Please critique my lift routine
- Thread starter fugazee
- Start date
Shaun47
Job Title: Bad Ass
I like the Routine, its similar to mine. I don't like the smith machine either but it sucks you don't have a spot. When I don't have a spot I just try to stick with heavy dumbells, don't ever have to worry about getting stuck.
I think maybe adding in one more thing for triceps on your chest/tri's/shoulders day like weighted dips, you know some type of heavy compound lift. Def help the bench press get stronger and add size to the triceps. And maybe once every other week or something start your workout with triceps or biceps so you aren't always doing them when your already exhausted.
The intensity should be super high since you lift only three days a week and give yourself plenty of time to heal.
Keep lifting heavy and clean the diet up and you will be able to put on size while decreasing BF.
By the way I do love Animal Pump, never tried it with clen though.
cardio is kind of at your discretion. I wouldn't cut my lifting short to do the cardio so if you need to do cardio on other days then do it. If it fits on lifting days do it then.
I think maybe adding in one more thing for triceps on your chest/tri's/shoulders day like weighted dips, you know some type of heavy compound lift. Def help the bench press get stronger and add size to the triceps. And maybe once every other week or something start your workout with triceps or biceps so you aren't always doing them when your already exhausted.
The intensity should be super high since you lift only three days a week and give yourself plenty of time to heal.
Keep lifting heavy and clean the diet up and you will be able to put on size while decreasing BF.
By the way I do love Animal Pump, never tried it with clen though.
cardio is kind of at your discretion. I wouldn't cut my lifting short to do the cardio so if you need to do cardio on other days then do it. If it fits on lifting days do it then.
Last edited:
fugazee
Support the troops!!!
Thank you Shaun47,
I am understanding what you and Dlove are saying regarding the Smith exercises. I will change it up a bit. I am always intense when I lift, I go all out because I only lift 3 days. So far I am liking Animal Pump, thanks for bringing it up. It gets me going at the gym, give me that extra boost of energy I need to hit it hard.
Thanks again
mikea
Property is theft!
Ok mate you asked me for my opinion and im gonna give it to you(not being an arsehole)
I dont like it at all. I just dont understand why you have planned most of that.
1. I hope tuesday-wednesday-friday split is because you cant do monday?
2. It really isnt a great idea to change exercises every week, as far as strength development, that whole idea of shocking the body by changing it up all the time is nonsense. Stick to the main exercises until you hit a plateu and then change.
3. If your gonna do RP sets go all out, or i wouldnt bother doing them at all. And if you do theres no need on doing an other exercise for that muscle group after.
4. Too much volume to get true strentgh deveploment. Basic math, the higher the intensity=the lower the volume and vicaversa.
5. 98% of us dont need two different exercises for biceps. Mine infact grow the most when i do nothing for them directly.
I hope im not coming off as mean but i just think thats way tooo complicated to get the most out of you. 3days a week imho is the best way to train high intensity/high results, but with a different split. Check out a thread i recently did on the training section, its a collection of 3day powerbuilding programs dedicated to Dlove
that are quaranteed to work. One thing you should notice about them also is that all muscle groups are trained 3times in a 2week period which means more growth phases.
I dont like it at all. I just dont understand why you have planned most of that.
1. I hope tuesday-wednesday-friday split is because you cant do monday?
2. It really isnt a great idea to change exercises every week, as far as strength development, that whole idea of shocking the body by changing it up all the time is nonsense. Stick to the main exercises until you hit a plateu and then change.
3. If your gonna do RP sets go all out, or i wouldnt bother doing them at all. And if you do theres no need on doing an other exercise for that muscle group after.
4. Too much volume to get true strentgh deveploment. Basic math, the higher the intensity=the lower the volume and vicaversa.
5. 98% of us dont need two different exercises for biceps. Mine infact grow the most when i do nothing for them directly.
I hope im not coming off as mean but i just think thats way tooo complicated to get the most out of you. 3days a week imho is the best way to train high intensity/high results, but with a different split. Check out a thread i recently did on the training section, its a collection of 3day powerbuilding programs dedicated to Dlove
that are quaranteed to work. One thing you should notice about them also is that all muscle groups are trained 3times in a 2week period which means more growth phases.
hogman
New member
5. 98% of us dont need two different exercises for biceps. Mine infact grow the most when i do nothing for them directly.
So you don't do any curls and they grow?
I have always had a problem getting my bicepts to grow and i train them realy hard.
Can you suggest a work out for back and bicepts?
So you don't do any curls and they grow?
I have always had a problem getting my bicepts to grow and i train them realy hard.
Can you suggest a work out for back and bicepts?
mikea
Property is theft!
mikea
Property is theft!
Yes and so do the 98%
Biceps are really small muscles and they are very easy to overtrain. I dont know that much about low intensite/high volume training, but i would advise on stop doing them completaly for 2-3weeks and then do one exrcise once a week 3-4 sets of 10-15reps without going to failure.The key to big arms is not overtraining them and making your whole body grow and they will follow.
I just posted a really old article a couple of threads down called big arms, good read!!
hogman
New member
very interesting and it makes scense it is a smaller muscle and it is worked out during back and shoulders with my upright rowes. I have been having problems with my bicepts lots of pain when I curl so I am going to stop for a few weeks to let them heal but I may stop doing them altogether for a while and just work them in once in a while.
i am going to read the artical.
Thanks
i am going to read the artical.
Thanks
