YB
BannerBanner

Fix my routine

Page: 12 > Showing page 1 of 2
Author
lonertyme
New Member
  • Total Posts : 34
  • Reward points: 9532
  • Joined: 2003/12/19 02:18:52
  • Location: USA
  • Status: offline
2004/01/23 03:21:00 (permalink)
0

Fix my routine

i've always thought that maybe i did not do enough exercises for each muscle group until i started cruising this site. I have found that i do more that most, but i feel as though i need more. Have a look at my week and give me some pointers. i usually rest about 2 min in between sets.

Monday:
Flat bench 5 x 5
incline bench 5 x 5
deline bench 5 x 5
dumbell flies 5 x 5

tuesday:
wide grip weighted chins supersetted with shrugs 5 x 5
dead lifts 4 x 8
seated rows 4 x 8
bent over rows 4 x 8

wednesday:
Squats 5 x 8
leg curls 4 x 8
weighted lunges 4 x 8
toe raises 4 x 8

thursday:
skullcrushers supersetted with incline dumbell curls
rope push downs supersetted with hammer curls
heavy barbell curls or preacher curls supersetted with kickbacks

Friday:
Military Presses 5 x 5
dumbell shoulder press 5 x 5
side raises 4 x 8
front raises 4 x 8

weekends off.
#1

30 Replies Related Threads

    ad19
    Olympian Member
    • Total Posts : 465
    • Reward points: 12357
    • Joined: 2003/11/02 17:14:32
    • Location: uxbridge England
    • Status: offline
    RE: Fix my routine 2004/01/23 12:13:00 (permalink)
    0
    sorry to say it, but you are doing too much!i think your putting in more exercises rather than making use of the exercises you do. i work chest and shoulders together, after 5x5 chest press, and 5x5 seated shoulder press i feel as tho i wana give up! im shattered! each set i do leaves me cursin more than i usually like! i feel knachered.it takes me a good 3-4mins before i can perform the next set, and that one is harder then the last. is this how you are? if not, up your weights. get rid of some of the exercises and really put the effort into the ones you do.
    This should leave you unable to train 5 days straight. your body needs more rest. try doubling up days. for example, i do chest shoulders and tri's all on one day. in 3 exercises. and believe me i work them hard enough!-remember, smaller muscles like tri's shoulders and bi's get hit in bigger movements like deads too.
    #2
    DBZFREAK
    Senior Member
    • Total Posts : 125
    • Reward points: 4286
    • Joined: 2002/10/05 01:21:04
    • Location: USA
    • Status: offline
    RE: Fix my routine 2004/01/23 13:14:47 (permalink)
    0
    Not to sure about your bicep Tricep routine. Also your shoulder day is to much. What are your goals? 2 minutes between sets is to long for building. And the amount of exercises you do at 2 minutes between sets is way to long in the gym. give more info on how long you have been working out and what your goals are.
    #3
    lonertyme
    New Member
    • Total Posts : 34
    • Reward points: 9532
    • Joined: 2003/12/19 02:18:52
    • Location: USA
    • Status: offline
    RE: Fix my routine 2004/01/23 14:02:05 (permalink)
    0
    I have been working out 4 about 3 years. I am 26 years old 6'3" 205 lbs 12 - 14% bf. I feel that i am fairly strong. I can bench close to 300lbs, incline dumbell curls with 60lbs, deadlift over 400 lbs, but my squat is rather weak beings i only have been training legs 4 a year and a half. (320lbs). I used to train chest anf tri's,back and bi's,shoulders and legs. I would switch that up occassionally flip flopping the days i do bi's and tri's. Time is no issue. If i have to work out for two hours to do everything i need,then that is okay. I used to train (in the begining) all muscle parts except for legs twice a week for about an hour per part. Then my hand started falling asleep due to inflammed nerves in my elbow and wrist. The work out up top is about 30% of my orginal volume. The one - part - a - day routine has seemed to work well as i have made some gaines although small. As far a my goal are concerned, i just want to keep getting stronger.
    #4
    DBZFREAK
    Senior Member
    • Total Posts : 125
    • Reward points: 4286
    • Joined: 2002/10/05 01:21:04
    • Location: USA
    • Status: offline
    RE: Fix my routine 2004/01/25 13:06:19 (permalink)
    0
    Bro' you need to cut back. Go to a more basic format. 2hrs in the gym way to long Bro'. Dont worry about poundage. keep your workout at an hr or less. Again what is your goal?
    #5
    lonertyme
    New Member
    • Total Posts : 34
    • Reward points: 9532
    • Joined: 2003/12/19 02:18:52
    • Location: USA
    • Status: offline
    RE: Fix my routine 2004/01/26 02:52:23 (permalink)
    0


