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USCNater 02-26-2008 06:16 PM

check out my workout
 
hello all.. yes newbie to the form.... check my hello in introductions for a bit about me...

but right now i would like some feed back on my trainning routine.. i designed it myself and tried to incorporate everything i learned over the years....

day 1

Chest:
Bench, incline Bench, Decline Bench, Cable Cross over, Pec Dec

Abs:
Obleque Crunch, hanging leg raises, weighted crunch

Day 2

Back:
Bent over row, Pull Down, Row, Up right Row, cable row, Back extension.

Forearms:
BB/DB curl, BB/DD extention

Day 3

Legs:
squat, Leg press, leg extension, leg curl.

Calves:
standing calf raise, donkey calf raise, toe raise(where you put weight on your toes and lift up...

Day 4

Shoulders:
DB press, DB Lateral raise, DB front lateral, reverse pec dec, shrug

neck:
curl, extention and both sides

Day 5

Bi's:
BB curl, Preacher curl, Cable Curl, dumbell curl

Tri's:
Close grip bench, Skull crusher, cable press down, Over head extension

Abs: same as monday

Cardio 3X week plus all the walking around campus...

i genearally like the workout regimen i planned but sometimes i feel like its a bit much... anythougts or help would be hot... thanks

nate

RobS 02-26-2008 07:01 PM

i used to read weightlifting magazines and think that body part splits were the way to go, but over the past year or so i switched to doing a full-body workout 3x a week (i did texas method, but other people have done rippetoe's starting stength and loved it) and now i'm doing an uppper/lower split and i have gained more in size and strength than i ever did doing body part splits - so if i were you i might look into a full body program or upper/lower split

widdoes2504 02-26-2008 07:29 PM

Nate, since you did not add your weights and rep ranges I will be fairly general. In my opinion you are not working as efficiently as you could be. First, the split you are working on is not very good, even though those are popular. You would do better by going to a full-body or upper/lower (Rippetoe is always good IMO).

Specifically, your arms do not need so much direct work (if any). Focus on the big 3 compound movements (squats, deads and bench) and less on isolations. Make sure to add deads to your routine (I did not see it on your post) as they will improve your whole body, rapidly.

You were not specific either with your diet so please take a hard look at your diet, routine and overall goals and let us know where you want to go and we will help you get there. Good luck. :weights:

Ross86 02-26-2008 07:54 PM

Full body workouts or splits can work equally well if they're done correctly.

Your routine has a LOT of volume, I think. How many sets & what are your rep ranges? Your chest and back days are killer I'm guessing. Do you really need an arm day? With as many compound movements as you're doing on chest, back, and shoulder days, have you considered adding some low volume tricep work on chest/shoulder days and bicep work to back day?

Sorry for posting at the same time widdoes.

widdoes2504 02-26-2008 08:05 PM

No problem :)

USCNater 02-26-2008 08:12 PM

yeah sorry... i thought about posting sets and rep ranges after the post... but generally 3 sets each 8-10 or failure... the overload principle... i am generally affraid of doing full body 3 times week only because i know me and after a while i start fatiguing and get lazy... I'll have to take a look at riptoe's....

thanks for the advice so far ya'll

nate

iron_worker 02-26-2008 09:31 PM

Overtraining will actually hurt you more then help you.

USCNater 02-28-2008 04:10 PM

Just finished reading 5x5
 
ok so if i understan this correctly

a workout should look something like this

Weeks 1-4
Monday:

Squats 5x5
Bench 5x5
Rows 5x5
Arms/abs/calves (anywhere between 3 sets of 8-10)??

Wednesday:

Squats 5x5
shoulder Press 5x5
Deadlifts 5x5
Bent over Rows 5x5
Arms/abs/calves (same set and rep range as before)

Friday:

Squats 5x5
Benching 5x5
Rows 5x5
Arms/abs/calves (same set and rep range)

weeks 5-6

Do everything as before just drop sets down to 3x3 except drop the middle squats...

and wash rinse and repeat... so to speak...

now a few questions...

or this is a statement... i can see how this would be an awesome powerlifter routine... but i am not a power lifter and have no ambition to be one... and yes i read through the entire sticky on 5x5 training...

I don't doubt this would make me thicker and stronger one bit but is it the type of build that i want to go for since i want to be a bodybuilder?? it seems to me that my legs would be the majority thing growing... they will be out of proportion with the rest of my body...

what about working bodyparts with other excersices... if i remember correctly its supposed to hit the same muscle a bit differently to help it get stronger and bigger... or i might just be an idiot making that up lol...

the principles are sound and i understand them but would i do better to take the workout i have and incorporate a load/deload type and of course cut back on the total number of excersices??? keep the rep ranges ect...

any more help with this would be hot..

thanks
nate

Pitysister 02-29-2008 02:09 PM

your legs and back are the biggest muscles in your body...and working them helps everything else grow...

my legs are not out of proportion...and i've done that workout :)

EricT 02-29-2008 02:18 PM

You read the wrong "5x5". That is much more than you need and is just as bad as what you have in a way. You need to beginners strength training program not a so called "advanced" one.


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