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Thread: Training regime - Good or Bad

  1. #1
    Wannabebig Member
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    Training regime - Good or Bad

    Hi there, I am hoping to get some remarks on my training regime. I am somewhat of a hardgainer, so any help would be appreciated. What changes do any of you think that I need to make.

    MONDAY - BACK/BI's
    Pullups = 1X10, 3 x 5
    Dumbell Rows = 1 x 8, 2 x 5
    Lat Pulldown = 3 x 5
    T - Rows or Bent over rows = 3 x 5
    Barbell Curl = 1x8, 3x5
    EZ Barbell Curl = 3x5
    Concentration Curl = 3x8-10

    TUESDAY - LEGS
    Squats = 1x10, 3x5
    Leg Press = 3x5
    Deadlifts = 3x5
    Leg Extensions = 3x6
    Leg Curls = 3x6
    Standing Calf raises = 3x12
    Seated Calf raises = 3x12


    Wednesday - Off

    Thursday - Chest/Triceps
    DB Press = 1x10, 3x5
    DB Incline Press = 3x5
    DB Decline Press = 3x5
    DB Flyes = 3x10
    Skullcrushers = 1x8, 2x5, close grip bench right after failure.
    Tricep Pushdowns = 3x5
    Dips = 3x5, with added weight


    Friday - Shoulders
    Arnold Press = 1x10, 3x5
    Upright rows = 1x8, 2x5
    DB shoulder Press = 3x5
    Lateral raises = 3x8
    DB front raise = 3x8
    Rear DB flyes = 3x8
    DB shrugs

    Note : I go to failure on 90% of my sets.
    I also do abs every second day (cable crunches, leg raises, crunches). I also train forearms twice a week.






  2. #2
    "Tuna Boy" NateDogg's Avatar
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    Looks like a lot of volume for bi's and tri's to do right after back and chest. IMO, you don't need to do that much if you pre-exhaust them during the major movements.

    ND
    "damn...can't beat logic like that.
    NAte is exactly right." - Tryska

  3. #3
    Wannabebig Member
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    Sorry, my mistake, I actually switched to back/tris, and chest/bis now. It enabled me to use more weight on my arms.

  4. #4
    Extremely Disturbed
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    Re: Training regime - Good or Bad

    You are overtraining. A better rep scheme for both strength and hypertrophy is 6-10 for the upper body, and 8-12 for the lower body.

    Originally posted by djchoirboy
    Hi there, I am hoping to get some remarks on my training regime. I am somewhat of a hardgainer, so any help would be appreciated. What changes do any of you think that I need to make.

    MONDAY - BACK/BI's
    Pullups = 1X10, 3 x 5
    Dumbell Rows = 1 x 8, 2 x 5
    Lat Pulldown = 3 x 5
    T - Rows or Bent over rows = 3 x 5
    Barbell Curl = 1x8, 3x5
    EZ Barbell Curl = 3x5
    Concentration Curl = 3x8-10


    Drop the lat pull downs, but keep the PULLUPS.

    Choose one, as doing both is redundant:
    Dumbell Rows = 1 x 8, 2 x 5
    T - Rows or Bent over rows = 3 x 5

    Choose one, as doing both is redundant:
    Barbell Curl = 1x8, 3x5
    EZ Barbell Curl = 3x5

    There is no need to do more than a total of 5 sets for biceps.

    TUESDAY - LEGS
    Squats = 1x10, 3x5
    Leg Press = 3x5
    Deadlifts = 3x5
    Leg Extensions = 3x6
    Leg Curls = 3x6
    Standing Calf raises = 3x12
    Seated Calf raises = 3x12


    Move the deads to BACK DAY. I'd replace leg curls with SLDLS.

    Choose one, as doing both is redundant:
    Standing Calf raises = 3x12
    Seated Calf raises = 3x12


    Wednesday - Off

    Thursday - Chest/Triceps
    DB Press = 1x10, 3x5
    DB Incline Press = 3x5
    DB Decline Press = 3x5
    DB Flyes = 3x10
    Skullcrushers = 1x8, 2x5, close grip bench right after failure.
    Tricep Pushdowns = 3x5
    Dips = 3x5, with added weight


    If you mean to keep all three chest presses, drop the sets to 2 a piece. I'd drop the flyes and reduce the tricep pushdowns to 2 sets. Are you doing the dips for chest or triceps? You should drop them if you're doing them for tri's if you aim to keep the pushdowns.

    Friday - Shoulders
    Arnold Press = 1x10, 3x5
    Upright rows = 1x8, 2x5
    DB shoulder Press = 3x5
    Lateral raises = 3x8
    DB front raise = 3x8
    Rear DB flyes = 3x8
    DB shrugs


    For shoulders you need one movement for each of the three heads. Front (anterior head): an OH press , Side (lateral head): lateral raies or upright rows, and Rear (posterior head): Rear Deltoid Raises which you could also move to BACK day as the rear delt is hit then as well.

    Note : I go to failure on 90% of my sets.
    I also do abs every second day (cable crunches, leg raises, crunches). I also train forearms twice a week.


    No need to train abdominals more than twice a week.


    H

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