    1:
    Deadlift
    Chins
    Barbell rows

    2:
    Bench press
    Military press
    Dips

    3:
    Front squat
    SLDL
    Weighted situps + Grip



    If i were to do this workout, i would feel like i did nothing. Hell it is barely enough for a good pump. U have to realize that this is a drastic change. There isn't even any curls in this workout. If i thought i was qualified i would say u r full of s**t, but as i have not tried something such as this i cannot judge. I did ask 4 advice, but i did not expect such a drastic change. What if i were on the juice? What would be a good workout?
    #6
    DBZFREAK
    Senior Member
    • Total Posts : 125
    • Reward points: 4286
    • Joined: 2002/10/05 01:21:04
    • Location: USA
    • Status: offline
    RE: Fix my routine 2004/01/26 07:08:43 (permalink)
    0


    quote:
    uhh.. rigghht. Call me crazy but I thought he said he wanted to get strong.


    What I meant was he needs to worry more about setting up a solid routine and get back to the basics.
    #7
    Robert
    Pro-Member
    • Total Posts : 2464
    • Reward points: 4532
    • Joined: 2002/06/04 16:08:03
    • Location: Chester - England
    • Status: offline
    RE: Fix my routine 2004/01/26 09:10:35 (permalink)
    0
    If i were to do this workout, i would feel like i did nothing...

    use a heavier weight then.
    rob
    #8
    lonertyme
    New Member
    • Total Posts : 34
    • Reward points: 9532
    • Joined: 2003/12/19 02:18:52
    • Location: USA
    • Status: offline
    RE: Fix my routine 2004/01/26 13:31:10 (permalink)
    0
    i just do not see how this would be enough stimulus. I would be lifting so infrequently i would probably forget about training.
    #9
    DBZFREAK
    Senior Member
    • Total Posts : 125
    • Reward points: 4286
    • Joined: 2002/10/05 01:21:04
    • Location: USA
    • Status: offline
    RE: Fix my routine 2004/01/26 13:55:29 (permalink)
    0
    Try this…
    1 shoulders
    2 Back, traps
    3 Chest, calves
    4 Rest
    5 Biceps, triceps
    6 Quads, hamstrings

    #10
    Robert
    Pro-Member
    • Total Posts : 2464
    • Reward points: 4532
    • Joined: 2002/06/04 16:08:03
    • Location: Chester - England
    • Status: offline
    RE: Fix my routine 2004/01/26 14:09:25 (permalink)
    0
    you cannot see how lifting heavy can be enough stimulus?? i suggest you try it.

    "Hell it is barely enough for a good pump...."
    why do you want a pump, i thought you were after results?? pumps are like DOMS, they are a good indicator of sweet FA.

    honestly, it will be enough, try 5x5 or a derivative, maybe 4x6, 6x4, 3x5, 5x3 etc etc and maybe try 3x3 later on. you sid strength was your goal, traditional/idiosyncratic BB routines, lie the one you follow now, have nothing to do with building strength.
    seriously use it, it will work.
    rob



    #11
    whitehotice
    New Member
    • Total Posts : 86
    • Reward points: 3746
    • Joined: 2003/07/02 22:39:24
    • Location: United Kingdom
    • Status: offline
    RE: Fix my routine 2004/01/26 15:50:17 (permalink)
    0
    I second the above ^
    #12
    lonertyme
    New Member
    • Total Posts : 34
    • Reward points: 9532
    • Joined: 2003/12/19 02:18:52
    • Location: USA
    • Status: offline
    RE: Fix my routine 2004/01/26 15:50:26 (permalink)
    0
    What exactly am i doing now?
    #13
    whitehotice
    New Member
    • Total Posts : 86
    • Reward points: 3746
    • Joined: 2003/07/02 22:39:24
    • Location: United Kingdom
    • Status: offline
    RE: Fix my routine 2004/01/26 15:53:07 (permalink)
    0
    Definetely do that using reps Robert listed:
    1:
    Deadlift
    Chins
    Barbell rows

