Please critique my workout routine

[deadaim89]

Never do Chest and Back on the same day. Spread them as far apart as possbile. You can work shoulder and back on the same day. There is no need to split triceps and biceps. Ive heard nonsense about not doing them on the same day, and its just that nonsense. Make sure you throw in a legs day, which is actually a good addition in the middle of the week to let your chest get some extra days of rest before your next upper body workout.

 

[djtdot]

My 2-day split is going awesome!! Now I weigh 175lbs, up from 172.4 three weeks ago . Most of it is hopefully muscle as I have been taking in enough food and also doing moderate-to-intense cardio as well for 3 times a week, 35-40 min each time by swimming, exercise bike or on the cross trainer.

I have noticed an intriguing problem with myself. On the cross trainer I constantly go upto 75-80% of my max heart rate for more than 20 minutes and am able to talk normally, but if I start to jog and then after 5 minutes I can hear my heart thumping and I get too tired, dunno why. I haven't really jogged that much in my life before. So maybe that's why?

 

[djtdot]

These are the current weights I am lifting

Incline Bench Press

60 x 10
70 x 8 (I started with an empty bar and am adding 10lbs each week)

Military press

35 x 10
45 x 10
55 x 5

Triceps Pulldown
70 x 10
80 x 11
90 x 5

Lats pulldown

10 x 60
10 x 90
8 x 100

Barbell row

35 x 11
45 x 10
55 x 8

Squat(Started with an empty bar and adding 10lbs or more each week)

45 x 15
55 x 15
60 x 12
65 x 8
50 x 20

Deadlift (again started with an empty bar and adding 5-10lbs each week)

10 x 50
10 x 55

 

[djtdot]

Okay so I got selected as a university TA and now I can go to university 3 times a week to workout.

Here is my new routine

Day 1: Chest/Triceps

DB Bench press 3 x 6-10
Incline bench press 3 x 6-10
Dips 2 x 8
Tricep 3 x 6-10

Day 2 Back

Pullups 3 x failure OR lats pulldown 3 x 6-10
Barbell row 2 x 6-10
Deadlift 3 x 6-10

Day 3 Legs/Sholdors.

Military press 2 x 6-10
Squat 4 x 6-15

 

[chale753]

Okay so I got selected as a university TA and now I can go to university 3 times a week to workout.

Here is my new routine

Day 1: Chest/Triceps

DB Bench press 3 x 6-10
Incline bench press 3 x 6-10
Dips 2 x 8
Tricep 3 x 6-10

Day 2 Back

Pullups 3 x failure OR lats pulldown 3 x 6-10
Barbell row 2 x 6-10
Deadlift 3 x 6-10

Day 3 Legs/Sholdors.

Military press 2 x 6-10
Squat 4 x 6-15

Dude im sry but you have got to change that work out! You're never gonna get big doing that! Also I need to know your stats. Whats your max on bench and how much do you weigh. Also what's your intake lk how many calories how many grams of protein and carbc and what about your BCAA's and Mg and Vitamin C and E. Are you doing any of that? When do you do Biceps? Legs and Soulders on ONE day? With FOUR days off a week. Dude thats not cuttin it at all. If you wanna get big you really need to dedicate yourself.
Day One: Chest/Bicep
-step up your work out do at least four sets to each different exercise and you need to do about a good solid 3 to four exercises.
--the reason that you would do bicep and chest together is bc when you do bench you are working out tricep as a secondary
--and you do bicep so that tomorrow they can have time to heal
Day Two: Legs
-workout your legs and be sure you do things lk squat leg press and calf machines
Day Three: Lats/Tricep
-Do your standard Lat pulldowns in front and in back of your head and do four sets
-pullups lots and lots of pullups
-triceps, do skull crushes and dips then do the pulldown machine with a straight bar and a curved bar and then with the rope attachment
Day Four: Lower Back/Traps/Shoulder
-workout your lower back and then shoulders and last traps
-be sure you stick to the four sets on each of the four to three exercises to each muslce
Day Five: I start my cycle over again
Day Six and Seven
-rest on the weekends but pick up where you left off


If you have anyother questions about this routine PM me.

 

[Lifeforce]

Dude im sry but you have got to change that work out! You're never gonna get big doing that! Also I need to know your stats. Whats your max on bench and how much do you weigh. Also what's your intake lk how many calories how many grams of protein and carbc and what about your BCAA's and Mg and Vitamin C and E. Are you doing any of that? When do you do Biceps? Legs and Soulders on ONE day? With FOUR days off a week. Dude thats not cuttin it at all. If you wanna get big you really need to dedicate yourself.

