New routine?

[USOC]

Since I'm just coming back to lifting after an impossibly long layoff, I began with a full body routing twice a week. This routine consited of dumbbell bench, dumbbell shoulder press, lat pull down, cable row, squat, and stiff leg deads. I've been doing this for 12 weeks now and while I've had good results, I feel like its time to upgrade to something else now. I was wanting to do a 3 day split where I hit each body part once in a seven day rotation. This is what I have come up with, feel free to point out my numerous mistakes/shortfalls:

Day 1:

Dumbbell bench 2 x 8-10
Incline bench 2 x 8-10
Decline bench 2 x 8-10
Concentration Curls 2 x 10-12
Hammer Curls 2 x 10-12
Preacher Curls 2 x 10-12
Dumbell shoulder press 3 x 10
Front shoulder raises 3 x 10

Day 2:

Squats 3 x 12-14
Leg Press 3 x 12-14
Standing Calf Raises 2 x 20
Seated Calf Raises 1 set to failure
Crunches 2 x 50
Rev Crunches 2 x 50

Day 3:

Lat pulldowns 2 x 10-12
Seated rows 2 x 10-12
Deadlifts 2 x 8-10
Rev tricept pushdowns 3 x 10-12
Rope tricept pushdowns 3 x 10-12
Crunches 2 x 50
Rev Crunches 2 x 50


I recover fairly well so I think with Day 1 on Monday, Day 2 on Wednesday, and Day 3 on Friday, I should be able to keep up and get good gains. I've done splits similar to this in the past, but that was 7 years ago. :oops: Let me know what you guys think.

[USOC]

Since I'm just coming back to lifting after an impossibly long layoff, I began with a full body routing twice a week. This routine consited of dumbbell bench, dumbbell shoulder press, lat pull down, cable row, squat, and stiff leg deads. I've been doing this for 12 weeks now and while I've had good results, I feel like its time to upgrade to something else now. I was wanting to do a 3 day split where I hit each body part once in a seven day rotation. This is what I have come up with, feel free to point out my numerous mistakes/shortfalls:

Day 1:

Dumbbell bench 2 x 8-10
Incline bench 2 x 8-10
Decline bench 2 x 8-10
Concentration Curls 2 x 10-12
Hammer Curls 2 x 10-12
Preacher Curls 2 x 10-12
Dumbell shoulder press 3 x 10
Front shoulder raises 3 x 10

Day 2:

Squats 3 x 12-14
Leg Press 3 x 12-14
Standing Calf Raises 2 x 20
Seated Calf Raises 1 set to failure
Crunches 2 x 50
Rev Crunches 2 x 50

Day 3:

Lat pulldowns 2 x 10-12
Seated rows 2 x 10-12
Deadlifts 2 x 8-10
Rev tricept pushdowns 3 x 10-12
Rope tricept pushdowns 3 x 10-12
Crunches 2 x 50
Rev Crunches 2 x 50


I recover fairly well so I think with Day 1 on Monday, Day 2 on Wednesday, and Day 3 on Friday, I should be able to keep up and get good gains. I've done splits similar to this in the past, but that was 7 years ago. :oops: Let me know what you guys think.

[exmgq]

i get asked several times per week to write a routine for building strength/mass. most folks are surprised at the lack of volume i do but hey.... I weigh over three hundred pounds and weighed 210 four years ago when i started. I actually chubbed up a bit initially but have kept my weight around 300 for the last year and a half while adding some serious muscle. soooo.......

Here’s a generic routine that is a good starting point. This is a mass building routine. Probably less volume than you are used too but very effective. 3 days per week because that’s all most folks can handle if they are training heavy. They key is forced/assisted reps. Painful but very effective if you really want to put on size. This does no include warm ups so that is up to you to make sure you are stretched and plenty warm before performing work sets. A work set is defined as a set that you just barely get all reps or need assistance on one or two reps. If you get all the reps fairly easily then it is a warm up and not a work set. Add abs and cardio on the days off to fit your needs. Limit cardio to 3 times per week for 30 – 45 minutes of low impact cardio as intense cardio burns muscle.


