Rate my workout.....

[Itsadeepburn]

Well i have been working out seriously for 5 months since my injury 2 years ago, and i wanted to post my workout to see if i was over/undertraining anything......any opinions or comments would be great.

Monday-Legs
Squats 5x5
Seated Calve raises 4x10
Leg Extensions 3x10

Wednesday-Chest and Triceps
Flat Bench 5x5
Incline Dumbell Press 5x5
Weighted Dips 3x10
Pullovers 3x5

Friday-Back and biceps
Deadlifts 5x5
Bent over rows(DB) 5x10
T-bar rows 5x5
Barbell curls 2x5


I am mainly going for strength right now......i had to start out light, i was nervous about getting another hernia, and i am always sore the next day, as i try to progress atleast 5lbs a lift each week. Im bulking right now since i just started, and will continue bulking until about Feb of next year. I am 6 foot even, and around 197 lbs, probably 18% bodyfat. I have made some really good gains in the last 5 months, but i think i could do better....any suggestions? Should i add some reps to gain size, there is a word for it.....or should i stick to what i have and keep gaining that strength? Also, i dont really train my arms, i do some curls at the end of my back workout to "finish them off". should i add more for my triceps and biceps? what about for my shoulders, they are usually dead at the end of all my chest workouts, so i leave them alone, should i hit them later in the week? Any advice would be great.....Later bros

 

[s8nlilhlpr]

Your routine looks very similar to the single factor 5x5, esp with the adding 5lbs each week. You've got squats, bench, and deads albiet only once a week each. Looks decent, I think you could do better on a more planned routine (IE, set % lifts to hit each week, instead of guessing). You don't really "need" to train your arms, most people way over do it.

 

[Itsadeepburn]

Yeah i try to stay away from isolating arms.......my arms are getting bigger, yet my biceps still could use a little more size. Im gonna plan out a better workout in a few weeks, i take a one week break every 13 weeks, and its coming up. When it does im gonna sit down and write out a journal....I thought about adding in squats 2x a week or even 3, but wouldnt that over train my legs? Or do they recover fast than other muscle groups? Maybe ill even do a 5x5 program...any recommendations on which one?

 

[anotherbutters]

The increased frequency on squats will serve you well. If you're going to do a 5x5, start off on the intermediate (SF). They're not all-out squat sets every workout - you have hard, light and medium days.

On your Monday, the calf raises and leg extensions aren't going to do much for you, so you're basically just squatting. The 5x5 will have some bench and rowing in there too, so you get better frequency on those too.

 

[Itsadeepburn]

The increased frequency on squats will serve you well. If you're going to do a 5x5, start off on the intermediate (SF). They're not all-out squat sets every workout - you have hard, light and medium days.

On your Monday, the calf raises and leg extensions aren't going to do much for you, so you're basically just squatting. The 5x5 will have some bench and rowing in there too, so you get better frequency on those too.

You say that my calf raises and leg extentions arent gonna do much for me. Should i eliminate them, or try a different frequency? Also, if i decide not to do a 5x5 should i just hit squats for my legs, or is there something else i could add in there?

 

[anotherbutters]

It's honestly not that bad to start with, but here's what I'd do. Without changing any of the exercises at all, I'd move them around and make the frequency a bit better, so you hit your legs, do a pressing movement and do some rowing more than once per week. It's exactly the same amount of work each week, but it's just distributed a bit better:

Monday
Squats 5x5
Flat Bench 5x5
Bent over rows(DB) 5x10

Wednesday
Seated Calve raises 4x10
Deadlifts 5x5
Incline Dumbell Press 5x5

Friday
Leg Extensions 3x10
Weighted Dips 3x10
Pullovers 3x5
T-bar rows 5x5
Barbell curls 2x5

I think that will give you your biggest benefit. Of lesser benefit, but still worthwhile, I'd also change a few of the exercises, like squatting on Friday instead of the leg extensions. Maybe throwing in some chins/pullups on Wednesday to hit your back in a different plane. Maybe front squats on Wednesday instead of the calf work (or move the calf work to the end of the week if you really want to give them some direct work, after the important stuff). Maybe do an overhead press instead of inclines on Wednesday, since it's a great upper body exercise. Maybe ditch the pullovers and put all your effort into dips. If you make those changes too, you end up with this:

Monday
Squats 5x5
Flat Bench 5x5
Bent over rows(DB) 5x10

Wednesday
Front Squats 3x5
Deadlifts 5x5
Overhead Press 5x5
Chins/Pullups 4x5

Friday
Squats 3x10
Weighted Dips 3x10
T-bar rows 5x5
Seated Calve raises 4x10
Barbell curls 2x5

You see, it gets closer and closer to the 5x5 by the minute

Whatever you do, start off light for 3-4 weeks and increase the weights a little (2-3%) from week to week so you match your PRs on week 4. At that point, you ought to be stronger already and ought to be able to carry on adding a little bit more to the bar, setting PRs for several weeks to come.

