Feedback on performed exercises

[SayWhat]

Hi all

Currently I'm performing the following exercises:

dumbbell curl
shrugs
flies
arm curl machine
bench press
incline seated bench press with plate loaded machine
squats
deadlifts
seated high row
triceps pull down
biceps training with a cable tower
shoulder press machine
barbell pull down
pec dec machine
cable flies
reverse fly machine

I'm thinking about quiting the deadlifts and instead use the seated high row as alternative. I know deadlifts is better, but it simply is not my cup of tea...

Is this a good schedule? Are there any exercises I can leave out, some I have to incorporate?

Thanks!

 

[switch]

do whatever the fvck you like.

FYI
noobs need a STRENGTH BASE. curling 2 kgs aint gonna do jac for you.you need to curl 50kgs (110lbs) for 10 reps till you can benefit from a curl

 

[Purefilth]

Hi all

Currently I'm performing the following exercises:

dumbbell curlaccessory - do after rows
shrugsok, nothing wrong with adding theres
fliesgood for building chest - do incline flat and decline
arm curl machinescrap it
bench pressawesome
incline seated bench press with plate loaded machinegood but to build upper chest use fly
squatsawesome
deadliftsawesome do not scrap
seated high rowwill touch rear delts and a bit on traps - I prefer standing upright row
triceps pull downnot bad, but use different triceps workouts to hit them from all angles
biceps training with a cable towernope
shoulder press machinegives me pain - use a bar and do it free standing
barbell pull downyou mean lat pulldown? good
pec dec machinepointless unless youre in a bodybuilding comp and training for that
cable fliesgood
reverse fly machineaccessory - use wide grip standing rows

I'm thinking about quiting the deadlifts and instead use the seated high row as alternative. I know deadlifts is better, but it simply is not my cup of tea...
NO! DO NOT DO THIS
Is this a good schedule? Are there any exercises I can leave out, some I have to incorporate?

Thanks!

pullups
dips
both weighted and bodyweight these are far superior to your bicep curls and tricep pulls.

Rows - seated, bent over, Yates's,
Dumbell Pullovers
Overhead Press. - standing, not the machine
Dumbell work on... press - incline, overhead, flat AND decline
One Arm Dumbell Rows

all these are compound moves that you need.

DO NOT DROP DEADLIFTS
If you "LIFT" but don't squat or deadlift then I don't know what the fvck you think you're doing, but it sure as hell aint lifting!

Add in Frontsquats - they're an extremely underrated excersize and I think they are absolutely brilliant - nothing has done better for my all over strength than this and deadlifts.

they hit your whole body so hard and I never had definition in my quads until I started these.

I recently started my buddy on them and he never trained legs before - now hes recognised how much they do after only a month and he does them too.

have a look through my training log if you're after bodybuilding training you'll see the baseline of moves you should be doing.

 

[[S]alvatore]

Hi all

Currently I'm performing the following exercises:

dumbbell curl
shrugs
bench press
squats
deadlifts
barbell/dumbbell overhead press
triceps pull down/lying tricep extensions
barbell row

I'm thinking about quiting the deadlifts and instead use the seated high row as alternative. I know deadlifts is better, but it simply is not my cup of tea...

Is this a good schedule? Are there any exercises I can leave out, some I have to incorporate?

Thanks!

Leave the exercises still listed, dump the others.

Why are deadlifts not your cup of tea? Is the exercise too difficult? Seated rows are not an alternative to deadlifts, no exercise is. If you're physically capable of performing the movement (no existing injuries or illness) you have no excuse. Have a look at switch's log, he was in a wheelchair not long ago, now he's deadlifting like a madman.

Don't be afraid of hard work. Hard work is what seperates the champions from the mediocre.

 

[switch]

this is why i hate giving advice to newbs.
No matter what u do,they CLING to their fvcking isolations like beta afcs hitting on fat club chicks at 2 am.desperate,pathetic and useless.

 

[SayWhat]

Nobody said I was going to cling to my exercises Switch, that's why I'm here, to ask for what I could do better.

I think I perform deadlifts wrong, I started with low weights to get my posture right (Stronglifts), but now with more weights when I look into the mirror my back is slightly arched instead of straight when lifting. Should I lower the weights back then? But then I can do 15 or more reps...

Thanks for the advice!

Like I said, I performed Stronglifts, did not finish the program for the deadlifts (left 4 weeks over), mainly because of the back problem (I think it's about 2 weeks now I haven't performed a deadlift. So I do have some strength. Does it change your advice if I just want to have a nice body, strength is not my main goal... So the typical beachbody figure.

 

[switch]

pull ups,lat downs,shrugs and lots of rows. Do 5sets of 8 for all of them it will give u a beach body.
LOTS OF SHRUGS AND ROWS.do them every day.

The back problem is due to a tight inflexible hamstring,it will resolve by daily stretching.
Anyway Deadlifts can wait till ur back/hamstring is stronger/flexible

 

[SayWhat]

So 5x8 will give me more benefits then 3x8? I started with 3x8 after the stronglifts program because I read this information the most on the internet. But 5 sets will be more beneficial?

The exercises I will perform from now on and based on combined information from this thread (please feel free to adjust this as probably there will be too much in here):

pull up
lat pulldown
biceps curl
bench press
squats
deadlift (I will do (try) it once a week)
shrugs
rows
dumbbell overhead press
triceps pull down
triceps extension
dips
barbell row (although I have tried this once and had the same back problem as with deadlifts)
flies
incline seated bench press
seated high rows
cable flies
wide grip standing rows
shoulder press
dumbbell row

Also, I have another question, should I perform the exercises which focuses on a particular muscle after each other, or (like I do now) perform lets say the bench press, then biceps and then another chest exercise?

Thanks!

