Free Training Advice-national certified trainer

[InsaneInTheMembrane]

^^ Hey bro, thanx for the speedy feedback

will definitely incorporate your pointers/tweaks... last thing I wanna do is overtrain!!!

cheers
Insane

[s00noma]

Overall goal is size/strength. Trying to stick with a 3 day split for now, but might change it up to 4 in the future. Any suggestions welcome. I want to make sure im not overtraining/undertraining. All sets are trying to be kept in the 8-12 rep range.

MON - Chest / Tri
Flat DB Bench x 4
Incl BB Bench x 3
Incl DB Fly x 3
Dips x 4
Rope Pulldown x 3
Overhead Tri Extension x 3

WED - Back / Bi
Version 1
Deadlift x 4
Lat Pulldown x 4
Seated Cable Row x 4
Standing BB Curl x 3
Standing DB Hammer x 3
Seated Preacher Machine x 3

Version 2
Pull Up x 4
Bent Over BB Row x 4
Weighted Back Extension x 4
and 3 bicep exercises x 3

Im wondering if i should alternate between version 1 and 2 from week to week as I have heard/read that doing deadlift every week may be a bit harsh. Or should i stick to all the same exercises from week to week for about 3 months and then switch it up so i can make sure i am pushing more weight/reps?

FRI - Legs / Shoulders
Squat x 4
To be determined x 4
Calf Raises x 4
Military Press x 3
To be determined x 3
Shrugs x 3

I havent yet put together my full leg/shoulder workout. Any exercise suggestions??

Again, should i be alternating exercises from week to week? Or would it be alright to do the same ones for about 3 months and then switch it up, that way i can track gains?

[eatrainrest]

[chcncncc

[s00noma]

stick to a routine for 8-12 weeks or until results taper, then switch it up.. alot of this is answered in my first post and the links posted under them.. i suggest you read them

First of all, thanks. I read through the first post, but kinda wanted a hands on answer to the routine i posted. Thanks for reading through it and answering specifics.

So you think it would be alright to deadlift on a weekly basis, or do the version 1/version 2 alternating weeks?

[eatrainrest]

well, the deadlifts i would do once every week, but that would be focusing more on hamstrings for me as i do stiff leg deadlifts (slight knee bend). on back days i would focus on back width/thickeness for upper back musculature and save the deads for hamstrings (stiff leg)

[eatrainrest]

Dhdjd

[bmit]

here's mine ( I am on hrt of 320 mg/wk test and 240 mg/wk deca)

After a proper warmup all sets done to failure (no post- failure training). I like high intensity and low volume. Heaviest sets first in 4-6 rep range and then going to lower weights and higher reps to finish with a weight i can do about 10-12 times. rest 2-3 minutes for large bodyparts in between sets and 1-2 minutes for smaller body parts. Will do 2 or 3 days in a row of weights then rest day depending on how i feel.

1)Back and Legs
3-4 sets rows
3-4 sets pulldowns
3 sets seated calves
3 sets standing calves

2) Chest / Bis
4 sets presses
2-3 sets of cables or flyes (higher reps range than on my presses)
3 sets dumbell hammercurls or curls
2-3 sets bar - preacher or standing (this excercise i go higher reps range)

3)rest

4)shoulders/traps/tris
3 sets presses
3 sets medial delts
2 sets posterior delts
3 sets shrugs
3 sets pressdowns
3 sets skullcrushers (higer rep range than pressdowns)

5) rest

REPEAT

Abs done throughout the week and usually 20 min cardio after weights. Also do 45 minutes cardio in morning 45 minutes after my protein shake when i wake up.

[eatrainrest]

[abchd

[bmit]

Why should I start with back width (rows) instead of pull-downs? I usually alternate between workouts which i do first.

I train legs with back and calves. Have herniated disks so I can't really do legs anymore w/o risk of injury. Have spent years developing my quads and hams so I do just enough to maintain and keep upper and lower body symmetric. I do 3-4 sets of squats holding dumbbells with my back against a swiss ball pressed against the wall.

For chest presses I do 4 sets alternate between incline and flat with dumbbells and barbell. I also do flyes or cables for 2-3 sets. So I do about 6-7 sets total for chest

For shoulder presses alternate between arnold presses, machine, and dumbell and barbell press.

For tricep pressdowns alternate between machine and different bar and rope attachements on the cable. And some days sub with close grip bench.

