Workout program - PLEASE REVIEW!

[WalkingBeast]

Pain tolerance has nothing to do with it. We're talking about sheer exhaustion. I guarantee I could have you in a destroyed state after 1 set of squats.

Doubtful....Squats and dips are 2 completely different things by the way. Cant picture myself dipping to complete exhaustion in 2 sets, even with 100 forced reps and added weight.

 

[Nonerz]

1. too many warmup sets. for example, you warm up for each bicep exercise you do. your biceps are already warmed up. you're wasting energy. do a couple of warmup sets, then everything else should be working sets.

2. squat

3. don't do cable rows before dumbell rows. hit the freeweight movement first and then go to the machines if must

4. too many bicep execises. pick 2-3 and do 3 sets of each

5. your tricep workout is weak. you need to start with either dips, close grip bench, or skull crusher and then move on to the easier exercises like pushdowns and extensions. in fact, if by "extensions" you mean kickbacks, throw these out. they are next to worthless

6. your shoulder workout is lacking. do 3 sets of db overhead press or 3 sets of military press, then hit some db laterals, then do something for your rear delts like bent over laters or face pulls

do a search on this site for some good workouts. 5x5 is good, but for beginners i would recommend the good old-fashioned 3 sets of 10,8,6 for each exercise until you feel like you're not growing anymore

looks like solid advice here. he needs more compound exercises and fewer sets/reps...looks a little too neurotic of a plan IMO!

 

[2Shy]

s4play, what are you trying to achieve with your workouts? Size, strength, endurance?

I second SSme and Nonerz. Things started looking up for me when I started doing more compound exercises.

 

[JKurz1]

Can't we all just get along? I agree though.....need more than 5 sets......Esp. for legs and back......two huge bodyparts that take anywhere from 12-15 sets IMO......

 

[Debaser]

Doubtful....Squats and dips are 2 completely different things by the way. Cant picture myself dipping to complete exhaustion in 2 sets, even with 100 forced reps and added weight.

I said the combination of hard dips, rows, and presses, but mainly the squats. 1 death set of 20 and you're toast.

Jkurz why do you think they would take so many sets? If that were true, why are there so many experiencing phenominal results on HIT, DC, and HST yet they only do 1-3 sets per bodypart? Because these systems realize that progressive load is the cause of growth. It's easier to progress when you're doing 1-2 sets for a bodypart than 15. For the record, my legs are 26", all I've done for my legs is 1-2 sets of squats and 1 set of stiff-legged deadlifts. I've also only been training for a year and a half.

 

[slobberknocker]

I said the combination of hard dips, rows, and presses, but mainly the squats. 1 death set of 20 and you're toast.

Jkurz why do you think they would take so many sets? If that were true, why are there so many experiencing phenominal results on HIT, DC, and HST yet they only do 1-3 sets per bodypart? Because these systems realize that progressive load is the cause of growth. It's easier to progress when you're doing 1-2 sets for a bodypart than 15. For the record, my legs are 26", all I've done for my legs is 1-2 sets of squats and 1 set of stiff-legged deadlifts. I've also only been training for a year and a half.

I like the "less is more" approach too. Yesterday I did 1 work set of squats, 1 work set of SLDL, and 2 work sets of GM's. Hang on I'll go measure legs...

...32 1/2 inches.

 

[from zero]

Stop fucking arguing. Christ. The kid is asking for help, so help him out.

 

[sk*]

Multiple sets are great for letting the body get used to the weight. Going to failure with less sets has a point too.

Yesterday, I went to do chest and realized that I was way too weak to do the weights I usually do. I picked up the 100 dumbbells to do on inclines, and felt like I was getting hit by a bus.

At this point, I knew that it was pointless for me to go to failure, so I just went and did incline barbell bench with 135 for 8X8 with 1-2second pause on bottom and slow negatives.

I know that I can't be going to absolute failure every week unless I had regularly scheduled weeks off.

I like to change around my routine around to fit my body. It is both mentally and physically beneficial, imo.

-sk

 

[slobberknocker]

Stop fucking arguing. Christ. The kid is asking for help, so help him out.

Are you talking to me?

 

[Nonerz]

Can't we all just get along? I agree though.....need more than 5 sets......Esp. for legs and back......two huge bodyparts that take anywhere from 12-15 sets IMO......

Are you talking SETS or REPS?

I think 12-15 sets of just about anything is too much.