Critique my weight training program please:

  • Posted by a hidden member.
    Log in to view his profile

    Jan 14, 2009 5:24 AM GMT
    So, I've been reading this forum for quite awhile and never posted anything to it. I've been working out seriously for about a year now, and before that not as seriously for about three years. I was hoping all you knowledgable athletes reading this forum could read my workout routine, judge it, make constructive comments, offer me feedback, etc...

    Granted this routine is not extreme by any means. I am not trying for extreme results. I'm trying for slim definition, a little bulk, amazing pecs, shapely calves, etc.. So, I pretty much exclusively work upper body, and that said pretty much only the frontal areas. I would be curious to know if you all think not working these other areas could be effecting the productivity of my workouts?

    So, a brief description of my three time a week routine:

    Incline bench dumbell press (3 sets of 10-12 reps)

    Decline bench straight bar press (3 sets of 10-12 reps)

    Flat bench dumbell press (3 sets of 10-12 reps)

    Flat bench butterfly press (3 sets of 8 reps, no rest in between sets)

    Straight bar isolated bicep curl (3 sets of 10 reps)

    Decline weighted ab crunches (75-100 reps)

    Hanging leg raises (35-50 reps)

    & Occasionally I'll do some:

    Overhead curved bar tricep press (3 sets of 10)


    That's three times a week, like clockwork, and I've been doing that same set essentially (with a little variety here and there) for about eight months. I try and run once a week, and recently ran a pretty decent time in my first race. Not that my routine isn't working, but I'm a little bored with it, and my body feels a little bored with it. I'm not getting killer sore like I use to, which leads me to believe that I'm not progressing as much as I was.

    So, I was hoping for some feedback. I'd like to know what workouts you guys do that work the same muscles I target.

    Tips, Comments, etc.. let me know.

    Thanks.

  • Posted by a hidden member.
    Log in to view his profile

    Jan 14, 2009 7:26 AM GMT
    What happened to legs and back?
  • Posted by a hidden member.
    Log in to view his profile

    Jan 14, 2009 7:29 AM GMT
    Like I said, I don't really work on legs or back..

    with the exception of running..

    Do you think I'm harming the potential of my chest/ab/shoulder workout by not working my back as well?
  • Posted by a hidden member.
    Log in to view his profile

    Jan 14, 2009 7:33 AM GMT
    Well, yeah, you're gonna look lopsided icon_razz.gif
  • Posted by a hidden member.
    Log in to view his profile

    Jan 14, 2009 7:35 AM GMT
    Yep. 2/3 of your lean muscle mass is in your lower body. You'll have problems looking weird, if you don't develop a balanced upper body, and you'll likely have problems with pain from imbalanced agonists / antagonists by not working out properly. A classic example is shoulder impingement, where your shoulders roll forward and you end up with painful shoulders. Not only does it look dumb, but, it hurts, and...needlessly.

    You need a program that balances your whole body.

    You're just asking for pain, injury, and looking really bad with what you are doing.

    It's important to apply common sense and balance in training programs.

    This is a terrible way to go about it.

    You need to see a trainer, or look at the programs on Real Jock or bodybuilding.com for something sensible.

    Johnny Bravo, you do not want to be.
  • Posted by a hidden member.
    Log in to view his profile

    Jan 14, 2009 7:39 AM GMT
    Though it's been working towards some noticeable improvements.. But are you saying that eventually it is going to do more harm than good if I don't switch to a full body workout.

    The other thing I was asking is some new ideas for the muscles I'm trying to target.
  • Posted by a hidden member.
    Log in to view his profile

    Jan 14, 2009 7:46 AM GMT
    #1 excuse for not working legs:

  • Posted by a hidden member.
    Log in to view his profile

    Jan 14, 2009 7:48 AM GMT
    We have a friend, Stephen, who says...the above. ROFL.

    Logan recorded it for posterity.

    Yeah, man...balance your workouts.
  • Posted by a hidden member.
    Log in to view his profile

    Jan 14, 2009 2:31 PM GMT
    You will want to workout your legs unless you want to be that chicken-legged dude who when he drops trou gets the "look".
  • Posted by a hidden member.
    Log in to view his profile

    Jan 15, 2009 4:51 AM GMT
    Do you all have any favorite leg workouts? Any that involve the upper body as well as the legs?icon_idea.gif