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  1. #1
    briansauras's Avatar
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    critique add on to previous routine

    Old:

    Monday
    Chest (10) /Tris(6)
    A.
    4x Flat BB Press
    3x Incline DB Press
    3x Machine Flyes
    3x Dips
    3x Tri Kick Out
    B.
    4x Flat DB Press
    3x Incline BB Press
    3x Incline DB Flyes
    3x Close Grip Bench
    3x Tri Push Down

    Tuesday
    Back (10) /Bis (3)/ Traps (2)
    A.
    4x Deadlift
    3x Chins
    3x BB Rows
    2x DB Shrugs
    3x BB Curls
    B.
    4x SL Deadlift
    3x Pull-Ups
    3x Cable Rows
    2x Hammer Strength Shrugs
    2x Preacher/Isolation Hammer Curls 8-7
    1x Standing Hammer Curls - 6
    C.
    4x Deadlift
    3x Pull-Downs
    3x Single DB Rows
    2x BB Shrugs
    2x Seated Alternate DB Curl
    1x Standing Alternate DB Curl


    Thursday
    Legs (9)/Calves (4)
    A.
    4x Squats
    4x Legs Press Calf Raise
    2x Leg Extension
    3x Leg Curl
    B.
    4x Leg Press
    4x Seated Calf Raise
    2x Leg Extension
    3x Leg Curl

    Friday
    Shoulders (7)
    A.
    3x BB Shoulder Press
    2x Lateral Raises
    2x Rear Delt DB Flye
    B.
    3x DB Shoulder Press
    2x Cable Lateral Raises
    2x Rear Delt Cable Flye
    ---------------------------------------------------------------
    New


    Monday
    Chest (13) /Tris(6)
    A.
    4x Incline DB Press
    3x Flat BB Press
    3x DB Flyes
    3x Hammer Chest Press
    3x Dips
    3x Skull Crushers
    B.
    4x Incline BB Press
    3x Flat DB Press
    3x Incline DB Flyes
    3x other Hammer Chest Press
    3x Close Grip Bench
    3x Rope Push Down

    Tuesday
    Back (13) /Bis (6)
    A.
    4x Deadlift
    3x Chins
    3x Overhand BB Rows
    3x Cable Rows
    3x BB Curls
    3x DB Curls
    B.
    4x SL Deadlift
    3x Pull-Ups
    3x Cable Rows
    3x Hammer Strength Rows
    3x Hammer Curls
    3x DB Curls
    C.
    4x Deadlift
    3x Pull-Downs
    3x Underhand BB Rows
    3x Cable Rows
    3x DB Curls
    3x BB Cur

    Thursday
    Legs (10)/Calves (4)
    A.
    4x Squats
    3x Leg Extension
    3x Leg Curl
    4x Legs Press Calf Raise

    B.
    4x Leg Press
    3x Hack Squat
    3x Leg Curl
    4x Seated Calf Raise

    Friday
    Shoulders (10) Traps (7)
    A.
    4x DB Shoulder Press
    3x Lateral Raises
    3x Rear Delt DB Flye
    4x DB Shrugs
    3x BB Shrugs
    B.
    4x Arnold Press / BB Shoulder Press
    3x Cable Lateral Raises
    3x Rear Delt Cable Flye
    4x BB Shrugs
    3x DB Shrugs


    Basically Just added a set on for muscles that needed some more work

  2. #2
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    That is pretty good. It is good that you are alternating your exercises...now you need to alternate the repetitions and intensity. This is what I would do: 1 week do 6 reps (not past failure) and the next week go with 12 reps (not to failure). It is better to do heavy one week and then moderate the next, as opposed to going heavy on some exercises and light on others in the same routine (training session).

    Also, you should be doing SL deads for hams ( this is the best exercse for hams). Take them out when you do back day and replace them with Nothing...give your low back a rest. Or you could alternate rack pulls and regular deads.

