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Thread: Critique my routine (gained 6 pounds already)

  1. #1
    Wannabebig Member
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    Critique my routine (gained 6 pounds already)

    Can someone give me feedback regarding my routine.

    I am about 5 foot 7 inches and currently weigh 162 pounds.

    I have been consistently hitting the gym for the past 2 months and have already put on about 6 pounds. I can see some good changes in muscles with the current program I am on. Here it is.

    Sunday - Legs
    --------------
    3x8 - Squats
    3x8 - Leg Extension
    3x8 - Lying leg curls (I can't seem to do good mornings or stiff leg deadlifts that well)
    3x10 - Calf raises


    Monday - Back / Bi's
    ---------------------
    3x8 - Deadlift
    3x8 - Bent over Rows
    3x8 - Chin ups

    3x8 - Standing barbell curls
    2x8 - Hammer curls

    Tuesday - Off

    Wednesday - Chest / Triceps
    ----------------------------
    3x8 - Bench Press
    3x8 - Incline Dumbell Press
    3x8 - Dips or Decline Bench Press

    3x8 - Skull crushers
    3x8 - Overhead tricep extensions with dumbells

    Thursday - Variety hour / Shoulders
    -----------------------------------
    3x8 - Squats
    3x8 - Deadlifts

    3x8 - Standing Overhead Barbell Press
    3x8 - Side lateral raises
    2x8 - Shrugs


    Saturday - Off
    Sunday - Off

  2. #2
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    sounds a lot like mine... but i bench, deadlift, and squat a good deal more (every other day).

    But i'm not one to critique you =)

  3. #3
    Ich bin Legende. Torrok's Avatar
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    Quote Originally Posted by Maddogz View Post
    Can someone give me feedback regarding my routine.

    I am about 5 foot 7 inches and currently weigh 162 pounds.

    I have been consistently hitting the gym for the past 2 months and have already put on about 6 pounds. I can see some good changes in muscles with the current program I am on. Here it is.

    Sunday - Legs
    --------------
    3x8 - Squats
    3x8 - Leg Extension
    3x8 - Lying leg curls (I can't seem to do good mornings or stiff leg deadlifts that well)
    3x10 - Calf raises


    Monday - Back / Bi's
    ---------------------
    3x8 - Deadlift
    3x8 - Bent over Rows
    3x8 - Chin ups

    3x8 - Standing barbell curls
    2x8 - Hammer curls

    Tuesday - Off

    Wednesday - Chest / Triceps
    ----------------------------
    3x8 - Bench Press
    3x8 - Incline Dumbell Press
    3x8 - Dips or Decline Bench Press

    3x8 - Skull crushers
    3x8 - Overhead tricep extensions with dumbells

    Thursday - Variety hour / Shoulders
    -----------------------------------
    3x8 - Squats
    3x8 - Deadlifts

    3x8 - Standing Overhead Barbell Press
    3x8 - Side lateral raises
    2x8 - Shrugs


    Saturday - Off
    Sunday - Off
    looks actualyl pretty good, but i would put shrugs on back day and add another shoulder and instead of leg extensions try hack squats with a bar, alot more usefull
    Green Tea
    17ys -175lbs
    Squat: 300
    Bench: 200
    Deadlift: 360
    Clean: 235

  4. #4
    Meow CleverName's Avatar
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    Add some snatches and cleans, yo~

  5. #5
    Senior Member Jorge Sanchez's Avatar
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    Replace leg extensions with front squats. Replace leg curls with SLDLs and learn how to do them properly. I'd also add one or two pulling exercises.

    Other than that, your routine is pretty decent. Keep up the good work.

  6. #6
    Wannabebig Member
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    Quote Originally Posted by Torrok View Post
    ...and instead of leg extensions try hack squats with a bar, alot more usefull
    Why is this? I currently use leg extensions in my workout... does it just give an overall better quad workout?

    Also, just a question in general. If working your chest also works tris and same with back also working bi's. Wouldnt it be better to switch tris and bis in this workout so those muscles get hit twice a week instead of once?

    Im new to making workouts so im asking just to help me out in the future?

    Thanks.
    Began Bulking May/08 @ 183lbs @15.3%BF
    Current weight July 16/08 @188lbs @13.8%BF

    No Major Lifting accomplishments to date...

