Changes to workout. Feedback please.

[Andy Thai]

I would greatly appreciate your feedback on changes I am about to make to the way I train.

I’m going to start bulking in about six weeks.
I believe I’ve got the diet and gear sorted but think improvements to my workout may be possible.

My vital stats are
5ft 11.5ins
95 kg
35 yo
Goal, to put on as much clean bulk as possible.
Injuries, none
Experience, 21 years but only seriously (Focus, diet, gear & PCT) for about a year.
Body fat: not sure, but you may be able to estimate it by looking at this:
http://forums.steroid.com/showthread.php?t=269439
I need to focus on upper chest and lats, but that’s another thread.

Currently I train like this:
Training Mon, Tues, Thurs & Fri, running 2/3 times per week.
Mon, Chest/Bi’s
Tuesday, Hams/Quads
Thurs, Shoulders/Tri’s
Fri, Back/Calves

I currently believe I’m going to be changing my training to every other day with running/bike twice a week
1, Chest/tri’s
2, Back/bi’s
3, Legs
4, Shoulders

What do you think?
Is the second routine better or could it be improved further?
I would really appreciate your feedback.

Andy Thai

[Andy Thai]

So, nobody really cares?

Boo, hoo, hoo.

[Hypertrophy]

Be more specific and you'll get more responses. You have told us what days you are working what bodyparts-cool- but what about sets, reps, intensity, etc.

[Andy Thai]

I was going to break that down after sorting the order/groupings of exercises, but here goes.

Currently: Training Mon, Tues, Thurs & Fri, running 2/3 times per week.
Mon, Chest/Bi’s.
Incline bench. 1 set x 10 reps, 1 x 3, 4 x 6/8 to failure.
Incline flys. 4 sets x 6/8 reps (failure)
flat bench. 4 sets x 6/8 reps (failure)
Preacher curls. 1 set x 10 reps, 1 x 3, 4 x 8/10 (failure)
Concentration curls. 4 sets x 8/10 reps (failure)

Tuesday, Hams/Quads
Squats. 1 set x 10 reps, 1 x 3, 4 x 6/8 (failure)
Lying leg press. 4 sets x 6/8 reps (failure)
Leg curls. 1 set x 10 reps, 1 x 3, 4 x 6/8 (failure)
Straight leg dead lifts. 4 sets x 6/8 reps (failure)

Thurs, Shoulders/Tri’s
Shoulder press. 1 set x 10 reps, 1 x 3, 4 x 6/8 (failure)
Front raises. 4 sets x 8/10 reps (failure)
Side raises. 4 sets x 8/10 reps (failure)
Close grip bench press. 1 set x 10 reps, 1 x 3, 4 x 8/10 (failure)
Pushdowns. 4 sets x 8/10 reps (failure)

Fri, Back/Calves
Chin ups. 3 x 8 body weight
Wide grip pull downs. 1 set x 10 reps, 1 x 3, 4 x 6/8 (failure).
Reverse close grip pull downs. 4 sets x 6/8 reps (failure)
Bent rows. 4 sets x 6/8 reps (failure)
Calve raises. 1 set x 10 reps, 1 x 3, 4 x 6/8 (failure).

n.b.
First set for each muscle group is warm up set at 60ish% of failure.
Second set is at 80%.
Followed by working sets, each set to failure.

I was going to use the excercises/sets/reps detailed above but restructure the groupings/days as follows:

Training every other day with running/bike twice a week.
1, Chest/tri’s
2, Back/bi’s
3, Quads/Hams/Calves
4, Shoulders

Please refer to the first post in this thread for stats, focus and goals etc.

What do you reckon?

Andy Thai

[DecimaMAS]

Well, my first question would be then, "What gains have you made?" You seem to have concerns: Where are you lacking?

If I had to make any comments, it's overworking of certain parts and a total absence of an excercise for others.

You might want to trade off, for instance, on your chest exercise. You have an overabundance of upper pectorals but what about decline bench/flys? Are you incorporating sit-ups/crunches for your a**ominals and serratus?


I'd say you have a good start and a good theory, but you're missing certain muscle groups and overemphasizing others. A really good reference chart is a simple diagram of the human musculature and trying to find positions/exercises for each.

ex.: While most people grip the flat bench at a parallel position from their body, this de-emphasizes certain portions of the pectoral muscles. A wider grip focuses on the connecting tissue to the deltoid, closest to the latissimus dorsii muscles. Close grip will work your triceps, but also be able to hit the middle portion of your chest.

Little things like that are what's missing.

[Andy Thai]

Physically, I'm lacking upper chest and lats, I wasn't going to do much, if any ab work whilst I'm bulking.

The gains I've made so far are getting my body weight down from 106 kg to 95 kg. I now have some shape and alot less fat on me.
Strength wise, as a guide my working set on flat bench press has gone from 60kg to 95kg. I am alot stronger than I was at the beginning of 2006.

My main question that I want answers to is "Should I change the groups of muscles I train together" eg change Chest/Triceps to Chest/Biceps?

Feedback please.

Andy Thai

[Andy Thai]

So what do I have to do to get my workout critiqued?

Someone please read the above and provide some reccomendations/comments.

Please.

Andy Thai

[Andy Thai]

Bump.

[Triple X]

Dude, you are obviously doing a variation of the HIT training method but you have modified it. It has proven to work great for many people. I think you would be better off just following the routine posted on this site for the HIT method instead of getting fancy with it. Stick to what works. Going to failure on every lift is not a good idea either; especially for a long period of time (more than 3 weeks).

[Andy Thai]

Tripple X, Thank you for the feedback.

Why do you say going to faliure, past three weeks is not a good idea. Could you explain please.

[Mizfit]

chest and tris IMO is a better match up.

Also do some more back work - from your pics you could use a little more development back their.

[Andy Thai]

This was really my main question "Should I train chest and Tri's together?". I think I'll do it and see what happens.

If I am to do that, is this ok for the other sessions (Training every other day)?
1, Chest/tri’s
2, Back/bi’s
3, Quads/Hams/Calves
4, Shoulders/Abs

Your damn right re my back, back (and biceps?) days will now look like this:
Chin ups. 3 x 8 body weight
Dead lifts 5 x 5 (faliure).
Wide grip pull downs. 1 set x 10 reps, 1 x 3, 4 x 6/8 (failure).
Reverse close grip pull downs. 4 sets x 6/8 reps (failure)
Bent rows. 4 sets x 6/8 reps (failure)

Is this ok or is it to much?

[Triple X]

Tripple X, Thank you for the feedback.

Why do you say going to faliure, past three weeks is not a good idea. Could you explain please.

Well, to start with it taxes your CNS way too much. Instead, stop a few reps short of failure for a while and then, for a FEW weeks, do a modified rest/pause to failure.