Need workout advice/critique...be kind.

[LAN T]

My goals are to continue to build up muscle mass and strength. I'm 39, 6' 260lbs. I know I have probably left some important info out so please don't hesitate to ask. Thanks.
Day 1
Bench
1 Warmup Set
4 Sets 6 Reps
Incline Bench
1 Warmup Set
4x6
Decline Bench
1 Warmup Set
4x6
Cable Flys
4x8
Standing DB Curls
4x8 w/ till failure drop sets
Preacher Curls
4x8

Day 2

Pull Downs
1 warm Up
4x8
Close Grip Cable Row
4x8
Wide Grip Cable Row
4x8
DB Row
4x8
Tricep Cable Pulldowns
4x10 w/ w/ till failure drop sets
Nose crushers
4x8

Day 3

Squat
2 Warmup sets
4x6
Leg Press
1 Warmup
4x8
Leg extension cybex
5x8
Reverse Leg Extension cybex
5x8
Standing Calf Raise
4 sets till failure
Sitting Calf Raise
4 sets till failure

Day 4

DB Shoulder Press
1 Warmup
4x6
DB Lateral Raise
4x8
Cybex lateral raise
4x10
Delt Cable cross body Pull (obviously I dunno what the real name is but it hits delts hard)
4x8
ABS
2 different excersices for 4 sets till failure each

*Cardio (Precor) 20 mins 3 times a week after workout

I have been going 4 Days on and 3 off but my body is strating to feel it's age, so I know take an off day in between.

 

[LAN T]

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[Lifting N Tx]

I'm not too knowledgeable about bber style splits at 1x / week / bodypart.

Maybe some brief info about length of training experience, whether you've been following this routine or something else, how well you've been progressing on your existing routine, and plan for progression on the routine you've listed. You don't need to write a book, but a bit more info along those lines would help anyone who might have some suggestions for you.

 

[al420]

http://www.elitefitness.com/forum/showthread.php?t=484815

Check out the 5x5.

 

[LAN T]

I have been reading from madcow's site about the 5x5 thinking about giving it a try. Probably need it my bench is 275 w/ 6reps and yet my squat is only 315ish w/6reps, forget about deadlift havent' dome them since HS Football.

 

[Lifting N Tx]

I'm one of those guys who worked bench and arms pretty hard, not so hard on the other stuff. Plateaued on bench at 275, started looking for more intelligent training. Found HST and 5x5 as two methods that worked and had solid principles behind them. Did one cycle of a variation off HST (Max-Stim) and now doing 5x5 linear.

Haven't maxed out, but I've added about 15 pounds to my 5RM on bench. That even though I'm emphasising catching up on other movements like Pendlay rows, getting better at overhead pressing, etc. Loving the leg and back work now.

Oh, and I hadn't done deadlifts in years, but I'm enjoying them also. Just adding gradually to the bar, keeping form good.

Training a muscle group 2-3 times per week is better if you're not on gear. Protein synthesis stimulation in the muscle lasts something like 36-72 hours max after a workout. You do have to learn to manage workload, learn what's too little and what's overreaching. The 5x5 style routines are good for learning this, I bet you'd like it.

 

[LAN T]

Good info thanks for the post. Do you have a link to HST? I'm thinking 5x5 is the way to go, but interested in some options. My routine now has changed a lot over the years of course but is essentially the same OLD thing. Need to change up and shock the system a little probably. At the least develop some core strength.

 

[SgtSlaughter]

Good info thanks for the post. Do you have a link to HST? I'm thinking 5x5 is the way to go, but interested in some options. My routine now has changed a lot over the years of course but is essentially the same OLD thing. Need to change up and shock the system a little probably. At the least develop some core strength.

Go 5x5 then, you'll love it.

Progressive lifting is all you need and it's a "shock" in that you'll be lifting more weights and hitting PR's.

5x5 = HUGE core strength.... bent over BB rows, squats 3x week, deadlifts... you'll beg for more days off (only 3 lifting days a week).

If you have a weak back, you'll bitch and moan the first few weeks like I did... once you're spinal erectors come up to par, you'll be amazed at the difference.

 

[Lifting N Tx]

For HST you can go here . The forum there is also active and helpful. For 5x5 I have a number of good links, but Madcow's site that you've already discovered is the best that I know of for getting started with it. The two programs are set up quite differently, but largely based on similar principles like progressive load, and frequent full body workouts.

Either one is a good choice. I've noticed that a number of people seem to be able to continue to progress cycle after cycle with HST, and similar things with the 5x5 style of training. Some also run one for a while, then the other, with good results.