can you critique my new workout please?

[dantheman144]

do a two day split on a mon, wed , fri

mon chest ,shoulders , quads, biceps
wed back, hams, tris
fri repeat mon
am doing a non linear method of periodization

chest

db press
decline smith press
incline flys

shoulders

bb shoulder press
db raise
cable rear lat raise

quads
hack squats
step ups
leg ext

biceps
bb preacher curls


wed
back

underhand pull ups
lever incline row
shrugs

hams

RDL
glute ham raise
calf raise

tris
close grip bench press


little bit worried about the volume , especially on chest day also what could i sub in for glute ham raise as i dontt hink there is anything in my gym where i could do this

anyway , whats your thoughts? go on slaughter me

 

[Built]

Hey there

How about you list the weights you will use to start this, and the rep ranges? You said non-linear, I imagine you mean something like undulating but spell it out for us, please.

Oh - the hacks, those machine or free?

And what are your goals here - bulking? What will your diet be like?

 

[dantheman144]

cheers built
rep ranges are
week 1 and 2 3x8-10 @12 rm getting my form right
weeks 3 and 4 3x6-8 @8rm hypertrophy
weeks 5 and 6 3x10-12 @12 rm hypertrophy
weeks 7 and 8 4x4-6 @6 rm power
week 9 4x1-4 @4rm this is to find my pb's and to give me a goal

yes the aim is to bulk
i find the diet is the hardest part. i dont keep a log but i do make sur ei get plenty of protein from food . eat alot after workout and have whey after.

the hacks are free with barbell although im a little worried that this may hurt my shoulders but ill let you know tonight when i give this a whirl

 

[Built]

Okay, I've summarized your proposal here below:

Workout A
db press
decline smith press
incline flys

bb shoulder press
db raise
cable rear lat raise

Barbell hack squats
step ups
leg ext

bb preacher curls

(10 exercises; 6 upper body push, one upper body pull/isolation, 1 heavy quad, 1 bilateral leg, 1 isolation leg)

Workout B
underhand pull ups
lever incline row
shrugs

RDL
glute ham raise
calf raise

close grip bench press

(7 exercises; 3 upper body pull, 1 upper body push, 2 heavy ham, 1 isolation calf)


rep ranges
week 1 and 2 3x8-10 @12 rm getting my form right
weeks 3 and 4 3x6-8 @8rm hypertrophy
weeks 5 and 6 3x10-12 @12 rm hypertrophy
weeks 7 and 8 4x4-6 @6 rm power
week 9 4x1-4 @4rm this is to find my pb's and to give me a goal

The aim is to bulk
i find the diet is the hardest part. i dont keep a log but i do make sur ei get plenty of protein from food . eat alot after workout and have whey after.

You can see that your push and pull are unbalanced, and you don't have your diet figured out.

If you have neither have trouble gaining as quickly as you need to, nor have trouble with excess fat-gain, carry on. Otherwise, FitDay - Free Weight Loss and Diet Journal, track what you eat, set a calorie-goal based on this and make sure you hit it.

I don't see heavy deads in here; shrugs are a poor sub.

GHRs can easily be faked using a bosu ball and a leg-extension machine. Set the bosu flat side down on the floor just in front of the seated leg extension. You'll be using the foot-lever pad to tuck your heels under, so load up the stack to the heaviest weight to hold it steady. You may need to load a couple of 45s onto the seat to add more weight, or have a friend sit on it.

Get on the floor on your knees facing away from the leg extension machine, knees on the bosu and heels under the lever. Proceed to do your GHRs.

I'm not a fan of delts and pecs on the same day - it can be very hard on the RC.

