Thread: Critique and Advise Please!
08-01-2005, 11:31 AM #1
Critique and Advise Please!
Alright I'm trying to bulk up, got my diet all in check, and wanted some feedback on my workout plan. My chest is my main weak spot, so any tips to help with that would be greatly appreciated.
Any advice welcome. Suggestions on alternate days, reps, exercises,order of exercises, etc....??? Thanks in advance.
08-01-2005, 04:27 PM #2
Your program design is fine. One thing you could do on a mass program is to place the compound movements, like the squat, first. You placed chest first in the week because you wanted to work it when you were freshest. The same thing could be done with the compound movements each day.
08-01-2005, 05:07 PM #3
08-01-2005, 07:38 PM #4
08-02-2005, 06:25 AM #5
08-02-2005, 06:47 AM #6Originally Posted by Motion
08-05-2005, 12:00 PM #7
Quick question...... Is my routine better the way it is or should I switch the shoulders day with the back/tri's day?? I was just curious which one would affect my chest day more being only 2 days before. I want to get the most out of my chest days, seeing as how my chest needs work.
08-05-2005, 12:06 PM #8
My only comment is that I would keep all of the like body part excersizes in a workout together. I.e., before moving on to bis, I would complete all of my chest work. This may just be personal, but I find that if I break up my chest work out like that it recovers too much before moving on to the next excersizes and therefore the muscles do not get as truly exhausted. This may be just me, but it works for me.
I would do:
Flat Bench or Dumbbell Press
Incline Bench or Dumbbell Press
Flat or Incline Flys
Dips or Pullovers
Barbell Curls (preachers or standing)
Dumbbell Curls (standing or seated or incline)
This type of program has worked well for me. Fully exhaust the chest muscles then move on to the bis and blast them out. Add some forearm work if you want to.
08-08-2005, 11:42 AM #9Originally Posted by Motion
08-08-2005, 11:43 AM #10Member
- Join Date
- Jun 2005
Depending on your goals I would lower your rep range and up the weight a little bit.
08-08-2005, 12:22 PM #11
I would try to incorporate 2 rep ranges into your program, 4-8 and 8-12. This will allow you both myofibrillar hypertrophy as well as sarcoplasmic hypertrophy.
08-08-2005, 12:53 PM #12Originally Posted by Giantz11
Not sure I know what you mean. As in 4 sets of 8? or what?
08-08-2005, 01:31 PM #13
Rep ranges 4-8 reps, 8-12 reps. Both accomplish different things and both are required for maximal hypertrophy
08-16-2005, 10:43 AM #14Originally Posted by Giantz11
So your referring to a pyramid style routine? Starting with less weight/ 12 reps and increasing the weight up to 4 rep range?
Last edited by Motion; 08-16-2005 at 10:46 AM.
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