I started this a couple weeks ago and it seems to be pretty good. I've been lifting for 8 years. I lift at my house so equipment is limited. I'll only have about 30 minutes a day to lift coming up here between my normal work schedule(I work from home and travel) and a new baby being born any day now.
I do a push and pull routine(low rep heavy/high rep light) and hit each almost all groups twice a week though I've done all sorts over the years.
My 5 day routine is something like this-
Barbell Bench (flat) 8,6,4
Barbell Bench (decline or incline) 8,6,4
Lat raises (dumbell) 12,11,10
Barbell rows 8,6,4
Dumbell hammer curls 12,11,10
Dumbell Lunges 12,11,10
Small muscle day only 1 day a week
Abs, calfs, and traps
Barbell shoulder press 8,6,4
Front Raises or bent over flys 8,6,4
Close grip press or skull crushers 8,6,4
Dumbell Flys 12,11,10
Stiff leg dead lifts 8,6,4
Pull ups(weighted) 12,11,10
Barbell Curls 8,6,4
Dumbell Curls 8,6,4
yeah, along those lines, don't underestimate the importance of strong traps in pulling excercises (not to mention overall back development). maybe give them more focus than just:Originally Posted by MixmasterNash
"Small muscle day only 1 day a week. Abs, calfs, and traps"
I'm doing deads, rows and pull ups. What do you think should be added? I kinda felt that shrugs on top of deads was enough for traps.
but not all on the same day. maybe add barbell or dumbell shrugs on your second pulling day, and train them with the same intensity as your other main lifts. just a suggestion. i think making traps a priority for me has improved my rows and pullups/downs, which has improved my back.Originally Posted by TJH
Another side of that argument would be that your traps will have to get stronger in order to progress in those other lifts so more direct work may end up overtraining them. What does your diet look like? What you're eating is just as important as how you're lifting.
true enough. but i think he could add a couple of sets of BB shrugs after pullups before he hits his bi's. if he feels overtrained, he can always cut them out. worth a try...Originally Posted by Chris Russow
My diet is good with the exception of having a cocktail or beer a couple days a week. I'm 5 10" and 180 lbs and I maintain about a 40/40/20 protein/carb/fat ratio eating 5 meals a day I keep a journal but its hand written and I'm not gonna take the time to start typing it out.Originally Posted by Chris Russow
I think you should up your fats.. they should really be 30% of your diet for a bulk or a cut. I don't think that a couple drinks now and then are that big of a deal, as long as you're not getting hammered all the time.
Interesting. I usually only up my fats when I'm bulking...I might try that.Originally Posted by Chris Russow
Originally Posted by TJH
I would suggest neutral grip pull-ups vs. the hammer curls. Also, you are doing squats on a pull day - ? -
I would get rid of the lateral raises on day 1 - push - and do full squats. On your second push day, I would suggest front squats or bulgarian split squats. Additionally, I would suggest getting rid of the curls on your second pull day, and do weighted chins instead - you can always do a couple sets of curls after that if you want.
Also, IMO, I don't see the need for front raises or rear flyes - you are hammering your front delts w/ the benches, dips, close-grips and shoulder presses, and your rear w/ rows, pull-ups, chins, etc.