Page 1 of 2 12 LastLast
Results 1 to 25 of 28

Thread: Too much?

  1. #1
    Wannabebig Member ChrisNeander's Avatar
    Join Date
    Mar 2009
    Location
    Pittsburgh
    Posts
    36

    Too much?

    I am relatively new to weightlifting but after reading some of the recent posts on here I feel like my current routine might be a bit too taxing. I cant squat because of my knees. I deadlift, overhead press and bench twice a week. Is this too much? A custom routine was made for me on here and I have recently added some heavy interval cardio on the ellyptical to get some direct leg work.

    Monday:
    Bench
    Dip or Dumbbell Press
    Ab Machine 1
    Ab Machine 2

    Tuesday:
    Chins
    Rows
    Deadlift
    OH Press

    Wednesday:
    Off

    Thursday:
    Same as Monday

    Friday:
    Same as Tuesday

    Saturday:
    30 Minutes of High Resistance Interval Cardio

    Sunday:
    Off

  2. #2
    Must...work...out... nockits's Avatar
    Join Date
    Dec 2008
    Location
    Squat rack or bench.
    Posts
    948
    you can't squat because of your knees? then how do you deadlift?
    also, you're not really doing too much, it's alright.
    Check out my Journal!

    Quote Originally Posted by Skalami View Post
    I just give the worked on muscle group tough riddles before my workouts... or sometimes I'll tell them we're going to the park and then go to the gym, or visa versa. They start to catch on so you have to tell the truth every so often.
    *While on the topic of muscle confusion, and how often a routine needs to be changed.*

  3. #3
    JERSEY IRON Brian C's Avatar
    Join Date
    Feb 2009
    Location
    Philly
    Posts
    5,387
    Quote Originally Posted by nockits View Post
    you can't squat because of your knees? then how do you deadlift?
    also, you're not really doing too much, it's alright.
    I know a lot of guys who DL and don't squat because of knee problems. Its just too taxing to bend all the way down, but DLing isn't as bad. Your routine is fine, but I would lift heavy one 1 day and more rep work on the other.
    JERSEY IRON POWERLIFTING
    198/220 Pro
    Currenty ranked #1 198 Multiply
    Best meet lifts @220 840/650/575
    Best meet lifts @198 875/585/630
    Best Raw Lifts @198 650/425/575
    Journal:http://www.wannabebig.com/forums/sho...d.php?t=122706

    Eater of: 61 Buffalo wings in 8 minutes
    20 hotdogs+buns in 30 minutes

  4. #4
    Wannabebig Member ChrisNeander's Avatar
    Join Date
    Mar 2009
    Location
    Pittsburgh
    Posts
    36
    My high rep days consists of 10-12 reps per lift and 5 reps on deadlift.

    My low rep days consist of 6-8 reps per lift and 1-2 reps on deadlift.

    Does this sound about right?

  5. #5
    JERSEY IRON Brian C's Avatar
    Join Date
    Feb 2009
    Location
    Philly
    Posts
    5,387
    Quote Originally Posted by ChrisNeander View Post
    My high rep days consists of 10-12 reps per lift and 5 reps on deadlift.

    My low rep days consist of 6-8 reps per lift and 1-2 reps on deadlift.

    Does this sound about right?
    I would up the reps for DL on high rep day to avoid over training. Sounds good with the rest
    Last edited by Brian C; 04-14-2009 at 10:50 AM.
    JERSEY IRON POWERLIFTING
    198/220 Pro
    Currenty ranked #1 198 Multiply
    Best meet lifts @220 840/650/575
    Best meet lifts @198 875/585/630
    Best Raw Lifts @198 650/425/575
    Journal:http://www.wannabebig.com/forums/sho...d.php?t=122706

    Eater of: 61 Buffalo wings in 8 minutes
    20 hotdogs+buns in 30 minutes

  6. #6
    Wannabebig Member ChrisNeander's Avatar
    Join Date
    Mar 2009
    Location
    Pittsburgh
    Posts
    36
    I just remember hearing that you should never do high reps on deadlift because you would wear
    out your wrist before hitting the target muscles as hard as possible (or something like that).