Monday:
Squats 2 x 5
Box squats 2 x 4
Leg presses 2 x 5
Calves (your choice of exercise) 2 x 10

Tuesday:
Wide grip flat bench 2 x 6
Decline medium grip bench 2 x 6
Weighted dips 2 x 10
Upright rows 2 x 5

Thursday:
Dead lifts (rotate variations each week) 2 x 5
Bent over rows 2 x 4
Reverse grip narrow grip pull downs 2 x 6
Standing wide grip curls 2 x 6

Every one of these movements is a mass building exercise. These are the essential movements for putting on size. Rest and nutrition are just as important as lifting, neglect any one of the three and you will not grow. Juice or no juice all will grow with this routine or a similar one. Consistency is the key. Adding 5 lbs to the bar every other week equals 130lbs/year. Not bad considering many are moving the same weight year in year out. Strength gains are the key to growth, not the other way around.

I hope this is helpful to all who read it. I have designed many programs for a variety of athletes with varying needs. If you have special needs such as martial arts, football or gymnastics (to name a few) the program can be altered to accommodate these needs.

[exmgq]

i get asked several times per week to write a routine for building strength/mass. most folks are surprised at the lack of volume i do but hey.... I weigh over three hundred pounds and weighed 210 four years ago when i started. I actually chubbed up a bit initially but have kept my weight around 300 for the last year and a half while adding some serious muscle. soooo.......

Here’s a generic routine that is a good starting point. This is a mass building routine. Probably less volume than you are used too but very effective. 3 days per week because that’s all most folks can handle if they are training heavy. They key is forced/assisted reps. Painful but very effective if you really want to put on size. This does no include warm ups so that is up to you to make sure you are stretched and plenty warm before performing work sets. A work set is defined as a set that you just barely get all reps or need assistance on one or two reps. If you get all the reps fairly easily then it is a warm up and not a work set. Add abs and cardio on the days off to fit your needs. Limit cardio to 3 times per week for 30 – 45 minutes of low impact cardio as intense cardio burns muscle.


Monday:
Squats 2 x 5
Box squats 2 x 4
Leg presses 2 x 5
Calves (your choice of exercise) 2 x 10

Tuesday:
Wide grip flat bench 2 x 6
Decline medium grip bench 2 x 6
Weighted dips 2 x 10
Upright rows 2 x 5

Thursday:
Dead lifts (rotate variations each week) 2 x 5
Bent over rows 2 x 4
Reverse grip narrow grip pull downs 2 x 6
Standing wide grip curls 2 x 6

Every one of these movements is a mass building exercise. These are the essential movements for putting on size. Rest and nutrition are just as important as lifting, neglect any one of the three and you will not grow. Juice or no juice all will grow with this routine or a similar one. Consistency is the key. Adding 5 lbs to the bar every other week equals 130lbs/year. Not bad considering many are moving the same weight year in year out. Strength gains are the key to growth, not the other way around.

I hope this is helpful to all who read it. I have designed many programs for a variety of athletes with varying needs. If you have special needs such as martial arts, football or gymnastics (to name a few) the program can be altered to accommodate these needs.

[iron addict]

The routine EXMGG outlined is MUCH more suitable than the one first posted.

Iron Addict

[iron addict]

The routine EXMGG outlined is MUCH more suitable than the one first posted.

Iron Addict

[exmgq]

bear in mind that this routine is just a starting point and adjustments can be made as needed later. everybody is different and so there is no one routine that will fit everybody. good luck

[exmgq]

bear in mind that this routine is just a starting point and adjustments can be made as needed later. everybody is different and so there is no one routine that will fit everybody. good luck

[USOC]

Perhaps I should have been a little more specific about my goals. With such a long layoff from lifting, I'm in pretty bad shape. I have been following CKD and so far have lost 32 lbs, but still have about 28-30%. My primary focus right now is to lose body fat and gain strength as I have a history of back and knee problems. Is exmgq's plan good for that purpose or no? I mean, I'll pretty much do whatever I need to in order to reach my goals, but I want to be sure what I'm doing is best. And IA, I plan on obtaining your services once I scratch together enough money (damn the out of control costs of weddings!)

