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Thread: My routine: Please analyze

  1. #1
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    My routine: Please analyze

    Recently, I've been working on a change in my routine. Please analyze. I am looking to gain strength as opposed to bodybuilding, and am fairly balanced at this point. I do 5 sets of each exercise and take a day off between the listed days. The exercises are done in the order listed. On the days with "Exercise1 OR Exercise 2", I alternate between the two and just do one of them per given workout. For most of the exercises, I start at 8 and work up to 15 reps before adding weight, However I do fewer reps on Deadlifts.

    Day 1
    Deadlifts
    Bent Over Rows
    Rear Delt Rows
    Reverse-Grip Curls OR Prone Incline Curl (should I do the Curl as opposed to the reverse curl?)

    Day 2
    BB Bench Press OR Incline Bench Press
    BB Military Press OR Side Lateral Raises
    Standing Triceps Extensions
    Self Resistance Neck Work

    Day 3
    Squats
    Pullovers
    Lunges OR SLDL
    Calf Raise

  2. #2
    Senior Member DNL's Avatar
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    why do you want to start with 8 reps and work up to 15 reps before adding weight?

  3. #3
    Banned Tofer's Avatar
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    If you're looking for strength try to keep your rep range closer to 5-6 or even less than that. 8-15 is more suited to bodybuilding (although if you're eating enough you'll definitely get bigger either way).

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    Quote Originally Posted by Tofer
    If you're looking for strength try to keep your rep range closer to 5-6 or even less than that. 8-15 is more suited to bodybuilding (although if you're eating enough you'll definitely get bigger either way).
    OK. I'll try that, but how does the exercise breakout look?

  5. #5
    Senior Member Iron Bull's Avatar
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    Do you work your chest?

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    Quote Originally Posted by Iron Bull
    Do you work your chest?
    Day 2: Bench Press or Incline Bench Press. Should I do both or just one?

  7. #7
    Senior Member Iron Bull's Avatar
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    Quote Originally Posted by Sampson777
    Day 2: Bench Press or Incline Bench Press. Should I do both or just one?
    Both, but I would use dumbbells for one of them.

  8. #8
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    Quote Originally Posted by Iron Bull
    Both, but I would use dumbbells for one of them.
    I don't have any dumbells, and I just spent quite a bit of money on a new bench, so I can't get any now.

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    How does the rest of the exercise breakout look?

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    Which would be better: This

    Day 1
    Deadlifts
    Bent Over Rows
    Rear Delt Rows
    Reverse-Grip Curls OR Prone Incline Curl (should I do the Curl as opposed to the reverse curl?)

    Day 2
    BB Bench Press OR Incline Bench Press
    BB Military Press OR Side Lateral Raises
    Standing Triceps Extensions
    Self Resistance Neck Work

    Day 3
    Squats
    Pullovers
    Lunges OR SLDL
    Calf Raise

    OR this:

    Day 1
    Deadlifts
    Bent Over Rows
    Rear Delt Rows
    Reverse-Grip Curls
    Prone Incline Curl (should I do the Curl as opposed to the reverse curl?)

    Day 2
    BB Bench Press
    Incline Bench Press
    BB Military Press
    Side Lateral Raises
    Standing Triceps Extensions
    Self Resistance Neck Work

    Day 3
    Squats
    Pullovers
    Lunges
    SLDL
    Calf Raises

    Or would you make other changes, or is it good as is?
    Last edited by Sampson777; 08-16-2006 at 04:26 PM.

  11. #11
    Senior Member Iron Bull's Avatar
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    Do the second one, but put the military press as your first exercise.

    BB Bench Press
    Incline Bench Press
    BB Military Press
    Side Lateral Raises
    Standing Triceps Extensions
    Self Resistance Neck Work

    Like this, trust me it works.
    BB Military Press
    BB Bench Press
    Incline Bench Press
    Side Lateral Raises
    Standing Triceps Extensions
    Self Resistance Neck Work

  12. #12
    Senior Member DNL's Avatar
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    why would you want to do mili press before chest?

  13. #13
    Senior Member Iron Bull's Avatar
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    Quote Originally Posted by DNL
    why would you want to do mili press before chest?
    If you did it after, you wouldn't be able to do the same amount of weight for the number or reps. Simple, your shoulders would be more fatigued. You see after your done with military press it kind of gives your shoulder a break, but still kind of works the front delt with the bench press. At the same time working your chest. After the incline you would do the laterals to emphasize the side delts more. It all works together without the overkill.

