My current program, any critique welcome

[UCFKnight]

Basically I'm new to the heavy lifting thing, not looking to get huge (I am a surfer, I don't need a ton of bulk) but I am bulking up since I'm currently pretty lanky.

I work Bis and back one day, and Tris, shoulders and chest the next

On the bis and back day, I go in and do 2x8 assisted chin ups then 2x8 assisted pullups to start. I then do pull downs and rows for the back, and some supplemental bis stuff

The next workout, I go and start with 2x8 dips then do 3x5 on the bench, then shoulder press, and then flys and another tri workout like the skullcrusher.

I also do abs every day. I get into the gym 4 times a week.


This plan is working, but I know it's not perfect and I wish I could have someone there to check my form, but that's not really a complete option. I was thinking about switching to the rippetoes 3x5 program to get leg work in there too.

Just looking for some input, thanks!

 

[BigboyAl]

you do to many exercies for 1 body part.. and not enough reps/sets for each.. 5x6 on bench twice a week will make you bigger and stronger then 2x8fly,2x8bench,2x8incline...twice a week.. your system has lifts just not needed to be strong or look good. toss all those flys and tri extension out.. at oyur level you need bench and more bench...thats it.. for back do rows and more rows.. real simple

 

[UCFKnight]

rows instead of pulldowns?

is there a good back exercise on freeweights instead of the machines?

 

[s8nlilhlpr]

rows instead of pulldowns?

is there a good back exercise on freeweights instead of the machines?

yes, the best one of all. Its called Deadlifts...

 

[al420]

Another great one is Barbell Rows done at a 90 degree angle - here is an example:

http://www.youtube.com/watch?v=UIUg8nDVEFs

Do them explosively if you want a big back - do them slow if you want to sprout a vagina.

 

[UCFKnight]

can anybody suggest to me a 4 day a week workout that is similar to what I have now, but better?

 

[poysyn]

Another great one is Barbell Rows done at a 90 degree angle - here is an example:

http://www.youtube.com/watch?v=UIUg8nDVEFs

Do them explosively if you want a big back - do them slow if you want to sprout a vagina.

Wait, you are telling me if I slow down on rows I can sprout a vagina? And all this time I thought there wasn't a god..

 

[UCFKnight]

I've always thought doing exercises like that explosively wasn't helpful because it uses more momentum than muscle

 

[crazyjoe]

Bro, you better throw a leg day in that workout routine of yours. You will really look like a damn fool on your surf board with little stick legs. Squats,lunges,straight legged deadlifts,leg extensions,hamstring curls. Ask some guys at your gym who look like they might know a few things.

 

[JohnRobHolmes]

I've always thought doing exercises like that explosively wasn't helpful because it uses more momentum than muscle

You are not using any more momentum to move the bar from the floor. You are reducing the time under (of) tension though (TUT or TOT) which allows you to lift heavier. Lifting heavier = more growth stimulus and a stronger body. It would also stand to reason that your natural test would go up more, but I am not an expert nor a scientist on that front.


I might even argue that it takes more effort to explosively lift a pendelay (sp) row than to slowly lift it. It isnt a motion where you can swing the weight and cheat anyway. Curls on the other hand, can be done wrong with a swinging momentum. Get my drift?

 

[UCFKnight]

yeah I understand, makes sense