Help me split this

heres what exercises i do

Squats
Calf Raises
Bench
Barbell Curls
Concentration curls
Barbell Bent Over Rows
Shrugs
Stiff Legged Deadlifts
Abs--Once A Week

Currently i alternate days upper and lower body


Monday-Upper Body
Tues-Lower
Weds-Upper---Abs every weds
Thurs-Lower
ETC

Any other ways i could do this and still get good results cuz my upperbody takes twice as long as my lower body to do

All help appreciated

Check out Madcow's 5X5. It's based on compound movements that combine upper/lower body exercises. Monday is squats, bench & bent rowing. Wednesday is deads, standing military press and pullups. Friday is squats, bench and bent rowing. I think that's about it, but check it out, I think you'll find it will do you wonders.

I'd drop all the curling (at LEAST drop the concentration curls), the calf raises, and the stiff leg dl's. Swap the shrugs for standing OHP (which is the most important upper body lift -- yes more important than bench), and do it all in the same day. If it's taking long to complete you're doing too many sets. Three sets of five reps would be a good place to start IMO and give you plenty of room for progress -- try to add a little weight every session. Do it 3x/week.

That's a pretty decent beginner program right there if you make the changes I advised. It wouldn't hurt to alternate the rows with chins from week to week, and maybe do regular deads in place of squats every so often, til you work up to a more intermediate program. The Single Factor Starr 5x5 would be the next logical step IMO.

I'd be happy to explain exactly why I think you should change the program but for now I'm going to bed .

Well when you get a chance please explaing ty

i forgot to add so this is my updated routine.

Alternating lower and upper body workouts so dont have a set day but for example

monday-upper
tues-lower
weds-upper
etc

Exercises

Curls
Concentration Curls
Bench
Dumbell Bench (different styles of grips)
Rows
Shrugs
Stiff Legged Deadlifts
Squats
Calf Raises

Why you want me to drop curls? Their probly my favorite exercise to do but i dont kno how much is too much

Also Stiff legged deadlifts for my lower back?

and i only do calf raises to work on my vertical for basketball and i dont do them everyworkout jus twice a week



i do a mixture of reps and sets depends on the exercise and day


Early week i lift heavier wit lower reps

Midweek i go a lil lighter wit a lil more reps

End of week i go about same as midweek jus work on form


also i do look on other web pages and magazines but i want other resources to expand knowledge


ty all

You could keep the calf raises. I don't think they'll do you much good though. I'd recommend power cleans for explosion and vertical jump, but very few know how to teach it properly. Have you bought Starting Strength yet? You could probably teach yourself to clean just fine with that book.

You simply won't benefit much from the curls. THey COULD be detrimental if they keep your row from progressing. Correct me if I'm wrong but you're basically a beginner, right? Less than 6 months training? My advice is tailored for this type of trainee.

The following comments assume my advice is taken:
-Your low back is getting PLENTY of work from squats, rows, and standing OHP. Stiff legs are redundant at this point. Remeber, you're new to this and your capaciy for work is low for now. You need to start with a few basic movements and improve on them, not throw everything in that seems reasonable. Throw the SLDLs on the backburner for now.

-You gotta do Standing OHP. It'll hit your traps plenty, so no need to shrug if you do 'em. It'll improve your core strength and balance- you're balancing a weight at arms' length directly over head. You'll stimulate LOTS of muscle and probably even improve coordination somewhat with these. Plus they'll help keep your shoulders healthy for benching.

-Heavy rows are plenty for bis. They don't need any direct work at all at this point. Since you're a kid, you're gonna do curls anyway so just do a couple sets of ten at the end of your workout twice per week.


I think I've asked you about your training history 3 times and you haven't responded. I'm assuming you're new but it'd sure help if you'd let me know how long you've lifted for. But assuming you're new (less than 6 months) I'd advise warming up, doing 3 sets of 5 so that the fifth one is tough but not tough enough to degrade form, and then trying to add a little bit of weight each session. You may consider microplates for this. You shouldn't change the sets/reps week to week. Keep it like this for a while and progress in it.

So far, it seems to me that you just keep changing the routines you ask about, get solid advice, ignore it, then come back with a different q. I like to help but getting ignored three times is my personal limit. If you read advice from knowledgable people aimed at beginners you're gonna hear something similar (though not necessarily the same) as what I've written.

first of all i havent ignored anything ive looked into every piece of advice ive gotten into and made adjustments according to my goals..

as far as u asking about my lifting history i must not of noticed it in the form of a question..yes im beginning if 6 months or less is a beginner altho i have lifted for awhile jus because i felt like i needed ive only been talkin it serious for a month and a half...also ive posted personal information in other threads...mayb u missed it i dunno


anyway im gonna guess OHP means overhead press or somthin like that...remember im new dont kno all the abbreviations but i have had these in previous workouts back in the stages of "lifting because its the cool thing to do" but i will look into it and take it more serious

ty

So here's what it looks like:

Squat: warmup, then 3 sets of 5. Add weight each set so that rep 5 of set three is pushing it, but not to the point of form degradation

Bench: same as squat

Rows: Back parallel to the floor. Same as above. I can link to a great description of these if you'd like

Standing OHP: same as squat

Curls m/f: 2x10

Calf raises: pick a rep range and aim to improve on it weekly

Like I said, if you can learn power cleans properly they'd be great to add.

DDizzy said:

first of all i havent ignored anything ive looked into every piece of advice ive gotten into and made adjustments according to my goals..

as far as u asking about my lifting history i must not of noticed it in the form of a question..yes im beginning if 6 months or less is a beginner altho i have lifted for awhile jus because i felt like i needed ive only been talkin it serious for a month and a half...also ive posted personal information in other threads...mayb u missed it i dunno


anyway im gonna guess OHP means overhead press or somthin like that...remember im new dont kno all the abbreviations but i have had these in previous workouts back in the stages of "lifting because its the cool thing to do" but i will look into it and take it more serious

ty

Click to expand...

yeah I sounded a bit harsher than I meant to in that last paragraph. My bad. Seriously though you've got to be careful about the info you get about lifting. So much is bad. Yes OHP is overhead press (commonly referred to as "military press").

Just to empasize something: I know what I've outlined looks skimpy but like I said, you're new and your capacity is low. With time you'll need to do more. For now just get stronger in these lifts and you'll have the foundation to add things when the time comes. Good luck.

DDizzy said:

heres what exercises i do

Squats
Calf Raises
Bench
Barbell Curls
Concentration curls
Barbell Bent Over Rows
Shrugs
Stiff Legged Deadlifts
Abs--Once A Week

Currently i alternate days upper and lower body


Monday-Upper Body
Tues-Lower
Weds-Upper---Abs every weds
Thurs-Lower
ETC

Any other ways i could do this and still get good results cuz my upperbody takes twice as long as my lower body to do

All help appreciated

Click to expand...

I wouldnt do all upper body & all lower body on the same days- but break it up by major muslce groups, something like this. Youll also save some time in the gym


Monday - Chest, Tris
Tues - Quads & Hams
Wed - Abs
Thurs- Back & Bis
Fri - Abs
Sat - Delts & Calves
Sun - Off