How about this - alternating workouts week by week, so week 1 will be ABA, week two will be BAB:

Workout A Vertical pull, horizontal push, quad dominant, ham accessory, bis and abs
Underhand weighted pull ups
Lever pulldowns done alternating arms like you're crawling up a wall

Flat or low incline barbell press
Flat or low incline dumbbell press

Barbell hack squats (OR back squats if the hacks don't work out)
Front squats
SHELC

Dumbbell preacher curls (try 'em - they're WAY better with dumbbells)
Weighted abs, same periodization as the rest of what you're doing (work abs and bis as a pair, to save time)

(9 exercises; 2 upper body push, 2 upper body pull, 2 heavy quad, 1 ham accessory, 1 concentration bicep, 1 core)

Workout B Vertical push, horizontal pull, ham dominant, quad accessory, tris and calves
BB shoulder press - or better yet, hang clean and press
Olympic bar corner press, one arm at a time
-OR-
standing Arnold press ss with standing side laterals

Rack pulls
Lever incline row
-OR-
one-arm dumbbell rows

RDL
glute ham raise
Stepups

calf raise
close grip bench press (work calves and tris as a pair, to save time)

(9 exercises; 2 upper body pull, 2 upper body push, 2 heavy ham, 1 bilateral quad accessory, 1 concentration calf, 1 concentration tricep)

Thoughts?

 

[Gazhole]

Okay, I've summarized your proposal here below:


You can see that your push and pull are unbalanced, and you don't have your diet figured out.

If you have neither have trouble gaining as quickly as you need to, nor have trouble with excess fat-gain, carry on. Otherwise, FitDay - Free Weight Loss and Diet Journal, track what you eat, set a calorie-goal based on this and make sure you hit it.

I don't see heavy deads in here; shrugs are a poor sub.

GHRs can easily be faked using a bosu ball and a leg-extension machine. Set the bosu flat side down on the floor just in front of the seated leg extension. You'll be using the foot-lever pad to tuck your heels under, so load up the stack to the heaviest weight to hold it steady. You may need to load a couple of 45s onto the seat to add more weight, or have a friend sit on it.

Get on the floor on your knees facing away from the leg extension machine, knees on the bosu and heels under the lever. Proceed to do your GHRs.

I'm not a fan of delts and pecs on the same day - it can be very hard on the RC.

How about this - alternating workouts week by week, so week 1 will be ABA, week two will be BAB:

Workout A Vertical pull, horizontal push, quad dominant, ham accessory, bis and abs
Underhand weighted pull ups
Lever pulldowns done alternating arms like you're crawling up a wall

Flat or low incline barbell press
Flat or low incline dumbbell press

Barbell hack squats (OR back squats if the hacks don't work out)
Front squats
SHELC

Dumbbell preacher curls (try 'em - they're WAY better with dumbbells)
Weighted abs, same periodization as the rest of what you're doing (work abs and bis as a pair, to save time)

(9 exercises; 2 upper body push, 2 upper body pull, 2 heavy quad, 1 ham accessory, 1 concentration bicep, 1 core)

Workout B Vertical push, horizontal pull, ham dominant, quad accessory, tris and calves
BB shoulder press - or better yet, hang clean and press
Olympic bar corner press, one arm at a time
-OR-
standing Arnold press ss with standing side laterals

Rack pulls
Lever incline row
-OR-
one-arm dumbbell rows

RDL
glute ham raise
Stepups

calf raise
close grip bench press (work calves and tris as a pair, to save time)

(9 exercises; 2 upper body pull, 2 upper body push, 2 heavy ham, 1 bilateral quad accessory, 1 concentration calf, 1 concentration tricep)

Thoughts?

Slight deja vu

http://www.ironmagazineforums.com/training/93139-lack-growth-pecs.html#post1826400

 

[Built]

Yes, well, you know you and I were in fact separated at birth.

 

[Gazhole]

Yes, well, you know you and I were in fact separated at birth.

Me and my mother are going to have a nice little talk later

 

[Built]

Oh wow, that's so awesome Gaz - you're getting "the talk"!

Hee hee hee!

(PS it only SOUNDS disgusting. Really, I think you'll like it if you give it half a chance. All the COOL kids are doing it... )

 

[dantheman144]

god this is confusing lol

 

[Built]

???

I thought I just made it easy for you.

 

[dantheman144]

you did , i think im just struggling to get my head round it all
i'll get there
cheers for the help

 

[Built]

LOL - well, ask me something. What would you like to understand first?