[USOC]

Perhaps I should have been a little more specific about my goals. With such a long layoff from lifting, I'm in pretty bad shape. I have been following CKD and so far have lost 32 lbs, but still have about 28-30%. My primary focus right now is to lose body fat and gain strength as I have a history of back and knee problems. Is exmgq's plan good for that purpose or no? I mean, I'll pretty much do whatever I need to in order to reach my goals, but I want to be sure what I'm doing is best. And IA, I plan on obtaining your services once I scratch together enough money (damn the out of control costs of weddings!)

[USOC]

Did I say something stupid or what? No response is not what I expected from this board.


I'm pretty sure I'm going to try exmgq's plan, but I'm not certain it would be a good idea since I'm forced to work out solo. Oh well, I guess I'll just have to figure it out by myself...

[USOC]

Did I say something stupid or what? No response is not what I expected from this board.


I'm pretty sure I'm going to try exmgq's plan, but I'm not certain it would be a good idea since I'm forced to work out solo. Oh well, I guess I'll just have to figure it out by myself...

[iron addict]

You didn't sayanything stupid, I spent all yesterday afternoon and evening on the phone with trainees. You will find everyone here is dedicated to your and other trainnees success, but we can't all spend every hour of the day on the forums.

Yes, exmgg's routine is a fine routine for your purposes.

Iron Addict

[iron addict]

You didn't sayanything stupid, I spent all yesterday afternoon and evening on the phone with trainees. You will find everyone here is dedicated to your and other trainnees success, but we can't all spend every hour of the day on the forums.

Yes, exmgg's routine is a fine routine for your purposes.

Iron Addict

[USOC]

but we can't all spend every hour of the day on the forums.



Sorry, I guess I just have too much time on my hands at work.... :oops:

The bright side of that is that pretty soon I'll have read every post on every message board not blocked by company filters. Maybe then I'll know something about what I'm doing in the gym. :wink:

[USOC]

but we can't all spend every hour of the day on the forums.



Sorry, I guess I just have too much time on my hands at work.... :oops:

The bright side of that is that pretty soon I'll have read every post on every message board not blocked by company filters. Maybe then I'll know something about what I'm doing in the gym. :wink:

[Mojo]

There arent many boards that are worth reading bro ! Useful info is scarce. Hang around and read the Man´s articles, great place to start.

[Mojo]

There arent many boards that are worth reading bro ! Useful info is scarce. Hang around and read the Man´s articles, great place to start.

[USOC]

There arent many boards that are worth reading bro ! Useful info is scarce. Hang around and read the Man´s articles, great place to start.


I'm finding that out...slowly but surely.

[USOC]

There arent many boards that are worth reading bro ! Useful info is scarce. Hang around and read the Man´s articles, great place to start.


I'm finding that out...slowly but surely.

[exmgq]

lifting weights esp routines greared for strength/size gains are not the cornerstone to loosing BF. Proper nutrition and cardio are. All my routines are based on core movements. I dont think I enlist any iso movements in any of my routines unless I have someone who may have a disability or some very specific need. In the routine i listed for you calves is the only thing close to an iso movement.

May I ask why you are forced to work out solo? I work out by myself alot but get a spot when needed if possible. I try to schedule my workouts when i know someone will be at the gym to help if needed. But regardless sometimes a little ingenuity will be necessary esp when trying to do forced/assisted reps. If you train at a gym try to go when the crowd is there (ususally monday and tuesday evening at our gym) to make sure you can get a spot. benching is the only lift i normally need a spot on unless i am doing singles and dbls on squats but that is just the last few weeks before a meet. good luck bro and dont get discouraged. i hope your boss aint reading your posts. :D

[exmgq]

lifting weights esp routines greared for strength/size gains are not the cornerstone to loosing BF. Proper nutrition and cardio are. All my routines are based on core movements. I dont think I enlist any iso movements in any of my routines unless I have someone who may have a disability or some very specific need. In the routine i listed for you calves is the only thing close to an iso movement.