 

[switch]

1. 5 sets is to increase the volume.your back is a shishow of weakness and you need to strengthen it in a hurry.hence 5 sets on the exercises i told you.

2.nah you dont really need any logical way of arranging the exercises.lifting isnt logical.do what goes along with your mood.

example: today i was front squatting, then i saw a faggot showing off his 13" biceps every fvcking time between his 60kg "quarter benches".
i attempted a 100kg military press for singles X 10 sets. after my sets i told him "open your veins faggot"

^ see? my mood determines everything.i even got a PR bcuz i hated that mofo.

dont fret about the program ,just get in there and lift heavier every session. AIM for a 100kg squat for now.

 

[SayWhat]

Ok thanks again.

Do you suggest supplements for beginners? Or is better to take them when I get bigger and need more and more calories?

At the moment this is what I eat:

80g oatmeal with 250ml of fat free milk (the rest of the can (750ml) I drink during the day)
4-5 slices of bread with chicken/tuna/turkey
A can of tuna (155g)
250g of fat free cheese
Dinner (this is what is made, I calculated it to be an average of 40g protein, 80g of kh and 10g of fat)
40g of almonds

With this I come at 2600kcal per day and this is what I need calculated with the Katch-McArdle method (I'm quite short...)

 

[Purefilth]

Take them if you want to, but I only take them now cuz they make my calories up.

Basically I never needed them, but I always felt better for hhaving protein directly after a workout, trying to get that anabolic window.

 

[foreverAFC]

spend more of your time/energy doing :

clean and press
squat
deadlift

 

[switch]

spend more of your time/energy doing :

clean and press
squat
deadlift

yeah i told him that.but....noobs looove their isolations. much like crack for a crack addict hoodie ...

 

[foreverAFC]

yeah i told him that.but....noobs looove their isolations. much like crack for a crack addict hoodie ...

last night at the gym some out of shape guy asked me for advice on what to do, so i told him to do deadlifts and i showed him how, and explained to him how how the full body lifts are more bang for your buck, and he did one set and then told me it felt weird and he believed he needed to go do more biceps before he is ready to do deadlifts

 

[SayWhat]

Switch I do appreciate your input and I'm here to get it all better as I think my results over this period of time I've been going to the gym could have been a lot better. I was just giving a combination of what you suggested with what Salvatore and Purefilth were saying.

I understand and I fell (maybe indeed still fall) in the boat of 'why shouldn't I do isolation exercises' because I can't understand how for example my biceps will be trained with compound exercises. There is simply too much contradicting information of what to do for newbies, so I basically believed what my logical mind said was the right thing. If I would include isolation exercises (and please do me believe me, I'm not going to if my new schedule here under is sufficient), would it be more detrimental than if I would do not for muscle mass gains? I'm asking this because I like to know how it works, because now my mind says 'if you stimulate them more, you'll see more' as I think this is logical thinking?

But since I do want to get my beachbody and I do believe you guys since you are in it far longer then me, I will try this approach:

deadlifts (5x8)
squats (5x8)
pullups (5x8)
rows (5x8) (you guys mean barbell rows or the cable rows? I assume the former)
shrugs (5x8)
lat downs (5x8) (palms facing inward or outward, close grip or wide grip?)
bench press (3x8)
dumbbell overhead press (3x8)

Salvatore recommended triceps extension and triceps pull down, Purefilth also dips, according to your advice I shouldn't include these and the above is sufficient?

Thanks!

 

[DanZy]

Go with chin ups rather than lat pulldowns. When you can hit them for reps, add weight
Also, don't bother deadlifting for so many reps. Heavy singles, doubles and triples are by far the best

 

[Purefilth]

Go with chin ups rather than lat pulldowns. When you can hit them for reps, add weight
Also, don't bother deadlifting for so many reps. Heavy singles, doubles and triples are by far the best

I do pullups with weight but I still do lat pulldowns. I feel them More across my back. I sit strict and focus on the lats.

Do the tricep exercises but do them at the end. The majority of your workout should be compound lifts, then if you still have juice after, hit the accessory works.

 

[Krueg]

First of all I need more info. I dont know how long you been lifting weights, how many times a week, what your goals are or even how you split up these exercises or what your progression plan is... For the time being, These are the exercises I would recommend...

Lets call these the Golden 6:

1. Squat
2. Bench Press
3. Deadlift
4. Military Press
5. Barbell Rows
6. ChinUps/PullUps

These are most likely going to be the basic exercises you need. You can throw in some other smaller muscle groups and isolation exercises but, dont major in the minors. The "Golden 6" I listed above will work more muscles then any other machine/isolation exercise. Which, will make you bigger and stronger in the long run.

 

[switch]

summary of programming:
1.Build strength base with compounds
2.add isolations to improve strength base
3.hit 2x body weight on deadlifts

4.switch to bodybuilding
5.hit an increase in chest size and arm size
6.start over from 1.but switch to bb after hitting 2.5xbw on deads.

Why? Bcuz curling 5kgs isnt gonna give u 17" arms.
Curling 80kgs(180lbs) for 10 reps will make ur arms into 17" guns like i do.
Example:
Compounds till u hit 220lbs on deads > add rows and shrugs to assist deads>360lbs on deads> doggcrap >increase arms to 16" > hit 400lbs > doggcrap

Bodybuilding + powerlifting. Best of both worlds.

 

[SayWhat]

I've been lifting a little over 3 months now, my goal is to have a beachbody. I don't really split them up, I just do every exercise everytime I'm in the gym. Helpful advice on splitting up (which exercise when, would be helpful).

How long did it take you Switch to be at the point where you are now? And also when you've hit 2x BW on deadlift? I'm not impatient, I just want to have some sort of time period to be able to track my progress and see if I'm doing it correctly.