 

[dantheman144]

well some of the exercises im either not comfortable with or cant do in the gym. some ive done before so want to change them as had 8 weeks of doing them before. theres are also a couple that i want to do

pain arent i?

hows this
A
db press
decline smith bench ss incline flys
underhand pull ups
one arm cable pull down
back squats
step ups
SHELC
ez bar preacher curl


B
bb shoulder press
arnold press ss db raise
rack pulls
lever incline row
db rear delt row
RDL
quad leg ext
cg bench press

 

[Built]

There's no reason whatsoever to change exercises every eight weeks. I've used mostly the same exercises for the last seven YEARS, and I'm older than you.

well some of the exercises im either not comfortable with or cant do in the gym. some ive done before so want to change them as had 8 weeks of doing them before. theres are also a couple that i want to do

pain arent i?

No - you want what will work the best. There IS no workout that will work "the best" - but some movements are better than others. Which movements that I've suggested do you not have?

Some comments:

A
db press**start with heavy barbell work so you can move more weight. Use the dumbbell work afterward, when you're a bit fatigued; you won't be able to push as much but you can do higher-rep work with 'em and they're great for your stabilizers.
decline smith bench ss incline flys **declines are a waste, it's mostly triceps. Low incline does more to bring up pecs than decline, and dumbbell flyes - they're fine used this way, for the stretch.
underhand pull ups**good. Do 'em weighted, at least for the negatives. You an self-assist with your foot on a bench for the positives.
one arm cable pull down
back squats
step ups
SHELC
ez bar preacher curl**please try the dumbbells for this, one arm at a time. You'll never want to go back, even though you'll feel like a little girl. They really work better!


B
bb shoulder press **when you feel brave, try push press. When you feel more brave, try clean and press
arnold press ss db raise**make sure the db raise is to the side. Hits side delt after it's been hit with the Arnies, you'll love how that works. When you're feeling adventurous, do try these - you'll love 'em. (see below, from T-nation)
rack pulls
lever incline row
db rear delt row**if you're going to do this, do it in the beginning as a warmup. They don't do much else, and you'll get plenty of rear delt stimulation from any rowing work
RDL
quad leg ext**these are generally regarded as a dangerous/problematic movement. I strongly suggest higher-rep front squats, walking lunges or sissy squats.
cg bench press

*****************

3. The Corner Barbell Press and Push Press I like this exercise for athletes and for individuals with mild shoulder problems (to be used instead of a dumbbell or shoulder press). It's more specific to athletes than regular overhead presses because of the pushing angle. It also places much less strain on the rotator cuff than regular overhead pressing, making it a relatively pain-free movement to those with tender shoulders.

Simply put one end of the bar in a corner and load the weight on the opposite end which is also used to press. Start with the bar a few inches from your shoulders and press it upward and forward at a 45 degrees angle.
You can also perform this exercise as a push press, bending the knees at around a 135 degree angle to push it with the legs and arm at the same time.

 

[dantheman144]

cheers built

so the balnace is there now its just a case of tweaking some of the exercises to get the maximum gain?

is it a good idea to do front and back squats right after each other? surely youre pretty much using the same muscle groups

 

[Built]

Yes, it's fine. It's also fine to do heavy fronts followed by higher-rep fronts. Ultimately, there are only a handful of movement patters - vertical pushing and pulling, horizontal pushing and pulling, quad dominant and ham dominant movements. A bit oversimplified, there are some other fine points, but that hits it. That's why I use free weights instead of machines, and very little accessory work - it wastes too much time to do the same thing.

 

[dantheman144]

ok here it is. is this ok? then maybe i can stop talking about it and do it lol

A
VERTICAL PUSH
incline smith press
db press ss decline db flys
HORIZONTAL PULL
underhand pull up
one arm cable pull down
QUADS
back squat
db step ups
HAM ACC shelc ss CORE ball hyperextension
BICEPS
db preacher curls (see i listen)

B
VERTICAL PUSH
push press
arnold press ss db raise
HORIZONTAL PULL
lever incline row
db rear lat raise
HAMS
rdl's
rack pulls
QUAD ACC
db lunge
CORE
standing cable crunch
TRICEPS
close grip bench press

 

[Built]

LOL yes, you listen. <giggle>

Looks great. Ditch Smith and stick with free barbell for the incline bench, and do racks before RDLs.

 

[dantheman144]

at last

ill let you know how it goes

and cheers so much for your help , youre a star