    2:
    Bench press
    Military press
    Dips

    3:
    Front squat
    SLDL
    Weighted situps + Grip
    #14
    MRMUSCLES
    Olympian Member
    • Total Posts : 618
    • Reward points: 4049
    • Joined: 2004/01/24 16:57:36
    • Location: United Kingdom
    • Status: offline
    RE: Fix my routine 2004/01/26 16:00:29 (permalink)
    0
    I think you need to do more on your back.I would also not do the dead lift and wide chins in the same day as they are both strenuous exercises.alternate do DL on wk and WC another but add more back exercise.Instead of doin a 5 set routine do four. 1 set warm up 12 reps and then sets 2,3 and four do 6-8 reps increasing the weight as you move to the next set.
    #15
    lonertyme
    New Member
    • Total Posts : 34
    • Reward points: 9532
    • Joined: 2003/12/19 02:18:52
    • Location: USA
    • Status: offline
    RE: Fix my routine 2004/01/26 16:19:43 (permalink)
    0
    seems like so little
    #16
    whitehotice
    New Member
    • Total Posts : 86
    • Reward points: 3746
    • Joined: 2003/07/02 22:39:24
    • Location: United Kingdom
    • Status: offline
    RE: Fix my routine 2004/01/26 16:43:05 (permalink)
    0
    quote:
    Originally posted by MRMUSCLES

    I think you need to do more on your back.I would also not do the dead lift and wide chins in the same day as they are both strenuous exercises.alternate do DL on wk and WC another but add more back exercise.



    Thats rubbish - deadlift followed by wide chins is THE BEST exercise combo for your back - in fact if you do enough chins you dont have to do any more back and bicep work.

    quote:
    Originally posted by MRMUSCLES


    Instead of doin a 5 set routine do four. 1 set warm up 12 reps and then sets 2,3 and four do 6-8 reps increasing the weight as you move to the next set.



    No, if he wants to get stronger and bigger, he should do no more than 6 reps. As someone suggested earlier 5x5 or 4x6 are the best.
    #17
    lonertyme
    New Member
    • Total Posts : 34
    • Reward points: 9532
    • Joined: 2003/12/19 02:18:52
    • Location: USA
    • Status: offline
    RE: Fix my routine 2004/01/26 18:02:18 (permalink)
    0
    it seems i may have my goals mixed up if this is what it takes to be strong. Let me refine -- I would like to be proportionate as possible while maintaining the highest strength possible. I would like to obtain the male model look.
    #18
    whitehotice
    New Member
    • Total Posts : 86
    • Reward points: 3746
    • Joined: 2003/07/02 22:39:24
    • Location: United Kingdom
    • Status: offline
    RE: Fix my routine 2004/01/26 21:02:45 (permalink)
    0
    Use the above routine then.
    #19
    Big-AL
    Pro-Member
    • Total Posts : 2134
    • Reward points: 7229
    • Joined: 2002/02/02 16:16:09
    • Location: Ashford, Kent.
    • Status: offline
    RE: Fix my routine 2004/01/26 21:12:56 (permalink)
    0
    Obviously you are strugling with this concept, surprisingly however they (johnnyfive, robert et al) are right and the routine and reps suggested are good, they will work as long as you work hard enough to make them work. Many people have been fed far too much propganda by the popular press which has no real place for the average trainee, your routine was not a good one, certainly not appropriate for strength gains.

    AL
    #20
    Page: 12 > Showing page 1 of 2
    Jump to:
    ©2018 All content is copyright of MuscleTalk.co.uk and its use elsewhere is prohibited.
    (posting guidelines | privacy | advertise | earnings disclaimer | contact us | supported by)
    © 2018 APG vNext Commercial Version 5.5