My new routine! Please critque! PLEASE!

[Yarg!]

Mon: Chest/ Triceps

Incline DB Press 12*,10*,8,6 *=warmup
Cable Crossovers
3x8
(these tricep exercises are rotated with tate presses and pulldowns)
Close grip bench
3x8
Skullcrushers3x8

Tuesday
Biceps/back
1x12 hammercurl*
2x8 Incline Curls
1x8 hammer curl
3x6 barbell curl
2x12 reverse curl (on cable machine)
2x15 concentration curls

Lat pulldowns10*,8,6
Bent over lat rows 10*,8,6
Stiff leg deads 10,8,8
Good mornings 3x8

Wednesday
Legs
SQUATS! 15*,10,10,5
Leg Press 2x10
Calf Press (on leg press machine) 20,20,20
Leg extentions 2x12
Leg curls (i think thats what theyre called) 3x12

Thursday
Delts/traps
Pushpress 20*(mil. press form), 8,6
BB Front rows 2x8
Side lateral raises (with a db in each hand, bent over abit) 3x8
Reverse pec dec 10*,8
DB shrugs 3x10

After every muscle specific training session
I wait 3 days then work that muscle again, eg.
chest on mon, then fri, tues, sat and so fourth, each excersise is done with strict form and force reps if I cant move certain ones. Lots of rest and food involved here . So there you have it. Youre insightful wisom will be most appreciated.

 

[Moen]

-Too much biceps exercises
- Stiff legged deads and good mornings are leg exercises
- I would'nt train 4 days in a row either (unless your on roids)

 

[Moen]

Actually I don't like your routine at all
Contact me or someone you else of your choice to give you something better.
I miss a lot of key exercises in this 1

 

[Yarg!]

Whoa, I didnt know stiff legs were for legs
I posted up a message awhile ago concerning my weak erectors, so some guy recomended stiff legs and good mornings. But if they ARE primarily leg exercises then, WTF! How will I improve my weak ass erectors? HELP!

 

[Yarg!]

Dude, you just say my routine sucks with out explaining, then you dissapear. I PMed you and you dont answer. Atleast tell me what "key exercises" I am missing. God this board falls apart when Swain isnt here.

 

[JOKER47]

Most people use SLDL as a hamstring exercise. I use GM's for my erectors.

Like Moen said, to much for your bi's, and I would do bacl BEFORE hitting bi's also.

I don't know what your goals are, so I can't offer much of anything else in the way of thoughts.


Joker

 

[Yarg!]

Oh yeah, I just realized too much for biceps. I will get rid of reverse grip curls. My goal is to bulk up ofcourse . If SLDLs work legs then I will take them out and replace them with prone hyper extentions or just good mornings. My erectors are really weak at the moment so I want to bump them up abit. Thanks Joker, atleast I got your message.

 

[Lord_Suston]

1) chest, cable cross-over just doesn't cut it. Try Incline press and then follow up with Flat bench then dips. For tris I would suggest overhead db ext for the long head. then try close-grip bench and then follow up with skulls

2)You're doing bis before back. Wrong move cause you bis being fatigue before your back will limit your weight on back excercises. Do Chin-ups, Deadlift and Barbell Rows. for bis do barbell curls and reverse curls

3) Squat are good, do goodmornings or SLDL and then glute-ham-raises, then calves. Skip Leg press they are not need after squats then do calves last.

4) delts more push presses 3x8 or 4x6 or 5x5 then do reverse flyes and some face-pulls since front delt are hit hard by benching. the do barbell shrugs and switch your lewg and shoulder day

 

[Yarg!]

YAY! Thanks Lord Suston, you rock. Karma coming your way.

 

[Lord_Suston]

no problem any other question I will try to answer

 

[Deleted member 33117]

You need more chest work. 4 days on 3 off could lead to some detraining during the layoff. Training each bodypart once a week is ok if you are juicing (although not ideal), however it is not your best course of action if you are natural. I wouldn't start with lat pulldowns on your back day. Try a heavy freeweight movement. Why are you doing so much volume and so many different lifts for a simple, small muscle such as biceps, but then low volume and no variety for larger more complicated groups such as chest and back?

 

[Yarg!]

I was not training once a week Body, I take 3 days off for each muscle so that it gets worked every 3 days. And the reason there is alot of volume for biceps is because I some how got really good results with that routine (minus the reverse curls). And I will start with heavy free movement into back day. I might also reduce the volume for bicep. Lord Suston, do you think it would be alright if I did 3 x8 hammer curls and 4x8 barbell curls for biceps instead of all these other exercises?

 

[Deleted member 33117]

I apologise. I didn't read close enough. LS made some excellent suggestions. Might I recomend taking a day off between each new cycle if you use this split. Or try to condense it into 3 workouts, and take one day off after each 3 day split. You are training every day, which is not what you wish to be doing. I'm doing 6 days a week, on alot of food and sleep, and still am almost on the verge of overtraining, and about every two weeks, I'm having to miss a workout because I know I'm too tired to give it 100%.

