My current workout

[trex74]

Okay, I have limited time to work out now, and I have settled into a weekly routine like this.
Basically during the week I only have 1/2 an hour to go to the gym in the mornings, which is why I go on the weekend 2 days in a row there.
Thoughts, suggestions, whatever would be very much appreciated.

Mon-off

Tues- Cardio- 30 min on elliptical with resistance at 10-12/Abs- basically just a couple sets of crunches...ideas?

Wednesday - Cardio- same as above

Thurs- Back and Bis

Back:

seated rows 3x10
lat pulldowns 3x10
bent over rows3x10

Bis:
incline db curls 4x10
hammer curls 3x10
concentration curls 3x10
preacher bar curls with EZ bar 3x10

Fri: cardio or off

Saturday- Legs/Abs/light cooldown cardio (walking)

Legs:
squats- just started am trying pyramiding as SuperQt suggested with a warmup set first
4x 12,8,5,3
leg extensions 4x10-12
lying leg curls 4x 10
hyperextensions 4x10- haven't added weight yet
seated calf raises 3 x 12-15

Sunday- Chest / Shoulders / Tris
and cardio

Chest:
db bench press 3-4 x 10-12
pec deck 3x 10

Shoulders:
db incline Shoulder press 4x10-12
front raise 4 x 10
lateral raise 4x10
seated rear lateral raise 4x10
shrugs 3 x10

Tris:
Skullcrushers 4x 12-15
rope pushdown 4 x 10-12

One thing I have noticed is that my upper chest is developing a lot quicker than my lower chest. It almost looks like I have two extra collarbones, which isn't a fantastic look.
Anyone have issues with building a better chest? tips?

TIA

 

[RottenWillow]

Okay, I have limited time to work out now, and I have settled into a weekly routine like this.
Basically during the week I only have 1/2 an hour to go to the gym in the mornings, which is why I go on the weekend 2 days in a row there.
Thoughts, suggestions, whatever would be very much appreciated.

Mon-off

Tues- Cardio- 30 min on elliptical with resistance at 10-12/Abs- basically just a couple sets of crunches...ideas?

Wednesday - Cardio- same as above

Thurs- Back and Bis

Back:

seated rows 3x10
lat pulldowns 3x10
bent over rows3x10

Bis:
incline db curls 4x10
hammer curls 3x10
concentration curls 3x10
preacher bar curls with EZ bar 3x10

Fri: cardio or off

Saturday- Legs/Abs/light cooldown cardio (walking)

Legs:
squats- just started am trying pyramiding as SuperQt suggested with a warmup set first
4x 12,8,5,3
leg extensions 4x10-12
lying leg curls 4x 10
hyperextensions 4x10- haven't added weight yet
seated calf raises 3 x 12-15

Sunday- Chest / Shoulders / Tris
and cardio

Chest:
db bench press 3-4 x 10-12
pec deck 3x 10

Shoulders:
db incline Shoulder press 4x10-12
front raise 4 x 10
lateral raise 4x10
seated rear lateral raise 4x10
shrugs 3 x10

Tris:
Skullcrushers 4x 12-15
rope pushdown 4 x 10-12

One thing I have noticed is that my upper chest is developing a lot quicker than my lower chest. It almost looks like I have two extra collarbones, which isn't a fantastic look.
Anyone have issues with building a better chest? tips?

TIA

Trex, how many (if any) of the sets you list are taken to momentary muscular failure (MMF)? Also, do you monitor your rep speed and if so, what is it?

 

[trex74]

Trex, how many (if any) of the sets you list are taken to momentary muscular failure (MMF)? Also, do you monitor your rep speed and if so, what is it?

The last set usually brings me to failure
Sometimes its the second to last and the last that i do a couple less reps
For example on db bench press

set 1- 12 reps ( 15 lbs)
2- 10 reps (20 lbs)
3- 8 reps (20)
4- 8 reps (20) and the last two are incredibly hard to get up, go till my arms buckle

It is usually my left arm that goes first, as it is a bit weaker, so when that one goes, i stop.

I don't count out loud out time my rep speed with a watch, but i just try to go slow, like i guess maybe 2 secs up, 2 secs down...
I don't write anything down in a log, I just kinda go by feel.
I have been trying to focus on a mind muscle connection, and really feel the muscles involved, which is a little difficult for me as I have a wandering mind.

