Y'alls opinion needed


  • Apr 07, 2009 2:28 AM GMT
    This is my recent routine break down as of last week

    Sundays-
    Back
    Lat Pull Down 4*12@(100lbs)
    Chest
    Bench 4*12@1(117)3(137)
    Tri
    Extension 4*12@(15)
    Skull Crushers 4*12@(35)
    Bis
    Preachers Bench 4*12@(25)
    Concentration Curls 4*12@(15)
    Legg
    Press 4*12@(140)
    Extensions 4*12@(35)
    Ab Crunch 60@45
    ISO Ball 60

    Tuesday
    Chest
    Bench 4*12@1(117)3(137)
    I 4*12@2(72)2(92)
    D 4*12@2(72)2(92)
    I Bench Fly 4*12@2(10)2(15)
    D Bench Fly 4*12@2(15)2(20)
    F Bench Fly 4*12@2(20)2(25)

    Tri
    Skull Crusher 4*12@2(20)2(30)
    Kick Back 3*12@(15)
    Extension 3*12@(15)
    Cable Pull Down 3*12@(40)

    Sit Ups
    Iso Ball 60
    Crunch 60@40


    Wensday
    Run (varies all above 10 min)

    Back
    Lat Pull Down 4*12@2(85)2(100)
    Row 4*12@2(85)2(100)
    Lower Back 4*12@(90)

    Delts
    Seated Rear Lateral Raise 4*12@2(65)2(70)
    Seated Rear Delt Row 4*12@(70)
    Front Raise 4*12@(15)

    Shrugs 4*12@(35)

    Bis
    Hammer Curl 4*12@4(20)
    Preachers Bench 4*12@2(35)2(40)
    Concentration Curl 4*12@(15)

    Sit Ups
    Iso Ball 60
    Crunch 60@40


    Elliptical (varies all above 10 min) (Level 2+)

    Legs
    Press 4*12@(140)
    Ext 4*12@(35)
    Calf 4*12@(35)
    Curl 4*12@(35)
    Squat 4*12@2(50)2(60)

    Sit Ups
    Iso Ball 60
    Crunch 60@40

    Diet: 6meal break down (breakfest, lunch, dinner; muscle building protien shake between breakfest & lunch and lunch & dinner and a shake after working out)
    Weight: 178
    Waist Line: 31

    Any opinions would be great
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    Apr 07, 2009 3:13 AM GMT
    IMO you are doing too many sets. Tuesday for example you are doing 24 sets just for chest. That's a lot. I don't think you need to do more than three exercises in a given workout for the larger muscle groups. Seems like this routine would lead to overtraining.

  • Apr 07, 2009 3:32 AM GMT
    Thanks
    I have been thinking of cutting out the Decline/Incline bench.
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    Apr 07, 2009 7:52 AM GMT
    Wow, that's a lot of exercises, lots of reps, lots of sets.. in only 3 days?

    I'd recommend stretching it out to 4 or 5 days. Pick two compound exercises and 2 targeted exercises, for each muscle group. One warm-up set, 3 working sets, 8 - 10 reps per set.

    Your current Sunday routine just seems excessive. You should probably not do more than 2 major muscle groups in a day.
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    Apr 07, 2009 6:20 PM GMT
    I'm with everyone else, too many exercises in one day. I'd stick to at least 4 if not 5 exercises with different variations. On chest day I may do:

    Incline Barbell Bench
    Flat Bench Dumbell Press
    Decline Fly
    Crossovers
    Dips

    This way I make sure to at least hit as many areas of the chest as possible.
  • vindog

    Posts: 1440

    Apr 07, 2009 8:50 PM GMT



    Keep using ya'll...


    icon_wink.gif



    I use it too
  • Posted by a hidden member.
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    Apr 07, 2009 9:13 PM GMT
    vindog said


    Keep using ya'll...


    icon_wink.gif



    I use it too

    that is the reason I went to this thread, y'all!icon_wink.gif
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    Apr 07, 2009 10:32 PM GMT
    Shouldn't it be, "All Y'alls opinion needed"icon_question.gif

  • Apr 07, 2009 10:55 PM GMT
    xrichx saidWow, that's a lot of exercises, lots of reps, lots of sets.. in only 3 days?

