Please look at my training routine?

[Cutting Concept]

Well this is my training routine just wanna see some input whether i should add more or just leave it the way it is:

Chest:
Flat bench dumbell flys 3x10
Supersetted with: Flatbench Barbell press 3x10
Incline Dumbell press 3x10
Incline Dumbell Flys 3x10
Decline Barbell press 3x10
Cable cross overs and lifts 3x10

Back:
Lat Pulldowns 3x10
Incline Cable Rows 3x10
Reverse Situps (i think thats what it is) 3x10
Seated One arm Cable Rows 3x10
Dumbell Rows 3x10
Seated Machine Row (palms facing up) 3x10

Arms:
Tricep Pushdowns (with angled Triangle) 3x10
Supersetted with overhead extensions 3x10

Straight bar Pushdowns 3x10
Supersetted with one arm Cable pushdowns 3x10

Decline Skullcrushers 3x10
Dips 3x10 Failure for last set

Hammer Strength Preacher curl 3x10
Incline Hammer Curls 3x10
Standing Alternating Dumbell Curls 3x10
Wide Grip EZ Curl 3x10
One Arm Cable concentration Curls 3x10

Shoulders:
Overhead Dumbell Press 3x10
Lat Raises 3x10
Lat Raises (machine) 3x10
Shrugs
Pec Deck Reverse (for rear Delts) 3x10

Legs: (can't do that right now, bad knee is healing)

Cardio 4 days a week and abs every day

 

[MattRecc]

jeeeeeesus wayyyyy too many sets per bodypart. check out the stickies for training routines because you are definitely gonna be overtraining with that much volume

 

[MattRecc]

just curious, did you come up with this routine on your own, because it looks like something straight out of the competition training program from Arnold's encyclopedia of bodybuilding

 

[Cutting Concept]

yea my partner and i did.

 

[Lord_Suston]

tooooooo much, not enough recovery time and definitely too many excercises

 

[leatherface]

Ya..pretty much what Matt and Suston said..why don't you try cutting it down a bit and reposting bud, then we can go from there

 

[Cutting Concept]

Ok what about this program, sat down to revise it a little:

Chest:
Flat bench dumbell flys 3x10
Supersetted with: Flatbench Barbell press 3x10
Incline Dumbell press 3x10
Incline Dumbell Flys 3x10
Decline Barbell press 3x10
Supersetted with dips 3x10

Back:
Lat Pulldowns 3x10
Incline Cable Rows 3x10
Reverse Situps (i think thats what it is) 3x10
Dumbell Rows 3x10
Seated Machine Row (palms facing up) 3x10

Arms:
Tricep Pushdowns (with angled Triangle) 3x10
Supersetted with overhead extensions 3x10

Straight bar Pushdowns 3x10
Supersetted with one arm Cable pushdowns 3x10

Decline Skullcrushers 3x10
Dips 3x10 Failure for last set

Hammer Strength Preacher curl 3x10
Incline Hammer Curls 3x10
Standing Alternating Dumbell Curls 3x10
Wide Grip EZ Curl 3x10

Shoulders:
Overhead Dumbell Press 3x10
Lat Raises 3x10
Lat Raises (machine) 3x10
Shrugs
Pec Deck Reverse (for rear Delts) 3x10

 

[athlete0185]

Ok what about this program, sat down to revise it a little:

Chest:
Flat bench dumbell flys 3x10
Supersetted with: Flatbench Barbell press 3x10
Incline Dumbell press 3x10
Incline Dumbell Flys 3x10
Decline Barbell press 3x10
Supersetted with dips 3x10

i see no reason for doing flat bench dumbell flys and then doing some incline dumbell flys. still way too many sets for chest. there is NO WAY you can put your max effort into 60 repititions for 18 sets on a chest day. stick to 9-12 sets for chest maximum. do some flat bench, some incline, and some dips. boom your done.

 

[MattRecc]

ok...rule one, NEVER, EVER follow any of Arnold's programs from his encyclopedia, the only thing you are asking for is overtraining, burning out, and making negative gains. As a general rule of thumb, do not follow training programs out of any of the Weider magazines either, these are either designed for those using dickloads of drugs, or are just plain bullshit trying to sell you something. Even in your revised program you are using wayyy too many sets.

First thing, drop the supersetting. Especially if you are cutting, you arent going to have the energy level to get through one of these workouts with maximum effort, trust me i know. I highly suggest again, instead of repeating what has appeared in many posts, to either read the stickys at the top of the forum, especially look into the DC training program (this program has done wonders for me) or needsize's 5x5. These programs cut down the volume, and up the intensity. Forget everything you've read in the Arnold encyclopedia (except for the exercise demonstrations which are very useful.) Im biased to the DC program, as it really has done things for me that no volume training program has. Hope this helps and good luck.

 

[leatherface]

Flatbench Barbell press 5x5
Incline Dumbell press 3x10
dips 2x12

how about something more on the lines of this?

Just curious why everything is 3x10
and how often do you plan on switching up the routine/reps/sets ??

 

[MattRecc]

agree with leatherface completely, lower volume

 

[Debaser]

Or even:

Bench press 2 x 5 until you can do it with 350 lbs.

