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Okay, I think my other routine I might have been overtraining....

B

bharminder

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It was a 2 day routine. But my legs were still sore from squats to deadlift and too many sets and all that, so i decided to do a 3 day...Hows this?


DAY ONE: MONDAY
bench press: 4 sets of 5 reps
incline bench press: 2 sets of 5 reps
dips: 3 sets of 6-8 reps
military press: 4 sets of 5 reps
bent over lateral raises: 2 sets of 8 reps
triceps Pushdown: 2 sets of 6-8 reps
one-dumbbell triceps extensions: 3 sets of 6-8 reps
decline sit-ups: 3 sets of 6-8 reps

DAY TWO: TUESDAY
squats: 4 sets of 5 reps
extensions: 3 sets of 5 reps
calf raises: 4 sets of 8 reps.
Farmers walk: 1 set to failure

DAY THREE: FRIDAY
dead lift: 4 sets of 5 reps
bent-over barbell rows: 6 sets of 5 reps (3 wide overhand, 3 close underhand)
shrugs: 2 sets of 8 reps
barbell curls: 3 sets of 6-8 reps
hammer curls: 2 sets of 6-7 reps
reverse/wrist curls: 4 sets (2 each) 8 reps
side bends: 3 sets of 6-8 reps.
Critique it as you will. Thanks in advance.
 
looks ok, here is what i would change, just my opinion but

day one
squats 4 sets of 5 or 20 reppers
SLDL's 3x8
calf raises
farmers walk
my opinion/extensions are not necassary

day2
bench
incline
dips
mil press
close grip bp
decline sit-ups
That still might be to much tricep work and shoulders get hit alot from the bench work

day 3
deadlift
chin-ups 5x5 weighted
barbell or hammer curls chose one 3x heavy
barbell rows 3x8 either over or under
shrugs
side bends
this is more than enough bicep work/ when you can add weight to the chinups say bw+45 lbs. you might not need another bicep exersice. and the dl's and chins hit the forearms nicely. again just my .02



<FONT COLOR="#000002" SIZE="1" FACE="Verdana, Arial">[Edited 1 time by crmkorn on 07-01-2001 at 12:02 PM]</font>
 
The reason I don't do SLDL and I do extensions is because i squat wider than shouklder with so mainly my hams and glutes do the work, and not much in the quads...i thought about front squats buti go pretty hard on squats so my front squats would probbaly suck.....and i dont do close grip because i really fry myself on the bench press so its hardto do it all over again even if the grip is closer..
 
DAY ONE: MONDAY
bench press: 4 sets of 5 reps
incline bench press: 2 sets of 5 reps
dips: 3 sets of 6-8 reps
military press: 4 sets of 5 reps
close-grip bench: 3 sets of 6-8 reps
decline sit-ups: 3 sets of 6-8 reps

DAY TWO: TUESDAY
squats: 4 sets of 5 reps
extensions: 3 sets of 5 reps
calf raises: 4 sets of 8 reps.
Farmers walk: 1 set to failure

DAY THREE: FRIDAY
dead lift: 4 sets of 5 reps
bent-over barbell rows: 6 sets of 5 reps (3 wide overhand, 3 close underhand)
shrugs: 2 sets of 8 reps
barbell curls: 3 sets of 6-8 reps
hammer curls: 2 sets of 6-7 reps
reverse/wrist curls: 4 sets (2 each) 8 reps
side bends: 3 sets of 6-8 reps.
sorry to keep buggin ya guys i just wanna make sure im not missing anything or doin too much or what...thanks for responses
 
If your goal is maximal strength, that routine is decent. For muscle growth, not very good.

------------------
Complex problems have simple, easy to understand, wrong answers.
 
Hey TheSupremeBeing,

"If your goal is maximal strength, that routine is decent. For muscle growth, not very good"

Just curious, Why? what makes it not good for size, but strength? please explain
 
I have a question about the big 3 excerises(squats deadlifts and bench), im doing 4 sets of 5 reps for all three. i can bench 145 for 5 reps...so my first set of bench would be 145 for 5, then 145 or 140 for 5, then the last two? im not sure how much weight i should do for each set.
 
There are many different ways to set up your weight selection.One I have found beneficial is this:set a repetition goal based on your training goal.For example, if you are after strength, you would want to pick between 1-6 reps.Let's say you pick 5 reps as your rep goal.Now, perform 3-5 sets with the same weight shooting for 5 reps every time.Once you can complete 5 reps on all sets, you add weight to the bar and start all over again.This is just one variation, but from experience, I have found it to be the most beneficial for me.Do some experimenting and see what works for you.

------------------
"I'm just here to kick a$$, sleep till noon"
 
Originally posted by TheSupremeBeing:
If your goal is maximal strength, that routine is decent. For muscle growth, not very good.
Click to expand...

Interesting that you would say this based on past posts where we debated the whole strength/size thing. If my memory serves me correctly your stance was that if your get stronger, you get bigger.

Have you changed your views, or am I forgetting something?

------------------
Just because the majority believes it, does not make it true!
 
Prince, you need to work on that reading comprehension...jesus.

I said a bigger muscle is a stronger muscle. But, you can get stronger without getting bigger through a bunch of non-hypertrophy related things.

bharminder, if you are going to failure on all of those sets you are going to get burnt-out. Any more volume than is neccesary actually inhibits your bodies ability to adapt (because of a bunch of stuff i don't feel like explaining). You should always do as little possible volume, while still achieving your desired results. Always. You have a choice - multiple sets not taken to failure, or very few sets taken to failure. There are advantages and dis-advantages to each. I also think you have too much supplementary work.