  3. #3
    briansauras's Avatar
    briansauras is offline Senior Member
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    Quote Originally Posted by catabolic kid
    That is pretty good. It is good that you are alternating your exercises...now you need to alternate the repetitions and intensity. This is what I would do: 1 week do 6 reps (not past failure) and the next week go with 12 reps (not to failure). It is better to do heavy one week and then moderate the next, as opposed to going heavy on some exercises and light on others in the same routine (training session).

    Also, you should be doing SL deads for hams ( this is the best exercse for hams). Take them out when you do back day and replace them with Nothing...give your low back a rest. Or you could alternate rack pulls and regular deads.
    Yeah thats why I didnt put a rep range in there because it changes frequently. Rack pulls were an alternative too

    The main thing that I am always concerned with is overall sets and trying to get the most benefitial workout without overtraining.

  4. #4
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    Quote Originally Posted by briansauras
    Yeah thats why I didnt put a rep range in there because it changes frequently. Rack pulls were an alternative too

    The main thing that I am always concerned with is overall sets and trying to get the most benefitial workout without overtraining.
    Do you not feel you are not getting the most beneficial workout, or that you are overtraining?
    Last edited by catabolic kid; 01-14-2006 at 10:53 PM.

  5. #5
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    Quote Originally Posted by catabolic kid
    Do you not feel you are not getting the most beneficial workout, or that you are overtraining?
    After its over I think I could have done alittle more ya know. Like in the past Iv always been told less is more and so on. But i was thinking maybe its time to add some sets since im up almost 50lbs from when i started with those 10sets per major group.

  6. #6
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    Quote Originally Posted by briansauras
    After its over I think I could have done alittle more ya know. Like in the past Iv always been told less is more and so on. But i was thinking maybe its time to add some sets since im up almost 50lbs from when i started with those 10sets per major group.
    I know the feeling, do as much as you can without overtraining...which is still hard to gague.

    The only thing that I can add is that the more weight you are capable of lifting the less sets you should perform. Example, lets say their is a guy who can bench 200 lbs for 5 sets and a guy who can bench 400 lbs for 5 sets. Each lifter exhausted his muscular system to the same degree, but the second lifter has overtrained because he has overtaxed his central nervous system...your CNS does not adapt to the increase in strength like your muscles do.

    So, with more weight comes less volume.

  7. #7
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    Quote Originally Posted by catabolic kid

    The only thing that I can add is that the more weight you are capable of lifting the less sets you should perform. Example, lets say their is a guy who can bench 200 lbs for 5 sets and a guy who can bench 400 lbs for 5 sets. Each lifter exhausted his muscular system to the same degree, but the second lifter has overtrained because he has overtaxed his central nervous system...your CNS does not adapt to the increase in strength like your muscles do.

    So, with more weight comes less volume.
    Oh really? Thats the first time ive heard that. But anyways 13sets per group shouldnt be that bad. Back in the day I used to do like 20-25. Which might have been one of the reasons for serveral injuries that i have sustained

  8. #8
    Flexor is offline Banned
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    catabolic kid is right. I will also add that if your muscles are bigger, the CNS has to work harder to recruit them because there is more fibres. Then of course bigger muscles are stronger so you lift more weight and the CNS is worked even harder. Heavier weight will destroy the muscles more than lighter weight as well (all muscle construction is the same, just more of it), so if you are big and working with heavy weights both your muscles and CNS is being worked harder. That means you need more rest.

  9. #9
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    Quote Originally Posted by Flexor
    catabolic kid is right. I will also add that if your muscles are bigger, the CNS has to work harder to recruit them because there is more fibres. Then of course bigger muscles are stronger so you lift more weight and the CNS is worked even harder. Heavier weight will destroy the muscles more than lighter weight as well (all muscle construction is the same, just more of it), so if you are big and working with heavy weights both your muscles and CNS is being worked harder. That means you need more rest.
    8+ hours of sleep everynight plus 3 fulldays off.

  10. #10
    Flexor is offline Banned
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    Quote Originally Posted by briansauras
    8+ hours of sleep everynight plus 3 fulldays off.
    Right ON!

  11. #11
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    Quote Originally Posted by briansauras
    8+ hours of sleep everynight plus 3 fulldays off.

    I wish that I could get 8 hours of sleep everynight!!!

  12. #12
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