    I'd recommend stretching it out to 4 or 5 days. Pick two compound exercises and 2 targeted exercises, for each muscle group. One warm-up set, 3 working sets, 8 - 10 reps per set.

    Your current Sunday routine just seems excessive. You should probably not do more than 2 major muscle groups in a day.


    Stretching out 4 or 5 days would look like what, broken down to what days what.

    High reps for mass(which my main goal then definition); everything ive read for set wise is about right (w/ the one warm up 3 working sets)

    Sunday is my semi full body 'quick' routine more heavy/power lifting wraps up the previous week sets goals for the next.

    Going to sound ignert on this next one: diff between target and compound?


    Never really saw as too much in a short time frame felt as if i was hitting everything with the more optimium routine and excerises




  • vindog

    Posts: 1440

    Apr 08, 2009 6:02 AM GMT
    57HandyMan saidShouldn't it be, "All Y'alls opinionses is needed"icon_question.gif


    fixed
  • Posted by a hidden member.
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    Apr 08, 2009 6:28 AM GMT
    57HandyMan saidIMO you are doing too many sets. Tuesday for example you are doing 24 sets just for chest. That's a lot. I don't think you need to do more than three exercises in a given workout for the larger muscle groups. Seems like this routine would lead to overtraining.


    Up until just a few years ago I would do 25 to 30 sets on major parts and 16 sets on arms. I've cut that back just a bit.
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    Apr 08, 2009 6:34 AM GMT
    prometheuscowboy saidThis is my recent routine break down as of last week

    Sundays-
    Back
    Lat Pull Down 4*12@(100lbs)
    Chest
    Bench 4*12@1(117)3(137)
    Tri
    Extension 4*12@(15)
    Skull Crushers 4*12@(35)
    Bis
    Preachers Bench 4*12@(25)
    Concentration Curls 4*12@(15)
    Legg
    Press 4*12@(140)
    Extensions 4*12@(35)
    Ab Crunch 60@45
    ISO Ball 60

    Tuesday
    Chest
    Bench 4*12@1(117)3(137)
    I 4*12@2(72)2(92)
    D 4*12@2(72)2(92)
    I Bench Fly 4*12@2(10)2(15)
    D Bench Fly 4*12@2(15)2(20)
    F Bench Fly 4*12@2(20)2(25)

    Tri
    Skull Crusher 4*12@2(20)2(30)
    Kick Back 3*12@(15)
    Extension 3*12@(15)
    Cable Pull Down 3*12@(40)

    Sit Ups
    Iso Ball 60
    Crunch 60@40


    Wensday
    Run (varies all above 10 min)

    Back
    Lat Pull Down 4*12@2(85)2(100)
    Row 4*12@2(85)2(100)
    Lower Back 4*12@(90)

    Delts
    Seated Rear Lateral Raise 4*12@2(65)2(70)
    Seated Rear Delt Row 4*12@(70)
    Front Raise 4*12@(15)

    Shrugs 4*12@(35)

    Bis
    Hammer Curl 4*12@4(20)
    Preachers Bench 4*12@2(35)2(40)
    Concentration Curl 4*12@(15)

    Sit Ups
    Iso Ball 60
    Crunch 60@40


    Elliptical (varies all above 10 min) (Level 2+)

    Legs
    Press 4*12@(140)
    Ext 4*12@(35)
    Calf 4*12@(35)
    Curl 4*12@(35)
    Squat 4*12@2(50)2(60)

    Sit Ups
    Iso Ball 60
    Crunch 60@40

    Diet: 6meal break down (breakfest, lunch, dinner; muscle building protien shake between breakfest & lunch and lunch & dinner and a shake after working out)
    Weight: 178
    Waist Line: 31

    Any opinions would be great


    Looking at your neck, you look like a mesomorph. I'm guessing it's easy for you to make gains. Here's what I think you can benefit from:
    1. Keep your volume up.
    2. Lower your frequency. I.e. do something like
    Day 1 Back and bis
    Day 2 Chest and Tris
    Day 3 Quads
    Day 4 Shoulders
    Day 5 Hamstrings
    Day 6 Arms
    Day 7 Off
    Day 8 back to day 1 or off.

