I am new to the site so I thought I would take some time to post my current routine and see what everyone thought about it. I am using a pretty basic dual factor training program, and I also utilize deloading every 4-6 weeks depending upon how I feel.
Bench Press 4sets x 6 reps
Incline dumbell press 4sets x 6 reps
Military Press 3 sets x 6 reps
Close grip bench 3 sets x 8reps
Tricep pushdown 3 sets x 8 reps
Bent over row 4 sets x 10,8,8,6,6 reps
Close grip pulldown 3 sets x 8 reps
Low pulley cable row 3 sets x 6 reps
Pullups 1 set to failure
Barbell Curls 4 x 10,8,8,6
Hammer curls 3x 8
Hang Cleans 4 sets x 6,6,4,4
Squats 4 sets x 8,6,6,6
Romanian Deadlifts 3 sets x 6
Lunges 3 sets x 8
Calves 3 sets x 12
Incline bench 4 x 6
Dumbell bench 3 x 6
dumbell shoulder press 3 x 8
skull crushers 3 x 8
dips 3 x failure
Wide grip lat pulldown 5 x 10,8,8,6,6
Pullups 3x failure
Row machine 3x 8
Hammer curls 4x 8
Barbell 21's 3 sets
Deadlifts 5x 8,,8,6,6,4
Box squats 3x 8
Leg extension/ hamstring curl 3x 10
No. Thats a bad routine.
Do Starting Strength, use the search function and read the articles on wannabebig.com
First Bulk pics VS Starting pics, take a look!! http://www.wannabebigforums.com/show...=1#post1616109
Progress pics of a cut using bodyweight only movements http://www.wannabebig.com/forums/sho...45#post2405745
Generally, if you read a piece of advice on the internet, assume it's wrong until proven otherwise. This applies especially to "conventional wisdom". -Belial
I would take another day off in there somewhere. Thats alot to do but looks like a good routine. I would take wednesday off and continue it.
I am having very good results from this routine, but I would like to know why this routine is bad. Without any reasons or credibility I have no reason to believe that my routine is bad.
Without any reasons or credibility why would we believe it was good?
If you are getting good results then by all means go ahead and do it. But you WILL burnout or get injured. Probably both.
Last edited by ZenMonkey; 02-11-2009 at 09:22 PM.
seems to me that its a bit messy, it can be organized a bit better. also, you're not giving your body enough rest. i'd get a full day's rest before working out.
thats okay if you're doing hypertrophy, but thats a lot of work. if you want to have optimal strength gains, then theres a better approach. take the advice these other guys give you.
do something like Starting Strength, and eat lots. everybody on these forums want to be big, with the strength to back it up. with your routine, you may have size, but you won't be able to move ****.
It's a bad routine for several reasons. Assuming you are lifting with any real intensity, you are doing a lot of work. You have 30+ exercises, 95 sets and tons of reps. Moreoever you only have one rest day in the entire week. You grow OUT of the gym not IN it. Rest and food rebuild the muscle, weight training tears it down.
You also have a lot of isolation exercises which should not even be utilized if your goal is to build as much size and strength as possible.
Plus you have some exercises in there that could lead to injury such as the wide grip pulldown. Over time that could lead to a painful tear in the rotator cuff.
My advice would be as follows:
Eliminate the exercises that do not have an * next to them. Put two more rest days in there somewhere. Reorganize the routine with the above requirements. Not perfect...but a whole lot better.
What are your actual goals?
What have you achieved using this program?
IMHO it doesnt look like a very efficient approach for umm....anything really.
Cut it down to 4 days max. Either 2 push/2 pull or 2 upper/2 lower. Try and get some balance. I would build the routine with primary focus on the compound movements.
I agree with everything Songsangnim said, but especially the part about intensity. Could you honestly say you attack every exercise in there like you really mean it?
This is the true joy in life, the being used for a purpose recognized by yourself as a mighty one; the being thoroughly worn out before you are thrown on the scrap heap; the being a force of Nature instead of a feverish selfish little clod of ailments and grievances complaining that the world will not devote itself to making you happy - George Bernard Shaw
My goals are size and strength and I think I could honostly say on most days I attack every exercise. On this program I have put on about 15 pounds in 2 months, I am bulking so I understand some of it is fat, but I still look pretty lean. When I started I could bench 265 x4, squat 350x 6, and deadlift 275 for 4, now I am up to benching 310 x 4, squating 405x 6 and deadlifting 365 for 6. I would agree I need to get more rest and would appreciate some help reorganizing a program. I will also say that the key to this program is a deload week, with active recovery. I am definitely up for a change and I am trying to process all of this information into a new routine. thank you for the help.
also I have been searching the site for the starting strength program, but all I get is a ton of people's journals and random posts about anything. Is there a better way to search so that I will get an overview of the workout. I am very interested in learning about this program, and looking forward to making my program a lot better.
I thought it was around here. If you can't find it, Google it, it's actually a book written by Mark Rippetoe, but there are websites that explain it.
