critique my methods/ workout

[tl0311]

looking to get some insight on my current routine. I'm seeing a lot of new things here, the whole keeping reps low, and low number of exercises. also the combination of things is odd to me as well. always trying to learn better ways though. just seems that if i where only to do three chest exercises with low reps it wouldn't be very effective.

So basically here what I do.
major lifts such as flat bench
squats & and deads I do the 5 sets of 5 reps, with as much weight possible( while keeping form)

everything else 4 sets of 8-12 reps
normal routine
Monday legs
5x5 squats
5x5 dead's
4x12 leg curls
4x12 extensions
4x12 hack squat machine
4x12 calves.
if im up to it I like to do front squats and lunges
id love to do cleans, but it usually involves me vomiting shortly after
Tuesday chest tri's
5x5 flat bench
4x12 decline
4x12 incline
4x12 dumbell press
4x12 flys
5x5 military press
Ill throw in about 2 other shoulder workouts
and 4 tricep workouts

Wednesday Back and Bi's
4x12 wide grip pullups
4x12 parallel bar pull ups weighted
4x12 rows
4x12 narrow grip pulls
4x12 lat pull downs
about 3 more various back exercises
4x12 barbell curls
4x12 dumbbell curls
4x12 cable curls
ill do 21's everynow and again aswell

thursday legs-same routine unless im worn out, then ill do box squats and
rack pull deads

friday chest- may do towel bench

saterday back and bis

sunday rest.

 

[the_predator]

Man, that is some volume brother

 

[tl0311]

too much? I have the time, so that's not an issue. and my time between sets is 30-60 seconds.

 

[Dr.G]

too many sets, if you can handle it good, but dont do that all the time alternate a week high volume and another lower volume, this way you give yourself a break and avoid injuries , give your tendons a time to recover . squats: 5 reps is too low and too risky, i found that higher reps with lighter weight gives me size without risks. bigger muscle usually needs more reps than smaller muscles.
good luck

 

[tl0311]

cut back on sets and up reps on squats. check. thanks. I was doing the 5x5 because I felt it was a good place for strength and mass, a happy median

 

[Dr.G]

^^^ more reps , more time under tension for thicker muscles so you can hit all the fibers within the muscle. not all the fibers work at the same time . low reps will not allow enough time for all fibers to work. 5x5 will give you strength and size at the same time if done once in a while but not as your basic routine.

 

[tl0311]

^makes sense bro. I'll be switching starting Monday

 

[Bigjim5]

Bro, IMO you are doing a ton of the same movements with different exercises. For instance, you are doing about 4 vertical pulling movements in your "back" routine : pull ups, pull down, neutral pull ups, etc. Try looking at the body as movement patterns i. e. Vertical push/pull, horizontal push/pull, squat, hip hinge(deadlift) and lunge patterns. That's how the body basically moves in multiple planes.
I like the main movement set up with 5 x5.the rest of the workout should have exercises that assist and support the primary lift. I personally work opposing movements in my main lists as well. For instance, I like to keep pulling volume high to make sure there is balance so I will complement a bench press with high volume (8-15reps) rows and on the military press I will always do various reps, loads, tempos of pull ups. Changing grips weekly also.
Throw in a complementary pushing exercise with the main lift, in this case the BP you could do incline BP or dB bench presses. If your goal is primarily hypertrophy then shoot for about 5 sets of 10-12 reps of the complimentary exercise (incline bp) and the assistance exercise (rows) each. That is about all the volume you need. Slow the tempo down on both those exercises for added volume and total work.
Also, I don't think you should be doing 5x5 squats and dl's in the same day . try splitting them up and using one as a 5x5 and the other 5 x 10 as a complimentary exercise. Use them both as a primary lift and a supplementary lift weekly. I prefer to front squat or zercher squat on heavy dl day.
I a bit of pulling (or back) work in just about every workout but the volume is higher on upper body pushing days.
Train no more then 5 days per week on gear and probably 3-4 off gear.
That's my 2 cents if it helps. If you find out confusing I will clarify further from my computer. This is too much already from my phone.
Good luck.

 

[tl0311]

Yea bro, I'm think I understand what your saying, I've been reading it a few time because I'm just having a hard time comprehend it. Correct me if I'm wrong? But your saying ditch the whole push pull back bits, chest Tri's. And go to more of a body zone workout? I'd do a set on the bench then do a set of rows. I'm very intrigued. Is there a formal name for this style so I can read up on it.

 

[tl0311]

And I just read it again. And now I'm thinking understanding what your saying. Not at all what I had thought before.

 

[Bigjim5]

This is my philosophy as well as many other strength coaches. There is plenty to learn in the area. You may find Jim wendlers 531 program full of this concept. He's a power lifter but the program is very versatile and can be adapted to any Goal. Most people need a program with guidelines and boundries.. Not just this antiquated bodybuilding program with volume that is too much for someone on a ton of gears to even recover from.

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[Fishman44]

Agree with bigjim keep the 5x5 and maybe even go 3x3 some weeks, always try to add 5 lbs or so to main lifts each week. Deload every 4-6 weeks, your body will thank you and get stronger faster! Keep assistance to 50 reps, could go 5x10 or break it up and do 2 assistance exercises. Up your rest on main lifts to 3min and assistance to 90 sec, you will handle more weight, don't forget to sleep as much as u can, eat a lot too

 

[tl0311]

ok Some if I'm understanding all this right my lets say chest day should look like:

5x5 Flat bench
5x10 decline bench(or db flys)
5x10 rows
5x10 military press
pull ups 5x10
. so with this It would seem that I would alternate every other day, upper and lower. so the following would be lower
which I get don't need to right that out
the following would be more of a focus on back exercises with the "complimentary" being a chest lift.

im having a hard part understanding the amount(number) of exercises. 2-3 just doesnt seem to be very much. ive got some major reading to do

 

[Bigjim5]

You just want to hammer the volume through the roof!? 5x5 bench. I don't like to sit still so I would super set with rows for 5 x 10-12. Then 5 x 10 incline BB press (I personally think decline sucks and suck for the shoulders). Maybe a few sets of flyers for 10-12 for a bit more volume. That's it my friend. Military press should be another day done 5 x 5 like the BP but do a vertical pulling movement like pullups 5 x 10. This way your pushing 2 times per week with equal amount of pulling work. Deadlift one other and squat on the 4th day.
Like fishman said alternate with 5x3 reps weekly and deload every 4th or 5th week.
Stop trying to complicate it. You don't need as much volume as you think. Add 5 pounds per week to main lifts.

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[tl0311]

So I've spent the last few days researching my ass off. Like previously mentioned I have an admiration for high reps and sets, don't know why but I think it stems from the hunt for the pump. Its really hard for me to accept the fact that I don't only do not need to do that much, but that it is more than likely detrimental to my gains. well I've come to terms with this all, watched a few pro's videos and advice. And found the routine that will satisfy my hunger. and its pretty simple, not confusing at all. played out plain transferred over to a PDF to take with me. However, I would not have sought this out without the "WTF are you doing?!" from some of you guys. Much appreciated.