routine advice please

[dteller1]

below is the routine i'd like some advice on:

workout A
squats 4 x 5-7
bench press 3 x 5-7
db fly 3 x 5-7
military press 3 x 5-7
french press 3 x 5-7

workout B
deadlift 3 x 5-7
pull up 3 sets
db row 3 x 5-7
db curl 3 x 5-7

each week A, B, A then next week B, A, B.

 

[ihateschoolmt]

I like dips over french presses, exercises look solid. I think I would just do a push (chest tris shoulders), pull (deadlifts back and bis) and leg day, and add a exercise or two to go along with squats.

 

[ihateschoolmt]

below is the routine i'd like some advice on:

workout A
bench press 3 x 5-7
military press 3 x 5-7
dips 3 x 5-7

workout B
deadlift 3 x 5-7
pull up 3 sets
db row or barbell, switch it up 3 x 5-7
db curl 3 x 5-7

workout C
Squats 4 x5-7
leg press 4x5-7
calve raises 4x5-7

mmm lots of compound movements.

 

[dteller1]

i dont want to do one muscle group each week though, from what ive read its not the most effective for natural trainers, including cow pimps design, other research suggests its more effective to do a muscle group every 4 days or so.

 

[ihateschoolmt]

Oh that's all preference, some people do better once a week some don't. Cow pimps sticky is good though, follow the split how you would like. I personally like about a week in between but I'm also just getting back into working out so I need the extra time.

 

[dteller1]

this site seemed pretty helpful

The Ultimate Weight Training Workout Routine

it seems to suggest once a week is definitely not most effective for most people. there are studies that suggest it as well.

 

[ihateschoolmt]

Yea but deadlifts are damn near full body exercises. I know for me I can't workout the day before or after I deadlift or my workout will not be full strength, and I do back bi's before deads and chest tri's shoulders after. Some people do like frequent training and that's fine.

I know HIT suggests you give your self a fair amount of rest and that's the kind of training I do. Some people who do HIT only work out once a week. None of this stuff is 100% of the time for every person but you have a point.

 

[DIVINITUS]

below is the routine i'd like some advice on:

workout A
squats 4 x 5-7
bench press 3 x 5-7
db fly 3 x 5-7
military press 3 x 5-7
french press 3 x 5-7

workout B
deadlift 3 x 5-7
pull up 3 sets
db row 3 x 5-7
db curl 3 x 5-7

each week A, B, A then next week B, A, B.

This is almost my same workout and I prefer it for the reasons you mentioned. I don't feel like I gain much doing one exercise every 7 days. The mon/wed/fri-ABA/BAB workout is nice because you get a day off after every training day and weekends to recoup. I push myself hard everyday but when deadlifting on Wed its awesome knowing you've got the weekend to reload before Mondays session, IMO.

 

[carter1990]

Hey man,

Do you do any rehabilitative exercises?

I got a couple for you:

External rotations- because your lifting alot of weight on the shoulder presses I would recommend some exercises that strengthen your rotator cuff as well as an exercise that brings your shoulders back. I've seen individuals who have done many shoulder presses over their life which could potentially lead to rounded shoulders leading to faulty movement patterns because the body is not aligned properly. I would include some external rotations as well as posterior delt work to help bring those shoulders back. Also internal rotations to strengthen that rotator cuff What are your goals as how you want your body to look. Are you an athlete?