Last edited by nockits; 02-12-2009 at 12:41 PM.
Stop trying to make your own routine. You dont have enough experience or knowledge to do it. Im not trying to be rude, just saying that youd get far far better results with a premade routine. Starting Strength is awesome. Do that.
Man you have a good routine and you seem like your not some new guy just trying to get in it.
I would suggest taking off a day between a couple of those days or atleast just one. If it is working for you then do it until you find some sort of plateau. People on here seem real fast to discredit someones routine and tell them to do some routine they read about or other people are trying. It seems like if your not doing something from Ripptoe or SS or some other stuff you dont know what your doing. I have never once heard of any of that until I joined this forum a couple weeks ago, lol. I dont even know who Mark Ripptoe is. The stuff may be golden so I will not say it doesnt work. I would also like to try some of it one day. Your routine looks good. Eat like a horse, sleep like a bear and lift like a bull!
Be carefull around here... some of the people that like to give quick advice are 160lbs and just learned what free weights are in the last year. I'm not saying everyone in this thread is like that but I see it alot around this board.
If you're still improving, I'd stick with it until you stop. Change wide-grip pulldowns for regular-grip though.
If anyone from 1-0-7 Barbell reads this thread I like the line from the post above:
Eat like a horse, sleep like a bear and lift like a bull!
I know nominations for the t-shirt slogan are closed but just in case you were still looking. (Not nominating it myself, if you add it to the list it should come from PWR.)
I wasnt trying to be harsh with the OP, but sometimes directly saying it is best. The OP has to ask himself a question
Does he want the most efficient way to meet his goals or not?
If so then he should stick to a professionally designed routine.
Last edited by ZenMonkey; 02-12-2009 at 01:53 PM.
for neone to grow off of this ur gonna have to use roid, u either saw this some where else or copied it from a book, this is way too much work, beleive i use to do this work and got nowhere
Ill say it again and it applies to you too
Do you want results of more efficient results?
Just because you do well on a routine doesnt mean it is good or most efficient for you or that you know a thing about it. Anyone can make imporvements but Im talking about EFFICIENCY. Starting Strength is tried and proven. It is more efficient than the OPs routine.
site:wannabebigforums.com rippetoe program link
For google, you can type in site:somesite.com to limit the google search for that particular site. Then after that you can put in whatever search terms you want to search for.
I like this method because google's search engine is pretty powerful.
I still had to go thorugh 4 or 5 search results to find a post with this link, but that's not too bad.
thank you for all the responses, but I just want to clear something up, what I meant by make my own routines is adapt a professional routine to my schedule. Not that I start from scratch, and I also agree that I need more rest which is part of the reason I posted the routine. I am looking for help, yes the program has worked for me but I am not saying that it is the best program for me or is the most efficient. I am just trying to learn how to make myself better and learn more about weightlifting.
And also the program was designed for roids, but it has been shown to be effective for short periods of time in younger bodies. I am only 20, so I thought I would try the program for a while. And without roids you have to deload more often.
I have concluded that the program is too much and I will be switching it soon. so posting was a success, and now I will try something else and hopefully become more efficient.
As i was researching the starting strength program I came accross another routine that is used by Layne Norton, the all natural pro bodybuilder, it combines heavy compound lifts with hypertrophy training. What do you guys think of it, I think the volume side could prove to be a little much, need advice.
Mon-Upper Body Power
Barbell Bench Press 5 sets 4-6 reps
Barbell Bent Over Row 5 sets 4-6 reps
Overhead Press 5 sets 4-6 reps
Tues-Lower Body Power
Squats 5 sets 4-6 reps
Stiff Leg Deadlifts 5 sets 4-6 reps
Wide Grip Pullups 3 sets 8-12 reps
Seated Cable Rows or T Bar Rows 3 sets 8-12 reps
DB Rows 3 sets 8-12 reps
Barbell Shrugs 3 sets 8-12 reps
DB Curls 4 sets 8-12 reps
Hammer Curls 3 sets 8-12 reps
DB Incline 3 sets 8-12 reps
DB Flat Bench 3 sets 8-12 reps
Flyes 3 sets 8-12 reps
Seated DB Press 3 set 8-12
Side Laterals 3 sets 8-12 reps
Bent Over Laterals 3 sets 8-12 reps
Skullcrushers 3 sets 8-12 reps
Dips 3 sets 8-12 reps
Leg Press or Front Squats 4 sets 8-15 reps
Hack Squats 3 sets 8-15 reps
Leg Ext 3 sets 12-15 reps
Lying Leg Curls 3 sets 8-12 reps
Seated Leg curls 3 sets 8-12 reps
Honestly, dude, I still think thats too much volume. What is wrong with SS? SS is well thought out and kicks the hell out of that above ones. You will grow like a maniac on SS. Do it.
Last edited by ZenMonkey; 02-16-2009 at 07:33 PM.