I've been lifting for about a month now and have a set routine I was hoping you coud evaluate. First thing you'll notice is no deadlifts. I lift by myself and until I can find someone who can coach me through it in person I don't want to risk hurting myself. As a military member, a back injury can be career ending so at this point its non-negotiable.
-Bench Press - 5x6-10
-Curls - 5x6-10
-Dumbbell Flys -5x6-10
-Maybe Squats - 3x10
-Squat - 3x10 (I'm trying to get my form right before going to heavy)
-Skull Crushers - 5x6-10
-Bent over rows - 5x6-10
-Overhead Press - 5x6-10
I try to eat as much as I can though I do want to stay relatively lean. I'm 6'1 and 190lbs with my goal to just get to 200-205lbs. I drink protien in the morning, after working out and right before bed. I drink about a gallon of water a day.
What do you think?
Last edited by rvadog; 08-05-2009 at 10:56 AM.
I've done reading here. The problem is lots of routines seem deadlift centric. I figured I built a solid routine that hits all the major muscle groups, includes two of the big three and stays simple. Where have I gone wrong?
Bench, curls, and flyes? Not a particularly effective workout.
Skull Crushers before Presses? Not very good planning.
Leaving out deadlifts? They are a basic/foundation exercise.
You need to keep reading...
It would help if you read my post (why I'm not deadlifting) and actually answered my question. Whats the point of the board if you're going not going to help?
Why is Curls, bench and flys not effective? Why not work triceps before press (though that is not neccesarily the order I use)? I have read and thats why my routine isn't 15 different iso excerizes each day while working every day of the week and eating 1500 calories. Now I'm asking for specific help. If you don't want to give it, thats fine. Don't post.
Personally, I think it's strange that you're worried about getting hurt deadlifting, but you squat. IMHO, squatting is just as dangerous and technical, if not more so than deadlifting. With deadlifting if you aren't going to make the lift, you can just drop the weight. Dumping the weight squatting is much different.
Last edited by BigTallOx; 08-05-2009 at 03:03 PM.
I guess I could just say, "that routine is awsome. Good luck to you." and be done with it.
But, you wanted advice and obviously don't have a lot of experience. I told you to read the forum because you'll learn a lot more that way. I could feed you a dozen different routines that are better than that one, but you wouldn't learn anything. So, I'd check the e-attitude and get to reading...
OP is gonna have to explain why he will squat but not deadlift.
Stop making excuses and get to pulling. (and reading)
I appreciate the help. I mentioned why I don't deadlift. It has nothing to do with it being riskier than squating, it has to do with comfort level. I've squated before in sports workouts but I've never deadlifted. If I had someone to show me (in person) the proper form then I'd consider it. For most of you, if you hurt yourselves the worst case scenario is a medical bill and time off work. For me it is a medical discharge and then end of my career.
Does that you're not tearing apart the routine (other than the order) mean that its not terrible? Is there anything specifically you would add or change except for deads?
Your excuse is weak. Dont let you will tag along on that journey.
If you can squat you sure as hell can deadlift. If you cant deadlift because you are concerned about form then you probably shouldnt be squatting.
Go read the Starting Strength Sticky and the Texas Method Sticky.
Last edited by ZenMonkey; 08-05-2009 at 05:15 PM.
deadlifts are my favourite excersize, i would do them everyday if i could. I have a hip injury from a car crash several years ago and like you i was worried about deadlifting but deadlifting has stregthened my core and its just a great excersize and its not hard to learn. If you do deadlifts you are less likely to hurt your back. BUT if you are determined not to dead lift you should probaly add Dips instead of flys and chin ups instead of curls.
Last edited by BigTallOx; 08-05-2009 at 08:58 PM.
Many of us are in the same boat. A lot of these guys work manual labor jobs. If they mess up our backs, they're out of a career too. Plus, I thought the military was supposed to make you "Army Tough"