YB
BannerBanner

Take a look at m routine plz

Author
hungrybeaver
New Member
  • Total Posts : 25
  • Reward points: 8613
  • Joined: 2002/08/22 19:43:35
  • Location: lincoln
  • Status: offline
2005/08/02 20:52:40 (permalink)
0

Take a look at m routine plz

Ok looking for constructive criticism on my routine.

Monday

weighted dips 4x6
deads 4x3
wide grip chins 3x8
close grip bench 3x8

wednesday

incline db press 4x6
wide grip chins 3x8
db clean press 4x6
cable rows 3x8

friday

weighted dips 4x6
squats 4x6
wide grip chins 3x8
close grip bench 3x8

sets and reps are apprx but thats it....been training 6 years doin the usual 3 day split training muscles once a week then resting but since giving this a go(which i made up myself)my strengh is going up and up and ive noticed changes in the mirror.
Started at 145lbs at 5,9" now at 180lbs...putting on muscle now is a real challenge

Advise?
Cheers
#1

8 Replies Related Threads

    devient
    Olympian Member
    • Total Posts : 797
    • Reward points: 2486
    • Joined: 2005/03/23 18:21:04
    • Status: offline
    RE: Take a look at m routine plz 2005/08/02 21:18:37 (permalink)
    0
    well its not your average set up thats for sure.

    my strengh is going up and up and ive noticed changes in the mirror.



    but.... its obviously working for you.

    carry on, see where you get with it
    #2
    trickassmark
    Olympian Member
    • Total Posts : 510
    • Reward points: 2878
    • Joined: 2004/09/08 03:19:43
    • Status: offline
    RE: Take a look at m routine plz 2005/08/02 23:25:18 (permalink)
    0
    I like it for the most part. Here are some small changes I would recommend:

    Monday

    weighted dips 4x6
    wide grip chins 3x8
    deads 10x3
    close grip bench 3x8

    wednesday

    BB hack squat 4x6
    cable rows 3x8
    incline db press 4x6
    standing calves 4x6


    friday

    squats 3x8
    flat bench (DB ir BB) 4x6
    db clean press 4x6
    standing curl 4x6
    seated or donkey calf 3x15

    The problem with the other workout is that a lot of exercises were repeated and some of the rep ranges could have been improved. I tried to make it so that u did different rep ranges for each muscle group throughout the week. I changed the order so that ur not starting with the same muscle everyday.

    240lbs @ 13% bf

    Squats -- 475lbs
    Deadlifts -- Romanian DL (only ones I can do with an injured back) -- 150lbs dumbells
    Bench -- 325lbs
    #3
    trickassmark
    Olympian Member
    • Total Posts : 510
    • Reward points: 2878
    • Joined: 2004/09/08 03:19:43
    • Status: offline
    RE: Take a look at m routine plz 2005/08/02 23:27:16 (permalink)

    240lbs @ 13% bf

    Squats -- 475lbs
    Deadlifts -- Romanian DL (only ones I can do with an injured back) -- 150lbs dumbells
    Bench -- 325lbs
    #4
    hungrybeaver
    New Member
    • Total Posts : 25
    • Reward points: 8613
    • Joined: 2002/08/22 19:43:35
    • Location: lincoln
    • Status: offline
    RE: Take a look at m routine plz 2005/08/02 23:34:24 (permalink)
    0
    Thanks trickass

    I know what you mean about starting with different excersise..Im guilty of doin my favorites first.
    I tend to neglect calves as they are my best body part....but yeah thats a better order.

    Cheers

    How is 10 x 3 a better rep range for deads ?
    my 1rep max is 140kg.. what sort of weight would i use?
    post edited by hungrybeaver - 2005/08/02 23:37:03
    #5
    tokar
    Pro-Member
    • Total Posts : 5848
    • Reward points: 2838
    • Joined: 2004/09/28 13:15:10
    • Status: offline
    RE: Take a look at m routine plz 2005/08/02 23:53:11 (permalink)
    0

    ORIGINAL: hungrybeaver

    Thanks trickass

    I know what you mean about starting with different excersise..Im guilty of doin my favorites first.
    I tend to neglect calves as they are my best body part....but yeah thats a better order.

    Cheers

    How is 10 x 3 a better rep range for deads ?
    my 1rep max is 140kg.. what sort of weight would i use?


    I think 4 sets of 3 is fine for deadlifts. The only thing you can do to find out what weight you should be using is experiment. Next workout do several sets, increasing the weight, in whatever rep range you want to be doing, and you should find what will be comfortable for multiple sets. For 3s I'd say you're looking at 80-90%1RM, which would be about 110 to about 130. For 10s, around 85 to around 105.

    I think your routine is pretty good. Perhaps something to be said for having a wider variety of exercises targeting the same areas, but I wouldn't say even that was necessary. Choosing a few exercises to cover the whole body and working hard on them can work very well.
    #6
    hungrybeaver
    New Member
    • Total Posts : 25
    • Reward points: 8613
    • Joined: 2002/08/22 19:43:35
    • Location: lincoln
    • Status: offline
    RE: Take a look at m routine plz 2005/08/03 00:02:41 (permalink)
    0
    I think i was brain washed into the"wait 5 or 7 days to train the muscle again"

    Im not sayin it dont work but this suits my body a whole lot better...... i think you need to keep the intensity in check or you could over train

    Time will tell

    Thanks tokar
    #7
    tokar
    Pro-Member
    • Total Posts : 5848
    • Reward points: 2838
    • Joined: 2004/09/28 13:15:10
    • Status: offline
    RE: Take a look at m routine plz 2005/08/03 00:42:20 (permalink)
    0

    I think i was brain washed into the"wait 5 or 7 days to train the muscle again"


    Indeed- a lot of people are.

    Im not sayin it dont work but this suits my body a whole lot better...... i think you need to keep the intensity in check or you could over train


    Sounds like you have the right idea.

    #8
    trickassmark
    Olympian Member
    • Total Posts : 510
    • Reward points: 2878
    • Joined: 2004/09/08 03:19:43
    • Status: offline
    RE: Take a look at m routine plz 2005/08/05 00:41:41 (permalink)
    0
    yes this was me. I love full body workouts now...

    the 10x3 DL was just a suggestion. I don't think that doing 4 sets would be enough for me. I usually do 10x3 deadlifts with 80% 1RM. I think deadlifts are one of the best lifts, so doing equal rep volume with them seems like a good idea (i.e. you do 3x8 = 24 reps for chins, but then only 4x3 = 12 reps for chins). Granted its a heavier weight with the DL's...


    ORIGINAL: hungrybeaver

    I think i was brain washed into the"wait 5 or 7 days to train the muscle again"

    Im not sayin it dont work but this suits my body a whole lot better...... i think you need to keep the intensity in check or you could over train

    Time will tell

    Thanks tokar


    240lbs @ 13% bf

    Squats -- 475lbs
    Deadlifts -- Romanian DL (only ones I can do with an injured back) -- 150lbs dumbells
    Bench -- 325lbs
    #9
    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