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  15. #15
    Senior Member DNL's Avatar
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    and what if after mili-press your shoulders and tris get tired and your bench suffer? =)

  16. #16
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    Here is the final:

    Day 1
    Deadlifts
    Bent Over Rows
    Rear Delt Rows

    Reverse Curl OR
    Hammer Curls
    ALT to the above curls:Prone Incline Curl OR
    Curl

    Day 2
    BB Bench Press OR
    Decline Bench Press

    BB Military Press OR
    Upright Rows

    Lying Triceps Extensions
    Self Resistance Neck Work

    Day 3
    Squats
    Pullovers
    Lunges OR
    SLDL
    Calf Raise

    For the Pullovers being on Day 3, I got this from another forum from a professional trainer:
    Here's my thinking....
    Pull-Overs will do the most good when done after the rib cage fascia are warmed up thoroughly and stretched like from very heavy breathing at full lung capacity. Squats and running uphill are two quick exercises that guarantee that. If the ribs are restricted because the connective tissue isn’t pliable enough the pull-overs will less effective.

  17. #17
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    Quote Originally Posted by Sampson777
    Here is the final:

    Day 1
    Deadlifts
    Bent Over Rows
    Rear Delt Rows

    Reverse Curl OR
    Hammer Curls
    ALT to the above curls:Prone Incline Curl OR
    Curl

    Day 2
    BB Bench Press OR
    Decline Bench Press

    BB Military Press OR
    Upright Rows

    Lying Triceps Extensions
    Self Resistance Neck Work

    Day 3
    Squats
    Pullovers
    Lunges OR
    SLDL
    Calf Raise

    For the Pullovers being on Day 3, I got this from another forum from a professional trainer:
    Here's my thinking....
    Pull-Overs will do the most good when done after the rib cage fascia are warmed up thoroughly and stretched like from very heavy breathing at full lung capacity. Squats and running uphill are two quick exercises that guarantee that. If the ribs are restricted because the connective tissue isnít pliable enough the pull-overs will less effective.
    For Day 2, don't do upright rows, they can be harsh on the RC. Stick with MP.

    As for the rest it looks fairly decent. I'd switch to a 3 set routine as opposed to a 5 set, but if you can handle it go for it.

  18. #18
    Senior Member Doobs's Avatar
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    The first routine you posted was the best, I would just do chins instead of rear delt rows, and do both lunges and SLDL on the same day. There's too much curling in that last routine and upright rows are just a bad lift. IMO the pullovers after squats is a load of crap.

  19. #19
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    Quote Originally Posted by Doobs
    The first routine you posted was the best, I would just do chins instead of rear delt rows, and do both lunges and SLDL on the same day. There's too much curling in that last routine and upright rows are just a bad lift. IMO the pullovers after squats is a load of crap.

    Too much curling? Maybe I read it wrong but it sound like he is only doing ONE type of curl (see the OR's)

    As for pullovers after squats I used to do them and I noticed results. Granted they weren't significant but any improvement is good.

  20. #20
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    Quote Originally Posted by Doobs
    The first routine you posted was the best, I would just do chins instead of rear delt rows, and do both lunges and SLDL on the same day. There's too much curling in that last routine and upright rows are just a bad lift. IMO the pullovers after squats is a load of crap.
    I am only doing one type of curl in each workout that has curls. Read the OR's. It alternates with different types. Also, you said upright rows are a bad lift. Please explain.

  21. #21
    Senior Member Doobs's Avatar
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    OK I gotcha on the curling, you just don't need to put too much thought into the curls if you do them at all. Upright rows are bad for your rotator cuffs. Any kind of OH pressing is safer and more productive.

  22. #22
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    Quote Originally Posted by Doobs
    OK I gotcha on the curling, you just don't need to put too much thought into the curls if you do them at all. Upright rows are bad for your rotator cuffs. Any kind of OH pressing is safer and more productive.
    Here is a good description of upright rows. Maybe they are bad if you use improper form.
    Hold your hands straight out to your sides so the hands and elbows are even with the top of your shoulders. Now without moving your elbows let your hands hang down. That should be the approximate position/width of your hands on the bar.

    Keep your shoulder blades together and chest up as much as possible to avoid shoulder impingement .

    When your row don't let the elbows go higher than the shoulders and pause at the top.

    The only other thing is to keep the bar very close or even touching your body through the entire movement.
    Last edited by Sampson777; 08-18-2006 at 07:14 PM.

  23. #23
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    I have always read that upright barbell rows are one of the most dangerous exercises you can do while stile practicing good form. In other words, you can do them with perfect form and they're still quite damaging to your shoulders (your RC's I'm assuming).

    With all the exercises out there and different ways of hitting your shoulders, I just don't see the need for them myself.

  24. #24
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    My focus is bodybuilding. Powerlifting is just too hard on me.

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