Asking for some help please !!!

[Beto]

Hi guys, well this summer my track season it's already over and I'm now 100% concentrated in the gym, I wanna build some muscle, but the problem is my rutine I design it and worked for a little time, but now I think I need something new, here is my actual routine:

Monday: Legs

Back squat - 4 x 10
Leg press - 4 x 10
Dead lift - 4 x 10
Calves raises - 4 x fail


Tuesday: Back and biceps

Keep ups 4 x 10
back seated low lat pull in 4 x 10
Z bar biceps curl 4 x 10
Hammer biceps curl 4 x10



Wednesday: Chest - Triceps

Bench press 4 x 10
Inclined dumbell press 4 x 10
Push downs 4 x 10
parallel bar dips 4 x 10
Calves raises 4 x fail


Thursday: Legs

Front squat 4 x 10
Bar lunges 4 x 10


Friday: shoulders

Front military press 4 x 10
Lateral shoulder raises 4 x 10
Front shoulder raises 4 x 10
upright row 4 x 10
calves raises 4 x fail

actually my diet I think is good, but my problem is the routine

Hope you guys can help I really never had a couch and I always design my routines, also I'm not very strong my PB in deep squat is 135kg and in bench press is 100 kg.

I'm 6' tall and my weight is 74 kg.

My goal is to have more strength and build up some muscle, also one of my problems are my calves, they're to skinny and I work them 3 days a week this summer, to see if they grow up a little.

So I'm really desperate because I don't know what to do to be stronger and to build up a little bit of muscle, thank you a lot for your help guys

 

[goob]

Too much in my opinion, you grow on rest days. Try this, it's really effective. It has hypertrophy, strength and recovery factored in.

Strength, Dedication, Ambition: Program : SDA2 - Fullbody Texas Method

It's what I've been using and it's really good. Add in some heavy calf raises and your good to go.

 

[Beto]

Hey thank you a lot for the routine, it looks very nice, the only question I have is the % of weight in the sets for example:

the high volume days I will work on 5 x 5 sets, but what % of weight ?

(ex: If I'm going to do squats 5 x 5 and my PR is 130 kg, with how much weight I'll do the squats ?? )

same for low volume / low intensity day 2 x 6, and for low volume / high intensity 3 x 3


thank you !!

 

[Beto]

http://sdatrainingprograms.blogspot.com/2008/02/program-sda2-fullbody-texas-method.html

does anybody knows if this workout can be used with olympic lifts ??

Thank you

 

[Gazhole]

I think 5x5 may be way too much volume for olympic lifts, if you were thinking about including them with this i would pick one or two movements, do them first, and do something like this:

day 1 - 2x5
day 2 - 1x6
day 3 - 2x3

Are you getting proper coaching on the olympic lifts?

Also, thanks for the plug, goob

 

[Gazhole]

Hey thank you a lot for the routine, it looks very nice, the only question I have is the % of weight in the sets for example:

the high volume days I will work on 5 x 5 sets, but what % of weight ?

(ex: If I'm going to do squats 5 x 5 and my PR is 130 kg, with how much weight I'll do the squats ?? )

same for low volume / low intensity day 2 x 6, and for low volume / high intensity 3 x 3


thank you !!

It depends on what rep range you got the PR on?

I dont know how the % relate to RM values, i never use % because i find them inaccurate sometimes. Like it says in the program, the different rep ranges should use a weight at your 6RM, 10RM, and 4RM respectively.

If you dont have a record of what weight you usually use for those intensities, id take an extra week at the start of the program to find out. Just go in the gym and complete the sessions as normal, but start at a low weight, and progress each set untill the weight feels okay for that rep range.

Or try work it out roughly in your head. I usually find its something like 10lbs for 2 reps on a barbell movement, or 5lbs per dumbell on a dumbell movement.

 

[Beto]

I think 5x5 may be way too much volume for olympic lifts, if you were thinking about including them with this i would pick one or two movements, do them first, and do something like this:

day 1 - 2x5
day 2 - 1x6
day 3 - 2x3

Are you getting proper coaching on the olympic lifts?

Also, thanks for the plug, goob

well I know how to do celan and snatches, but at this moment I don't have a coach, so I'm asking for help , to know if this workout would improve mi strenght with the olympic lifts, Thanks a lot for the response

 

[Gazhole]

Olympic lifts may help overall with your strength, but more as an accessory to regular lifting. What theyll help more is explosive power, full body coordination, and being good at the olympic lifts.

Without a coach you run the risk of bad form on these technical lifts, but if you're confident and want to include them i dont see why you cant.

The main point to remember is when including different types of lifting, structure your workouts like this:

Explosive Lifts (Fast tempo, olympic, plyometric)
Strength Work (Low reps, heaviest weights)
Accessory Work (Higher reps, lighter weights)

And to stick to relatively low reps, even if the weight you are using seems light. You dont wanna get too fatigued on explosive movements or you run the risk of poor form and injury, so low volume is good.

I would add cleans and snatches to days 2 and 3, cleans on one day and snatches on the other. 1-3 sets of 3-6 reps before everything else. Leave the first day alone because theres enough lifting going on there because of 5x5 anyway, haha.

 

[Beto]

Yeah I'll be doing the olympic lifts later in the season, maybe I'll start on november with them, for the moment I'll stay with the squats and dead lifts, and the routine that I posted before, so the routine will be 0key if I want to lift more on the olympic lifts ???

and thanks a lot for the replies

 

[Gazhole]

The Texas Method program is a good strength building program, if thats what you're asking, so in a roundabout way you may be stronger when you try the olympic lifts.

A massive part about those Olympic lifts is technique though, rather than strength, though both play their part.