May I ask why you are forced to work out solo? I work out by myself alot but get a spot when needed if possible. I try to schedule my workouts when i know someone will be at the gym to help if needed. But regardless sometimes a little ingenuity will be necessary esp when trying to do forced/assisted reps. If you train at a gym try to go when the crowd is there (ususally monday and tuesday evening at our gym) to make sure you can get a spot. benching is the only lift i normally need a spot on unless i am doing singles and dbls on squats but that is just the last few weeks before a meet. good luck bro and dont get discouraged. i hope your boss aint reading your posts. :D

[zlifter33]

Perhaps when you absolutely can't get a spot on bench, you could set up a bench in the rack and rest pause until you get your prescribed reps. I have switched to this since I couldn't count on a quality spot at the time of day I was training, and it has worked out well. The pins set at a position where you won't hit them when you bring the weight down to your chest, but if you get into trouble you can just push the bar back towards your head and they will take the weight off you. I am just throwing this out there as an idea, but I am certainly no expert. Good luck and nice job on your work so far.

[zlifter33]

Perhaps when you absolutely can't get a spot on bench, you could set up a bench in the rack and rest pause until you get your prescribed reps. I have switched to this since I couldn't count on a quality spot at the time of day I was training, and it has worked out well. The pins set at a position where you won't hit them when you bring the weight down to your chest, but if you get into trouble you can just push the bar back towards your head and they will take the weight off you. I am just throwing this out there as an idea, but I am certainly no expert. Good luck and nice job on your work so far.

[alien]

Perhaps when you absolutely can't get a spot on bench, you could set up a bench in the rack and rest pause until you get your prescribed reps. I have switched to this since I couldn't count on a quality spot at the time of day I was training, and it has worked out well. The pins set at a position where you won't hit them when you bring the weight down to your chest, but if you get into trouble you can just push the bar back towards your head and they will take the weight off you. I am just throwing this out there as an idea, but I am certainly no expert. Good luck and nice job on your work so far.

That's a great idea. It is hard to find a good spot most of the time. Most just want to lift the weight off of you. :x

[alien]

Perhaps when you absolutely can't get a spot on bench, you could set up a bench in the rack and rest pause until you get your prescribed reps. I have switched to this since I couldn't count on a quality spot at the time of day I was training, and it has worked out well. The pins set at a position where you won't hit them when you bring the weight down to your chest, but if you get into trouble you can just push the bar back towards your head and they will take the weight off you. I am just throwing this out there as an idea, but I am certainly no expert. Good luck and nice job on your work so far.

That's a great idea. It is hard to find a good spot most of the time. Most just want to lift the weight off of you. :x

[exmgq]

I posted this in another thread about benching in the rack. you may find it interesting.

"just to add to what ia said. because of shoulder problems i dont do any raw flat benching. tuesdays is board presses and lockouts. staurday is shirt work. with this routine my shoulders give me no problems. I discovered another intersting tool a couple of tuesdays ago as well. there was no one at the gym to hand off or hold the boards for me. so i set up in the power rack with the bar about 6" off my chest and did 3x3 adding 30lbs ea set. then i moved the pins up to about 8" off my chest and continued 3x3. then i moved it up to 10" or so and did another 3x3. my shoulders never gave me any problems and my chest/delts/tris were spanked. I went home a happy man with a tremedous workout. its the bottom of the bench that bothers me. i guess the shoulder joint is seperated/stretched just a bit and this is what causes my pain."


You guys may wanna try this sometime just for a switch one day and see what you think. I think i started with 315 and worked up to 525 before i pettered out and had to drop weight the last set to gat a set in. I also do these with a medium grip (pinkies on the rinds).

[exmgq]

I posted this in another thread about benching in the rack. you may find it interesting.

"just to add to what ia said. because of shoulder problems i dont do any raw flat benching. tuesdays is board presses and lockouts. staurday is shirt work. with this routine my shoulders give me no problems. I discovered another intersting tool a couple of tuesdays ago as well. there was no one at the gym to hand off or hold the boards for me. so i set up in the power rack with the bar about 6" off my chest and did 3x3 adding 30lbs ea set. then i moved the pins up to about 8" off my chest and continued 3x3. then i moved it up to 10" or so and did another 3x3. my shoulders never gave me any problems and my chest/delts/tris were spanked. I went home a happy man with a tremedous workout. its the bottom of the bench that bothers me. i guess the shoulder joint is seperated/stretched just a bit and this is what causes my pain."


You guys may wanna try this sometime just for a switch one day and see what you think. I think i started with 315 and worked up to 525 before i pettered out and had to drop weight the last set to gat a set in. I also do these with a medium grip (pinkies on the rinds).

