Routine (Critque Please)

[Diablo1990]

Monday
ATG Squats : 5 x 10
Pullups : 3 x 10
Pushups : 3 x 10
Barbell Military Press : 3 x 10
Situps : 3 x 10


Wednesday
Bench Press : 5 x 10
Barbell Rows : 3 x 10
Dumbbell Front Raises : 3 x 10
Barbell Lunges : 3 x 10
Dumbbell Shoulder Shrugs : 3 x 10

Friday
Deadlifts : 5 x 10
Lat Pulldowns : 3 x 10
Standing Skullcrushers : 3 x 10
Dips : 3 x 10
Lying Leg Raises : 3 x 10


I plan on changing it every Month - Month 1/2. I want to base it around total body 3x a week for regimen.. Please give me your opinions

 

[Diablo1990]

No one has any reviews?? -_-

 

[Phineas]

I'm not knowledgeable enough to critique your program, but I might suggest to say what your goal is and maybe post your diet. This will help give our members some context to help you.

 

[Gazhole]

First glance i see nearly all the common problems: nowhere near enough leg work, too much pressing, no periodization to speak of.

You've focused on compound exercises which is great, and the overall volume of the program is okay, but those other issues far outweigh the good points.

Also have no idea of your goals, as has been pointed out.

 

[Diablo1990]

Believe it or not my legs grow fine with that and in a month or so I was going to throw in calf raises and such. My goal overall is strength but with strength comes size even though they don't both correlate exactly the same... I want to be big not like the average powerlifter. I want to look like a bodybuilder yet be as strong as a powerlifter if you get what im sayin. What other pull exercises do you recommend? I use to lift for a good amount of time when I was younger than I started smokin and all that fun stuff. Now im done with it and here I am again.

 

[Gazhole]

If you want to get stronger you're going to need a few things:

- More leg training.
- A well periodized program.
- Intense lifting.

While you CAN get stronger with higher reps, its generally better to use lower reps to focus on strength. If you use higher reps it starts veering away from being strength work and into the realms of how much muscular endurance you have.

That said, you can't lift heavy and hard all the time, which is where periodization comes in - you need a well periodized program to make sure you don't overtrain from the heavy lifting and possible maximal/PR attempts.

Leg training is also essential, due to the huge amounts of total body coordination, muscle recruitment, neural activation, and hormone release that kind of training brings about. The biggest movements will bring about the biggest responses from your body.

If you're serious about getting stronger, you're going to have to think about more than just going in and trying to add weight to the bar every session. Some good programs to read up on:

Linear Periodization (There is a good linear strength program in Cowpimp's designing programs stickies)

Westside

5/3/1 Method

Texas Method

 

[Gazhole]

As for pulling exercises, take yo pick:

Pullups
Dumbell Rows
T-Bar Rows
Supine Rows
Face Pulls

Pretty much any rowing/pullup/deadlift variation is a good bet for back development.

 

[Diablo1990]

Oh yes, I know I asked your opinion but I know all this already and your definitely right.. The higher reps was to start out with because I have just started again and did not want to push myself completely because im not sure where im at. If you read my journal I barley did anything and today I have really bad DOMS. It hurts to move in any way.. I was going to do something like 3 weeks low reps high weight 1 week high reps and about 70% of max. I gotta put a lot more thinking into it and it's hard for me to explain it. I was also going to change my routine every month to month 1/2 so my body does not know what the hell is going on! = D.

 

[Phineas]

For reference, here's an example of what Gaz was talking about with periodization. This is the program structure I follow. The "min" or "mins" refers to the rest time between sets. Program B is where you change exercises. Every 6 week is a good amount of time to work with a set of exercises. Also, on week 12, I put in " (1) 2-5" because 2-5 is a good rep range for 90-95% intensity. However, there are the few certain lifts where you might want to attempt maximum lifts, such as bench, squats, deadlifts, etc. You don't have to, but if you're going to this is the time to do it. Then, you follow it with a week deloading to allow your muscles and, especially, your central nervous system to heal (max lifts take a major toll on your CNS). This program has worked wonders for me. So, this is an idea for you. Regardless of your goal, it's smart and healthy to incorporate a modest amount of everything.



Program A

Week 1
60%
-3 x 10 @ 1 min

Week 2
75%
- 3 x 7 @ 1.5 mins

Week 3
80%
-4 x 6 @ 2 mins

Week 4
60%
-3 x 10 @ 1 mins

Week 5
85 %
4 x 4-5 @
2-3 mins

Week 6
70%
- 3 x 8 @ 1.5 mins

--------------------------------------

Program B (followed by 1 week deloading)

Week 7
60%
-3 x 10 @ 1-mins

Week 8
75%
-3 x 7 @ 1.5 mins

Week 9
85%
4 x 4-5 @
2-3 mins

Week 10
60%
-3 x 10 @ 1 min

Week 11
80%
-3 x 6 @ 2 mins

Week 12 - MAX
90-95% (100%)
-4 x (1) 2-5 @ 3-5 mins

 

[Gazhole]

Oh yes, I know I asked your opinion but I know all this already and your definitely right.. The higher reps was to start out with because I have just started again and did not want to push myself completely because im not sure where im at. If you read my journal I barley did anything and today I have really bad DOMS. It hurts to move in any way.. I was going to do something like 3 weeks low reps high weight 1 week high reps and about 70% of max. I gotta put a lot more thinking into it and it's hard for me to explain it. I was also going to change my routine every month to month 1/2 so my body does not know what the hell is going on! = D.

So TELL me these things in your post next time!

If you haven't been training for a while i would leave this program as a general conditioning and preparation program for a few weeks. You still need to re-think your exercises and get a better balance, and some simple periodization (2x10, 3x10, 3x8, 4x8 or something, building up volume and intensity as the weeks go on to prepare your body for the next program).

Also, a side effect of changing your program every month is that YOU will have no idea what the hell is going on, and won't be able to track your progress efficiently at all. Plan out the next few months logically towards reaching your goal, don't just get to the end of a month and change your program randomly or pre-maturely. Think about what you want and program towards it.

The things i mean are working towards your goal within a program: How will you change the training variables week to week or workout to workout in order to reach you goals? Will you need unload weeks after a certain amount of time? How will each successive program build on the one that came before it?

 

[gtbmed]

Hamstring stimulation is severely lacking in that program. If you want to be strong, you need strong glutes and hamstrings.