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Routine Critique

Training discussion on Routine Critique, within the Bodybuilding Forum; Well after reading 0311's HST posts and visiting the site on many occasions I've decided to go that route. I'm ...


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Old 12-30-2005, 04:48 PM   #1
imthefin
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Default Routine Critique

Well after reading 0311's HST posts and visiting the site on many occasions I've decided to go that route. I'm currently resting and starting the new routine on Mon. Going through all the exercises and sorting out the ones that I believe will be beneficial the most to me was difficult. So here is what I came up with...

Day 1

A2G Squat
Flat Bench (BB)
DL
Standing Calf Raises
Chins/ Pullups
Standing Military Press
Accessory (BB curl)
Accessory (Skull Crusher)

Day 3

Stiff leg DL
Seated or Hack Calf Raises
Chins/ Pullups
BB Rows
Weighted Dips
Rear Delt Lat Raises
Accessory (EZ Bar or DB Curl)
Accessory (Cable Pulldown Reverse Grip)

Day 5

Same as Day 1

Well thats it. As for reps I will be using the HST method as mentioned before with 15 reps to begin with moving on to 10, and then 5. During my time off I went to the gym to determine my maxes that i needed to complete this cycle of training. Days 2,4, and the weekend will be rest days, and cardio days. I'm a PT trainer for my squadron so theres not getting around cardio for 3 of those days. I'm really looking forward to this routine and the results that will hopefully come from it. So thats if fellas. Anything will help. Thanks in advance.
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Old 12-30-2005, 06:55 PM   #2
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I would drop the arms exercises, at least for the 15's. Those two weeks are best if only compounds.
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Old 12-31-2005, 10:02 AM   #3
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Quote:
Originally Posted by 0311
I would drop the arms exercises, at least for the 15's. Those two weeks are best if only compounds.
That was my first thought as well.
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Old 12-31-2005, 10:46 AM   #4
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At least drop the arms from one of those days. IMO you should add in ab work. Squats and deadlifts will be strengthening your core stabilizers of course, but IMO it is best not to neglect abs when you are doing back work.

If you've ever taken a misstep while doing squats or even barbell calf raises and had the weight shift backward then you'll realize it was your torso muscles that saved you from a nasty accident. Such muscle actions are involuntary so if there is a deficit in one side or another that can lead to injuries.
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Old 12-31-2005, 02:22 PM   #5
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Thanks for everyones responses. As for the ab comment, I'll most likely do them on my rest days or on days that I have my squadron PT. So that would be 3 days of ab w/o's a week. And in case your wondering the PT that I do is at night so it is all done in the gym. Thanks again
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Old 12-31-2005, 05:51 PM   #6
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I'm not saying to follow the exact example I wrote in the HST thread, but pick your favorite exercises that follow the same basic idea. For example, I would not recommend doing 15 rep deadlifts or barbell squats...Or touching a barbell at all for that matter. Dumbbells are the best choice for the 15's for the greater range of motion as well as a lesser chance for injury.

Basically, the 15's are only utilized for the lactic acid buildup which strengthens joints for the heavier 10's and 5's. Most people don't grow during the 15's. View it more as a preparatory phase. That's why a lot of people choose to only do a single week of 15's (or like me..Do a 12/8/5 RM mesocycles.) If 15 rep rows and pulldowns don't work your biceps... Nothing will!

After your 15's, the 10's and 5's are when you can start exercising more options such as adding in a few more exercises as well as maybe an arm exercise or two. During the 5's is when all bets are off...Go hard and heavy adding in whatever you wish as long as you don't need to pack an overnight bag for the gym. [No more than 60-90 minutes] Optimally, you don't want to be in the gym longer than an hour, but just take some BCAA's and you'll be fine.

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Old 12-31-2005, 06:18 PM   #7
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Thanks for the input 0311. As for the exercises I chose, I just wanted to be well rounded and not be that unproportionate guy at the gym. I seem to be growing fast now which is suprising because I'm not a newbie to lifting...but I'm not going to complain. But I do understand the DB thing you brought up and will follow that. If I change to a week of 15's that will allow my to do 2 HST cycles before I take leave to go back to the states.
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Old 01-01-2006, 11:26 AM   #8
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i got a routine i'd like crit for too...

monday, wednesday, friday-
benchpress- 5 sets, 15 reps of 135
push-ups - 4 sets 20 reps
jog- 4.0 mph for 20 minutes

tuesday, thursday, saturday -
bicep curls - 5 sets, 15 reps 26 lbs.
hammer curls - 4 sets, 20 reps 20 lbs.
forearm curls- 3 sets, 20 reps 20 lbs.

i know it's not much, but if someone could add on for me it'd be appreciated. i'm really just training for basketball, i'm about 6'1" and i can wrap my fingers around the rim, just can't dunk yet. if anyone can show me how to keep my pecs pumped consistently i'd like that.

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Old 01-01-2006, 01:30 PM   #9
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Quote:
Originally Posted by emceemikkal
i got a routine i'd like crit for too...

monday, wednesday, friday-
benchpress- 5 sets, 15 reps of 135
push-ups - 4 sets 20 reps
jog- 4.0 mph for 20 minutes

tuesday, thursday, saturday -
bicep curls - 5 sets, 15 reps 26 lbs.
hammer curls - 4 sets, 20 reps 20 lbs.
forearm curls- 3 sets, 20 reps 20 lbs.

i know it's not much, but if someone could add on for me it'd be appreciated. i'm really just training for basketball, i'm about 6'1" and i can wrap my fingers around the rim, just can't dunk yet. if anyone can show me how to keep my pecs pumped consistently i'd like that.
Eliminate everything you posted and squat 2x per week. Not only will you put muscle on your entire frame, but you'll be dunking without effort, in no time.
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Old 01-01-2006, 03:38 PM   #10
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Quote:
Originally Posted by naturalpro
Eliminate everything you posted and squat 2x per week. Not only will you put muscle on your entire frame, but you'll be dunking without effort, in no time.
Perhaps you will, but not necessarily. If you want to increase your jump you really need to train specifically. This is why we have professional strength coaches. Can every 6'1" bodybuilder who squats heavy weight dunk a basketball? Doubt it.

Emcee, you're already close so maybe a little more leg strength will translate to a few more inches in your vertical jump but this is not assured by any means.

It just so happens that ashimmatthan just posted a Christian Tribadeau workout, "Get Strong, Get Fast, Get Vertical" in the training forum. The entire article can be viewed at http://www.t-nation.com/readTopic.do?id=859906

It was designed for increasing your verical jump.
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