Not enough rest

S

Smitty06960

New member
Is there not enough rest in this workout and is there anything i should add or lose


Monday/thursday
*3 x 10 Flat bench
3 x 10Close crip bench
3 x 25 Medicine ball pushups
3x 10 Machine shoulder presses
3 x 10 Incline bench with dumbells
3 x 1090 degree dumbell
3 x 10 Shrugs
3 x 10 Machine rope
3 x 10 Lat pulldowns
3 x 10Tricep curl bench
3 x 10 Dips

Tuesday/friday
3 x 10 Bar pull
3 x 10 Machines
3 x 10 Incline curl
3 x 10Cross Hammer curl
3 x 10Barbell curl
3 x 10 Cable curl
3x 6 Curl six times hold other
3 x 15 Pull upd
3x 10Deadlifts
3 x 10 Military press
3 x 10 Bent over barbell row


Wednesday/saturday

10 8 8 6 Front squats*
3x 10Barbell lunges
3 x 10Leg press
3 x 15 Calf machine
3 x 10Hamstring machine
3 x 10Quads machine
 
3 x 10 Incline curl
3 x 10Cross Hammer curl
3 x 10Barbell curl
3 x 10 Cable curl
3x 6 Curl six times hold other

made me lol.

pretty poor routine, training 6 days a week with deadlifting twice in 7 days? with squats the day after? not gonna work too well
 
might want to slow down a little dude. that's a little much even if you're only doing it once a week. lat pulldowns on chest day? you know that's a back exercise right? google 5x5. give it a try
 
mispronounced said:
3 x 10 Incline curl
3 x 10Cross Hammer curl
3 x 10Barbell curl
3 x 10 Cable curl
3x 6 Curl six times hold other

made me lol.

pretty poor routine, training 6 days a week with deadlifting twice in 7 days? with squats the day after? not gonna work too well
Click to expand...

Ok why dont you help me out then
 
well what routine were you using before this? or is this your only routine you've tried?

do you respond better to high volume/low volume? high frequency/low frequency? how would you say your recovery is?

and if you dont mind me asking, where did you find this routine? just curious
 
mispronounced said:
well what routine were you using before this? or is this your only routine you've tried?

do you respond better to high volume/low volume? high frequency/low frequency? how would you say your recovery is?

and if you dont mind me asking, where did you find this routine? just curious
Click to expand...

This is the only routine ive tried. I forgot to mention that it not 3x10 every week it goes
Week 1 3x10
Week2 2x10
Week 3 3x8
Week 4 2x8
Week 5 3x6
Week 6 2x6

Also this is one of my buddys workouts.
Im never sore after workouts so i would say my recovery is fine
 
Shit bro, Looks like you know how to use the whole gym!!! You must be on the shit.. Made me tired just reading all the sets your lifting.
 
alright, good call on the reducing sets as the weeks go on, that will help reduce overtraining.

DOMS doesn't indicate muscle recovery. are you progressing well on this routine? honestly, if you are gaining strength and getting the gains you want, this might not be all bad. how are your lifting numbers? and are you on cycle like jon indicated??
 
mispronounced said:
3 x 10 Incline curl
3 x 10Cross Hammer curl
3 x 10Barbell curl
3 x 10 Cable curl
3x 6 Curl six times hold other

made me lol.

pretty poor routine, training 6 days a week with deadlifting twice in 7 days? with squats the day after? not gonna work too well
Click to expand...

This.

Your routine is complete overkill. You're doing way too much in each workout. It would probably be overkill if you did each workout only once a week, much less twice a week...

Calm down with your biceps. Add in more shoulder work. Don't DL and squat twice a week for each. Add another rest day somewhere.
 
No im not on the juice yet. Im going to start my first cycle of test e soon. I weigh 155 now bench 170. Ive been increasing my bench by five pounds every two weeks. I deadlift 275 and squat 225
 
I just realized you're the same guy that started the first cycle thread and said you looked really skinny. If you're normal training volume/frequency is anything like this routine then I definitely see why.
 
Now you're 155 and not 160? Dude, you're clearly not ready for AAS. Get your diet and routine nailed down first...
 
as suggested, your routine has too much volume. i suggest cutting some exercises and adding more rest. i dont want to design it for you, since only you know what your body responds to best. but thats my suggestion. i also suggest you wait a bit on aas usage, but thats just my opinion.

edit- definitely WAIT to start juice. just saw this post of yours in the diet forum and facepalmed. "Anyone have any reccomendations for protein shakes to add mass. Ive been taking rebuild mass from gnc "

oh lawd
 
Last edited:
mispronounced said:
as suggested, your routine has too much volume. i suggest cutting some exercises and adding more rest. i dont want to design it for you, since only you know what your body responds to best. but thats my suggestion. i also suggest you wait a bit on aas usage, but thats just my opinion.

edit- definitely WAIT to start juice. just saw this post of yours in the diet forum and facepalmed. "Anyone have any reccomendations for protein shakes to add mass. Ive been taking rebuild mass from gnc "

oh lawd
Click to expand...

What are you not suppossed to take shakes while on aas.
 
no, its ok to take shakes on gear. its just that usually the people who have been training awhile dont need protein shakes to get bigger, they know how to get bigger from real food. not that protein shakes are bad, it just seemed like a fairly beginner question. you want to get your diet down pat first, then do gear. talk to 3j in the diet forum, i've heard he's the man to go to if you need a diet made
 
Seems like to much in a week not enough rest so you will not grow. You could do a full body routine 3x a wk with compound movements and including 2 exercises per muscle group. Resting about1.5 mins in between sets and eat your ass off. This is a basic routine that can get results until you set up a 4 day split or ready for one
 
mispronounced said:
no, its ok to take shakes on gear. its just that usually the people who have been training awhile dont need protein shakes to get bigger, they know how to get bigger from real food. not that protein shakes are bad, it just seemed like a fairly beginner question. you want to get your diet down pat first, then do gear. talk to 3j in the diet forum, i've heard he's the man to go to if you need a diet made
Click to expand...

Alright I made a post with him earlier. Just waiting for his response
 
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