    Maybe this does not apply to me since I deadlift no more than 300lbs on any day.

    I was also thinking about throwing in flies on my chest/ab day.
    Any thoughts on that?
    Last edited by ChrisNeander; 04-14-2009 at 11:05 AM.

  7. #7
    Wannabebig Member
    Join Date
    Mar 2009
    Posts
    3
    I currently have two torm meniscuses in my right knee and god knows whats going on in my left. Look at starting Strength's begenners program and follow the squat routine. I also thought that i couldn't squat. Start low and work your way up. As youo go you fill increase strength and fortify any problems with your knees. Once you relize that you can do it you will stop worring and you will be surprised what your knees can actully do.

  8. #8
    Wannabebig Member ChrisNeander's Avatar
    Join Date
    Mar 2009
    Location
    Pittsburgh
    Posts
    36
    I worsened my knee problems in February when I was squatting with very low weight.


    I'm just happy to be able to deadlift.
    Last edited by ChrisNeander; 04-14-2009 at 12:08 PM.

  9. #9
    Read the Stickies! whiteman90909's Avatar
    Join Date
    Jan 2006
    Location
    NORTHERN Virginia
    Posts
    1,381
    I don't like Monday being a day for your chest while Tuesday has to take vertical pushing, vertical pulling, horizontal pulling, and DLing. I'd recommend scrapping it and using BGB, which is a much more balanced 4 day split.

    What exactly is wrong with your knees? Just because you can deadlift doesn't mean youre not exacerbating the problem with your knees. I'd find out what exactly is wrong with them and get on some sort of a rehab program to try and at least build some strength back up. It's just not a good idea to overload a joint like that but never flex it... its gonna lead to problems.

  10. #10
    Strongman Tom Mutaffis's Avatar
    Join Date
    Jul 2008
    Location
    Charlotte, NC
    Posts
    86
    If you are going to train each muscle group twice in one week then you need to split up the training sessions so that they are not repetitive.

    This means that one training session can be heavy / high intensity (compound movements) and the other you may want to do higher repetitions, isolation movements, slower tempo, or something different.

    Variety is important as is recovery. Training upper body 4 days per week will require you to be very careful in order to not run into overtraining issues.
    Last edited by Tom Mutaffis; 04-14-2009 at 01:56 PM.
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 218 lbs | Gym PR's -> Front Squat: 510 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

  11. #11
    Wannabebig Member ChrisNeander's Avatar
    Join Date
    Mar 2009
    Location
    Pittsburgh
    Posts
    36
    I totally agree Tom and after about a month and a half of doing this
    set up I feel like I am running into overtraining issues.

    Would you mind giving me some hints on how to change this up a bit?

    The Chest/abs days aren't giving me too much problems but I feel like my Deadlift
    and Overhead Press are suffering a bit. If there is nothing I can do to fix this I
    will most likely end up turning this into a three day upper body routine with one day
    of high interval anabolic level cardio meaning:

    Monday: Workout A

    Wednesday: Workout B

    Friday: Workout A

    Saturday: High Interval Cardio (or whatever its called)


    Edit: I just saw Whiteman's post so I wanted to respond to that aswell.
    X-rays have shown nothing wrong with my knees but I have a family history
    of having bad joints relatively early in life (which I probably exacerbated by
    playing tennis 5 days a week from age 7 to age 17) I wear a generic knee brace on my knees (alternating every day). I had a knee sprain 2-3 months
    ago due to what I think was improper squatting technique (before I had
    discovered this website) and my knee is just about back to normal now.
    During that time I was unable to walk up stairs properly.

    My plan was to work on getting some strength back in my legs via Deadlifting
    (which I just added into my routine a week and a half ago) and the interval
    cardio work that was suggested to me before. After a month or two of this I
    was going to give squats another shot.


    Edit: And I can feel having my vertical pull day after my chest day is not great.
    Last edited by ChrisNeander; 04-14-2009 at 02:48 PM.

  12. #12
    Senior Member
    Join Date
    Jul 2007
    Posts
    0
    why not break up your pushing and pulling in terms of horizontal/vertical planes?

    so one day you are focused on OH Press + weighted chins and another training day you are focused on Bench + Row

    check out marianne's baby got back template...it is a really sweet routine.
    Last edited by samadhi_smiles; 04-14-2009 at 03:27 PM.