 

[RottenWillow]

The last set usually brings me to failure
Sometimes its the second to last and the last that i do a couple less reps
For example on db bench press

set 1- 12 reps ( 15 lbs)
2- 10 reps (20 lbs)
3- 8 reps (20)
4- 8 reps (20) and the last two are incredibly hard to get up, go till my arms buckle

It is usually my left arm that goes first, as it is a bit weaker, so when that one goes, i stop.

I don't count out loud out time my rep speed with a watch, but i just try to go slow, like i guess maybe 2 secs up, 2 secs down...
I don't write anything down in a log, I just kinda go by feel.
I have been trying to focus on a mind muscle connection, and really feel the muscles involved, which is a little difficult for me as I have a wandering mind.

Ok then that volume isn't as egregious (IMO of course) as I thought, but still that's a lotta sets, chica.

You've got 13 sets of direct bi work, then another 9 sets of back exercises that pretty heavily involve bi's. Bis are a small, relatively weak muscle group and can be a limiting factor in working larger groups, like back. If your goal is to build actual muscle in your bis, that's too much work unless you're on gear. They'll just remain perpetually overtrained, always trying to play catch-up and never succeeding. Also, too much delt work too.

 

[needtogetaas]

Ok then that volume isn't as egregious (IMO of course) as I thought, but still that's a lotta sets, chica.

You've got 13 sets of direct bi work, then another 9 sets of back exercises that pretty heavily involve bi's. Bis are a small, relatively weak muscle group and can be a limiting factor in working larger groups, like back. If your goal is to build actual muscle in your bis, that's too much work unless you're on gear. They'll just remain perpetually overtrained, always trying to play catch-up and never succeeding. Also, too much delt work too.

Not to mention they are almost directly worked with bench press,MP,dips, in just about any chest and shoulder work out . Be it pressing or pulling you are almost always working this muscle group.

 

[RottenWillow]

Thurs- Back and Bis

Back:

seated rows 3x10
or
bent over rows3x10
(but not both)

lat pulldowns 3x10

Bis:
concentration curls 3x10
preacher bar curls with EZ bar 3x10

Fri: cardio or off

Saturday- Legs/Abs/light cooldown cardio (walking)

Legs:
squats- just started am trying pyramiding as SuperQt suggested with a warmup set first
4x 12,8,5,3
leg extensions 4x10-12
lying leg curls 4x 10
hyperextensions 4x10- haven't added weight yet
seated calf raises 3 x 12-15

Sunday- Chest / Shoulders / Tris
and cardio

Chest:
db bench press 3-4 x 10-12
pec deck 3x 10

Shoulders:
lateral raise 4x10 (do immediately before OHP to prefatigue)
db incline Shoulder press 4x10-12
shrugs 3 x10

Tris:
Skullcrushers 4x 12-15
rope pushdown 4 x 10-12
TIA

Look at how I edited your routine.

Bent over rows and seated rows are really exactly the same exercise. Hand placement and the resistance relative to the muscles being worked are exactly the same. I just can't think of a good reason to do both other than variety. Again since you're not on gear doing both is likely to be counterproductive.

When doing overhead presses, the tris will always fail first, unless you prefatigue the delts. Not prefatiguing the delts also means OHP then inadvertently becomes more of a tri exercise b/c they will get worked to MMF, but the delts won't. See what I mean? This can then lead to overtrained tris that eventually stop your OHP gains. You'll be likely to think your delts aren't gaining anymore, but the problem won't lie with your delts at all.

Do your laterals as normal. Have your OHP barbell ready to go before you finish your last set, but with about 15% less weight than you've been using. 60 seconds after your last laterals set is done start that OHP set. Your delts will be so worked already that the relatively weak tris will be able to match them in productivity.

Regarding chest, you are probably using improper bench technique. Almost everyone does though, so you're in good company. The "groove" is actually much lower than most people think. The bar should touch you right at the very bottom of your ribcage, well below the breasts. The movement will initially feel very awkward, but for a very good reason. The brain tells us to move weights in such a way as to expend as little energy as possible, so we try to move stuff in a form that allows as many different muscle groups as possible to help us. Pressing the bar up near your shoulders involves the delts way too much. It puts undue pressure on the rotators (a BAD, BAD thing), works the upper region of the pecs a lot more, and works the front delts a lot more.

 

[trex74]

Look at how I edited your routine.