[USOC]

Unfortunately none of my friends work out at the same times as I do and because of work I'm not able to alter the times I visit the gym. As far as finding a spotter among the herd of idiots that are just standing around? Forget it, the place I visit is a three ring circus of stupidity. There are children and old people draped all over most of the machines and benches and the few guys who look like they should be trusted with spotting duty have chicks draped all over them. Ah well, I'm not too worried as I'll find some solution (I like exmgq's ideas) to my spotter woes.

Last night because my lower back was bothering me I only went 75% on squat and then went very heavy on leg press and hack squat (instead of box squat as there was some kids doing some kind of jumping exercise on the box that I would have used). I was able to get a new high on the leg press and the hack squat, almost a 10% increase on both. So it was a good day over all.

[USOC]

Unfortunately none of my friends work out at the same times as I do and because of work I'm not able to alter the times I visit the gym. As far as finding a spotter among the herd of idiots that are just standing around? Forget it, the place I visit is a three ring circus of stupidity. There are children and old people draped all over most of the machines and benches and the few guys who look like they should be trusted with spotting duty have chicks draped all over them. Ah well, I'm not too worried as I'll find some solution (I like exmgq's ideas) to my spotter woes.

Last night because my lower back was bothering me I only went 75% on squat and then went very heavy on leg press and hack squat (instead of box squat as there was some kids doing some kind of jumping exercise on the box that I would have used). I was able to get a new high on the leg press and the hack squat, almost a 10% increase on both. So it was a good day over all.

[exmgq]

congrats on the prs. I have had to train a couple of spotters. (trained to spot) it is worth the tme invested. like i said benching is the one movement that i like a spot on. esp with board presses as I need a spotter and a holder. good luck (that sounds like kicking an extra point lololol)

[exmgq]

congrats on the prs. I have had to train a couple of spotters. (trained to spot) it is worth the tme invested. like i said benching is the one movement that i like a spot on. esp with board presses as I need a spotter and a holder. good luck (that sounds like kicking an extra point lololol)

[USOC]

Ok, I've been following the routine almost exactly as exmgq put in his recommendation. I've had some good gains and want to add a little something to it and see if I can continue to gain. Here's what I have come up with, let me know if there are any major flaws:

Day 1:
Squats
Leg presses
Calf Raises
Weighted Cruches (Heavy)
Hyper-extension

Day 2:
Dumbell Bench
Weighted dips
Dumbell Shoulder Press
Lateral Raises
Rev tri-cept pushdowns
Rope tri-cept pushdowns

Day 3:
Dead lifts
Bent over rows
Wide grip pull downs
Hammer Curls
Standing Wide grip Bar curls

I'd prefer to keep a day of cardio beween days 1 and 2, as well as between 2 and 3 (45-60 min low, moderate intensity) as well as playing basketball on saturday. I also get bit of cardio on sundays as I do yardwork...but I'd say thats more "super" low intensity 8) .

Either way, this is just a revision of what I'm already doing because I do like to change things up. Not that what I'm doing isn't working, because it is. I'm stronger that I've been since I was in highschool (7 years) and I'm also lighter (down 40 lbs in 16 weeks). I tell ya, I can't wait until I get back from my honeymoon in june so I can put IA to work on helping me get in even better shape.


**Edit**
OOPs...I forgot to put that I'll be doing 3 warm up sets and 2 working sets with 8 reps target (meaning that once I hit 9 reps, I add weight that I can get at least 6 reps of the next workout).

[USOC]

Ok, I've been following the routine almost exactly as exmgq put in his recommendation. I've had some good gains and want to add a little something to it and see if I can continue to gain. Here's what I have come up with, let me know if there are any major flaws:

Day 1:
Squats
Leg presses
Calf Raises
Weighted Cruches (Heavy)
Hyper-extension

Day 2:
Dumbell Bench
Weighted dips
Dumbell Shoulder Press
Lateral Raises
Rev tri-cept pushdowns
Rope tri-cept pushdowns

Day 3:
Dead lifts
Bent over rows
Wide grip pull downs
Hammer Curls
Standing Wide grip Bar curls

I'd prefer to keep a day of cardio beween days 1 and 2, as well as between 2 and 3 (45-60 min low, moderate intensity) as well as playing basketball on saturday. I also get bit of cardio on sundays as I do yardwork...but I'd say thats more "super" low intensity 8) .

