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Tear it apart Please

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Blood Sport
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2004/02/01 22:19:40 (permalink)
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Tear it apart Please

Alrite Lads!
Was Wondering if you Could give my next Routine a bit of a Going Over?
Now i know i could Condens it Down Into Three Days, But as i Also Enjoy Lifting i like to do it more often, But Hopefully this four day split won't effect any gains?

Feel Free To post what you think!

It will be a Workout Followed by One or Two Days Rest Depending, So it could be say Workout 1 on monday this week and then Wednesday next week sort of thing!

One:
Squats
SLDL
Curls

Two:
Bench
Dips
Chins

Three:
Deadlifts
Rows
Grip???

Four:
Push Press
Bottom Pos. Military Press
Overhead Lockouts

I'm Gonna Try to Work on Overhead Strength for abit. Any Ideas For grip, I've Got a Very Crude Thick Bar (Use a Roll of Wallpaper and surprisingly It works quite well and is very firm) that i curl on, I was thinking Farmers walk and Pinch Grip? But Any suggestions greatly appreciated.

I will Do Abs When ever And Where ever really!
Will Probably Work On a 5x5 Scheme till i can get work down to three and maybe Singles in the Distant Future!

Thanks very Much Gentleman!
Cheers!
#1

10 Replies Related Threads

    Robert
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    RE: Tear it apart Please 2004/02/02 09:50:27 (permalink)
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    imo, remove the curls completly.
    put chins in between DL and rowing, and dip before bench. they are just persoanl preferences mind you.

    i would just stick to push pres on OH day, although i like the idea mate.
    rob
    #2
    bigmac
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    RE: Tear it apart Please 2004/02/02 10:55:57 (permalink)
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    i think you should keep it as it is mate. i would keep in a few sets of barbell curls more to reduce any real risk of tears than to build size. if you let them become a weak link i find biceps very susceptible(sp) to injury. as for the rest i think your body will be alright to recover from this. if not simply break it up more i.e mon wed fri split and do day 4 the following mon
    #3
    Blood Sport
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    RE: Tear it apart Please 2004/02/02 11:21:56 (permalink)
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    Thanks Alot Guys, I'll think I'll keep the Curls as I feel the same BigMac, Also I find my iceps are alot Weaker than my back and Can effect my chinning!

    Any ideas for Grip tho Guys?

    Also Is using Tate Presses any good? For example i'm thinking maybe of putting these and Weighted Pressups in now again instead Dips (As i have a Recurrent pain when i dip) and Overhead Lockout?

    Rob on Overhead Do u think to Drop Bottom Pos.Military Presses and Overheads and just Do Push Press?

    Cheers again!




    #4
    Robert
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    RE: Tear it apart Please 2004/02/02 15:09:17 (permalink)
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    personally i like to keep it as simple as poss, so i would drop both, but, you may find that two or even all three are better suited to your goals. if it were me, i would just stick with push press.

    bigmac, he is using his biceps on 3 different days, curls, chins and DLing on different days, 3xa week is too much imo. 2/3 is better, or move chins to DL day like i suggested.

    either way, the foundation of your routine is solid.

    plate curls, plate pinching and thick bar work is a great start to grip work.
    rob
    #5
    veganlifter
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    RE: Tear it apart Please 2004/02/02 15:16:58 (permalink)
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    i made a similar looking routine, split wise, just a while back:
    http://www.muscletalk.co.uk/topic.asp?TOPIC_ID=70270

    The big differences compared to yours is that i have my rows on the bench day, much like chinning is on OH pressing/dipping day. Also i placed curls (as optional anyway, but if i feel like doing some) on my chin or row days.
    #6
    Blood Sport
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    RE: Tear it apart Please 2004/02/02 15:48:15 (permalink)
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    Wicked thanks alot Guys, I'm gonna Take Robs Advice Actually I see what u mean about 3x a Week for Biceps, But i'll Keep overhead lockouts in there as I want to improve Tricep strength as i feel this is another Weak Point. And i'll Do Pinch Gripping a Plate Curls. Plate Curling is when you Do a Wrist Curls witha Plate is'nt it?

    Can u give me a Set/Rep Idead I should be working for Grip?

    Vegan thats a Nice Rouine mate, It is Quite similar actually, Gonna try to Incorperate some of that into mine if you don't, Keep the Excercises just give em abit of a Swap round like yours maybe!

    Do You find this Ok Volume Wise Vegan?

    Cheers Agins Lads!
    #7
    veganlifter
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    RE: Tear it apart Please 2004/02/02 15:55:12 (permalink)
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    quote:
    Originally posted by Blood Sport
    Do You find this Ok Volume Wise Vegan?



    i'm a low volume guy, so what i do is have couple main exercises 5x5 or something similar and then one or two assistance movements with 2-3 sets of 5 reps.

    I've only started this but volume wise it follows pretty close to what i used to do last year and i found it ideal for me.

    Also it's important for me to get some time off from the gym for my grip stuff

    Good luck mate!
    #8
    bigger shaolinmonk
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    RE: Tear it apart Please 2004/02/02 16:20:10 (permalink)
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    wise words from rob,100% agree with him on both posts
    #9
    bigmac
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    RE: Tear it apart Please 2004/02/02 19:16:18 (permalink)
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    rob i see what you are saying however if you are getting work on your biceps from deads then you need to sort your form out. if you are not using your arms as hooks and trying to pull the bar with bicep power you are heading for an injury mate, be carefull.

    i have never really found biceps a weak link on back movements especially barbell rows i just find i start to lose form when i get tired
    #10
    Robert
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    RE: Tear it apart Please 2004/02/03 12:03:41 (permalink)
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    big mac, my form is spot on!!! i am not getting direct bicep work from DL's. but if you DL heavy [I.e. max triples and above] then your arms have to work too!!! just like your forarms work during DL's.

    its like, my biceps get hit when doing cleans, esp hang power cleans/high pulls.

    rob
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