03-16-2004, 05:13 AM #1New Member
- Join Date
- Mar 2004
- Aberdeen, Scotland.
My proposed routine - Critiques please.
I'm gonna start my new mass building programme in April, so I have been reading up on everything again, just to be sure there is no way I can go wrong.
I'm thinking about using my old exercise routine, which I did manage to gain about 25lbs on, albeit over 2 1/2 years!
For the most part I didn't really cycle exercises, take measurements keep a log or anything like that, except on sets/reps.
I did a 3 day week, doing 2 body parts per day, so this was it; (I have omitted warm up sets)
Monday - Legs and Shoulders
Squats - 5 x 8 reps
Legs presses - 3 x 8 reps
Thigh raises (machine) 3 x 8 reps
Toe presses alternating with Donkey raises - 3 x 8 reps
Seated dumbell should press - 4 x 8 reps
Wednesday - Chest and Triceps
Flat Bench - 4 x 8 reps
Incline Bench - 3 x 8 reps
Decline Bench - 3 x 8 reps
Incline and decline were alternated between barbell and dumbells.
Dips - 3 x 8 reps
Skull crushers alternating with close grip bench - 3 x 8
Friday - Back and Biceps
Deadlift - 5 x 8 reps
Shrugs alternating with EZ bar upright rows - 3 x 8
Wide chins alternating with close grip chins - 3 x 8
Barbell curls (with back against wall) alternating with 'improvised' preacher curls or seated concentration curls - 3 x 8
It's been about 8 months since I have been to the gym, so I have lost a lot of what gained over that period. I have been doing a fair amount of cardio recently, to make sure am really fit when I hit the weights and to lose as much bodyfat as possible before bulking.
Something I have noticed is that my calves have responded well to the bouncing about on my toes that I have been doing on our cross trainer elyptical nordic type machine at home.
I remember reading that 'bouncing' is a good tool for calf development is us dudes with ultra skinny calves. I was thinking maybe do 10 minutes of really hard 'pushing and bouncing' on the stairmaster at the gym instead of any toe presses etc?? Or as well???
Anyhoo, any thoughts on my routine would be greatly appreciated.
03-16-2004, 06:58 PM #2
Way too much volume....
For example.. on leg day..try doing squats 4X8 (working sets) then some romanian or stiff legged deadlifts for 3x6-8 Do calves and go home.. believe me..that will be more than enough volume..especially since your just getting started back
Your bench day is Waaaaaaaay too much.. you can easily get by on 7-9 total sets for chest.. Say 4 working sets incline.. and 3 decline..will be enough..then next workout do flat bench followed by incline dumbbell presses... Tricep work can be kept to dips and overhead dumbbell extensions.. or maybe throw in JM presses..
Your back and bi day isn't too awful..but your volume is still too high.. drop the DL's down to 4 sets.. and drop the preacher curls for awhile..focus on barbell curls and dumbbell hammer curls.. maybe throwing in some seated incline dumbbell curls every other arm workout.. also you may want to alternate Bent over barbell rows with pullups every other workout... Bent over barbell rows are great at building the lats..
03-16-2004, 08:14 PM #3
i like 6 days on 1 day off 1 body part a day
i do 12,10,8,6.........all sets to failure
hamstrings and calves
day 7 rest then repeat cyle
I feel u dont over work the muscle but give it all the attention 4 that plus ur out of the gym quick
03-16-2004, 08:34 PM #4
Training to failure every set is not smart.. It's counter productive..training to failure has it's place, but it's only once every few workouts..maybe even less frequant than that. If you're training to failure everyworkout you're cheating yourself, and not giving your body adequate time to recover.
I mean this with no offense clubbin kid..but if you've been training to failure everyworkout your probably nothing more than a hobbyist weightlifter, and with the kind of split that you've got set up, you're never going to go beyond being a hobbyist weight lifter.. In other words, I doubt anyone has/will ever mistake you for a body builder.
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