Bent over rows and seated rows are really exactly the same exercise. Hand placement and the resistance relative to the muscles being worked are exactly the same. I just can't think of a good reason to do both other than variety. Again since you're not on gear doing both is likely to be counterproductive.

When doing overhead presses, the tris will always fail first, unless you prefatigue the delts. Not prefatiguing the delts also means OHP then inadvertently becomes more of a tri exercise b/c they will get worked to MMF, but the delts won't. See what I mean? This can then lead to overtrained tris that eventually stop your OHP gains. You'll be likely to think your delts aren't gaining anymore, but the problem won't lie with your delts at all.

Do your laterals as normal. Have your OHP barbell ready to go before you finish your last set, but with about 15% less weight than you've been using. 60 seconds after your last laterals set is done start that OHP set. Your delts will be so worked already that the relatively weak tris will be able to match them in productivity.

Regarding chest, you are probably using improper bench technique. Almost everyone does though, so you're in good company. The "groove" is actually much lower than most people think. The bar should touch you right at the very bottom of your ribcage, well below the breasts. The movement will initially feel very awkward, but for a very good reason. The brain tells us to move weights in such a way as to expend as little energy as possible, so we try to move stuff in a form that allows as many different muscle groups as possible to help us. Pressing the bar up near your shoulders involves the delts way too much. It puts undue pressure on the rotators (a BAD, BAD thing), works the upper region of the pecs a lot more, and works the front delts a lot more.

Wow, this makes a lot of sense. I love the idea of prefatiguing to increase productivity. I get it. Less is more when you do it in the right order.
As for the chest thing, yeah, I was nowhere near the bottom of my ribcage...thanks, it was really starting to bug me- and i have very thin skin on my chest, so it was getting noticeabley imbalanced and weird looking too...
Thank you thank you thank you
I'm printing this out right away

 

[trex74]

Not to mention they are almost directly worked with bench press,MP,dips, in just about any chest and shoulder work out . Be it pressing or pulling you are almost always working this muscle group.

good to know, i guess i was overdoing it a wee bit- thanks for answering

 

[trex74]

Regarding chest, you are probably using improper bench technique. Almost everyone does though, so you're in good company. The "groove" is actually much lower than most people think. The bar should touch you right at the very bottom of your ribcage, well below the breasts. The movement will initially feel very awkward, but for a very good reason. The brain tells us to move weights in such a way as to expend as little energy as possible, so we try to move stuff in a form that allows as many different muscle groups as possible to help us. Pressing the bar up near your shoulders involves the delts way too much. It puts undue pressure on the rotators (a BAD, BAD thing), works the upper region of the pecs a lot more, and works the front delts a lot more.

So did chest today, and yeah it did feel a bit awkward, but i did notice I felt it in the lower part of the chest more, rather than in the upper.
It was also a bit more difficult- lol
Thanks again

 

[RottenWillow]

So did chest today, and yeah it did feel a bit awkward, but i did notice I felt it in the lower part of the chest more, rather than in the upper.
It was also a bit more difficult- lol
Thanks again

yep that's good, it should be. You've isolated your pecs now and your delts cannot aid nearly as much.

You want to think about squeezing your shoulder blades together at the bottom of the movement to get a maximum stretch in the pecs. Then scissor your arms upward, rather than simply press straight up, to force the pecs to do more of the work rather than the triceps. You should have to drop your poundage if you're doing it right, but the pec pump after the first set should be great.

If you want muscle size remember to explode upward raising the weight as fast as you can in a controlled fashion, and lower no faster than 4 seconds.

 

[trex74]

Thought I'd include what weight I'm currently using.

Thurs- Back and Bis

Back:
seated rows 3x10:
warm up 60 lbs
work sets 80 lbs

lat pulldowns 3x10
warm up: 50 lbs
work sets: 60 lbs
I'm going not as heavy as i think I should and just really squeezing the lats hard and keeping good form. My shoulders try to take over when I go heavier i've noticed.

Bis:
concentration curls 3x10: only 10 lbs but squeezing hard and will move up soon I think
DB curls 3 x 10: 15 lbs
I stopped the preacher curls as my left wrist started to hurt a lot, and I noticed it was always after this day once I stopped the pain went away after a few days
I am really slowing down the curls so as to thoroughly work the muscles. I also am going lighter because i noticed that with 15 and 20 lb DBs I was swinging them a bit, and using my shoulders, so I am sacrificing my ego for the sake of better form.


