obscure workout routine

  • Artesin

    Posts: 482

    Mar 31, 2010 12:52 AM GMT
    Recently went to go see a personal trainer who gave me a pretty well rounded routine. The strange thing was that each set consisted of a weight that was 70%-80% of the max and could be held with proper form for 20 reps. A big switch up from 6-8 reps of heavy weight, that supposedly isn't as effective as 20 reps.

    Now I'm trying to put on about 20 pounds overtime to reach 185 lbs but with this routine it doesn't feel too effective. I feel the burn during the workout but right and the morning after there is barely any pain.

    Could there be a missing element in the routine or that it just isnt strenuous enough? I have faith in this trainer as he is one of the best in the area and has won 35+ bodybuilding competitions, but I think this strategy may not be working for me.

    Should I add another set to each exercise or try pyramids? Would it be better to lower the reps to 10-15 and up the weight to 90% of my max?

    Don't really know what to do at this point as I eat enough that I should gain weight along with myo-lean shakes before and after-shock post workout along with a liquid amino acid complex that has 14 grams of protein per 3 tablespoons and an 800 calorie weight gainer on my offdays.

    A sample routine for chest/tri would be: all at 20 reps
    Wide lat pulls 80 lbs
    HS lateral low ro 55 each arm
    close seated rows 90 lbs
    partial dead lifts 95 lbs
    BM seated military press 50 each arm
    wide stance straight bar shrug 90 lbs
    incline rear laterals w/ DBs 15 lbs each arm
    Close bench press 55 lbs
    tricep press down 80 lbs
    seated DB overhead tri ext 45 lbs

    Most of the exercises start out extremely easy aside from the close bench press ( and thats mostly paranoia of dropping the weight) until I get to the 15th rep where lactic acid starts to build up and get the better of me. Finished this workout about an hour ago and i only feel a slight fatigue/dull sensation.

    Just some general facts:
    I workout 3 times a week for around 2 hours
    I swim for 30 min to an hour for once- twice a week
    Bodyfat is at an even 10%
    No matter what or how I eat I sit around 160-165 lbs with a thin layer of fat over my abs that I cant shake even if my diet is immaculate for over a month. I've been at 165 for the past 2-3 years.
    I avoid bench presses like the plague in favor of dumb bells, for the sheer fact that I have an irrational fear of the bar slipping. Last time i tried I could bench around 120 lbs. Has remained pretty unchanged since I was 16.e

    Any comments/tips would be appreciated on how i can increase this routines effectiveness!
  • Posted by a hidden member.
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    Mar 31, 2010 1:42 AM GMT
    Try the reverse pyramid.

    If nothing else, it'll be a welcome change from your normal routine...and it'll make you sore as fuck for a couple days.
  • Artesin

    Posts: 482

    Mar 31, 2010 2:44 AM GMT
    Reverse pyramid? Is that where you start out high go low and back to high ?