Why does he have to change it? I see nothing wrong with it. He has the most important exercises in there, deads, squats, bench press, press, pull-downs/ups and rows. As McRobert says "Pick a handful of the biggest and best exercises for you then devote years of training getting stronger, and yet stronger in them.". Do you really think a person with a 300 pound bench, 400 pound squat and 500 pound deadlift will be small? What will some puny isolation exercise do for mass that a 500 pound deadlift cannot? Add mass first, then focus on definition and refining symmetry.

If his attention is constantly on trying to improvre the basic exercises he will get bigger. Doing squats, deadlifts and presses will stimulate growth alot more than doing endless sets of triceps and biceps work. If you do not believe me that such small quantity of sets will be effective for growth then I suggest you ask DANTE over at intensemuscle.com who has grown from a mere 130 pound lifter to a 270 pound rock solid juggernaught. He does one set per bodypart. I've grown 50 pounds by doing very few sets. My current routine consist of around 5 sets per training and it makes it possible for me to squat and deadlift twice a week. Isolation exercises would just prolong the recovery time.

Dedication is also about NOT going to the gym to often. Every day I am home from the gym I want to go. I long to the next day so I can go to the gym and lift. The dedication NOT to go to train and instead staying home to rest is equal in importance.

 

[mrRuckus]

My current routine consist of around 5 sets per training and it makes it possible for me to squat and deadlift twice a week.

If you're doing DC why are you squatting and deadlifting twice in a week?

 

[Lifeforce]

If you're doing DC why are you squatting and deadlifting twice in a week?

Because it's not pure DC-training, i've mixed together what works for me.

 

[djtdot]

So it was the first day of my new workout routine

DB bench press: 15 x 15, 20 x 12, 25 x 10, 30 x 8
DB incline bench : 25 x 10, 30 x 6, 30 x 8
Assited dips : 2 x 8
Triceps pushdown: 80 x 12, 100 x 8, 100 x 6.

I have been doing triceps pushdown for a while, so I will change to skullcrushers next week.

 

[EFFORT]

Dude im sry but you have got to change that work out! You're never gonna get big doing that! Also I need to know your stats. Whats your max on bench and how much do you weigh. Also what's your intake lk how many calories how many grams of protein and carbc and what about your BCAA's and Mg and Vitamin C and E. Are you doing any of that? When do you do Biceps? Legs and Soulders on ONE day? With FOUR days off a week. Dude thats not cuttin it at all. If you wanna get big you really need to dedicate yourself.
Day One: Chest/Bicep
-step up your work out do at least four sets to each different exercise and you need to do about a good solid 3 to four exercises.
--the reason that you would do bicep and chest together is bc when you do bench you are working out tricep as a secondary
--and you do bicep so that tomorrow they can have time to heal
Day Two: Legs
-workout your legs and be sure you do things lk squat leg press and calf machines
Day Three: Lats/Tricep
-Do your standard Lat pulldowns in front and in back of your head and do four sets
-pullups lots and lots of pullups
-triceps, do skull crushes and dips then do the pulldown machine with a straight bar and a curved bar and then with the rope attachment
Day Four: Lower Back/Traps/Shoulder
-workout your lower back and then shoulders and last traps
-be sure you stick to the four sets on each of the four to three exercises to each muslce
Day Five: I start my cycle over again
Day Six and Seven
-rest on the weekends but pick up where you left off


If you have anyother questions about this routine PM me.

Disregard all of what that guy said.

You'll make some gains off the routine your doing now. Is it ideal? No and its not something i'd put any of the guys i train on, but its probably 100 times better than what most guys are doing like chale.

So for now keep up with your routine and when u stall out post up here.

 

[chale753]

Why does he have to change it? I see nothing wrong with it. He has the most important exercises in there, deads, squats, bench press, press, pull-downs/ups and rows. As McRobert says "Pick a handful of the biggest and best exercises for you then devote years of training getting stronger, and yet stronger in them.". Do you really think a person with a 300 pound bench, 400 pound squat and 500 pound deadlift will be small? What will some puny isolation exercise do for mass that a 500 pound deadlift cannot? Add mass first, then focus on definition and refining symmetry.

If his attention is constantly on trying to improvre the basic exercises he will get bigger. Doing squats, deadlifts and presses will stimulate growth alot more than doing endless sets of triceps and biceps work. If you do not believe me that such small quantity of sets will be effective for growth then I suggest you ask DANTE over at intensemuscle.com who has grown from a mere 130 pound lifter to a 270 pound rock solid juggernaught. He does one set per bodypart. I've grown 50 pounds by doing very few sets. My current routine consist of around 5 sets per training and it makes it possible for me to squat and deadlift twice a week. Isolation exercises would just prolong the recovery time.

Dedication is also about NOT going to the gym to often. Every day I am home from the gym I want to go. I long to the next day so I can go to the gym and lift. The dedication NOT to go to train and instead staying home to rest is equal in importance.

