Iron man routine starting soon.. Critique

[BlackWidow]

Hey bros,

I've been reading that sticky called "Various training techniques" and it was really looooong but interesting read... I was trying to find myself a new training routine and I decided to pick The Iron man one which was unfortunately at the bottom of the damn page

The proplem is there's quite a few things I couldn't understand coz English isn't my native tongue so, I'll tell you what i am gonna do in details and you fix it, OK ?? Let's just start:

It's 6 weeks devided into 2 three weeks periods...
Three reps amounts: 5 (heavy) - 10 (medium) - 15 (light)

Week 1 :

(Not including the warm-up sets which will be 2 for each muscle group just before hitting it)


Day A:

1) Chest: Flat barbell press ( 3 sets - Reps: 10-5-15 ).
2) Shoulder: Seated Smith military press OR behind the nick press... I dunno, you tell me ( 3 sets - Reps: 10-5-15 ).
3) Tri's: Lying triceps extensions ( 3 sets - Reps: 10-5-15 ).
4) Traps: Shrugs ( 3 sets - Reps: 15-10-5 ).

Day B:

1) Back width: Pull downs ( 3 sets - Reps: 10-5-15 ). Q: What form ?? Wide grip, narrow, behind the nick???
2) Back thickness: Incline bench barbell row ( 3 sets - Reps: 10-5-15 ).
3) Bi's: Straight barbell curls ( 3 sets - Reps: 10-5-15 ).
4) Calves: Standing calf raises ( 3 sets - Reps: 15-10-5 ).
5) Quads: Squat using Smith ( 3 sets - Reps: 15-10-5 ).
6) Hamstrings: Standing leg curls ( 3 sets - Reps: 15-10-5 ).

and repeat till 3 weeks are done... The start of week 4 will be day B. It'll be like this:

Week 4 :

Day B:

1) Bi's
2) Tri's
3) Calves
4) Quads
5) Hamstrings

Day A:

1) Chest
2) Shoulder
3) Back width
4) Back thickness
5) Traps

Same exercises, sets and reps as the 1st three weeks except: A set to ALMOST failure will be performed after the last set of each body part...

What do you think bros?? Any input (except fvck you) will be appreciated...

[BlackWidow]

pumb

[BlackWidow]

no body??

[BITTAPART2]

try it see how you like it, IMO ironman(aka mr.*) is a quack, this routine isnt any sort of magic bullet. any BB knows that you have to use high an low reps heavy/lighter weight etc. to incorperate all muscle fibers....correct form/correct weight/failure this is the recipe brother, any routine that does all of this is a good routine.

[-DedicateD-]

ive used this method for the past year or so and have found it to work very well

i have used it for bulking and have put on quite a bit of weight and strength (prob bc im only in the gym 3 days a week)

I can never follow it exactly but i use it to guide me with the rep scheme and muscle groups ( i like doing 8-4-12 for my rep schemes)

its difficult bc i used to enjoy doing deadlifts and its rough to find an appropriate spot for them in this workout

[BlackWidow]

thanks bros for your reply....

I just did my first workout today and in fact I am not feeling anything in the muscles I worked... No soreness or anything.. I followed the routine exactly with reasonable weights I think.. Is this normal???

[Ajc330]

well it says you hit the muscle group with one exercise, that may not be enough bro

[BlackWidow]

well it says you hit the muscle group with one exercise, that may not be enough bro

I think so, but that's what the routine said to do... If I increase it by one exercise per each muscle group, it'll be overtraining.. right??

[Ajc330]

well i don't think you can overtrain a muscle group with two exercises, your body may be more drained and may need more recovery time, if you want to give this routine a go add another exercise, maybe an isolation exercise, for each muscle group into your workout and see how that goes..best of luck!!

[Ajc330]

for example, for chest you may want to add weighted dips, or if you are still in the beginning stage of developing do dumbbell flies flat bench and really get a good stretch, stretch your arms out as far as possible, makje sure you are using light enough weight to get 10 good slow reps in, it will burn trust me...then for shoulders you can so seated dumbbell press or a cable movement, traps you can do upright rows and triceps add pushdowns..hope this helps!