Either way, this is just a revision of what I'm already doing because I do like to change things up. Not that what I'm doing isn't working, because it is. I'm stronger that I've been since I was in highschool (7 years) and I'm also lighter (down 40 lbs in 16 weeks). I tell ya, I can't wait until I get back from my honeymoon in june so I can put IA to work on helping me get in even better shape.


**Edit**
OOPs...I forgot to put that I'll be doing 3 warm up sets and 2 working sets with 8 reps target (meaning that once I hit 9 reps, I add weight that I can get at least 6 reps of the next workout).

[Stroyer]

Please dont take this in any way as a flame USOC.

But why do people always insist in "adding" something in if and when they are already making progress??

For example if a person is making gains on 4 sets per body part, why do 6? Why try to fix what aint broken, say the person does increase the sets to 6, then he she think 8 and so on..where does it end? if anything even a 2 set increase could result in overtraining, 4 sets to 6 sets is only 2 more sets but results in a 50% increase in total volume.

That is the exact thing that used to always kill my training results, I would say be making great progress on just that 4 sets for chest, the gains would seem to come every week, so I figure shit, if I am making gains of 4 sets, hell 6 sets must do more...nada...does not work that way and I would always eventully end up overtraining and my weights would begin to regress back to where I started at.

Sure some people can make great gains off more volume, but as you stated you are coming back after a long layoff, so take advantage of that, and dont start off out of the gate overtraining..

Just my .02

[Stroyer]

Please dont take this in any way as a flame USOC.

But why do people always insist in "adding" something in if and when they are already making progress??

For example if a person is making gains on 4 sets per body part, why do 6? Why try to fix what aint broken, say the person does increase the sets to 6, then he she think 8 and so on..where does it end? if anything even a 2 set increase could result in overtraining, 4 sets to 6 sets is only 2 more sets but results in a 50% increase in total volume.

That is the exact thing that used to always kill my training results, I would say be making great progress on just that 4 sets for chest, the gains would seem to come every week, so I figure shit, if I am making gains of 4 sets, hell 6 sets must do more...nada...does not work that way and I would always eventully end up overtraining and my weights would begin to regress back to where I started at.

Sure some people can make great gains off more volume, but as you stated you are coming back after a long layoff, so take advantage of that, and dont start off out of the gate overtraining..

Just my .02

[Overload]

I agree with Stroyer. Resist the temptation to add more work. I think about that each time I see good gains. It's because I've been programmed over the years to believe that if 1 routine is working then more of the same must work better. I resist the temptation each time now, but it still crossed my mind.

If you want variety then split some exercises but keep the same low volume. For instance, let's say you wanted to hammer curls and are already doing 3 sets of barbell curls. You can take a set from curls and give that to the hammers. This in turn still give you the same 3 sets of work. Just in different exercises for similar bodyparts. Hope that makes sense. Of course don't go crazy with too much variety. Just keep it basic with exercises that work.

Good luck.

[Overload]

I agree with Stroyer. Resist the temptation to add more work. I think about that each time I see good gains. It's because I've been programmed over the years to believe that if 1 routine is working then more of the same must work better. I resist the temptation each time now, but it still crossed my mind.

If you want variety then split some exercises but keep the same low volume. For instance, let's say you wanted to hammer curls and are already doing 3 sets of barbell curls. You can take a set from curls and give that to the hammers. This in turn still give you the same 3 sets of work. Just in different exercises for similar bodyparts. Hope that makes sense. Of course don't go crazy with too much variety. Just keep it basic with exercises that work.

Good luck.

[ironmichael85]

shit bro after heavy deads, rows, and pulldowns you dont need any other bi work. Bis are easily overtrained. The hardest thing to do as a trainer or someone helping and inexperienced trainee is getting them to drop bi work. Also if youre going doing 8-12 rep sets you would only do 2 sets of one exercise per group, although legs and back can take alil more work so what you have for them looks fine. I promise you if you start with that and drill it youll pack on size if diet and rest are right. Cardio and diet will burn fat not training. LESS IS MORE.

