put your rotator cuff in harm's way.

I assume you're referring to pushes only, right?

 

[Phineas]

I hate all that shit about using a wide grip for pullups building width.

I thought I'd try wide-grip pullups for my April program just for something different. I know they won't develop width any differently -- just a new way to hit the lats as I've only ever done traditional or close-grip pulling.

Should I ditch the wide-grip pullups?

 

[user19]

What isthe normal grop for pullups ? Im usually grbbin the ends of the bar.. where it slants down.

 

[Built]

I assume you're referring to pushes only, right?

Nope. Pulling too.

I thought I'd try wide-grip pullups for my April program just for something different. I know they won't develop width any differently -- just a new way to hit the lats as I've only ever done traditional or close-grip pulling.

Should I ditch the wide-grip pullups?

Some folks are okay with 'em, but they really won't optimize your lat training. I'd ditch 'em, personally. As a finisher, you can try one arm at a time pulldowns though - very different feel done that way.

What isthe normal grop for pullups ? Im usually grbbin the ends of the bar.. where it slants down.

user, try over, under, or close parallel grip. Keep it to shoulder-width and under though would be my suggestion.

 

[Gazhole]

I thought I'd try wide-grip pullups for my April program just for something different. I know they won't develop width any differently -- just a new way to hit the lats as I've only ever done traditional or close-grip pulling.

Should I ditch the wide-grip pullups?

I agree with Built. Some people find them okay, i just find them uncomfortable and mechanically weaker than a closer grip. One armed pulldowns are a great exercise for a change or addition to your back training.

 

[Phineas]

I agree with Built. Some people find them okay, i just find them uncomfortable and mechanically weaker than a closer grip. One armed pulldowns are a great exercise for a change or addition to your back training.

Excellent. I honestly did not like them. They felt awkward. Plus, the ROM was noticeable shorter. I also found myself wearing out without really feeling the movement. I'll revert to shoulder-width.

I've done arm-arm pulldowns, and liked them. I would do them now, but I'm doing a full-body 3 day split with one movement per plane of motion, and so I'd rather use a freeweight lift for my vertical pull. I was using close-grip (with a v-bar) pullups/chins before. I figure swapping to conventional pullups is fine.

Then again, I pretty much never use machines. And, I did design this program to be a bit different than my usual work, with more DB unilateral work (cut down my cage work to only 2 at the beginning...I'm sick of waiting for a**holes to get out of there with their curls and shrugs). I even dropped BB back squats for DB Bulgarian splits! Maybe I'll take the taboo path and drop pullups for a pulldown variation. It's only for a month. I have DB bench rows for horizontal pull. I suppose I don't ALWAYS have to do free weight 100% of the time.