  13. #13
    Wannabebig Member ChrisNeander's Avatar
    Join Date
    Mar 2009
    Location
    Pittsburgh
    Posts
    36
    The BGB routine has squats, good mornings and leg press and I am not experienced enough to rework a routine properly to fit
    my needs.



    BTW thanks for all the patience and help.
    Last edited by ChrisNeander; 04-14-2009 at 03:58 PM.

  14. #14
    Bodybuilding Mythbuster
    Join Date
    Oct 2001
    Location
    Yeongsan. South Korea
    Posts
    5,907
    Quote Originally Posted by whiteman90909 View Post
    I don't like Monday being a day for your chest while Tuesday has to take vertical pushing, vertical pulling, horizontal pulling, and DLing. I'd recommend scrapping it and using BGB, which is a much more balanced 4 day split.



    .
    Have you seen the amount of knee work he would be required to do on BGB?
    Last edited by Songsangnim; 04-14-2009 at 09:23 PM.

  15. #15
    Wannabebig Member ChrisNeander's Avatar
    Join Date
    Mar 2009
    Location
    Pittsburgh
    Posts
    36
    could still use some help here

  16. #16
    Read the Stickies! whiteman90909's Avatar
    Join Date
    Jan 2006
    Location
    NORTHERN Virginia
    Posts
    1,381
    Quote Originally Posted by Songsangnim View Post
    Have you seen the amount of knee work he would be required to do on BGB?
    A modded BGB. He would do what he could with it, but I like the general format a lot more. He could still do the upper body stuff and the lower body pulling, and just stick with the arm iso stuff on leg days. It would also allow for other exercises like hypers to help his legs, which he currently doesn't have time for. All he has to do is take out the movements he can't do.

  17. #17
    Senior Member OGROK's Avatar
    Join Date
    Jul 2007
    Posts
    997
    Monday: Chest

    Incline Press 2x4-8
    Flat Bench 2x4-8
    Flat DB Press 2x6-10
    Cable Flyes 1-2x6-15 as needed to finish up

    Tuesday: Back

    Pullovers 1-2x6-12
    T-Bar Rows 2x6-12
    One-Arm DB Rows 2x6-12
    Cable Rows 1-2x10-15 as needed to finish up
    Deadlifts 1-2x4-6

    Wednesday: Biceps (Done to save time on other workout sessions)

    Alt. DB Curls 2x6-10
    Preacher Curls 2x6-10
    Hammer Curls 2x6-10

    Thursday: Legs

    For you, light rehab work: Light or bodyweight squats, leg extensions (these really helped me out when my knees were clicking), leg curls, light stiff-leg deadlifts. Once you recover from your injuries, squat and leg press heavy and use SLDL and GHRs to train hamstrings.

    Friday: Shoulders/Triceps

    Seated Overhead Press 2x4-8
    Db Overhead Press 2x6-10
    Lateral Raises 2x6-12
    Close Grip Bench 2x4-8
    Skullcrushers 2x6-10
    Pushdowns 2x6-12
    Last edited by OGROK; 04-15-2009 at 11:39 AM.

  18. #18
    Wannabebig Member ChrisNeander's Avatar
    Join Date
    Mar 2009
    Location
    Pittsburgh
    Posts
    36
    Quote Originally Posted by OGROK View Post
    Monday: Chest

    Incline Press 2x4-8
    Flat Bench 2x4-8
    Flat DB Press 2x6-10
    Cable Flyes 1-2x6-15 as needed to finish up

    Tuesday: Back

    Pullovers 1-2x6-12
    T-Bar Rows 2x6-12
    One-Arm DB Rows 2x6-12
    Cable Rows 1-2x10-15 as needed to finish up
    Deadlifts 1-2x4-6

    Wednesday: Biceps (Done to save time on other workout sessions)

    Alt. DB Curls 2x6-10
    Preacher Curls 2x6-10
    Hammer Curls 2x6-10

    Thursday: Legs

    For you, light rehab work: Light or bodyweight squats, leg extensions (these really helped me out when my knees were clicking), leg curls, light stiff-leg deadlifts. Once you recover from your injuries, squat and leg press heavy and use SLDL and GHRs to train hamstrings.