[ironmichael85]

shit bro after heavy deads, rows, and pulldowns you dont need any other bi work. Bis are easily overtrained. The hardest thing to do as a trainer or someone helping and inexperienced trainee is getting them to drop bi work. Also if youre going doing 8-12 rep sets you would only do 2 sets of one exercise per group, although legs and back can take alil more work so what you have for them looks fine. I promise you if you start with that and drill it youll pack on size if diet and rest are right. Cardio and diet will burn fat not training. LESS IS MORE.

[exmgq]

yeah you doin to much. too much shoulder work, too much tri work, too much bi work. if you fresh enought to do all that then you need to increase intensity on the movements i recommended. more weight is in order. hell i normally do one all out work set per exercise and on back day after 3 different posterior movements my bis are shot. 1 exercise for bis is plenty. make sure not to use straps either on back day.

one more thing. hyper-extensions. is that glute ham raises or leg extensions? if its ham raises you dont need them esp on the leg push day. posterior is on the third workout. if its leg extensions you dont need them after doin three pushing movements.

good luck bro and dont fall into the trap of overtraining. if you need more work then add weight to the bar. aight?

[exmgq]

yeah you doin to much. too much shoulder work, too much tri work, too much bi work. if you fresh enought to do all that then you need to increase intensity on the movements i recommended. more weight is in order. hell i normally do one all out work set per exercise and on back day after 3 different posterior movements my bis are shot. 1 exercise for bis is plenty. make sure not to use straps either on back day.

one more thing. hyper-extensions. is that glute ham raises or leg extensions? if its ham raises you dont need them esp on the leg push day. posterior is on the third workout. if its leg extensions you dont need them after doin three pushing movements.

good luck bro and dont fall into the trap of overtraining. if you need more work then add weight to the bar. aight?

[USOC]

I added the bi/tri/shoulder work because those muscles are my weak points and I thought I needed to work them a little differently. Almost all my lifts are moving up and I continue to add weight or at least 1 rep each week. I was wondering if I would be overtraining, that’s why I posted here to get the scoop first. So I guess I can just continue with the plan that exmgq recommended at first. Should I cut all the extra bi/tri/shoulder work or just one of the extra lifts?


Also, on my legpress (for example, this actually happens on most of my lifts) I hit failure at 8 or 9 reps. This is okay as that means that I’m using the right weight (I think) and I do this for my two working sets. Funny thing is that my legs NEVER feel tired or sore and I don’t even feel like I have worked out after about 20 minutes. Once or twice I have even played basketball after a leg workout. I know that I have lifted every ounce that I could have during my workout, but later I don’t feel like I even went to the gym. I’m pretty certain that is not normal and I know that when I worked out in the past I always felt at least fatigued the rest of the night. What gives? Its the same thing with my bench, but that may be from my shoulders/tris failing that my chest never feels worked. I'm still very weak overall and have a long ways to go.

Anyways, I just want to say thanks to all the great people on this board for helping out. I’m getting closer to my goals only because of all the help I’ve gotten from others that know way more than I do.

[USOC]

I added the bi/tri/shoulder work because those muscles are my weak points and I thought I needed to work them a little differently. Almost all my lifts are moving up and I continue to add weight or at least 1 rep each week. I was wondering if I would be overtraining, that’s why I posted here to get the scoop first. So I guess I can just continue with the plan that exmgq recommended at first. Should I cut all the extra bi/tri/shoulder work or just one of the extra lifts?


Also, on my legpress (for example, this actually happens on most of my lifts) I hit failure at 8 or 9 reps. This is okay as that means that I’m using the right weight (I think) and I do this for my two working sets. Funny thing is that my legs NEVER feel tired or sore and I don’t even feel like I have worked out after about 20 minutes. Once or twice I have even played basketball after a leg workout. I know that I have lifted every ounce that I could have during my workout, but later I don’t feel like I even went to the gym. I’m pretty certain that is not normal and I know that when I worked out in the past I always felt at least fatigued the rest of the night. What gives? Its the same thing with my bench, but that may be from my shoulders/tris failing that my chest never feels worked. I'm still very weak overall and have a long ways to go.

Anyways, I just want to say thanks to all the great people on this board for helping out. I’m getting closer to my goals only because of all the help I’ve gotten from others that know way more than I do.