To address the other questions from your first post, the soreness will go away with increased frequency, since you will become conditioned to it (a little bit on each workout, rather than hitting legs/chest/back with everything you've got once per week). The chins will give you some more arm work. If you want, add some tricep work on Friday after everything else, but it's probably best to do without it and focus on adding a bit of weight to the bench and dips each week. You ought to be able to add 5lb to your squat each week, but don't expect so much on the other lifts, e.g. bench, rows and overhead press, since they use smaller muscle groups. Spreading out the chest work as I've shown above will leave you with enough energy to hit your shoulders hard on the overhead press on Wednesday.

 

[BadboyAl]

YOUR ROUTINE SUCKS!!! ITS BEEN RATED.

Do you really think your going to get strength in your suported t-row or bb row after killing yourself on deadlifts. Same goes for your incline bench. Once you hit flat bench your incline will be nothing more than a pump lift.

If you want strength. Brake up the routine to 4 days 2 days flat bench/deadlift/pull ups
2 other days incline bench/squat/row... do those major lifts 4x5 then add in 2-3 set of 10rep to pump hte muscles up after.

Routine: First decide which lifts are most inportant to you. Mine from your list are:

Workouts 1 and 3

Flat Bench 4x5
Deadlift 3x5
Front Pull 4x5
dips 3x10
sldl 2x10
chin down 3x10

Workouts 2 and 4

Incline Wide 4x5
Box Squat 3x5
Cable Row 4x5
Steep incline DB Fly 3x10
GM 2x8
Supported t-Row 3x10

I guarentee you will grow on all your major lifts. This is 10x's better then just doing tons of exercises once a week for the same muscle group on the same day.

 

[al420]

musclegaintruth.com has a great beginner program - I got the site from GS and took a look. Again, for a beginner it is tremendous. No one has mentioned diet - if you go to a 5x5 or one like Seans on MGT you are going to need a perfect diet - your results will depend 80% on your diet.

 

[Itsadeepburn]

Damn.......that is alot of great info.....I gained alot when i first started working out again......but after 5 months i have slowed down....Im gonna take the rest of the week off from lifting, look over all this and come up with a new routine........I guess i thought i was good where i was at...and im glad i posted that, because i could have seen much better gains if i posted it alot sooner....Thanks bros.

 

[anotherbutters]

No one has mentioned diet - if you go to a 5x5 or one like Seans on MGT you are going to need a perfect diet - your results will depend 80% on your diet.

I disagree. Sure, you want a sensible diet with enough protein, fats and complex carbs, but beyond that, if you eat more calories than you burn, you'll put on muscle when following an effective workout program.

If you have a very low level of bodyfat and you're trying to shed the last few pounds, then yes, I'd agree that diet becomes a lot more important, but the original poster said he was 6', 197lbs, looking to bulk and gain strength. Just being sensible and eating enough will do.

Itsadeepburn, when you come up with a new routine, post it up!

 

[al420]

I disagree. Sure, you want a sensible diet with enough protein, fats and complex carbs, but beyond that, if you eat more calories than you burn, you'll put on muscle when following an effective workout program.

If you have a very low level of bodyfat and you're trying to shed the last few pounds, then yes, I'd agree that diet becomes a lot more important, but the original poster said he was 6', 197lbs, looking to bulk and gain strength. Just being sensible and eating enough will do.

Itsadeepburn, when you come up with a new routine, post it up!

That is what I was saying - just that he has to get in a lot of Protien

 

[Itsadeepburn]

Alright well im gonna go hit some weights and do some cardio....i need to shred some more body fat......I can eat lard all day, and do 30 min of cardio and shred fat like its something to do......i guess im blessed with that, but when it comes to putting on muscle i have to eat eat eat, and then eat some more, i cut out alot of the things that were causing me to retain the last bit of bodyfat, beer, soda, candy, well pretty much anything with sugars in it. I did that about 2 months ago, and went from like 23% to 18 percent bodyfat, and that is with no cardio......Im gonna hit 30 min on the eliptical one day and HIIT the next, for about a week and a half, and knowing me i should be able to get rid of about 2% more bodyfat......If not ohwell...When i get back from the gym im gonna post up my new workout to see what you guys think, that way it can get tweaked over the next week or 2. I really appreciate all the info and advice everyone is giving me. Thanks bros

 

[Itsadeepburn]

