Originally Posted by
DinoV
I got a hold of some calipers today and my BF% is 13%(thought it was less).
this is the previous week's routine, straight out of my log book. I have cut back on sets and stopped doing any rest pause, which I used to abuse I think. No drop sets either anymore. When I wasn't gaining I thought maybe I was burning my CNS out. I have plateaued in the majority of my lifts, and don't know whether overtraining is the culprit or if I just need to set a new rep scheme and do better at periodization.
Monday Chest
incline smith press 8,8,8,6
dumbbell press 4x10
incline flyes 2x10
hammer strength fly 2x12
abs for 10 minutes
Personally, I think this is alot of chest work. Some will disagree as chest is a relatively big muscle group, but i'd stick with barbell movements for now (and not on the smith), do incline every time, and alternate flat and decline every workout. I don't think you need all the fly's. You could consolidate workouts and add bi's here which is a popular split, OR tri's but that might be alot of work on tri's in a single day. I'd recommend bi's if you want to add anything to this workout
Tuesday Back
pullups 12,10,10,8
bentover rows 4x8
dumbbell rows 3x10
seated rows 3x8
hammer strength rear delt 3x10
hyperextensions 2xfailure
I'd keep the pullups and barbell rows. I'd drop one of the other rowing exercises, maybe even both. Drop the hyperextensions and add deadlifts. You WILL grow. Drop rear delt and save it for shoulder day. Again, if you want to consolidate, you can add tri's here - BUT see how you feel after chest day and play it by ear. If tri's are sore, don't do them here
Wednesday: OFF
Thursday Shoulders
behind the neck press 8,8,7,5
dumbbell press 3x10
side laterals 3x12
front raises(barbell) 3x12
smith shrugs 3x12
dumbbell shrugs 3x12
I'd drop the front raises. 2 pressing movements is enough. Careful with the behind the neck thing. Add back in your rear delts here.
Friday Bi's/Tri's
palms up pushdowns 2x12
rope pulldowns 2x12
skull crushers(ez bar) 12,9,6
weighted dips 4x8
incline dumbbell curls 3x10
preacher curls 3x8
barbell curls 12,10,8
hammer curls 3x8
various forearm work
I would make this leg day if you make the other changes above. I am trying to get you to a 4 day split, that extra rest day will work wonders for you. Skull crushers are good, but you're def. overworking tri's - tiny group. Drop all the pressdown movements and stick with 2 good compound movements - I like close grip bench press and dips, alternate dips each workout with skull crushers, something like that. I'm fine with your bicep routine although I wouldn't spend extra time on forearms - they get his sufficiently enough with bi workout, especially hammers.
Saturday Legs
leg extensions 2x15
squats 10,10,10,6
hack squat 1x20
seated leg curls 2x15
stiff legged deads 3x10
various calfs
Ok, I wouldn't do squats AND hacks - alternate them if anything. Ok, you're doing deads on leg day which I didn't see before - SO - in your back routine, instead of doing deadlifts that day, do rack pulls instead. takes the hams outta the equation.
Having said all of that, i think a good split for you would be something like:
Monday - Chest, Bi's
Tuesday - Legs
Wed - OFF
Thurs - Back, Tri's
Fri - Shoulders
Sat - OFF
Sun - OFF
This way, tri's are getting 2 full rest day's after the chest workout before being hit directly. Bi's are getting 2 full rest days before being hit on back day, and then you could even throw in CHIN ups - hit those bi's again just a bit. By Friday, shoulders will be well recovered from chest day and should be gtg. As a bonus, you have Wed off - right after leg day, arguably the most grueling workout that requires the most recovery time.
This is the split i'm currently running and I love it. You will love the extra rest day, give you CNS a break. Use it as a cardio only day, or do various work like abs, or forearms if you're bent on doing it.
I perform most sets to failure. As I write that, I know that it's debatable whether that is good or not, and could be contributing to an overtrained state. I'm wide open to critique and suggestions. If switching to a 3 day is what everyone thinks I should do, I'll do it.
Failure is fine, but you can't do 5 exercises for the same little muscle group to failure and expect recovery in time. The muscle needs to be sufficiently stimulated for growth - any further damage will only lengthen recovery time and will NOT promote further growth. You do not have to DESTROY every muscle to make it grow. My .02
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