[exmgq]

if you hittin 8 or 9 reps on leg presses you need more weight. i am not sure which routine you doin but 5 reps is pleanty on leg press. esp with two worksets.
maybe you can try one od IAs routines and see if it suits your needs better. i differ slightly from IA on one matter though. i'd rather increase weight than increase reps. for example if you benchin 315 for your work sets and you get 6 on the first set and 5+1 on the second then the following week i'd add 5 or 10lbs for the work sets. then once you reach 6 reps and 4+2 or 5+1 move up another 5 or 10lbs.

[exmgq]

if you hittin 8 or 9 reps on leg presses you need more weight. i am not sure which routine you doin but 5 reps is pleanty on leg press. esp with two worksets.
maybe you can try one od IAs routines and see if it suits your needs better. i differ slightly from IA on one matter though. i'd rather increase weight than increase reps. for example if you benchin 315 for your work sets and you get 6 on the first set and 5+1 on the second then the following week i'd add 5 or 10lbs for the work sets. then once you reach 6 reps and 4+2 or 5+1 move up another 5 or 10lbs.

[USOC]

I was under the impression that medium reps (8-12) were good for both strength and size. Thats what I'm currently working on. Is that wrong? If it is, then I'm willing to change. I'm going to look at IAs routines again and see if something jumps out at me.

I only increase reps until I can get over my target (currently 8) and then I add weight and work back up to the target. So what you're saying is the same I think.

I feel rather stupid for asking so many questions and having to get so much help, but without it I'd be lost.

[USOC]

I was under the impression that medium reps (8-12) were good for both strength and size. Thats what I'm currently working on. Is that wrong? If it is, then I'm willing to change. I'm going to look at IAs routines again and see if something jumps out at me.

I only increase reps until I can get over my target (currently 8) and then I add weight and work back up to the target. So what you're saying is the same I think.

I feel rather stupid for asking so many questions and having to get so much help, but without it I'd be lost.

[exmgq]

you have to remeber i train for strength only. however this will make you big as well. 8-12 reps for me is high, way high. i am not trying to be purdy. i am trying to get stronger but i fully believe that if you get stronger you will get bigger. there is a difference between BBIng and PLing. all BBers will prosper from a PLing routine but not all PLers will prosper from a BBing routine. i'd rather be strong than look strong. big guys who aint moving much weight dont impress me at all. in fact i think it is sad. i see it all the time. high squattin 5 plates and screamin like its kilin them. they cant squat 315 for one rep deep. I just dont get it. b ut anyway enough with one of my pet peaves.

Talk to IA and se if he'll set ya up different. but if you making gains why change it? he prolly gonna cut you volume more than me. lolololol

[exmgq]

you have to remeber i train for strength only. however this will make you big as well. 8-12 reps for me is high, way high. i am not trying to be purdy. i am trying to get stronger but i fully believe that if you get stronger you will get bigger. there is a difference between BBIng and PLing. all BBers will prosper from a PLing routine but not all PLers will prosper from a BBing routine. i'd rather be strong than look strong. big guys who aint moving much weight dont impress me at all. in fact i think it is sad. i see it all the time. high squattin 5 plates and screamin like its kilin them. they cant squat 315 for one rep deep. I just dont get it. b ut anyway enough with one of my pet peaves.

Talk to IA and se if he'll set ya up different. but if you making gains why change it? he prolly gonna cut you volume more than me. lolololol

[USOC]

Thanks for the info so far. I am definately gonna get hooked up with IA in July. I'm getting married at the end of June and every cent I have (and some I don't) is now going towards the wedding and honeymoon. :shock: I'm just trying lose some bodyfat, gain some strength, and not hurt myself or do anything too stupid until then.

[USOC]

Thanks for the info so far. I am definately gonna get hooked up with IA in July. I'm getting married at the end of June and every cent I have (and some I don't) is now going towards the wedding and honeymoon. :shock: I'm just trying lose some bodyfat, gain some strength, and not hurt myself or do anything too stupid until then.

[exmgq]

overtraining while cutting weight is one of the best ways to get injured. you may even do well on a 2 day/w routine. they work very well and gives you an extra day of cardio and healing.

[exmgq]

overtraining while cutting weight is one of the best ways to get injured. you may even do well on a 2 day/w routine. they work very well and gives you an extra day of cardio and healing.