    Additonally:
    HITT (High Intensity Interval Training) of 12 to 20 minutes every day, or every other day.

    Additionally:
    More rep ranges: 8 to 25 (yes, 25). Study up on the various types of hypertrophy to help yourself understand.

    Additonally:
    Perfect form. Dumbell movements on upper body. Single leg extensions, and single leg curls on lower body. Leg press at high reps for leg hypertrophy and squats for shaping. On your lower body, and arms, and, well all around, aim to get pumped up, but, through a couple of lower sets in every so often. Maintain your form. Go through a full range of motion. Stretch after each body part (that part). A stretched muscle can be up to 30% larger.

    It will help you recover. Keep your reps up, sleep good, and EAT. I don't think you're over-training, but, you might be under-recovering just a bit. Do what I'm telling you and see what happens.
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    Apr 08, 2009 9:59 PM GMT
    chuckystud said
    57HandyMan saidIMO you are doing too many sets. Tuesday for example you are doing 24 sets just for chest. That's a lot. I don't think you need to do more than three exercises in a given workout for the larger muscle groups. Seems like this routine would lead to overtraining.


    Up until just a few years ago I would do 25 to 30 sets on major parts and 16 sets on arms. I've cut that back just a bit.


    Ouch! Looks like you still got it, Chuckystud!

  • Apr 09, 2009 3:00 AM GMT
    chuckystud said
    prometheuscowboy saidThis is my recent routine break down as of last week

    My orignial post



    Looking at your neck, you look like a mesomorph. I'm guessing it's easy for you to make gains. Here's what I think you can benefit from:
    1. Keep your volume up.
    2. Lower your frequency. I.e. do something like
    Day 1 Back and bis
    Day 2 Chest and Tris
    Day 3 Quads
    Day 4 Shoulders
    Day 5 Hamstrings
    Day 6 Arms
    Day 7 Off
    Day 8 back to day 1 or off.

    Additonally:
    HITT (High Intensity Interval Training) of 12 to 20 minutes every day, or every other day.

    Additionally:
    More rep ranges: 8 to 25 (yes, 25). Study up on the various types of hypertrophy to help yourself understand.

    Additonally:
    Perfect form. Dumbell movements on upper body. Single leg extensions, and single leg curls on lower body. Leg press at high reps for leg hypertrophy and squats for shaping. On your lower body, and arms, and, well all around, aim to get pumped up, but, through a couple of lower sets in every so often. Maintain your form. Go through a full range of motion. Stretch after each body part (that part). A stretched muscle can be up to 30% larger.

    It will help you recover. Keep your reps up, sleep good, and EAT. I don't think you're over-training, but, you might be under-recovering just a bit. Do what I'm telling you and see what happens.



    thanks a lot for the info something i can actually chew on.
    yeah iam very much the mesomorph type(have to admit had to look it up though)

  • Apr 11, 2009 3:13 AM GMT
    was about to the point of asking what and where would y'all subsitue add or omit
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    Apr 14, 2009 6:01 AM GMT
    Save the gym membership and work out at home. I have a bench and some free weights and do my pull ups and push ups and walk and hike and run...that's it and I like how I look just fine!

    Unless your a competitive body builder or training for something really special...GYMS are over rated...just my opinion!

  • Apr 15, 2009 1:03 AM GMT
    LibidoExspurt saidSave the gym membership and work out at home. I have a bench and some free weights and do my pull ups and push ups and walk and hike and run...that's it and I like how I look just fine!

    Unless your a competitive body builder or training for something really special...GYMS are over rated...just my opinion!


    If i had the place to put up a home gym i would, but also one of the joys of going to a gym i a way for me to get out of a house w/ 4 plp (counting myself) and a 4yo its became my sactuary from home