OPEN SEASON ON ROUTINE -Critique all you want!

[MastaMan]

Monday

Bench Press: 3x8 if new weight then 3x9 then 3x10 sometimes 3x11 then new weight

Military Press: same protocol as above

Skullcrusher: " "

Dumbell Flyes: " "

Tuesday

Bent Over Row

Upright Row

Cable Pulldown

Bicep Curl

Seated Cable Pull

Wednesday

Squat

Deadlift

All exercises follow the same protocol as i listed for bench

Lemme know what's good, what's bad, tear it up!

[PurpleOnes]

Well first of all you have totally missed calves and traps from your routine, I would suggest for traps and calves higher reps like 15 reps.

What are your goals?

I would suggest adding pullups for lats , becuase it is compound movement.

Also you could switch up between normal bench press and incline bench press weekly. 1 week you would do normal bench and second week you would do incline bench press.

[MastaMan]

Oh i'm sorry i forgot pulldowns

[MastaMan]

and upright row, my bad

[MastaMan]

And do you think i will get injured if i don't do something for my calves? i've always avoided calf exercises

[PurpleOnes]

Well your creating imbalance and thats why you should train your calves.

All those muscles play big part in your daily life, so it would be stupid not to train them. Also calves are supportive muscles for example in squat.

I personally feel my lats better when I do pullups, but it is your own choise.

Also you could add stiff legged deadlift, it is a mass movement for hamstrings.

[MastaMan]

Yeah i probably should start doing something about my calves... thanks for the input!

[goodlifting]

include your stats (age, height, weight), lifting experience, and goals if you want to get more valuable feedback.

[lifter65]

dont take it the wrong way, but your routine looks good on paper but it wont be as good in the gym, ive done that protocol and i thought i had it all figured out, but what happens when you do 3x8 but you can get 10 reps? you do 3x12 but only get 8? i dont like setting myself up for specific numbers especially on the big strength moves, its om to do that on accessory though

[MastaMan]

include your stats (age, height, weight), lifting experience, and goals if you want to get more valuable feedback.

18
6'1
200 lbs
been lifting off and on for 2 years, track and wrestling have interrupted progress somewhat. i would like to be able to bench 300, and deadlift 400 or 500 lbs. Last time i maxed out, i benched 205 at the end of my workout, and deadlifted 300 at the end once again.

[MastaMan]

dont take it the wrong way, but your routine looks good on paper but it wont be as good in the gym, ive done that protocol and i thought i had it all figured out, but what happens when you do 3x8 but you can get 10 reps? you do 3x12 but only get 8? i dont like setting myself up for specific numbers especially on the big strength moves, its om to do that on accessory though

Actually, if i can do more, i always do. I have guidelines for my sets, and they are not strict i change them as needed. What would you recommend instead?

[MastaMan]

dont take it the wrong way, but your routine looks good on paper but it wont be as good in the gym, ive done that protocol and i thought i had it all figured out, but what happens when you do 3x8 but you can get 10 reps? you do 3x12 but only get 8? i dont like setting myself up for specific numbers especially on the big strength moves, its om to do that on accessory though

in fact, usually it goes 3x8 (new weight). Then i usually can jump up to 3x10 next week, then the week after that i add ten pounds and go back to 3x8. I don't expect this rapid progress to continue, especially when i start running again, but for now it seems to be working.

[Black]

Sounds like your goals are mainly strength (increase in core lifts)?

I personally don't like to pair chest and shoulders together (shoulders get worked quite a bit when working chest) and when I break them apart, I make sure there is a few days in between.

If you are training solely for strength, I wouldn't go over 6 reps on your core lifts (bench, deads, squats). On your auxiliary lifts, you can hit the 8-12 rep range (flyes, curls, etc.).

If you want to stick to a 3 day routine, maybe try this:

Day 1 - Legs
Squats
Leg Press - optional(If you have access to it. If not, barbell or machine hack squats)
Leg Extensions
Hamstring Curls

Standing Calf Raises
Seated Calf Raises (If you have access to it)


Day 2 - Chest / Arms
Bench Press
Dumbell Flyes
Pec Dec or Cable Crossover (optional)

Barbell Curls
Standing Tricep Ext

Day 3 - Back / Shoulders
Bent-Over Barbell Rows
Pull-ups (As wide as you can go with a full range of motion and good stretch. Make sure you are "pulling" with your back, not shoulder or arms)
Seated Cable Rows - optional
Standing Military Press
Upright Rows
Deadlifts - I like to finish the workout with deadlifts, so my back is fresh for rows and pull-ups. However, if you are focusing on increasing your core lifts, do deadlifts first when you are fresh.

For squats, bench press and deadlifts, 5 sets @ 3-5 reps. For other exercises, do 2-3 sets @ 8 to 10 reps. Allow atleast one day of rest between workouts. If you are going all out of squats and deads, you'll want as many days in between them as you can and you probably won't want to do them in the same workout. If you hit your rep range in your core lifts, then increase your weight the next workout.

[lifter65]

well if you judge how far you can go on the given day thats good then

[MastaMan]

Sounds like your goals are mainly strength (increase in core lifts)?

I personally don't like to pair chest and shoulders together (shoulders get worked quite a bit when working chest) and when I break them apart, I make sure there is a few days in between.

If you are training solely for strength, I wouldn't go over 6 reps on your core lifts (bench, deads, squats). On your auxiliary lifts, you can hit the 8-12 rep range (flyes, curls, etc.).

If you want to stick to a 3 day routine, maybe try this:

Day 1 - Legs
Squats
Leg Press - optional(If you have access to it. If not, barbell or machine hack squats)
Leg Extensions
Hamstring Curls

Standing Calf Raises
Seated Calf Raises (If you have access to it)


Day 2 - Chest / Arms
Bench Press
Dumbell Flyes
Pec Dec or Cable Crossover (optional)

Barbell Curls
Standing Tricep Ext

Day 3 - Back / Shoulders
Bent-Over Barbell Rows
Pull-ups (As wide as you can go with a full range of motion and good stretch. Make sure you are "pulling" with your back, not shoulder or arms)
Seated Cable Rows - optional
Standing Military Press
Upright Rows
Deadlifts - I like to finish the workout with deadlifts, so my back is fresh for rows and pull-ups. However, if you are focusing on increasing your core lifts, do deadlifts first when you are fresh.

For squats, bench press and deadlifts, 5 sets @ 3-5 reps. For other exercises, do 2-3 sets @ 8 to 10 reps. Allow atleast one day of rest between workouts. If you are going all out of squats and deads, you'll want as many days in between them as you can and you probably won't want to do them in the same workout. If you hit your rep range in your core lifts, then increase your weight the next workout.

Strength is probably the biggest focus of most of my work, you were right. I used to go with a 5x5 set routine, but since i've been lifting at home with no spotter, i've gone for a more 8+ focused rep range. But i would have no problem working more than 3 days a week, except i am not creative enough to find new bodyparts to work more than three days

[MastaMan]

I was thinking today halfway through my workout, would it be beneficial to break my workout into two separate sessions? I've got the time, and i start to stall halfway through most of my workouts.