  7. #7
    Senior Member
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    Have fewer rest days and hit every muscle every 4 or 5 days. There's no need for 7 days rest between hitting a muscle, if anything you are slowing your growth this way because the muscle is fully healed and ready for more work after 4 days and you are making it just sit there and wait for an extra three days for no real reason.
    I'm speaking from experience. I used to work each muscle every 7 days, now I hit each muscle every 4 days and the results are so much better.
    Try this;
    Day 1 - Legs
    --------------
    3x8 - Squats
    3x8 - Leg Extension
    3x8 - Lying leg curls (I can't seem to do good mornings or stiff leg deadlifts that well)
    3x10 - Calf raises


    Day 2 - Back / Bi's
    ---------------------
    3x8 - Deadlift
    3x8 - Bent over Rows
    3x8 - Chin ups

    3x8 - Standing barbell curls
    2x8 - Hammer curls


    Day 3 - Chest / Triceps
    ----------------------------
    3x8 - Bench Press
    3x8 - Incline Dumbell Press
    3x8 - Dips or Decline Bench Press

    3x8 - Skull crushers
    3x8 - Overhead tricep extensions with dumbells

    Day 4 off

    Day 5 - Variety hour / Shoulders
    -----------------------------------

    3x8 - Deadlifts

    3x8 - Standing Overhead Barbell Press
    3x8 - Side lateral raises
    2x8 - Shrugs

    Then back to day 1. So it's 4 lifting days and one rest day, a 5 day cycle.
    Last edited by Gilles1975; 07-19-2008 at 02:29 AM.

  8. #8
    Ich bin Legende. Torrok's Avatar
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    Quote Originally Posted by Fukes12 View Post
    Why is this? I currently use leg extensions in my workout... does it just give an overall better quad workout?

    Also, just a question in general. If working your chest also works tris and same with back also working bi's. Wouldnt it be better to switch tris and bis in this workout so those muscles get hit twice a week instead of once?

    Im new to making workouts so im asking just to help me out in the future?

    Thanks.
    leg extensions isolate the quads. Now hack squats are what we call "compound." It makes you stablize your body, using abs, back, ect. to keep youself balanced and positioned. But also you can do ALOT more weight hack squating then the extensions. which do you think will stimulate better growth?

    either split works. your choice, but putting pull and pull, push and push together just works better. You dont have to do as many isolation lifts for your tris and bis because the presses and rows work them enough
    Green Tea
    17ys -175lbs
    Squat: 300
    Bench: 200
    Deadlift: 360
    Clean: 235

  9. #9
    Wannabebig Member
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    Hey guys thanks for your feedback.

    Jorge what do you mean by "add one or two pulling exercises"?? Do you mean like lat pull downs?

    I need the two days off on friday and saturday cause i tend to have late nights and don't get much rest.

    I'll try and work on some hack squats, but if I can't do them what about doing the leg press machine?

  10. #10
    Senior Member Jorge Sanchez's Avatar
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    Yes, I mean things like lat pull downs. Basically back movements which involve scapular retraction. You should try to balance pushing (pressing) and pulling (back movements) 1:1.

    Free weight movements are always superior to machine movements. There is no reason that you can't learn how to do hack squats properly. If you are really having a hard time with hack squats, front squats would be an acceptable substitute.

  11. #11
    My own personal trainer dumbbell's Avatar
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    Much has been published about the leg extension not being a healthy movement on the knee joint. The knee does not respond well to that kind of heavy isolation work repeatedly. There are other alternatives that are as effective, or better, that are safer. Like the one's mentioned already.
    Jason

    It is currently a fad, at this writing, for boys to think they need a "six pack", although most of them don't have an ice chest to put it in.
    -Mark Rippetoe

  12. #12
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    Quote Originally Posted by Gilles1975 View Post
    Have fewer rest days and hit every muscle every 4 or 5 days. There's no need for 7 days rest between hitting a muscle, if anything you are slowing your growth this way because the muscle is fully healed and ready for more work after 4 days and you are making it just sit there and wait for an extra three days for no real reason.
    I'm speaking from experience. I used to work each muscle every 7 days, now I hit each muscle every 4 days and the results are so much better.
    I'd be careful with advising this for everybody. You've discovered that hitting every muscle once every 4 days is optimal for you. But, recovery time varies from person to person. The way to determine what somebody's ideal frequency is to keep a training log, and then vary workout frequency and from the log you can determine what the ideal frequency should be. IMHO, one workout frequency will not fit everybody.

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