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Critique please...

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perry
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2004/03/25 15:33:04 (permalink)
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Critique please...

Hi, please criticise my bulking programme (warts 'n' all):

Day 1: Chest/triceps
Flat bench press
dips (weighted)
incline DB presses
cable cross overs
skull crushers/tricep push down

Day 2: Back/Biceps
Chins (wide grip followed by close grip)
DL
Bent over row
Bent over row - dbs
db curl
bb curl

Day 3: shoulders/traps
db shoulder press
shoulder press (smith machine)
lat raises/front disc raises superset
upright row/shrugs superset

Day 4: legs
squats
front squats
SLDL
leg extensions
calf raises

Any advice would be gratefully received.
#1

11 Replies Related Threads

    AUTIGER
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    RE: Critique please... 2004/03/25 15:46:12 (permalink)
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    whats your rep scheme first. take out the crossovers, and the leg extensions for sure. depending on your rep scheme you'll probably want db curls out too.
    #2
    perry
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    RE: Critique please... 2004/03/25 15:53:51 (permalink)
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    I am trying 5 x 5 at the moment on the compound movements and getting pretty decent results. Dips/chins are 5 x 8-10. Squats 5 x 5 with front squats 3 x 6. Anticipated/agree with your comments regarding cross overs/extensions...I guess these exercises just round off the work out.
    #3
    perry
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    RE: Critique please... 2004/03/25 19:19:44 (permalink)
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    Thanks, dg. I was doing 5 x 5 making sure that I could complete the last set of 5 reps. Good advice about chins/dips. As for front squats, I like to do three sets after back squats to get some extra depth - I am 6'3" and can find real depth difficult on back squats; but if you think I should ditch them, I will accept the advice - how about alernating front and back each leg session?
    #4
    Yib
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    RE: Critique please... 2004/03/26 03:47:16 (permalink)
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    dg...not necessarily....

    many concentrate on bicep curls, and they make no gains whatsoever...but I understand what you mean to say...I agree, alternating is good to keep one 'intrested' and not bored too easily...

    perry...are you going to stick to the 4 day split or move it down to 3(i suggest)...? as dg said, lose one of the squats...the isolations as well, stick to one of the chins, one of the bent over rows, and the horrible smith machine...

    why dont you try this Frankie/J5 routine of the Pull, Push, Leg..?

    basically

    Pull
    Deadlifs, wide grip Chins, Bent over rows

    Push
    db Bench, weighted Dips, standing Military press

    Leg
    Back/Front Squat (alternate from week to week), SLDL, weighted crunches

    all 5x5
    #5
    perry
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    RE: Critique please... 2004/03/26 09:02:36 (permalink)
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    Thanks YIB, a bit of variation in routine does a lot for my motivation - it just makes things a bit more interesting. I run the 4 day split at the moment so that I can go heavier on my shoulders. I also think that shrugs/upright rows for traps are a good compliment for shoulders, but am I over complicating things? I like the look of your three day split suggestion 5 x 5 - in really does cut down the bs to the bone of the hard core compound movements...but do I really have to loose my shoulders day? I have a high recovery rate, and I would be seriously difficult to live with if I only went to the gym 3 times a week. I should also have mentioned that I do a dedicated abs day (approx. 1/2 hour of cable crunches, weighted crunches, hanging leg raises).
    #6
    Yib
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    RE: Critique please... 2004/03/26 13:11:52 (permalink)
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    dg, i was just pointing out, i understand what you mean..instead of rotating he should stick with one of the squats and then after his week off, change the routine and change the squats.....

    your shoulders get enough work on the other day...you dont have to be killing them even more, they need rest to recuperate and grow...

    you also dont need half an hour for abs...i still suggest the routine i posted...wut do u mean difficult to live with.....you cant be that bad, lol
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    AUTIGER
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    RE: Critique please... 2004/03/26 16:42:46 (permalink)
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    quote:
    Originally posted by dg



    Remember 5x5 is very intense. You should only be able to do 3 or 4 reps on the final sets - if not, use more weight. If you're doing it properly, you won't be able to perform two similar exercises in one sessions as you'll be too knackered.



    when im doing 5x5, on the 4th set if i get 5 i always add 5 lbs. to my fifth set and then keep that final weight as my starting point for the next week.
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    perry
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    RE: Critique please... 2004/03/28 18:06:00 (permalink)
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    YIB,you mention a "week off"...how many weeks should I run this 3 day split for before taking a break. I like the idea of concentrating on one exercise (eg either squats or front squats) for one cycle then alternating to the other on the next cycle, rather than changing each week. 3 times a week will be tough because I've got energy to burn!! With too much of it, I'm a bit of a caged cat. Should I take a rest day after each session, or will one rest day for all three sessions be enough?

    Autiger and YIB, thanks for the advice...I think with the focus of this 3 day split, I'll see some more substantial gains.

    #9
    Scourge_of_God
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    RE: Critique please... 2004/03/28 19:57:36 (permalink)
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    http://www.muscletalk.co.uk/topic.asp?TOPIC_ID=75977 for my variation of the legs/push/pull split...
    quote:
    Originally posted by perry

    3 times a week will be tough because I've got energy to burn!! With too much of it, I'm a bit of a caged cat. Should I take a rest day after each session, or will one rest day for all three sessions be enough?


    Take a rest day after each session. If you still have that energy then you aren't training hard enough - If this is case, increase the weights you are moving, not the volume of lifting. There is no way on God's green earth you should be able to squat, bench and d'lift properly on three consecutive days - After doing a decent 5x5 on the squat you should practically have to crawl out of the gym.

    I think the usual advice is to take a week off every 8 weeks or so, although personally, I do it instinctively i.e. if I feel run down before 8 weeks is up, I'll take a break early and if I feel fine after 8 weeks, I'll run the routine for a while longer before taking a break.
    #10
    perry
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    RE: Critique please... 2004/03/28 22:36:44 (permalink)
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    SoG, cheers. This routine is going to be new to me...I'm sure the rest days will demand themselves. Looking forward to tomorrow and the first day. Thanks to all for contributing...I will post my results as I go along.
    #11
    Yib
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    RE: Critique please... 2004/03/28 22:48:12 (permalink)
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    the week off should be after around 3 months, like said, depends how you feel, but at the 3month point, its a good idea, the heavier you lift, the more often you should take a break, so like Scourge, maybe at 8 weeks, maybe 10...if you're plateauing, then take a break and change things up so that when you start back up again you can break through the plateau...
    #12
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