Critique my training please

[Ka D'Argo]

I have reached several strength plateaus and need to confirm by those more experienced if I am or am not going about this the right way. I have been using this schedule for 18 months and the gains are slowing. I train without steroids and take in 1.5 g protein / lb bodyweight.

A typical 7 day workout schedule:

Monday
Bench press: 240 x5 260x6 280x2 260x5x2 260x3 250x5 My plateau is 310x2
Incline BP: 220x5x3 200x5x3

Tuesday
30-min run

Wednesday
Overhead Pulldown: 140x10x4
Rows: 140x10 160x10x4
Pec Dec: 100x10x4

Thursday
30-min bike

Friday
Military Press: 140x10 150x10 150x8 My plateau is 180x1
Reverse Bench: 150x8 160x8x2
Overhead Extension: 90x8x3
Tri Pushdown: 100x8x3

Saturday
3.5-mile run

Sunday
Shrugs: 270x10x5
Bicep Curls: 70x10x2 80x8 90x6x3

Thanks for any advice!

Dargo

 

[blackbeard]

welcome to the board..i think you need to chgne things up and get a fresh start..this rouitne was developed ny pullinbig who potsts here..there are videos in the sticky of almost all these moves..the biggest thing i see is while you do a lot of cardio/running you have no squats/deads in your routine..

Here’s a generic one that is a good starting point. This is a mass building routine. Probably less volume than you are used too but very effective. 3 days per week because that’s all most folks can handle if they are training heavy. They key is forced/assisted reps. Painful but very effective if you really want to put on size. This does no include warm ups so that is up to you to make sure you are stretched and plenty warm before performing work sets. A work set is defined as a set that you just barely get all reps or need assistance on one or two reps. If you get all the reps fairly easily then it is a warm up and not a work set. Add abs and cardio on the days off to fit your needs.


Monday:
Squats 2 x 5
Box squats 2 x 4
Leg presses 2 x 5 (pick two of these pressing movements)
Calves (your choice of exercise) 2 x 10

Tuesday:
Wide grip flat bench 2 x 6
Decline medium grip bench 2 x 6
Weighted dips 2 x 10
Upright rows or side laterals 1 x 10

Thursday:
Dead lifts 2 x 5 (or a variation of)
Bent over rows 2 x 4
Reverse grip narrow grip pull downs 2 x 6
Standing wide grip curls 2 x 8

Every one of these movements is a mass building exercise. These are the essential movements for putting on size. Rest and nutrition are just as important as lifting, neglect any one of the three and you will not grow. Juice or no juice all will grow with this routine or a similar one. Consistency is the key. Adding 5 lbs to the bar every other week equals 130lbs/year. Not bad considering many are moving the same weight year in year out. Strength gains are the key to growth, not other way around.

I hope this helpful to all who read it. I have designed many programs for a variety of athletes with varying needs. If you have special needs such as martial arts, football or gymnastics (to name a few) the program can be altered to accommodate these needs..

 

[blackbeard]

heres anothe rouitne devloped by IA..similar but a little different..more info can be found at the sticky's at the top of this forum..these can be altered but at least you have a starting point

Here is another Hardgainer Style Routine done three days a week. TRUE hardgainers will do MUCH better on the two-day, as will many lifters with fairly good recovery.


Day One:
Dips or Bench Press 2 x 6-8

Incline Press, or incline Fly 2 x 10-12

Military Press, Or Hammer Shoulder Press 2 x 6-8

Tricep (skull crushers) Extensions or Tricep Pushdowns 2 x 10-12


Day Two:

Pull-Up 3 sets to failure

Barbell Row 2 x 8

EZ-Bar Or Dumbell Curl 1 x 10

Heavy Abs 3 x 10


Day Three

Squats 2 x 10

Deadlifts, or Stiff-Legged Deadlift 1 x 10

Pull-Troughs, Glute/Ham Raises, or Reverse Hypers