Please critique my program

[IronReps]

This is somewhat true but there are a lot of muscles that aren't getting worked maximally. Further, if you limit a motion to a single plane, it will still recruit fewer muscle fibers in the main muscle group you're working. Smith machines limit the potential directions the weight can go in considerably (only letting it go up and down), BB press allows more freedom thus is more challenging (now the weight can go up, down, forward, and backward), and DB press allows even more freedom (now not just forward and backward, but also side to side). The more potential directions the weight can go in, the more likely it will be that you're recruiting as many motor units (and thus muscle fibers) as possible.

Yeah I can see that being the case. I guess you sold me on it.

 

[DaHurt]

yeah i can see that being the case. I guess you sold me on it.

 

[MeatHead96]

I think machines have their place. My problem is with using a machine to replace a staple compound movement such as the bench and certainly the squat.

The point of these big compound movements is maximal recruitment, and by using a machine you eliminate the need for many stabilizing auxiliary muscles.

There's a reason everyone can do more weight on the Smith Machine, because it's easier, you don't have to stabilize the weight because it's limited to one plane of motion, but you're also slighting yourself by not challenging the muscle fully.

Good post, fuck the smith machine. If you can't squat/bench it the real way then don't do it at all. Other machines do have theyre place but never to replace important free weight compound movements imo.

 

[darkside06]

Way too much volume brah.

5x5 is a great workout for adding good solid size gains. I just started a variation and it's going awesome!!

 

[BeastinTheEast]

Eh i'm not trying to sound like the rebel or anything but there's guys in my gym who use smith for bench (not squat) a lot and have some pretty ridiculous chests. They do regular benching as well but i see them start with smith machine most of the time. I guess it's all subjective, Not to say it's superior (cause it's not) but it does still work! I like to do benching in a power-cage and set the pins so i can literally go all out to the very last rep and not worry about the bar smashing me. If i could pick one thing to have it'd be one of those cages it's money all around!

But on topic there is definitely a good amount of volume there, i really would say it's up to you man. If you can recover and give it 100% then try it. People can only judge what the routine looks like by their experiences so it'll be really tough to get a clear answer. I think it's a good thing to experiment with training and see how it works for you, I've had old-school volume workouts where i would do almost 100 sets total and I've also tried Mentzer HIT style 1 set along with DC style. Once you try them all you can combine them to what suits you the best. The worst thing you can do is just do 1 thing, getting the experience from different training styles will teach you how your body will react.

 

[BeastinTheEast]

And just to give you some insight i'll breakdown how those styles worked/didn't work for me.

High Volume- With high calories noticed some good progress for about 1 month until i began to stall and weight would remain the same even with an increase in calories.
Mentzer HIT- Good strength gains but little size gains even with more calories, more likely due to insufficient volume.
DC Training- Good strength gains and size gains but takes a toll on connective tissue and was getting more risky with the heavier weighted stretching. (I'm not ready for this training style yet)
Current Training- 3-4 sets with emphasis on 6-8 reps with a final set of higher reps. Include some dc stretches that are not too extreme. Usually super-set 2 different body parts and keep rest intervals short. Result is great progress while on surplus calories, good strength/size, rely's on compounds with isolating finishing moves with higher reps. So far this style has stood the test of time for me.

I've also messed around with training frequently and not to failure which gives me the best strength gains I've had so far.

Ok anyways that should get my point across

 

[Jean-Claude]

Thanks everyone, I just think squating with a barbel is the most unpleasant exercice there ever was. And my quads are probably my best muscle group already anyway.

On aother topic why do I keep hearing 5x5 for gaining size? that is clearly a strengh routine IMO.

 

[BeastinTheEast]

Thanks everyone, I just think squating with a barbel is the most unpleasant exercice there ever was. And my quads are probably my best muscle group already anyway.

On aother topic why do I keep hearing 5x5 for gaining size? that is clearly a strengh routine IMO.

I look at it this way, the hardest exercise (most of the time) yields the best result so why not just make your legs even better!? I mean use what you like and what works for you that's what's important.

I think it's more generally geared towards beginners considering they just touch a weight and grow haha. I'm pretty sure there's some benefit to size gain but i would think it's more towards strength too.

 

[Jean-Claude]

I look at it this way, the hardest exercise (most of the time) yields the best result so why not just make your legs even better!? I mean use what you like and what works for you that's what's important.

Well those exercices are so unpleasant for me to do that it makes me not wanna workout, and I tend not to buy that regular squats and bench are so much better because my best muscle group is quads, followed by pecs as a close second, and my arms and shoulders (which is are done about 90% with free weights), size wise are horrible.

 

[Jean-Claude]

The more potential directions the weight can go in, the more likely it will be that you're recruiting as many motor units (and thus muscle fibers) as possible.

What about bench press with the cables? The cable handles can go in all directions, just like the dumbells.

 

[DaHurt]

Well those exercices are so unpleasant for me to do that it makes me not wanna workout, and I tend not to buy that regular squats and bench are so much better because my best muscle group is quads, followed by pecs as a close second, and my arms and shoulders (which is are done about 90% with free weights), size wise are horrible.

Sorry for your genetics then, bud.

What about bench press with the cables? The cable handles can go in all directions, just like the dumbells.

What about them? I think you just answered your own question.

 

[Jean-Claude]

What about them? I think you just answered your own question.

Well I wanted to know if you thought it as efficient as doing doing db press but with that bitchy tone of yours, it doesn't seem like you're up for it haha. Anyway, it's fine..