------------------
Complex problems have simple, easy to understand, wrong answers.
 
hmmm....that's not how I remember it. I'll have to go through some old threads using your three user names in my search!
smile.gif



------------------
Just because the majority believes it, does not make it true!
 
Um, not really.

OK, here is what I would do to your routine for strength...

Monday

Bench Press - 5x5 (using ballast's progression scheme)
Military Press - 3x5
Close Grip Bench - 3x5
Static Grip - 1x30 seconds, 1x60 seconds.

Tuesday

Squat - 5x5
SLDL - 3x5
Weighted Crunches - 2x6-10
Calf Raise - 2x12

Friday

Deadlift - 5x5 (personally, I would do 3x3, or 3x5 cuz 5 sets of deads would kill me).
Chins - 3x5
Straight-Bar Curl-2x5

Don't be scared by the very low volume, this routine will work, and it will work very well. Take all supplementary work to positve failure, but take the core lifts just short of failure. Use a progressive warm-up before each of the big three, and save stretching for after the workout. Rest 3-5 minutes between sets. Use no forced reps, negatives, drop sets or anything else for the time being, just straight sets. Eat like a mofo, and sleep 8 hours a night.




------------------
Complex problems have simple, easy to understand, wrong answers.
 
That looks like a solid routine!

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"I'm just here to kick a$$, sleep till noon"
 
First off, it will accomplish both with nutritional support.

The reason I said that was because of the high number of sets per exercise. If you can do 4 sets on one exercise with the same weight you aren't training to failure. Multiple sets short of failure are good because they train the nervous system to fire more motor units, you learn the lift better, inter and intra muscular coordination increases, among other things. The reps are also on the low side, which means less protein degredation but more nervous system work.

To tailor this program for size, I would drop the sets on each exercise to two, and perform one all out set to failure in the 3-7 range, and then a set to failure in the 10-15 range. I would also incorporate a large variety of exercises.

------------------
Complex problems have simple, easy to understand, wrong answers.
 
which would do you think would work better out of these two? thanks
DAY ONE: MONDAY
bench press: 4 sets of 5 reps
dumbbell incline bench: 2 sets of 5 reps
dips: 3 sets of 6 reps
military press: 4 sets of 5 reps
close-grip bench: 3 sets of 5 reps
decline sit-ups: 3 sets of 6-7 reps

DAY TWO: TUESDAY
squats: 4 sets of 5 reps
extensions: 3 sets of 6 reps
calf raises: 4 sets of 8 reps.


DAY THREE: FRIDAY
dead lift: 4 sets of 5 reps
bent-over barbell rows: 6 sets of 5 reps (3 wide overhand, 3 close underhand)
shrugs: 2 sets of 8 reps
barbell curls: 2 sets of 5 reps
hammer curls: 2 sets of 5 reps
side bends: 3 sets of 7 reps.


OR

Monday
Bench Press - 5x5 (the reps would be like this, week 1:5,5,5,4,3 week 2:5,5,5,5,4 week 3 add 5 lbs and repeat.)
Military Press - 3x5
Close Grip Bench(done with the EZ bar) - 3x5
Static Grip - 1x30 seconds, 1x60 seconds.

Tuesday

Squat - 5x5(the reps would be like this, week 1:5,5,5,4,3 week 2:5,5,5,5,4 week 3 add 5 lbs and repeat.)
extensions - 3x5
Weighted Crunches - 2x6-10
Calf Raise - 3x12

Friday

Deadlift - 3x5(the reps would be like this, week 1:5,5,5,4,3 week 2:5,5,5,5,4 week 3 add 5 lbs and repeat.)
Chins - 4x5
Barbell Curls-2x5

-I am mainly wanting strength right now.




--------------------------------------------------------------------------------
 
I like the second routine better, but,there is no hamstring work or direct lower back work.Look at day one of your first routine.Your triceps are involved in 16 SETS!If you want your routine to be productive, the first thing you should consider is recovery.Just my opinion.

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"I'm just here to kick a$$, sleep till noon"
 
for the triceps I have no excuse for...but i think it works for me, i dont very too sore in them as well..and for the direct lower back, i wouldnt dare...with squatting and deadlifting i think my lower back is easily covered..for hamstring, squat and deadlift take care of that as well.
 
I'd be interested in seeing you're routine as well, Supreme.I think you posted a low volume/high-intensity type back routine on another forum that looked interesting.

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"I'm just here to kick a$$, sleep till noon"
 
Yeah, I was doing this routine...

Perform once every 4-5 days

Squat/Deadlift-2x5, 12
Leg ext or leg curl-2x10 (leg ext with deads, leg curls with squats)
Chins-2x negative failure
Dips-2x negative failure
Bent Row-1x10
Bench press -superset- flye-1x10
Striaght-Bar Curl-1x10
Skull Crusher-1x10

This routine worked surprisingly well, progressed each and every session for about 8 weeks, then i just got bored with it although i was still progression. Each set was to positive failure (negative failure on dips and chins).

After this low volume, I decided to try something new. Note - I've just started this as of this week so i can't comment on results.

Monday and Thrusday

Bench press -superset- flye-2x5-7, 10-12
Dips-1x6-10
Military press-2x6-10
Skull Crusher-2x6-10
Squat-2x6
Leg ext or leg curl-1x10 (alternate)

Tuesday and Friday

Chins (undergrip)-2x6-10
Bent Row-2x6-10
Pull-over-1x8-12
Shrug-1x10
Straight-Bar Curl-2x6-10
Weighted Crunches-2x8-12

No sets to failure, stop one rep short of failure. I'm going to give this a good 4 weeks shot, and if i'm progressing I'll stick with it, if not i'll ditch it...i'll let you know how it goes...

------------------
Complex problems have simple, easy to understand, wrong answers.
 
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