Compare this to a guy doing all that work so he ended up with a 180 lb bench after the same time frame. We'll place bets on who ends up with the bigger chest

 

[WalkingBeast]

Or even:

Bench press 2 x 5 until you can do it with 350 lbs.

Compare this to a guy doing all that work so he ended up with a 180 lb bench after the same time frame. We'll place bets on who ends up with the bigger chest

Use that routine to decrease size and strength

 

[SoSadBtTrue]

Use that routine to decrease size and strength

Beast, I like your style.

 

[MattRecc]

debaser how many times a week do you do 2x5 on bench?

 

[Debaser]

Twice a week, although I don't use a regular bench I do 2 different chest exercises. Beast's comments shouldn't even be dignified with a response. There are many guys that are both much larger, and much stronger than he who do such a low volume, and if you said their size/strength would "decrease," they would laugh in your face.

 

[WalkingBeast]

Twice a week, although I don't use a regular bench I do 2 different chest exercises. Beast's comments shouldn't even be dignified with a response. There are many guys that are both much larger, and much stronger than he who do such a low volume, and if you said their size/strength would "decrease," they would laugh in your face.

Steroids....I could grow curling 30lb dumbells if I took some shit. Two sets a day is worthless IMO, even with juice. Thats just fucking lazy. You're a follower. Need others to direct your path?

 

[Debaser]

Steroids....I could grow curling 30lb dumbells if I took some shit. Two sets a day is worthless IMO, even with juice. Thats just fucking lazy. You're a follower. Need others to direct your path?

Actually, most of these guys are clean. And where do you get off making such a judgement? Ask needsize if juice matters much without a good diet/training regiment. Ask him if he grows curling 30 lb dumbells.

Also, who said 2 sets a day? I said 2 sets for chest.

Might as well tell all the followers of DC training and HST that they're fucking lazy, and that they're followers, and that their routines will only make them decrease in strength and size. Moron.

 

[Cutting Concept]

ok well how bout if i change my chest routine to:

Barbell Bench press 3x10-8
Incline Dumbell Press 3x10-8
Incline Dumbell Flys 3x10
Dips 2x10 or 3x10
All heavy sets.

Cutting is what i am trying to accomplish...... but i need some size added as well to certain area's

 

[supersizeme]

well you either cut or you bulk - you can't effectively do both at the same time without steroids. your body grows when it's fed more calories than it needs to maintain itself. cutting occurs when you decrease your calories below maintenance or you increase your physical activity to burn off more than you are eating. either way, most people are not going to put on size and drop bodyfat at the same time. you can shoot for tinkering with your diet enough to put on size while keeping fat gain to a minimum, but the size gains come a lot slower that way.

this shouldn't affect the way you lift though. there's not a "cutting" and a "bulking" way to lift weights. always train like you're trying to grow the muscle. if you're bulking, this will help you put on size. if you're cutting, it will help you to maintain what you have and not drop muscle.

12 sets is still a bit much for chest. if you're hitting it hard, you should be sufficiently torn up after 10 sets to call it a day and begin repairing.

 

[leatherface]

Ok first of all...cmon debaser WB.. stop with this stuff, don't even comment about each other anymore..just drop it. We need advice here...support..motivation so lets do it

Anyhow
Cuttingconcept...first, determine what you want.. to gain size or cut... if you want to gain size..don't think that lowering volume will hurt that
You should try something like I said or atleast try to lower the volume to no more than like 9 sets per body part
I'm not saying that high volume is bad... everyone is different, just like the WB/debaser thing.. WB gains strength and size like crazy working out 5 hours per workout with crazy ass volume.. and karma for that .. and Debaser gets awesome fuckin gains with lower volume full body workouts. But I can say that It seems like more people tend to get better gains on lower volume, and you should atleast try that for awhile and give it a shot.
What I would recommend is Needsize's 5x5 program..great for strength and size, workouts are like an hour...u can customize the days pretty much however you want.. add plyos/grip work..whatever
If you don't like that program then just try to lower the volume on yours, and change up all the 3 sets of 10. And don't make them all "heavy sets", that normally isn't a good idea to go to failure on everything. Notice I said normally though...
Ok..thats enough

 

[needsize]

lets keep this civil guys, if you bros want to get into a heated debate then maybe we should start another thread for that where anything goes.

And as much as I hate to agree with debaser(jk), hes right about the steroids, they dont make it that easy. I know my training is bang on, I eat almost 500 grams of protein a day in 8-9 meals, and with steroids adding to that i am still having a bitch of a time growing. I guarantee my arms would grow curling 30lb dumbells, hell, i cant get them to grow curling 70's....

As for the original question, I would never go over 10 sets for any bodypart, for chest I do 8-10 sets max...anything more, and even with all my mass and years of training, I overtrain in a hurry

 

[MattRecc]

yea it looks like cuttingconcept likes more volume, if this is the case stick with needsize's 5x5, its the perfect compromise and from what i hear very effective (hell look at needsize for confirmation)

 

[Creepusmaximus]

Try this
3X10 dips
3x(10,8,6) incline barbell press
3x(10,8,6) flat barbell bench press
maybe 2x cable cross overs for good measure.