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Forum Lifting 101 My training regime *YOUR THOUGHTS*

My training regime *YOUR THOUGHTS*
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8:50 am
June 8, 2010


steddy

Never Never Land

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posts 12
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Hi All,

I wanted to run over my training regime to see what you think of it. I have been doing this for about 6 month, but while i was cutting so no weight gained. Im now down to a resanable weight (When i say reasonable i dont mean my target weight). So decided th gain as much muscle as poss, then cut it as ive missed this summer to get me abs showing. lol.

Age: 24

Weight: 84kg

Hight: 6'0

Muscle weight: 70.5kg

Fat weight: 13.5kg

Fat percentage:16%

Ok so here it is:

 

Monday-chest

Bench press: 1x12,1x10,1x8,1x6

Incline dumbbell press: 1x12,1x10,1x8,1x6

Dumbbell Fly’s: 1x12,1x10,1x8,1x6

Cable cross over’s: 1x12,1x10,1x8,1x6

 

Tuesday-arms

Dips: 1x12,1x10,1x8,1x6

Skull crushers: 1x12,1x10,1x8,1x6

tricep  pulldown: 1x12,1x10,1x8,1x6

Chipups: 3xfailure

Preture curls: 1x12,1x10,1x8,1x6

Incline dumbel curls: 1x10,1x10,1x10

 

Wednesday-rest

 

Thursday: Back

Pullups: 3xfailure

Deadlifts: 5x5

Bent-over Row: 1x12,1x10,1x8,1x6

One arm row: 1x10,1x10,1x10

 

Friday-Legs

Squats: 5x5

Leg press: 1x12,1x10,1x8,1x6

Leg curls: 1x12,1x10,1x8,1x6

Leg extentions: 1x12,1x10,1x8,1x6

Calf  raises: 3x15

 

Saturday-shoulders

Overhead press: 1x12,1x10,1x8,1x6

Shrugs: 1x12,1x10,1x8,1x6

Lateral raises: 1x10,1x10,1x10

Shoulder press: 1x12,1x10,1x8,1x6

 

 
All criticism welcome. I have ALL the big 7 and always start my workout with them and then do isolated afterCool

4:17 pm
June 8, 2010


Darrin

Admin

posts 310
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Well, my initial reaction is what I always have when I see "arms" days.  Why?  Unless you are already lean, and large, and are thinking of competing as a bodybuilder, I see no reason to have an arms day.  Even in my routine that I sell called "Hypertrofreak" which has a body-part-split program, I don't have an arms day.  I have never, ever done a single day of just arms (and needless to say I've never had an arms day in my routines) and I have proportionally pretty big arms because of all the other lifts.  [And by the way, I rarely even do arms-focused exercises like curls - probably 5 times a year I'll do a couple sets of curls AFTER I've already done other compound movements.]

Ok, so with the "don't do arms days" rant over with, I think your routine is pretty good for muscle gain.  But eating is the biggest factor – you can lift "perfectly" and still not gain muscle if your nutrition isn't right.

7:28 pm
June 10, 2010


gregsfc

Rickman, Tennessee

Member

posts 145
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If I worked out five times per week with that much volume and the intensity I workout with, I'd be in a coma after just one week.  I'm doing four workouts plus two cardio sessions per nine days.  I could imagine doing my routine in eight days, but I don't see how someone could maintain good intensity with that much frequency and all that  volume to boot.

What's more amazing to me is how someone could do twenty sets on legs (five being squats) and then go back in the gym the next day.  I got exhausted just reading that routine.

Something else that's interesting.  Sixteen sets for chest on Monday–I do seven at most– and then going right back to chest, delts, and triceps on Tuesday, by starting the workout with dips.  I need two days rest from doing upper-body presses, at minimum, for recovery.  I can't imagine zero days rest for pressing muscles.

I realize genetics plays a big part in recovery time, but Steddy, you must have the genetics of the Austrian Oak, if you can fully recover on this routine.

7:32 am
June 16, 2010


gregsfc

Rickman, Tennessee

Member

posts 145
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Hey Steddy.  I put in my thoughts and hoped Darrin or Cameron would comment on my thoughts.  I'm just an intermediate lifter and I'm somewhat of a hardgainer that tends towards staying lean and I have trouble gaining and maintaining muscle and strength.  So, from my perspective, your doing way too much volume (sets) each workout and working out  too many days per cycle.  But my perspective is in no way, expert advice.

I can workout a maximum of three days per week no matter what kind of routine I'm on, and if I'm lifting instensely (near failure), I can't even keep this up for long without overtraining.   Your routine is double the frequency of mine and probably triple the volume, but if you are making gains, keep it up.  You need to watch your progress very closely however, because at some point, you may start feeling signs of over training.

6:32 pm
June 18, 2010


Cameron

Greensboro, NC

Member

posts 250
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Mind giving some examples of weight you use in most of these???  It's really tough to make up my mind without some.
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