Help with weight training routine.

[koi]

Guys,

Just after some advice really. My lifting partner has left now, so I'm back training on my own after 8 months with someone to push my ass... I'm actually starting at a new gym as well tomorrow and have worked out a routine I'm going to stick to.

I'd just like some advice from the vast wealth of knowledge on this forum. Please feel to let me know if I'm doing too much, missing important lifts, etc.

I'm not doing anything special, just the usual 3 sets, 8-10 reps until failure.


MONDAY: CHEST / BICEPS

Flat Bench Press
Incline Bench Press
Pec Deck
Dumb-Bell Pullover

Pull-Ups



WEDNESDAY: BACK / TRICEPS

Deadlift
Wide-Grip Pull-Ups
Bent-over Bar-Bell Row
Seated Cable Row
Lat Pulldown

Tricep Push-downs
Close-grip Bench Press
Tricep Kickback



FRIDAY: SHOULDERS

Seated Dumb-bell Press
Standing Lateral Raise
Bent Over Lateral Raise
Clean & Jerk



SATURDAY: LEGS

Squats
Incline Leg Press
Leg Extension
Leg Curl


SUNDAY: REST


Please let me know what you think.

Thanks,
Koi.

 

[RJ]

thats actually not too bad Koi. I just don't like the split. You're trying to get big, and going balls out with that split may not give you sufficient time to recover.

Try this:

http://www.steroidology.com/forum/547098-post126.html

Its simple and doesn't seem like much, but if you are going to failure and progressing every week you can make great gains. Plus its only a 3 day routine. Follow John's guidelines as its easy to wanna do more sets/reps/exercises. And you really don't need them for low volume work.

 

[koi]

Thanks RJH - much appreciated.

That routine looks pretty interesting. High weight, low volume. That'll definitely give the body a shock in to growing!

Koi.

 

[Linebacker10]

Yea the split to me is a little backwards..if youre doing a chest routine u use shoulders and triceps during that routine with the push lifts, with a back work out you use bis with the pull lifts...so youre not giving your muscles full time to recover...POP (peak overcompensation point) = the period of time it takes for your workout to produce MAXIMAL GROWTH and BEFORE the muscle starts to ATROPHY (get smaller) again...so maybe a chest/tri, back/bi, shoulder/legs will be good..add calves twice a week for they are slow twitch and recover faster...for the biceps you only put pullups which is good (if rev grip) and can add neg reps to get a diff work load on the muscle but barbell curls for mass, preacher curls, hammer curls (working the Brachioradialis) and incline db curls are my favs...Your back workout is good...for tris i would start with the CG bench (its the mass builder and you dont want them to be dead for this lift) then french curls and push downs...for shoulders dont forget about the traps (add shrugs and/or upright rows/high pulls)...and for the legs i would add more emphasis on the core portion with diff forms of squats (front, narrow stance, smith machine with feet out in front of you) and some barbell lunges...hope this helps (if it does dont be afraid to add rep points hahahaah)

 

[RJ]

Yea the split to me is a little backwards..if youre doing a chest routine u use shoulders and triceps during that routine with the push lifts, with a back work out you use bis with the pull lifts...so youre not giving your muscles full time to recover...POP (peak overcompensation point) = the period of time it takes for your workout to produce MAXIMAL GROWTH and BEFORE the muscle starts to ATROPHY (get smaller) again...so maybe a chest/tri, back/bi, shoulder/legs will be good..add calves twice a week for they are slow twitch and recover faster...for the biceps you only put pullups which is good (if rev grip) and can add neg reps to get a diff work load on the muscle but barbell curls for mass, preacher curls, hammer curls (working the Brachioradialis) and incline db curls are my favs...Your back workout is good...for tris i would start with the CG bench (its the mass builder and you dont want them to be dead for this lift) then french curls and push downs...for shoulders dont forget about the traps (add shrugs and/or upright rows/high pulls)...and for the legs i would add more emphasis on the core portion with diff forms of squats (front, narrow stance, smith machine with feet out in front of you) and some barbell lunges...hope this helps (if it does dont be afraid to add rep points hahahaah)

or you could just do the simple routine above without all the fancy french curls and high pulls.

You wanna get big Koi. The big three with some simple ancillary work anda big ass diet and you will grow.

Good luck.

 

[Welter]

Not really sure the push pull exercises on the same day are the best choices but if it works for you then go for it.

 

[koi]

Thanks again for all the help. I'm going to give John's program a try out for the next few months! It's good to mix it up!

 

[zedhed]

Good decision bro. You follow that and you will grow. Get pleny of rest in too.