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My routine - is this OK?



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  #1  
Old 03-01-2011, 09:25 AM
InTheShade InTheShade is offline
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Default My routine - is this OK?

So here is my routine. Any advice would be appreciated;

I lift on Monday, Thursday, Saturday. The first two days I go for max reps and on Saturday I use 80% of the weight I use the first two days....for deloading and to avoid overtraining. Each day I do the same exercises:

Squats 3x8-10
BB Bench Press 3x6-8
Pullups 3x max reps
BB Standing OH Press 3x8-10
Stiff Leg Deadlift 3x8-10
BB Curls 3x10-12
Calf Raises 3x20

When I can do all reps within the rep range I add the minimum amount of weight for the next workout. That is the progression.

Again, I do Mon and Thu at full weight and Sat at 80% for deloading.

Does this seem reasonable for a novice? Goal is to gain strength and mass.
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Old 03-01-2011, 12:51 PM
nononsense nononsense is offline
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I think this is good, but don't do the same workout routine for too long. You want to keep your muscles guessing, so change up your workout routine every month or so at the most. I like changing mine every week.
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  #3  
Old 03-01-2011, 01:04 PM
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iron_worker iron_worker is offline
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^^ This is total BS. This guy keeps going around and spouting off how he changes his workout all the time and to "keep your muscles guessing."

You need to Taylor your routine until you are progressing towards your goals. As long you're heading in the right direction I see no reason to change.

To the OP:

You could probably get away with that routine for a little while but that is A LOT of volume on some big lifts to do all in one day. Here is what I would suggest instead using the same exercises:


Workout A:
Squats 3x8-10
BB Bench Press 3x6-8
Pullups 3x max reps


Workout B:
BB Standing OH Press 3x8-10
Stiff Leg Deadlift 3x8-10
BB Curls 3x10-12
Calf Raises 3x20

You could do this three times a week (week 1: ABA, week 2: BAB) with no deload day. I would say your deloading should be every 4-8 weeks depending on what your body needs.

If I were to change the exercises I would change SLDL to just plain old deads and change BB curls to some sort of row.

IW
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Old 03-01-2011, 03:47 PM
InTheShade InTheShade is offline
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Quote:
Originally Posted by iron_worker View Post
^^ This is total BS. This guy keeps going around and spouting off how he changes his workout all the time and to "keep your muscles guessing."

You need to Taylor your routine until you are progressing towards your goals. As long you're heading in the right direction I see no reason to change.

To the OP:

You could probably get away with that routine for a little while but that is A LOT of volume on some big lifts to do all in one day. Here is what I would suggest instead using the same exercises:


Workout A:
Squats 3x8-10
BB Bench Press 3x6-8
Pullups 3x max reps


Workout B:
BB Standing OH Press 3x8-10
Stiff Leg Deadlift 3x8-10
BB Curls 3x10-12
Calf Raises 3x20

You could do this three times a week (week 1: ABA, week 2: BAB) with no deload day. I would say your deloading should be every 4-8 weeks depending on what your body needs.

If I were to change the exercises I would change SLDL to just plain old deads and change BB curls to some sort of row.

IW
Thanks IW. I like the split you suggested and I will probably give it a try.
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Old 03-02-2011, 11:01 AM
InTheShade InTheShade is offline
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Quote:
Originally Posted by iron_worker View Post
^^ This is total BS. This guy keeps going around and spouting off how he changes his workout all the time and to "keep your muscles guessing."

You need to Taylor your routine until you are progressing towards your goals. As long you're heading in the right direction I see no reason to change.

To the OP:

You could probably get away with that routine for a little while but that is A LOT of volume on some big lifts to do all in one day. Here is what I would suggest instead using the same exercises:


Workout A:
Squats 3x8-10
BB Bench Press 3x6-8
Pullups 3x max reps


Workout B:
BB Standing OH Press 3x8-10
Stiff Leg Deadlift 3x8-10
BB Curls 3x10-12
Calf Raises 3x20

You could do this three times a week (week 1: ABA, week 2: BAB) with no deload day. I would say your deloading should be every 4-8 weeks depending on what your body needs.

If I were to change the exercises I would change SLDL to just plain old deads and change BB curls to some sort of row.

IW
I was looking at this workout...

Don't you think it is a little on the lighter side? For chest some weeks I would only be doing 3 sets (6 the following week), so an average of 4.5 sets per week.

Why are lighter loads recommended for novices? is it related to recovery period?
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Old 03-02-2011, 12:15 PM
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iron_worker iron_worker is offline
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If you don't think it's enough then increase the number of sets or reps?

Why don't you just try it first with a regular progression coupled with good sleepding & eating habits and see what happens?

IW
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Old 03-02-2011, 03:54 PM
InTheShade InTheShade is offline
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Quote:
Originally Posted by iron_worker View Post
If you don't think it's enough then increase the number of sets or reps?

Why don't you just try it first with a regular progression coupled with good sleepding & eating habits and see what happens?

IW
I will. And I like the idea of replacing curls with a row and SLDL with full deadlifts. Maybe I'll add a couple of tricep and bicep isolation sets once a week.
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Old 03-03-2011, 05:14 AM
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iron_worker iron_worker is offline
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Just don't get in the mentality that more is better. This is one of those cases where it really isn't.

IW
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  #9  
Old 03-07-2011, 04:28 AM
Sarah_Ming Sarah_Ming is offline
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Your schedule seems expedient
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  #10  
Old 03-26-2011, 11:49 PM
S13Turbo S13Turbo is offline
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wow that is a lot of big sets....
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