Evaluate My Current Routine

[gbrice75]

This is usually my 'go-to' routine when i'm inbetween experimenting with other routines. The routine relies mainly on increasing workload via volume within a 6 week 'cycle'. This is a modified version of a somewhat popular routine from the mid 90's. Bullet points:

> All bodyparts (except legs) are worked 2x a week.

> Attempt to take every set to failure

> Rep range alternates between 8-11 and 4-7

> Start with heaviest weight (after warmup sets). When you can do more than the high number of either rep range, increase weight slightly next time the exercise is done (NOT on the next set). i.e. if you bench 225lbs for 12 reps during your 8-11 week, you will increase to 235lbs the next time you do the lift. This 'marker' is only measured using the first set of each exercise

> Weight is reduced on every subsequent set in an effort to stay within the rep range. i.e. if you can bench 275lbs for only 4 reps during your 4-7 week, you would HAVE to reduce weight on the next set in order to hit at least 4 reps.

Workout looks something like this:

Week 1: 2 working sets, 8-11 reps
Monday - WORKOUT A
Tuesday - WORKOUT B
Wednesday - WORKOUT C
Thursday - WORKOUT A
Friday - WORKOUT B

Week 2: 3 working sets, 4-7 reps
Monday - WORKOUT A
Tuesday - WORKOUT B
Wednesday - WORKOUT C
Thursday - WORKOUT A
Friday - WORKOUT B

Week 3: 3 working sets, 4-7 reps
Monday - WORKOUT A
Tuesday - WORKOUT B
Wednesday - WORKOUT C
Thursday - WORKOUT A
Friday - WORKOUT B

Week 4: 4 working sets, 8-11 reps
Monday - WORKOUT A
TUESDAY - WORKOUT B
WEDNESDAY - WORKOUT C
THURSDAY - WORKOUT A
FRIDAY - WORKOUT B

Week 5: 5 working sets, 4-7 reps
Monday - WORKOUT A
TUESDAY - WORKOUT B
WEDNESDAY - WORKOUT C
THURSDAY - WORKOUT A
FRIDAY - WORKOUT B

Week 6: 5 working sets, 4-7 reps
Monday - WORKOUT A
TUESDAY - WORKOUT B
WEDNESDAY - WORKOUT C
THURSDAY - WORKOUT A
FRIDAY - WORKOUT B

The following week, you'd start over again - the drastic reduction in volume (i.e. dropping back down to 2 sets) is supposed to mitigate a state of overtraining. The switching of rep ranges and sets is to avoid adaptation and keep muscles confused. This will typically be run for 3 months (2 cycles) before taking a few days off (or a deload week).

Workout A: Chest & Shoulders
Flat Bench Press
Incline Bench Press
Fly movement (dumbbell/pec deck/cable fly's etc)
Seated Military Press
Lateral Raise
Rear Delt Fly (machine or dumbbells)

Workout B: Back & Arms
Medium-Wide Grip Lat Pulldown (or weighted pullups)
Seated Row (or any row exercise)
Shrugs (barbell or dumbbell)
Deadlift
Seated Overhead Press (think seated skull crushers)
V-Bar Pressdown
Barbell Curl (I use dumbbells because this kills my wrists
Preacher Curl

Workout C: Legs & Abs
Squat
Leg Press
Lying Leg Curl
Barbell Calf Raise
Decline Crunches
Lying Leg Raise

Let me know your thoughts... the good, the bad, the ugly.

[gbrice75]

Wow.... 108 views and not a single reply. You all suck! See if I help another one of you mafukka's in the the nutrition section!!!

[greenwell001]

I think it looks good. But I see leg curls and leg extensions in everyone's routines, is this just for looks or strength. The way I have always understood it there is no function in either of those movements. I can see some function in the curls if done at high reps for a runner. Please fill me in on why these are necessary.

[gbrice75]

I think it looks good. But I see leg curls and leg extensions in everyone's routines, is this just for looks or strength. The way I have always understood it there is no function in either of those movements. I can see some function in the curls if done at high reps for a runner. Please fill me in on why these are necessary.

I'm not sure how you came to understand that leg extensions/curls provide no benefit. IMO, any movement, done properly provides some benefit. I would not rely on leg extensions as my 'go to' leg exercise, and as such it's a supplemental (and non mandatory) exercise to squatting in my routine. I would prefer stiff leg deads over leg curls, however given the fact i'm DLing on back day, I wouldn't want to do another variation of the DL on leg day as that would just be killer.

So, neither are 'necessary' - but certainly not useless.

[scorpion62]

Alright G just having a look at your workout You are doing deads then the next days hitting squats I take it that you will be going heavy on your deads do you not think this will effect your squats as the legs take the brunt of the weight on deads also your body is taking the load too then next day your loading you frame to squat , is it free bar squats ? If so you could do hack squats or seated to give your body a rest as your workout looks to be quite heavy over the week , Iam doing a four day split of powerlifting and body building and I am burnt out that could be my age but to do five days hats off to you G just some thoughts good luck

[greenwell001]

I'm not sure how you came to understand that leg extensions/curls provide no benefit. IMO, any movement, done properly provides some benefit. I would not rely on leg extensions as my 'go to' leg exercise, and as such it's a supplemental (and non mandatory) exercise to squatting in my routine. I would prefer stiff leg deads over leg curls, however given the fact i'm DLing on back day, I wouldn't want to do another variation of the DL on leg day as that would just be killer.

So, neither are 'necessary' - but certainly not useless.

. Let me rephrase....I didn't mean useless, just not a functional excercise.

[senzubean]

its better if you add tricep to chest/shoulder and bicep to back. legs and abs looks good

[Machdiesel]

I think the premise of your workout is spot on. Hit a muscle twice a week with moderate volume and try to get stronger. I do think push/pull/legs would be a much better idea as you would have less overlap and I think you will see an improvement. I don't see why yo would Only work your legs once a week. Below are 2 better options IMO

push/pull/legs 3 on 1 off then repeat. A lot of people don't like having rotating workout days but this provides optional time for recovery.

Push/pull/legs Monday thru Saturday. Basically same as above bit cramed in a tidy schedule based on a calendar 7 day week so u have the same worouts every week on the same day.

Here is a workout that I THINK from my experience and all I have read should give the best results.

MONDAY UPPER POWER
Flat bench - some warmups and then 3x5 the a back off set of 10
Military- same
Wide grip weighted pull ups - same
RGBP OR GCBP after warmup 2x8
Long bar curl -same
Rackpulls(I dont deadliest) 3x5 and a back off

TUESDAY LOWER POWER
squats - warmup then 3x5 and a back off
SLDL 3x8
1 or 2 calf exercises

THURSDAY PULL HYPERTROPHY
A few exercises like Lat pull down, different rows, shrugs for back and 2 bicep exercises all in the 10-12 rep range with short rest periods with focus on pump and hypertrophy

FRIDAY PUSH HYPERTROPHY
chest/shoulder/tri a few exercises for each same as pull hyper

SATURDAY LEG HYPER
you get the idea. Leg press, curls, extensions etc higher rep

THE power days your focus is getting strnger every week and your going to absolute failure, hyer days don't wory about going up in weight every workout and dont go to failure. Obvuosoy add more weight as it gets easier

[Jonnyg419]

That actually sounds like a really cool routine to me, I would like to try it myself. I have gotten so used to going by feeling every week and my weight and reps go up and down depending on the week, that way of training leaves me with little to go on as far as bench marks. Every now and then I do a 1rm and my lifts do go up so I am making progress in the long run, but I like how your routine gives you a heavy lift right after the warmup and a very planned changing of your rep scheme.