critique my workout routine please

**indcolts8718** · 02-26-2013, 04:55 PM

whatsup people.. 18 years old here, just trying to put on size.. looking to see if my workout routine is ok the way it is or if i need adjustments.. all feedback is appreciated..

Mon = Chest & Cardio
Tue = Back & Cardio
Wed = Shoulders & Cardio
Thu = Legs & Abs
Fri = Bis & Tris
Sat off
Sun off
- cardio is 25 mins on the elliptical
- abs and 3 sets of leg raises, 3 sets of the weighted crunch machine, another workout??? (help)
- is this an ideal split or should i be getting more rest?
- i do 3 sets for every workout.. usually aiming for 12 - 7 - 3 rep count throughout the 3 sets

CHEST
Incline Hammer Strength Press
Flat Barbell Bench
Incline Dumbell Press
Flat Dumbell Press
Machine Flys
- should i just drop the flys here? reading all over the place that if your looking to grow just stick to pressing as the flys are not as sufficient as pressing

BACK
Pullups
Barbell Row
T-Bar Rows
Seated Close Grip Rows
Lat Pulldown

SHOULDERS
Seated Barbell Military Press
Hammer Strength Behind The Neck Press
Seated Arnold Press
Side Raises
Shrugs

LEGS
Barbell Squats
Leg Press
Leg Extensions
Leg Curls
Standing Calf Raises

BIS
Barbell Curls
Seated Alternating Incline Dumbell Curls
Hammer Curls

TRIS
One Arm Cable Tricep Pulldown
V-Bar Pushdown
Dips

**Rwy** · 02-26-2013, 05:49 PM

I think you should drop a press exercise from shoulders and chest

I would throw in close grip or skull crushers on tris

at the end of the day your workout regiment is good. You just need to eat, and let your body grow as you get older. Stick with it

I would go with 10,8,6. On press and pull exercises I always warm up with a light set then hit 10,10,8 or 6 if I am truly trying to go super heavy.

**baseline_9** · 02-26-2013, 05:53 PM

If your training naturally, which IMO you should be.... Increasing your frequency would be closer to 'optimal' than this current split.....

Training each body part twice per week will be better for you for now.....

Chest delts tris

Back traps bis

Legs

So that's 3 workout examples..... You could also do an upper/lower split or a push/pull split..... Increasing training frequency is the goal here..... Once a week 'bro' splits are not optimal for the natural trainee

**marcus300** · 02-27-2013, 02:02 AM

On a whole its not to bad. I disagree with base and I think sticking with training your whole body once per week is fine but up the intensity of your workouts, cut down the rest time inbetween sets and look at using some forced reps etc. Your pressing to much in your delt workout IMHO and I would take out one of your pressdowns in your triceps and introduce another mass builder like skull crushers or close grip bench press

**baseline_9** · 02-27-2013, 02:12 AM

Originally Posted by marcus300

On a whole its not to bad. I disagree with base and I think sticking with training your whole body once per week is fine but up the intensity of your workouts, cut down the rest time inbetween sets and look at using some forced reps etc. Your pressing to much in your delt workout IMHO and I would take out one of your pressdowns in your triceps and introduce another mass builder like skull crushers or close grip bench press

My post is based on the fact that protein synthesis actually drops off dramatically for a natural trainer after around the 36 hour mark.....

When using gear the muscle protein synthesis response it actually extended which is almost the opposite to what you may think.... Meaning if your running gear you can actually train more intense and benefit from an extended recovery period since muscle protein synthesis will actually be extended for a longer period (ie. your growing more, for longer)

Basically meaning that after 36 hrs of training a body part your going to be experiencing 'down time' if you don't train it again......

Most decent natural guys and anyone who is an experienced 'expert' in the nutrition/sports science arena will tell you the same..... This is not just my opinion, it's backed with a lot of data....

With training everything twice per week you would have to drop down the volume.... This makes it easier to recover from, gives you multiple growth phases per week and allows you to 'optimise' the muscle protein synthesis responds from training...

**marcus300** · 02-27-2013, 02:19 AM

Originally Posted by baseline_9

My post is based on the fact that protein synthesis actually drops off dramatically for a natural trainer after around the 36 hour mark.....