[eatrainrest]

[djjdjd

[T-MOS]

what would you suggest for a 4 day split

Mon
Tues
Thurs
Fri

[eatrainrest]

what would you suggest for a 4 day split

Mon
Tues
Thurs
Fri

the 4 day split that i currently run is working liek a charm

monday-back, hams, calves
tuesday-delts/traps, triceps, core (abs,obliques)

thursday-quads, glutes, calves
saturday-chest, biceps, core (abs, obliques, lower back ext)

[T-MOS]

the 4 day split that i currently run is working liek a charm

monday-back, hams, calves
tuesday-delts/traps, triceps, core (abs,obliques)

thursday-quads, glutes, calves
saturday-chest, biceps, core (abs, obliques, lower back ext)

cool, thanks

[eatrainrest]

cool, thanks

never a prob

[s00noma]

So referencing your overload principal, I usually shoot between the 8-12 rep range, possibly 6 if i am trying a heavier weight. Should i be doing the heaviest weights first in my sets?

For example today i did:
Flat DB Bench Press x 3 -- 80 x 15 reps [a little light] , 95 x 7 reps, 100 x 5 reps

Should I have started with 100 and worked my way down instead??

[eatrainrest]

[hdhd

[Alphatier]

OK Eat, let's do this!

Main goal is size/strength, I try to work in the 6-10 and/or 8-12 rep range. I will give you a quick example how I do it.

Ex:
Let's say I'm doing Incline Dumbbell presses, and I'm using 85lbs. If I get something like 10,8,6 Reps(3 Sets), then I do the same weight next week, until I'm able to complete 12,10,8 and then I'll move up to the 90lbs.

Anyways, my split looks something like this:

Monday: Quads/Hams/Calves
Front Squats 3 Sets
Hack Squats 2 Sets
SLDL 4 Sets
Leg Press 4 Sets
Leg curl Lying 4Sets
Leg Extension 4 Sets
Leg Curl Sitting 4 Sets
Seated Calf Raise super-setted with stand calf raises on stirs(no weight) 4 Sets

Tuesday: Chest
Incline Dumbbell Press 3 Sets
Flat Barbell Bench Press 3 Sets
Weighted Dips 3 Sets
Fly Machine 3 Sets
(sometimes I throw in 2-4 sets of Tri's)

Wenesday: Back*
Pullups As many sets as I need to complete 40+ reps
Barbell Rows 3 Sets
Dumbbell Rows 3 Sets
Lat Pulldown 3 Sets
Seated Low-Row 3 Sets

Friday: Shoulders
Barbell Shoulder Press 3 Sets
Dumbbell Shoulder Press 3 Sets
Arnold Press 3 Sets
Dumbbell Side Laterals 3 Sets
Shrugs Behind Back 4 Sets

Saturday: Bi's/Tri's
One-Arm Cable Curl 3Sets
Preacher Curl 3 Sets
Bar Cable Curl 3 Sets
Tricep Extension 3 Sets
Close Grip Bench 3 Sets
Reverse Bench Press 3 Sets

Yes, after reading your posts and everything I know I'm overdoing it, so I'll let you rip on my routine lol.


*The reason why I don't to Deads is that first of all I do them on Leg day(SLDL), and secondly, my back hurts most of the times when I do them, and I don't see the point in doing high rep Deads(when I lower the weight).

[eatrainrest]

[dhdhdh

[eatrainrest]

bump alot of new info

[Alphatier]

Ok so how does this look:

Monday: Quads/Hams/Calves
Front Squats 3 Sets
SLDL 3 Sets
Leg Press 3 Sets
Leg Curl Lying/Sitting 3 Sets (I'll alternate between lying and sitting every week)
Leg Extension 3 Sets
Seated Calf Raise super-setted with stand calf raises on stirs(no weight) 4 Sets

Tuesday: Chest
Incline Dumbbell Press 3 Sets
Flat Barbell Bench Press 3 Sets
Weighted Dips 3 Sets

Wenesday: Back (ok so here i need help in choosing width and thickness exercises, I'll make a list and let you comment on it)
Pullups As many sets as I need to complete 40+ reps (Width)
Barbell Rows 3 Sets (Thickness)
Lat Pulldown 3 Sets (Width)
Seated Low-Row 3 Sets (Thickness?)

