Critique Me

[Legion Kreinak2]

Monday - Legs Sets/Reps
Squats 3x8
Leg Extensions 2x10
Leg Curls 2x10
Heel Raises 5x15
CoC Grip Training 3x8

Tuesday - Chest Sets/Reps
Inclined Bench 3x8
Flat Bench 2x10

Thursday - Back Sets/Reps
Deadlift 3x8
Bentover Row 2x10
Chinup 3x8
Heel Raises 5x15
CoC Grip Taining 3x8

Saturday - Shoulders/Arms Sets/Reps
Military Press 3x8
Upright Row 2x10
Closegrip Bench Press 3x8
Curl 3x8
Inclined Curl 2x10
Wrist Curl 3x8

Will this routine yeild some nice results? I'm just getting started again and I'm still going to be cutting, but I wanted to begin hitting the weights again so I'm ready to bulk hardcore in Fall/Winter, in which I'll be using DC style training.

I still feel weird lifting while cutting. Feels like my efforts will be futile, but I guess the lifting will still keep me pumped and keep my muscles solid/taut - right?

 

[Lord_Suston]

no calves no traps no rear delt work no SLDL.... the routine could use some work but to be honest I have read your post now for a while and I have to say why don't you stop being a P*SSY and really train.

Don't switch programs every 4 weeks and alway cut when you gain some weight. People like you piss me off always trying something new to get quick results . It doesn't happen that way, when you realize hard work, tons of food, rest and an Iron will make you grow then come back and post.

 

[TheOak84]

Monday - Legs Sets/Reps
Squats 3x8
leg press 2x10 *
stiff leg deads 3x10 *
Heel Raises 5x15
CoC Grip Training 3x8

Tuesday - Chest Sets/Reps
Inclined Bench 3x8
Flat Bench 2x10
skull crushers 3x8 *
shrugs 4x12 *

Thursday - Back Sets/Reps
Deadlift 3x8
Bentover Row 2x10
Chinup 3x8
Heel Raises 5x15
CoC Grip Taining 3x8

Saturday - Shoulders/Arms Sets/Reps
Military Press 3x8
Upright Row 2x10
Closegrip Bench Press 3x8
barbell Curl 3x8 *
Inclined Curl 2x10
Wrist Curl 3x8

try that out

 

[Legion Kreinak2]

No calves, Suston? You sure about that buddy?
Traps, forgot about those, I haven't lifted in 5 weeks, took a big layoff. Honest mistake.

SL Deads? I never could get a feel for them, I've tried them before. Plus, my family has a history of back problems, and I don't wanna screw myself for life with a stupid injury I got for trying out an exercise I don't like in the first place. There are other ways to work the hamstrings.

I know what it takes to make gains. I'm vain, yes. Oh well, a goal is a goal. I want to lose the gut I have for now, then start off fresh in the Winter, when I won't have my shirt off.

I know eating big is a key to getting great gains. Guess what? My family's financial situation doesn't allow for that right now. Currently, I'm getting myself a job so I can treat my girlfriend a little better, 'cuz even though she claims not to care, I feel bad and want to buy her gifts when I can. The rest of my funding will be used towards food.

So lay the fuck off, dick.

 

[louden_swain]

Here might be an option. . . something to build up a base:

Sunday - OFF

Monday - Legs and Lower Back

1. Squats - 5 x 5
2. Stiff Leg Deadlifts - 3 x 8
3. Good Mornings - 3 x 8
4. Standing Barbell Toe Raises - 4 x 30,20,12,10

Tuesday - Chest and Triceps

1. Bench Presses - 5 x 5
2. Incline Barbell Presses - 3 x 5-8
3. Close Grip Bench Presses - 3 x 5-8
4. Parallel Dips - 3 x 5-8

Wednesday - OFF

Thursday - Back

1. Deadlifts - 5 x 5-8
2. Barbell Rows - 3 x 5-8
3. Chins - 3 x failure
4. Barbell Shrugs - 3 x 5-8

Friday - OFF

Saturday - Delts, Biceps, and Forearms

1. Seated or Standing Barbell Presses - 5 x 5-8
2. Up Right Rows - 3 x 8-10
3. Barbell Curls - 3 x 5-8
4. Behind the Back Wrist Curls - 3 x 10-15

Look at this program. . . no dumbbells are required.

All basic heavy movements to build a solid foundation without the fluff.

Good luck!

 

[Tiervexx]

Monday - Legs Sets/Reps
Squats 3x8
Leg Extensions 2x10
Leg Curls 2x10
Heel Raises 5x15
CoC Grip Training 3x8

Tuesday - Chest Sets/Reps
Inclined Bench 3x8
Flat Bench 2x10

Thursday - Back Sets/Reps
Deadlift 3x8
Bentover Row 2x10
Chinup 3x8
Heel Raises 5x15
CoC Grip Taining 3x8

Saturday - Shoulders/Arms Sets/Reps
Military Press 3x8
Upright Row 2x10
Closegrip Bench Press 3x8
Curl 3x8
Inclined Curl 2x10
Wrist Curl 3x8

leg extentions, and leg curls don't do shit, you would be better off doing more sets of squats. If you want extra work on hams do goodmornings or strait leg deads. if this does not include a few warm up sets than it might be enough, but if this is all you are doing you need allot more volume.

I also agree with what LS said, you need to stick with a routine for a while before you can know if it is really helping.

 

[Lord_Suston]

you know what just train and prove me wrong then..... if you get solid gains by next winter then I will give you props

 

[louden_swain]

Legion. . .like I said before you are a smart guy. . .you have learned a lot from this forum.

Never forget. . .consistency of a program and heavy basic movements (that use the barbell) will yield the most results.

Try talking your folks into taking you to the buffet every now and then.

 

[JollyRogers]

yep, I mostly use barbells too, dumbbells are good for isolation later on, witch I do every other week, but its just to keep symmetry, otherwise they are useless to build strength & mass. IMO

 

[gmanlax7]

shut up and train hard
all the extensions curls raises and grip training can go to hell if you are not going balls to the wall deads, incline ,pullups, squats,snatch, etc.

 

[JollyRogers]

Louden how many more quotes are you gonna fit in that sig of yours, lmao

 

[sinjinsmythe33]

no immensity without intensity. you know what the key excercises are, just do them. if you cant get a feel for something, lighten the load, get the tecnique down and go for it. best of luck to you. dont forget the anabolic mega packs

 

[PolishHammer1977]

If you knew so much than you would not ask for the routine to be critiqued?

My advice for you would be to keep it simple and challenge yourself. Pick new excercises that are yet to master, example SLDL. you will be rewarded in the end with mucsle, maturity, and knowledge to spread around to others.

Honestly, after reading through your original post I came to one major conclusion. You are not being honest with yourself.

 

[Legion Kreinak2]

SL Deads, I said already, I can't get a feel for. I've read posts and seen diagrams on how to preform them, and I still can't seem to get it down. I don't feel any burn or anything with them. I'm afraid to do them, because I don't want to do them wrong and screw myself over in the end.

I feel I know a good amount, especially more than most others who parade gyms and such these days, but there's nothing wrong with asking for the opinion of others. Everyone makes mistakes. I missed a few things, having been out of the game in awhile, like adding in traps. Does that mean I don't know alot? No. LS missed the fact that I did have calves in there. Does that mean he doesn't know much? No.

How am I not being honest with myself?

Louden, thank you for the compliments and such. I would like to talk the family into taking me to the buffet, but I don't exactly have a family. Parents are divorced, but living together. None of us ever eat together. Plus, I don't know where there's a buffet near me, though I can try and find one. Even if I did, who's to say I can go nearly every night? And when I can't go, I'm stuck with nothing at home. Seriously, my situation is worse than you think, I believe. My mom couldn't go get me a $6 hero at the deli up the block today, no money. Dad? Spends his extra money drinking at the bar till midnight. As soon as I get a job, I guess things will look up a bit. Until then, I'm in a fuckin' rut.


Oh, and Louden, would you recommend I build some sort of foundation moreso before I do DC training? I mean, considering I'm cutting now, I can't exactly build anything.

 

[louden_swain]

Legion,

Make things simple for yourself. Hard work and dedication will pay off. I was actually being humurous about the buffet. . .eat what you can to sustain growth.

Also, be sure to live clean and treat your body with care.

As for training find out what works for you. . . . there are a number of methods and training techniques out there. . . I have been training for 9 years and I am still learning.

I think that the plan that I posted is nice and simple. . .all of the movements focus around the barbell.

Though you may not have access to several pieces of equipment, use what you have and make it work for you.

Have confidence in yourself and trust your instincts. . . listening to a number of people can be confusing at times.

I wish you luck. . . I believe in you.

Get to work my friend and report your progress to us.