Fri: cardio or off

Saturday- Legs/Abs/light cooldown cardio (walking)

Legs:
squats-
warmup with bar: 12
pyramiding worksets
12@ 55
8@ 65
5@ 70
3@ 80

leg extensions 4x10-12
warmup: 70 lbs
1-80 lbs
2-90 lbs
3-100 lbs
4-100 lbs

lying leg curls 4x 10
warmup:
30 lbs
worksets 40 lbs
hyperextensions 4x10-
warmup: no weight
worksets: with 10 lbs weight

seated calf raises 3 x 12-15
using only 50 lbs as my calves are kinda naturally huge from years of riding

I added in about 30 walking lunges holding 15 lb weights. My glutes thank me

Sunday- Chest / Shoulders / Tris
and cardio

Chest:
db bench press 3-4 x 10-12 @ 20 lbs
going to move to 25 next week for the last set Ithink

pec deck 3x 10:
I think its at 40 lbs usually due to my shoulders not really liking this movement

Shoulders:
lateral raise 4x10 12.5 lbs
Shoulder press 4x10-12
15 lbs then 20 lbs last set
shrugs 3 x10
35 lbs

Tris:
Skullcrushers 4x 12-15
18 lb bar
rope pushdown 4 x 10-12
usually at 20 or 25

 

[hesnobradpitt]

Form over ego nice .
Great work .

Brad.

 

[Haematological]

I would also suggest varying exercises from week to week to develop a well-rounded physique, and activate different stabilizer muscles, etc. I would suggest doing barbell bench press one week just to switch things up. You might want to try dumbbell flyes occasionally to swap in for the pec dec. Same concept applies to working your back. You might want to try one-arm dumbbell rows instead of barbell rows to develop symmetrically. Another idea is varying your grip on the lat pulldown from close-grip to wide-grip, or trying pull-ups (or assisted ones if you can't do one on your own yet). You might want to consider dropping the front raise shoulder work, as you seem to have been working the front delts a great deal with your benching. Just some thoughts...

 

[trex74]

I would also suggest varying exercises from week to week to develop a well-rounded physique, and activate different stabilizer muscles, etc. I would suggest doing barbell bench press one week just to switch things up. You might want to try dumbbell flyes occasionally to swap in for the pec dec. Same concept applies to working your back. You might want to try one-arm dumbbell rows instead of barbell rows to develop symmetrically. Another idea is varying your grip on the lat pulldown from close-grip to wide-grip, or trying pull-ups (or assisted ones if you can't do one on your own yet). You might want to consider dropping the front raise shoulder work, as you seem to have been working the front delts a great deal with your benching. Just some thoughts...

We're on the same wavelength I think, this morning I just got the urge to switch things up a bit, and added the db flys in.. Also switched the skullcrushers for lying db tri extensions, and i could really notice a difference, i was getting too used to the same old i think. my arms were shaking almost immediately, which made me laugh a bit.
i will absolutely try varying my grip on the pulldown...
i have tried the pull ups from time to time, and uh, i'm not quite there yet, but i'll keep trying LOL
Thanks!!

 

[Haematological]

Regarding chest, you are probably using improper bench technique. Almost everyone does though, so you're in good company. The "groove" is actually much lower than most people think. The bar should touch you right at the very bottom of your ribcage, well below the breasts. The movement will initially feel very awkward, but for a very good reason. The brain tells us to move weights in such a way as to expend as little energy as possible, so we try to move stuff in a form that allows as many different muscle groups as possible to help us. Pressing the bar up near your shoulders involves the delts way too much. It puts undue pressure on the rotators (a BAD, BAD thing), works the upper region of the pecs a lot more, and works the front delts a lot more.

I'm not too sure about this. The very bottom of your ribcage would be closer to your bellybutton than to your chest. I'm just curious if you can point me to any videos that illustrate this? Maybe I'm just not understanding correctly.

 

[trex74]

I'm not too sure about this. The very bottom of your ribcage would be closer to your bellybutton than to your chest. I'm just curious if you can point me to any videos that illustrate this? Maybe I'm just not understanding correctly.

I took it to mean the bottom of the sternum in the middle, if it were the bottom of my rib cage on the side it is only indeed a couple of inches from my bellybutton ( and only 4 inches from my hips)- and I have a very long torso- from chin to gusset is 30 inches.