Alright the new workout....I have 2 options Let me know what you think

Workout 1----
Monday-
Flat bench 5x5
Squats 3x10
Bent Over rows(db) 5x10


Tuesday-
Seated Calve Raises 4x12
Deadlifts 5x5
Incline DB press 5x5

Wednesday-OFF

Thursday-
Weighted dips 3x10
Tbar Row 5x5
Leg Extentions 3x10

Friday-
Squats 5x5
Barbell curls 3x5
Overhead press 5x5
Sat-OFF
Sun-OFF

-OR-

Like anotherbutters mentioned...with some mods

Monday
Squats(light) 3x10
Flat Bench 5x5
Bent over rows(DB) 5x10

Wednesday
Seated Calve raises 4x10
Deadlifts 5x5
Incline Dumbell Press 5x5
Barbell curls 2x5

Friday
Squats 5x5
Weighted Dips 3x10
T-bar rows 5x5


Of course with both workouts each day will start with some core exercises.....steep incline situps, hanging leg raises, weighted crunches. When i first start out, im gonna go light for 2 or 3 weeks to get the feel for everything....I like the 4day split better because i am able to throw in the overhead presses without feeling like i am over training...Let me know what you think.

 

[BadboyAl]

YOUR 1ST ROUTINE LOOKS GREAT!!

You will get very strong on all lifts because you wont be fatigued from the lift before it. There all seperate body parts. I find back to back days are hard. I usually try to make 1 day a back to back day, keeps me from wearing out.

Get rid of the db rows and work on a heavy 5x5 bb row or cable row

Do like: Monday, Wend, Fri and Sat.

When I 1st started and wasnt used ot the volume I did 1 workout every other day. Every week your workout days change.
Example:
Week 1
mon wend fri sun
Week 2
tues thurs sat mon
Week 3
wend fri sun tues

This way you never do a back to back workout.

Good luck, it looks like you understood the concepts behind the routines.As you use them you will start to notice what exercises you prefer on certain days.

 

[Itsadeepburn]

Great....Im excited to see what a difference this workout makes......Im gonna take some before pics, and then in 10 weeks some after pics....and ill post them up then. Anyone else have any input?

 

[anotherbutters]

Either one's fine, but on the first one, you want to do overhead press before curls on Friday - put the important stuff first, so you have the energy to shift more weight on the exercises that hit more muscle groups (you might also want to do deads before calf raises). I also agree bent over barbell rows are probably going to be better than db rows, but it's up to you. You could do db for this training cycle and bb in the next.

How are you going to ramp up the weights? I'd start light for the first 1-2 weeks, working up to your PRs in week 4, then add 2-3% per week to the main lifts.

 

[Itsadeepburn]

Alright i changed it up so the more important lifts were first.....Deadlifts instead of the calve raises, overhead press before the curls. Im gonna leave the DB rows as is for a while and then ill change it up. As for ramping the weights, im gonna get comfortable with this first, get an idea of where i am, and then ill start gradually progressing, about 2-3% each week, maybe more if it feels right. As for the days, im gonna do workout 1, off, workout 2, off, workout 3, workout 4, off, off, workout 1, off, etc etc. Ill do that for a few weeks and then switch up the workouts. How does that sound?

Workout 1
Flat bench 5x5
Squats 3x10
Bent Over rows(db) 5x10


Workout 2
Deadlifts 5x5
Incline DB press 5x5
Seated Calve Raises 4x12



Workout 3
Weighted dips 3x10
Tbar Row 5x5
Leg Extentions 3x10

Workout 4
Squats 5x5
Overhead press 5x5
Barbell curls 3x5

 

[anotherbutters]

Sounds perfect!

Like I said, start light so that you can comfortably add something to the bar every week for the first 2-3 weeks, then focus on setting a new PR in certain lifts every week. I'd concentrate on setting PRs on the compound lifts with low reps, in bold:

Workout 1
Flat bench 5x5
Squats 3x10
Bent Over rows(db) 5x10

Workout 2
Deadlifts 5x5
Incline DB press 5x5
Seated Calve Raises 4x12

Workout 3
Weighted dips 3x10
Tbar Row 5x5
Leg Extentions 3x10

Workout 4
Squats 5x5
Overhead press 5x5
Barbell curls 3x5

Add a little bit to the bar every week for as long as you can - don't stop whilst you're setting PRs. I forgot to comment on the leg extensions on workout 3 - make sure these don't affect your squat PRs in workout 4.

Why not start a journal on here, then you can get help whilst you're running it? Whatever, good luck!

 

[Itsadeepburn]

Yeah i might do that......I havent been sick since i was a little kid and i managed to get the flu.......AHHH so im prolly gonna lose some weight and alot of strength, due to the fact that i cant even hold down water. So whenever this "bug" is gone, ill hit the gym, find out where i am the first week, at what point ill be starting, and if i need to change any exercises. Write it all down, and start from there....By next weekend i should have a journal posted. Thanks for all the help!!!!!

 

[anotherbutters]

You're welcome. Go forth and build muscle