Friday: Shoulders
Barbell Shoulder Press 2 Sets
Dumbbell Shoulder Press 2 Sets
Dumbbell Side Laterals 2 Sets
Shrugs Behind Back 4 Sets

Saturday: Bi's/Tri's
One-Arm Cable Curl 2 Sets
Preacher Curl 2 Sets
Bar Cable Curl 2 Sets
Tricep Extension 2 Sets
Close Grip Bench 2 Sets
Reverse Bench Press 2 Sets

Now you need to help me a little with the rep ranges

[eatrainrest]

[rhdhd

[Alphatier]

Monday: Quads/Hams/Calves
Front Squats 3 Sets (Sets 1&2 = 4 Reps) (Set 3 = 6-8 Reps)
SLDL 3 Sets (Sets 1&2 = 4 Reps) (Set 3 = 6-8 Reps)
Leg Press 3 Sets (Sets 1&2 = 4 Reps) (Set 3 = 6-8 Reps)
Leg Curl Lying/Sitting 3 Sets (I'll alternate between lying and sitting every week) (Sets 1-3 = 6-8/ 10-12 Reps)
Leg Extension 3 Sets (Sets 1-3 = 6-8/ 10-12 Reps)
Seated Calf Raise super-setted with stand calf raises on stirs(no weight) 4 Sets

Tuesday: Chest
Incline Dumbbell Press 3 Sets (Sets 1&2 = 4 Reps) (Set 3 = 6-8 Reps)
Flat Barbell Bench Press 3 Sets (Sets 1&2 = 4 Reps) (Set 3 = 6-8 Reps)
Weighted Dips 3 Sets (Sets 1&2 = 4 Reps) (Set 3 = 6-8 Reps)

Wenesday: Back (ok so here i need help in choosing width and thickness exercises, I'll make a list and let you comment on it)
Pullups As many sets as I need to complete 40+ reps (Width)
Lat Pulldown 3 Sets (Width) (Sets 1-3 = 6-8/ 10-12 Reps)
Barbell Rows 3 Sets (Thickness) (Sets 1&2 = 4 Reps) (Set 3 = 6-8 Reps)
Seated Low-Row 3 Sets (Thickness?) (Sets 1-3 = 6-8/ 10-12 Reps)

Friday: Shoulders
Barbell Shoulder Press 2 Sets (Sets 1-2 = Reps) Now should I maybe add one set here to do 6-8/10-12 Reps??
Reverse Flyes(?) 2 Sets (Sets 1-3 = 6-8/ 10-12 Reps)
Dumbbell Side Laterals 2 Sets (Sets 1-3 = 6-8/ 10-12 Reps)
Shrugs Behind Back 4 Sets Sets 1-4 = 6-10 Reps??

Saturday: Bi's/Tri's
One-Arm Cable Curl 2 Sets
Preacher Curl 2 Sets
Bar Cable Curl 2 Sets
Close Grip Bench 2 Sets
Tricep Extension 2 Sets
Reverse Bench Press 2 Sets

And for arms what is the rep range there?

]Sorry if it's a little confusing lol.

[eatrainrest]

[jddjdj

[eatrainrest]

Hhhh

[Alphatier]

So Barbell Shoulder Press 6 Reps
Barbell Row 6 Reps

Thanks a lot brother, I'm looking forward to start my "new" routine hehe.

Leg day used to be endless lol.

[eatrainrest]

yeadjjd

[spywizard]

So Barbell Shoulder Press 6 Reps
Barbell Row 6 Reps

Thanks a lot brother, I'm looking forward to start my "new" routine hehe.

Leg day used to be endless lol.

Clarity is good...

100% effort = that at 4 working reps you cannot do another rep... once you can do 6 reps with good form cannot do a 7th then you increase the weight and go back to 4 reps...

for size and strength that is..

But that's where eatrainrest and I differ is the rep range... but he gives some solid advice for sure..

[eatrainrest]

Acdgd

[Alphatier]

Sounds great guys, thanks for your help.

BTW: How long did it take you to get certified from start till finish?

Just curious, because it's something that I'm interessted in doing some time later.

[eatrainrest]

Abchdd

[G-13]

Hey here it goes. My goal to be the strongest man in the world.

Here is my current workout schedule. It has been very successful for me in the past. Please take a look at it and give me some input on what you think, is it good, average or what should be added or taken away.
My reps are in the 6-10 range. Also this might look like alot of sets for some, but after 20 years i have found this optimal for me. Less i just dont get the results, and i do put in some intensity.


chest day: saturday
incline 5X
bench5X
dips5X
incline flies 3-4X

back day:tues
pulldowns 5x
barbell rows 5x
wide grip rows 5x and these are seated
Stiffarm pulldown 5X


shoulder:wed
military 3X
arnold press 3X
sides and front 3X
shrugs 5x

arms:thurs
preacher 3X
Incline curl 3X
ezcurl 3x
rev preacher 3x
close grip bench 5x
overhead press 3X
pressdowns 3X

legs:sunday
squats 5x
lunges5x
leg curls5x
leg ext 5x
calves 12-15 sets seated and standing ( mixed inner and outer)

[eatrainrest]

[abddd

[spywizard]

oh yea, forgot to mention that SPY will be working with me on this thread to help answer questions, he is also certified by the same agency, enjoy the extra help!, thanks spy i just volunteered you, lol...

thanks i appreciate that.. the standards in training or training methods are based in science, that is the organization/book and philosophy

[eatrainrest]

Djdjd

[spywizard]

just too many sets IMO, growth has alot to do with diet, sleep, hydration, etc. etc. following my suggested rep ranges 100 percent intensity will undoubtedly tear (rupture capillaries) muscle tissue and allow for YOU to replenish with the right nutrients through diet, (PWO and 72 hrs after the training) to grow.

Yep, and that's why rest is so important, i too am guilty of over training, just because we feel good enough to do it again, doesn't mean we should..

[G-13]

hey spy, if you have any input on any information that i could add to the 1st post that would be great

Like i said in my diet post, i appreciate your input. I dont know how long you have been workin out, but i dont get bigger with less sets, i might get just as strong but i need the sets, maybe thats just how my body is. No disrespect. I have tried low set super high intensity and just about anything else you could conceive as far as mixiing sets and reps.

Now as far as how the days are layed out, is there anything you would change?

[spywizard]

I found the book and the workshop to be very interesting and have integrated much of the knowledge into what i do.. but old habits die hard..

[spywizard]

Like i said in my diet post, i appreciate your input. I dont know how long you have been workin out, but i dont get bigger with less sets, i might get just as strong but i need the sets, maybe thats just how my body is. No disrespect. I have tried low set super high intensity and just about anything else you could conceive as far as mixiing sets and reps.

Now as far as how the days are layed out, is there anything you would change?

I hear ya on the set thing, you need to get past that though.. if it works for you, then don't change it.. the issue is it's not working for you or you are hoping that you can do better..

Stronger and bigger are often 2 different things..

Example at 216 lbs i was able to bench 525 x4 reps with the shape of the Michelin man.. after 5 years training from that, at 214 I can do 315 but don't go much above that because I am restricting my growth potential with the foods i eat..

I don't want to be 185 lbs and 9-10%bf 5'9" I want to be 210 @ 9-10% bf... So the amount of weight becomes irrelevant since i'm not in any strongman competitions.

Thats why if you read some of my logs you'll see that i test a product with a specific goal in mind... not to gain 5-15 lbs but to maintain the same weight and drop fat..

[eatrainrest]

I hear ya on the set thing, you need to get past that though.. if it works for you, then don't change it.. the issue is it's not working for you or you are hoping that you can do better..

Stronger and bigger are often 2 different things..

Example at 216 lbs i was able to bench 525 x4 reps with the shape of the Michelin man.. after 5 years training from that, at 214 I can do 315 but don't go much above that because I am restricting my growth potential with the foods i eat..

I don't want to be 185 lbs and 9-10%bf 5'9" I want to be 210 @ 9-10% bf... So the amount of weight becomes irrelevant since i'm not in any strongman competitions.

Thats why if you read some of my logs you'll see that i test a product with a specific goal in mind... not to gain 5-15 lbs but to maintain the same weight and drop fat..

^^^x2

[spywizard]

Another example, and this works for me but not for a lot of people...

I do static training when i hit a plateau.. the science says this should not work, or rather that it is not optimal... it works for me because what it does is get me out of the gym, requiring rest 5 days for that body part so what it does is makes me heal, and keeps the body and mind active all at the same time..

Here's a good one for you.. according to the "tables" how many calories do you burn per hour while you weight train?? 500?? 700?? 1000??

Depends, if you aren't using a heart monitor you'll never know for sure, so how can you know if you are building muscle, or burning muscle??

What i found is that even during a heavy leg workout i only burn about 720 cals, which is a lot, but if i were using the "tables" i would have assumed that i was burning 1000 and thus i would be consuming 300 cals more than i needed to accomplish my goals..


Here's another question..

Your eating plan.. is it different on weight training days than on cardio days??

and what about days you are just at rest??

Sorry, more questions than answers but good food for thought..