critique add on to previous routine

**briansauras** · 01-14-2006, 09:16 PM

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

**catabolic kid** · 01-14-2006, 09:59 PM

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.

**briansauras** · 01-14-2006, 10:36 PM

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.

**catabolic kid** · 01-14-2006, 10:45 PM

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?

**briansauras** · 01-14-2006, 11:37 PM

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.

**catabolic kid** · 01-15-2006, 12:22 AM

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.

**briansauras** · 01-15-2006, 10:23 AM

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

**Flexor** · 01-15-2006, 10:27 AM

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.

**briansauras** · 01-15-2006, 12:37 PM

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.