journal
 

oct 29
bench pressed 151lb 8 times did 6 sets.a few days ago i could only bench 145lb 9 times so i got stronger this week.max bench is now 175lb.i hope to bench 200lb by june.

travis

hmmm.....good workout?

whats ur routine like?

i posted it in training forum

http://www.bodybuilding.net/training...tine-3839.html

^^^is a shit program

there are several problems throughout the program

some how i new you would say that

whats wrong with it

several things.

oh god this is gonna take time......

u have not targetted hamstrings directly. ur doing squats which works EVERYTHING, but then ur specializing on the quads. do u know that the MOST important muscle group for the squat is the hamstring? if i were u i would change this to:
Squat 3x5
Stiff Legged Deadlift 3x5
Leg Extensions 5x10
Leg Curls 5x10
of course, progressing on the leg curls + leg extensions isnt the key thing. its progressing on the squat (make sure its ass-to-grass) and the Stiff Legged / Romanian Deadlift is the key

u NEVER do lower back after a leg day. and u NEVER do deads after a squat day either. and uve got ONE compoud exercise and THREE isolation exercise. and u've written "arms" but ur only doing biceps. see the problem? too much emphasis on the beach muscle (biceps) and not adequate emphasis on the triceps which are the KEY to u benching 200lbs.

good. rest is good

the way i see it, u are doing 10 sets of chest, 6 sets of shoulders and im gonna put the dips as a part of chest.

now, u must realize that PROGRESS is the key. u know that - and thats why u want to bench 200 lbs. BUT, u need to make a plan which is EFFECTIVE in making u progress.

read up MadCow2's thread on strength vs. hypertrophy. itll help u out a lot.

back to topic: this workout has too much volume. but atleast ur hitting compounds so its ok. only ONE isolation. good.

this isnt such a good idea.....ive mentioned why above....and doing heavy deads twice a week isnt so good, but since ur not so advanced its pretty ok.

sat off and sunday on?

ur trying to hit the big muscles twice a week - i can see that. but its too much volume so although ur hitting it twice a week, u are killing its efficency and thereby jeapordizing ur progress in the long run

hmm....u open to joining a gym?

dont try to simply train HARD. try to train SMART. everyone needs a break for like 10 days min after every 16-20 weeks btw.

best of luck to u. but the other important lifts: the squat and the bench press are WAY more imortant than the bench press. ever met a guy who can squat and deadlift heavy and is small and benches light?

now, if u were to ask me, id advise u to join a gym

get ur diet in order.

then work on ur routine.

according to me, u would benefit most from one of these routines:

1.) Mark Ripptoe's Starting Strength for Beginners
2.) Fortifies Iron's Hypertrophy Program
3.) Fortified Iron's Hypertrophy and Stregth Program

peace

Sentinel

where do i find these routines.since i been gaining good on my routine.if i start one of these new routines i should gain even better right

your "gains" are beginner gains. right now, doing only one set of DB curls a day will make u "gain"

i am merely speaking from a long distace prespective

You've got the proper drive to make good progress....You just need to realize that 20,000 sets and reps of bicep curls is no substitute for a program with Squats, Bench, Deads and Rows, your body works as a unit and you should work it as a unit, increasing the strength of ALL your muscles and not just the ones that look good.

Any particular reason for all the high reps and sets?

I say again: those FI programs are not appropriate for beginners. I know he thinks any kind of periodization is always superior...prob based off a couple of studies that only really showed that moderate volume worked better that one set to failure for them. You can't base everything you do off "science". You have to sometimes turn to the guys who have vast experience training people.