    Friday: Shoulders/Triceps

    Seated Overhead Press 2x4-8
    Db Overhead Press 2x6-10
    Lateral Raises 2x6-12
    Close Grip Bench 2x4-8
    Skullcrushers 2x6-10
    Pushdowns 2x6-12

    So do we agree on something like this?

  19. #19
    Must...work...out... nockits's Avatar
    Join Date
    Dec 2008
    Location
    Squat rack or bench.
    Posts
    948
    i think wed. should be dropped all together, especially when you're doing all the back work the day before, not necessary IMO.
    or, add it to friday with shoulders and tris, and do a total of 6 exercises (2 for each muscle group)
    Check out my Journal!

    Quote Originally Posted by Skalami View Post
    I just give the worked on muscle group tough riddles before my workouts... or sometimes I'll tell them we're going to the park and then go to the gym, or visa versa. They start to catch on so you have to tell the truth every so often.
    *While on the topic of muscle confusion, and how often a routine needs to be changed.*

  20. #20
    Senior Member OGROK's Avatar
    Join Date
    Jul 2007
    Posts
    997
    You aren't losing anything by training biceps on Wednesday, esp since you won't really be using them for another week.

  21. #21
    Wannabebig Member ChrisNeander's Avatar
    Join Date
    Mar 2009
    Location
    Pittsburgh
    Posts
    36
    Alright, Im set.


    Thanks for the help everyone.

  22. #22
    Must...work...out... nockits's Avatar
    Join Date
    Dec 2008
    Location
    Squat rack or bench.
    Posts
    948
    Quote Originally Posted by OGROK View Post
    You aren't losing anything by training biceps on Wednesday, esp since you won't really be using them for another week.
    no, perhaps not, but right after a pull day isn't optimal either
    1) you just used them tuesday, they need rest
    2) they're small enough that you don't need to spend time in a gym just for that,it's more convenient to add them to friday
    Check out my Journal!

    Quote Originally Posted by Skalami View Post
    I just give the worked on muscle group tough riddles before my workouts... or sometimes I'll tell them we're going to the park and then go to the gym, or visa versa. They start to catch on so you have to tell the truth every so often.
    *While on the topic of muscle confusion, and how often a routine needs to be changed.*

  23. #23
    Senior Member
    Join Date
    Mar 2009
    Location
    Philadelphia
    Posts
    2,287
    ok this is a similar question so i am posting in this thread. I missed a day this week. I need to do deadlift and squats on seperate days but back to back Thur and Fri b/c this weekend i have plans. What kind of weight and or rep scheme is recommended to get them both in? Please help.

  24. #24
    Must...work...out... nockits's Avatar
    Join Date
    Dec 2008
    Location
    Squat rack or bench.
    Posts
    948
    best bet is to knock everything back one day. wouldn't hurt.
    Check out my Journal!

    Quote Originally Posted by Skalami View Post
    I just give the worked on muscle group tough riddles before my workouts... or sometimes I'll tell them we're going to the park and then go to the gym, or visa versa. They start to catch on so you have to tell the truth every so often.
    *While on the topic of muscle confusion, and how often a routine needs to be changed.*

  25. #25
    Moderator joey54's Avatar
    Join Date
    Jan 2001
    Location
    Palmyra, PA
    Posts
    5,730
    Pair your biceps with chest and move the days around a bit to lose a day if you want and like Ogrok's routine. I would cut a few things out of it for myself personally, but I pretty much like it. OP, you originally wanted to work the the body twice a week, so I don't know if we are helping you though. This is what I would do with Og's routine.

    Day 1- Chest and Bis
    Day 2- Legs
    Day 3- Cardio/Core Work
    Day 4- Shoulders and Tris
    Day 5- Back/Maybe some more calves
    Day 6-Cardio/core work
    Day 7- Rest
    Last edited by joey54; 04-15-2009 at 06:37 PM.

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •