critique my lifting program...

[barbell265]

Afternoon all I am hoping for some feed back as I am getting ready to to my first cycle in a long while and want to get the very most out of it...

First what I want is size and power, here is what I do...

Lift 5:00 am - 1 1/2 - 1 3/4 hrs
mon: heavy bench: flat, incline, decline, pec dec. or dumbell flys
tues: back / bi's
wed: legs/abs
thur: shoulders/tri's
fri: start over at the begining

then the following monday I would start with back/bi's etc... I do three exercises for each muscle group, a warm up then 3 sets for each. Usually a negative on the second and then try to bump up from previous weeks 3rd set, i.e. 270 previous week try a 275 on the benching.

Any suggestions??

Thanks....Barbell 265

 

[genarr3]

How many sets total are you doing each workout? And when the hell are you resting?

 

[barbell265]

How many sets total are you doing each workout? And when the hell are you resting?

Like I said G. I am doing four sets for my first exercise, including warm up, and then three for each exercise; 3 exercises for each muscle group so....10 sets per muscle group. As for sleep I know I need to get more but theres no time. I am a laboratory Tech. contractor, I avg. arround 6hrs of rest a night...

 

[BigGuns2]

It is very important that you have a recovery time. Otherwise you will be overtraining, which will cause you to loose strength.

 

[barbell265]

re:rest

It is very important that you have a recovery time. Otherwise you will be overtraining, which will cause you to loose strength.

So more than six each night? Could I get away with 5-6 a night and maybe an afternoon 30 min. rest?

 

[genarr3]

Like I said G. I am doing four sets for my first exercise, including warm up, and then three for each exercise; 3 exercises for each muscle group so....10 sets per muscle group. As for sleep I know I need to get more but theres no time. I am a laboratory Tech. contractor, I avg. arround 6hrs of rest a night...

I'm not talking about sleep, I mean which days are you taking off? Because there's got to be days off, you don't grow in the gym you grow when you're resting. If you're training everyday with no days off then you are overtraining. Take the weekends off. I personally do best on training 4 days a week.

 

[barbell265]

oh ya...

I'm not talking about sleep, I mean which days are you taking off? Because there's got to be days off, you don't grow in the gym you grow when you're resting. If you're training everyday with no days off then you are overtraining. Take the weekends off. I personally do best on training 4 days a week.

Ya G. I mentioned that after my friday set I start again monday with the next set... or something like that. I do take the week ends off. Do ya think it would be better to say bail on Wednesday and lift Saturday? Or would it not make a big difference?

 

[genarr3]

Re: oh ya...

Ya G. I mentioned that after my friday set I start again monday with the next set... or something like that. I do take the week ends off. Do ya think it would be better to say bail on Wednesday and lift Saturday? Or would it not make a big difference?

I misunderstood your post then. Working on Saturday rather then Wed is a good idea, I don't train more then 3 days in a row. But the very best thing you can do is try both and decide which YOU like better.

 

[da big thinker]

Re: re:rest

So more than six each night? Could I get away with 5-6 a night and maybe an afternoon 30 min. rest?

bro...it's up to the individual...heck,i can grow off of- hrs every night due to my hectic work as well...you will know when your body gives out...feel yourself...there's no "one" answer on this...only you know.