A revised routine, opinions please

[Legion Kreinak]

Alright, I have a few things on my mind here. First off, my routine currently is a M/W/F one. 3 Days a week, with aerobics and the like on tuesday and thursday. Now, which do you guys all recommend? A full-body workout, or split days? Right now, here are the exercises I preform, all with 3 Sets of 12 reps (unless stated otherwise):

Flat Bench Press

Quad Lifts (the attachment at the bottom of a bench, where you put your ankles under the padding and, ya' know, lift it. I substitue squats for this, I don't see much of a difference)

Bicep Curls
Closegrip Bench Press
Inclined (45degreez) Bench Press
Military Press
Upright Row
Wrist Curls and Reverse Wrist Curls

Hanging Hip Raises (for lower stomach, 77 crunches, holding each for 4 seconds for the rest of my stomach)

Straight Leg Deadlift (hams and lower back, I'm pretty sure)

BentOver Row (though I'm not sure if I'm doing it right. Shoulder-width stance, knees slightly bent, torso bent over at waist with back slightly arched. I feel a lil pull on my mid back when I'm just letting the barbel hang, I don't know if this is good or now, any pointers would be appreciated)

Heel Raises (42 each set with only my own bodyweight. I don't like the idea of putting the bar on my shoulders. Besides, I feel a burn anyway.)

And that's all. So if you guys suggest a split routine, please tell me why, and if possible tell me how I should divide those workouts into various days (I'm not good at planning a split routine). If you think a fullbody is fine, gibe and advice or tips you may have, or just your thoughts of my routine.

Oh and I just finished the routine twenty minutes ago, so it doesn't seem like it's too much. I was able to, by the third set, bring my muscles to failure. All I know is, I feel that burn of lactic acid, so I assume my muscles are going to be stimulated regardless. Thanks to anyone who actually read all this. ^^

 

[erickthegreat11]

Do rows with dumbells one side at a time. Put your knee and hand on the bench with your other arm rowing.
Don't know what you mean by heel raises. Do you mean to work your calf muscles? If so, you don't put the bar on your back, but rather just hold it like you're going to shrug it.
Sorry to hear you don't do squats. I prefer doing them down to the floor followed by quad extensions. Never did quads on the bench attachment until a couple weeks ago. I'm surprised I can do 155# for reps now.

I don't believe going to 12 reps will gain much strength.

As far as a split, here's what I do:

1. Narrow bench
military press
triceps db extensions
chins
biceps db curls

2. Squat
quad extensions
calf raises
forearm curls (palms up)
Dead lift
grip work

Pretty basic. Go to the "Anyone interested in posting workouts" thread. Check out those splits. Post your work out there and you might get more feed back.

 

[Legion Kreinak]

Well, why wouldn't 12 reps gain strength? As long as the right weight is applied...

 

[teen1216]

Wow, you really should tone down on eating all that protien, that doesn't fuckin' help any. Cut down on your intake, and just do alot of aerobics.

It may, but it is normally not considered the best way.

 

[Legion Kreinak]

... What the hell are you posting that here for?

 

[teen1216]

Copied the wrong thing, I normally have a few different posts open at once so sometimes I get confused. I meant it to say:

Well, why wouldn't 12 reps gain strength? As long as the right weight is applied...

It may, but I would say it is not the optimal way

 

[Legion Kreinak]

What do you suggest to be the optimal way, then?

 

[vinylgroover]

IMO, progressive overload is the best way to add muscle and 12 reps is not overloading your muscles to their full capacity. 12 reps is bordering on endurance training. Personally, i work in a rep range of 5-8. I'm a hard gainer, so 12 reps will do nothing for stimulating growth for me.

 

[Legion Kreinak]

Good, because like I've said countless times in my posts, I'm going for endurance. I'm a martial artist, so it's more important for me to have more endurance and speed, stamina and the like. Which is why I play alot of basketball, swim alot, and then weight train to slightly increase my strength. It may not be the best way, but you can't say 12 reps doesn't increase strength at all, can you?

 

[vinylgroover]

No, i'd never say that. Any resistance training will increase strength.

 

[teen1216]

I agree with Vinyl, any weight training will increase strength to an extent. First, I feel that 12 reps is not very endurance like seeing as how you throw a lot more than 12 punches most likely in your classes. I think the best way to train for that kind of endurance would be running and other activities such as that, and actually doing the skill. For an increase in strength to get more power, I would say go with around 4-6 reps.

 

[Legion Kreinak]

Hm, that could always work. You're basically suggesting take my jabs and hooks, kicks the like to a heavy bag and speed bad (for the coordination) and use that to build my stamina. While weights are more for increasing power. Hey I'll do the 4-6 reps, so long as I don't gain too much bulk and hinder my martial arts skills.

So how would I go about a heavy training routine then? 5x5? How much rest between sets? I know the basic workouts:
Curls, Inclined Bench, Extensions, Squats, Heel Raises, Military Press and Upright Row.