When using gear the muscle protein synthesis response it actually extended which is almost the opposite to what you may think.... Meaning if your running gear you can actually train more intense and benefit from an extended recovery period since muscle protein synthesis will actually be extended for a longer period (ie. your growing more, for longer)

Basically meaning that after 36 hrs of training a body part your going to be experiencing 'down time' if you don't train it again......

Most decent natural guys and anyone who is an experienced 'expert' in the nutrition/sports science arena will tell you the same..... This is not just my opinion, it's backed with a lot of data....

With training everything twice per week you would have to drop down the volume.... This makes it easier to recover from, gives you multiple growth phases per week and allows you to 'optimise' the muscle protein synthesis responds from training...

I dont agree mate, I personally think training once per week will be great for mass buliding if the sessions are intense enough. Ive transformed many natrual guys who always seem to overtrain by doing the whole body more than once. Each to their own but he needs to train many ways and find out which one his body responds best too. IMHO more is not better especially when natural

**baseline_9** · 02-27-2013, 02:27 AM

Originally Posted by marcus300

I dont agree mate, I personally think training once per week will be great for mass buliding if the sessions are intense enough. Ive transformed many natrual guys who always seem to overtrain by doing the whole body more than once. Each to their own but he needs to train many ways and find out which one his body responds best too. IMHO more is not better especially when natural

Haha, somehow I thought you wouldn't agree.....

However you disagreeing based on your personal opinion..... I'm only stating a fact that is backed by science and data....

After spending lots of time away from this board recently and doing plenty of research I have completely overhauled my thought process towards a lot of things, nutrition wise and training

**marcus300** · 02-27-2013, 02:37 AM

Originally Posted by baseline_9

Haha, somehow I thought you wouldn't agree.....

However you disagreeing based on your personal opinion..... I'm only stating a fact that is backed by science and data....

After spending lots of time away from this board recently and doing plenty of research I have completely overhauled my thought process towards a lot of things, nutrition wise and training

Its based off working with many guys and seeing what works lol, to many young natural bodybuilders spend way to much time in the gym and think more is better and from my experience this isnt the right way to progress. Spend the time in the gym productive and make the training sessions more intesne and cut down the work load. We all respond differently and trying many different ways to train and then sticking to what works is the best approach, there isn't one way to train for the best its an individual thing. Get in the gym base and stop reading books then you will start making progress lol do what works for you and not what some book states

**baseline_9** · 02-27-2013, 02:42 AM

Originally Posted by marcus300

Its based off working with many guys and seeing what works lol, to many young natural bodybuilders spend way to much time in the gym and think more is better and from my experience this isnt the right way to progress. Spend the time in the gym productive and make the training sessions more intesne and cut down the work load. We all respond differently and trying many different ways to train and then sticking to what works is the best approach, there isn't one way to train for the best its an individual thing. Get in the gym base and stop reading books then you will start making progress lol do what works for you and not what some book states

I'm new school Marcus..... I'm open to accept what research has to offer and will take full advantage.....

**marcus300** · 02-27-2013, 02:46 AM

Originally Posted by baseline_9

I'm new school Marcus..... I'm open to accept what research has to offer and will take full advantage.....

Old school all the way here mate you know that! but one thing doesnt change you learn by trying different things out for yourself, see what works and then applying it.One guy may respond to volume better another may get amazing results from HIT its all about trying what works. One way isn't better than the other way its what works for YOU what matters.

All these schools make my head hurt lol

**baseline_9** · 02-27-2013, 02:50 AM

Lol I know ur old school....

And of all people I knew you wouldn't be up for any 'change' lol

If ever u want to do any research I can point you in a million directions to show u why training body parts twice per week should be closer to optimal for the natural trainee....

**marcus300** · 02-27-2013, 02:53 AM

Originally Posted by baseline_9

Lol I know ur old school....

And of all people I knew you wouldn't be up for any 'change' lol

If ever u want to do any research I can point you in a million directions to show u why training body parts twice per week should be closer to optimal for the natural trainee....

Why change something what works lol, and I knew you wouldnt listen to your elders,
One way isn't better than the other way its what works for YOU what matters