Hey BUDDY why dont you go ahead and talk to the guys on Muscular Training Development Forum. Yes he will get big but very very slowly. Weightlifting is my LIFE that is what i do. And you have to have dedication to get big. No im not dong endless sets on triceps and biceps i do what has to be done to breakdown the muscle fibers and then recover with the proper nutrient timing that is necessary. That routine that i gave him wasnt even complex it should be done for atleast 3-4 weeks then changed so that the muscles dont get use to it. And just because u see some guy that is just MASSIVE doesnt mean he knows everything and u should follow that so i suggest you stop sucking his **** and learn to figure out what's right and whats wrong by doing the proper research lk i and many others have spent years doing!

 

[chale753]

So it was the first day of my new workout routine

DB bench press: 15 x 15, 20 x 12, 25 x 10, 30 x 8
DB incline bench : 25 x 10, 30 x 6, 30 x 8
Assited dips : 2 x 8
Triceps pushdown: 80 x 12, 100 x 8, 100 x 6.

I have been doing triceps pushdown for a while, so I will change to skullcrushers next week.

See now that's alright, and u said you're going to change it up right? I lk to keep my muscles in shock by changing things up all the time.

 

[Lifeforce]

Hey BUDDY why dont you go ahead and talk to the guys on Muscular Training Development Forum. Yes he will get big but very very slowly. Weightlifting is my LIFE that is what i do. And you have to have dedication to get big. No im not dong endless sets on triceps and biceps i do what has to be done to breakdown the muscle fibers and then recover with the proper nutrient timing that is necessary. That routine that i gave him wasnt even complex it should be done for atleast 3-4 weeks then changed so that the muscles dont get use to it. And just because u see some guy that is just MASSIVE doesnt mean he knows everything and u should follow that so i suggest you stop sucking his **** and learn to figure out what's right and whats wrong by doing the proper research lk i and many others have spent years doing!

Weightlifting is my LIFE too, like it has anything to do with what we discuss.

I trust people who have my genetic makeup. A guy who can turn a person with average genetics who are stuck at 170 and make him a 260 lbs monster time after time I will listen to.

Training with fewer BUT heavy sets will shorten the recovery time immensly. If I can squat 2x a week and add 1 lbs per workout, that's 104 HEAVY squat sessions per year = 104 lbs increase, that's a pretty big increase in mass. Feel free to do alot of extra garbage sets, all you manage is to lengthen the recovery time. More training sessions with strength gains = a heck of a lot more mass. Or does the logic escape you?

And don't forget spending many more years researching every single way of lifting. I'll rather do what works for me and get strong doing my basic exercises twice a week than feed my ego by getting a pump and trying to hit every fibre from ten angles. Why do defining exercises if you are a newbie and have no mass to define? Lift basic lifts until your genetics won't make you bigger, then define what you have.

 

[chale753]

Weightlifting is my LIFE too, like it has anything to do with what we discuss.

I trust people who have my genetic makeup. A guy who can turn a person with average genetics who are stuck at 170 and make him a 260 lbs monster time after time I will listen to.

Training with fewer BUT heavy sets will shorten the recovery time immensly. If I can squat 2x a week and add 1 lbs per workout, that's 104 HEAVY squat sessions per year = 104 lbs increase, that's a pretty big increase in mass. Feel free to do alot of extra garbage sets, all you manage is to lengthen the recovery time. More training sessions with strength gains = a heck of a lot more mass. Or does the logic escape you?

And don't forget spending many more years researching every single way of lifting. I'll rather do what works for me and get strong doing my basic exercises twice a week than feed my ego by getting a pump and trying to hit every fibre from ten angles. Why do defining exercises if you are a newbie and have no mass to define? Lift basic lifts until your genetics won't make you bigger, then define what you have.

How much do you bench?

 

[Lifeforce]

You can check my journal if you feel you need to know.

 

[Arsinel]

Cool.

 

[grr]

Another net-miscommunication gone awry. Both of their descriptions sounded good to me: Chale's for maintenance and a little upper body bulking, centered around the body parts a girl likes; lifeforce's for straight-up bulking.

 

[chale753]

Another net-miscommunication gone awry. Both of their descriptions sounded good to me: Chale's for maintenance and a little upper body bulking, centered around the body parts a girl likes; lifeforce's for straight-up bulking.

Haha...finally some appreciation...and yes i do stay cut with this routine but im in the middle of a cycle right now so im putting on some body fat but that'll go away and i'll be one cut SOB...again!

 

[chale753]

You can check my journal if you feel you need to know.

getting a little flustered are we!lol dude i dont care what u bench im just messing with you!

 

[Lifeforce]

getting a little flustered are we!lol dude i dont care what u bench im just messing with you!

No dude, I'm just showing I have nothing to hide. Bench is by far the weakest movement I have.