The routine for bi's just listed looks a bit better on volume. Do the barbell curls before the hammers. LS's recomendation for chest is much better than what you were doing.

 

[Yarg!]

Thanks Body, no apologies needed I wasnt peeved or anything. I guess I can rearrange it like this:
Mon; Chest/triceps
tue; Back, Biceps
Wed; Rest
Thurs; Delts,legs
Oh and btw I just got back from the gym : Chest/ Triceps day today, this is what I did:
Inclind DB press: 12,10, 8,8
Flat DB press: 10,8,6
Dips (for chest): 2x6
Close grip: 3x8
Tate Presses : 3x6
Pulldowns : 3x8

 

[Moen]

I didn't disappear
I'm just not in this board 24/7 since I don't have the time.
I think these guys told everything I meant if you still have questions just post here and me and others will help !

 

[LifterCA]

Yarg my workout sched is almost exactly like yours. But, I don't have legs an shoulders on the same day. I tried that and I was just dead tired after I got through with legs to try and do shoulders, and I was on 1-AD.(this happened with shoulder before legs too)
Someone already mentioned switch leg and shoulder day for you, not to put them together. I mean, you might not get tired, but I was dead...

 

[Yarg!]

How about a 4 day split instead of the 3 day so I can get one day rest? mon: chest triceps, Tues: back biceps, WEd rest, Thurs: delts, Fri: legs, Sat chest again and so fourth and so fourth. What do you think guys?

 

[Moen]

That would be good IF you only start with chest/tris again on Monday m8.
I know it's hard to not be able to train every day but of you want results without AS that's the way it's gonna be.

 

[Lord_Suston]

How about a 4 day split instead of the 3 day so I can get one day rest? mon: chest triceps, Tues: back biceps, WEd rest, Thurs: delts, Fri: legs, Sat chest again and so fourth and so fourth. What do you think guys?

two training days straight then a day off.

Chest/tris
Back/bis
rest
Delts/traps/grip
Legs/calves
rest
repeat

 

[Moen]

I'd even take the whole weekend off if he's natural

 

[Debaser]

2 days on, 1 day off constantly with all that volume will head him straight into overtraining IMO. I would move delts in with chest, and traps are already hammered with back (or should be).

You are using excessive amounts of volume to stimulate growth, and many redundant exercises. Your chest/triceps day could be condensed down to this:

Incline Press: 2 x 8
Dips: 2 x 8
Close grip bench: 1 x 8
(I would add in shoulders as mentioned above to this day)

And hell I even use less volume than that while making incredibly fast gains (and naturally to boot).

 

[LifterCA]

well I don't see him saying if it's for bulk or not. If it's for bulk than it's more intense than volume. SO he should be alright. as he's only working his muscle groups twice every 9 days.

 

[Lord_Suston]

Debaser me and you have fundamental differences on our training philosophies so I am not gonna argue, my videos speak for myself you on theother hand have never really posted any vids or pics.

All sets are not done to failure and incremental weight loading is inteneded. this is for a beginner so working to failure is a not needed. fomr work is, going to failure does not improve form IMO

 

[Deleted member 33117]

I tend to be between Debaser and Lord_S on volume. I do 3-4 working sets per bodypart (not counting back as biceps and chest presses for tri's oc course), 3 times a week. Debaser, bear in mind a beginer doesn't have the neural efficency that you, an experinced powerlifter, have developed over the years from your training. He will NOT be able to stimulate as many fibers per heavy set as you, so does need a bit more volume. However, I would agree that he doesn't need 8 or 9 sets for biceps to recruit all the fibers avaible in one workout.

 

[Yarg!]

Yeah I am training for bulk, and I think that Lord Suston'r routine is a dam fine one. My chest ballooned up the next day. Thanks Lord Suston. Thank you for your comments debaser, the excersises that you pointed out are stuff that I do already close grip, dips and so fourth). So I know that they are excellent comments. But is the volume just a tad bit small?

 

[LifterCA]

I agree with BodyByFinaplix's volume. 10-12 sets per body part is adequate as to bulk up you want intensity. This means more weight and less reps. My biceps blew up when I did this routine. I started 3 X 5 and then 3 X 8 on other exercises.

 

[Debaser]

Debaser me and you have fundamental differences on our training philosophies so I am not gonna argue, my videos speak for myself you on theother hand have never really posted any vids or pics.

Does this really matter? What if I showed you pics of DC and several of his superheavyweight trainees? They dwarf you in size and strength, but this is no measure of knowledge.

And where did I tell him to go to failure?

BBF I'm flattered you think I'm an experienced powerlifter But no I'm a beginner...I've also put on 40 lbs of muscle in my first year of training thanks mostly to DC principles.

 

[Lord_Suston]

Debaser- Butting heads as usual... The vid comment was to make sure Yarg can see I am a decent source of info by results. Your knowledge mihgt be great but if you can't show the application then it really doesn't matter

The failure part is the main concept I want Yarg to get. I think it is almost pointless to go to failure, this is where most people get injured