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Last time asking for workout routine critique

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  • Last time asking for workout routine critique

    So I first made up my own routine, posted it on here and the bodybuilding forum, got constructive criticism, and finally came up with this:


    Workout A
    - Squat 4x5
    - Bench press 4x5
    - Overhead press 3x8
    - Dips 3x8

    Workout B
    - Deadlift (never really trained deadlifts so I don't know sets and reps yet)
    - Pullup 3x8
    - Rows 4x8
    - Bicep curl 5x8

    2x weekly
    Mon: A
    Tue: B
    Thurs: A
    Fri: B

    I think this is a good workout and I also think a lot will agree since it is based on other people's ideas.
    well then

  • #2


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    • #3
      I still think four workouts a week is crazy, especially while you still have a lot of fat to gain.

      Comment


      • #4
        Don't bother - he doesn't listen anyway. Just worry about growing up, kid. Wow.
        Ramblings of an Unamused Mouse (Lots of Food Porn, Too!)

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        • #5
          Originally posted by billp View Post
          I still think four workouts a week is crazy, especially while you still have a lot of fat to gain.
          Strength training doesn't really burn fat right?
          well then

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          • #6
            Originally posted by js290 View Post
            Thanks I'll watch both entire videos when I have more time, I'm now through the first 10 minutes of the first one.. Working out every muscle once every 5 days he said.
            In which case I should change my workout to something more like this:

            Week 1: ABA
            Week 2: BAB
            well then

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            • #7
              Originally posted by Gadsie View Post
              Thanks I'll watch both entire videos when I have more time, I'm now through the first 10 minutes of the first one.. Working out every muscle once every 5 days he said.
              In which case I should change my workout to something more like this:

              Week 1: ABA
              Week 2: BAB
              I'd recommend always doing a big leg movement.

              Comment


              • #8
                Originally posted by Gadsie View Post
                So I first made up my own routine, posted it on here and the bodybuilding forum, got constructive criticism, and finally came up with this:


                Workout A
                - Squat 4x5
                - Bench press 4x5
                - Overhead press 3x8
                - Dips 3x8

                Workout B
                - Deadlift (never really trained deadlifts so I don't know sets and reps yet)
                - Pullup 3x8
                - Rows 4x8
                - Bicep curl 5x8

                2x weekly
                Mon: A
                Tue: B
                Thurs: A
                Fri: B

                I think this is a good workout and I also think a lot will agree since it is based on other people's ideas.

                Or you can stop trying to reinvent the wheel.

                But others have told you what works many times.

                You are doing two heavy presses on the same day, and three heavy pulls. You will not be able to adequately train the press after benching, nor do many pullups after deadlifting.

                Deadlift is one work set of 5 reps.

                You cannot make progress doing this routine on consecutive days. You will break down and get injured from not allowing enough recovery time.

                Again, read "Starting Strength" and "Practical Programming"

                A
                Squat 3x5
                Bench 3x5
                Deadlift 1x5

                B
                Squat 3x5
                Press 3x5
                Pullup 3 sets to failure

                Lift 3x perweek on non consecutive days; MWF ABA then BAB the following week.
                Last edited by CE402; 05-13-2012, 10:56 AM.

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                • #9
                  Originally posted by CE402 View Post
                  Again, read "Starting Strength" and "Practical Programming"

                  A
                  Squat 3x5
                  Bench 3x5
                  Deadlift 1x5

                  B
                  Squat 3x5
                  Press 3x5
                  Pullup 3 sets to failure

                  Lift 3x perweek on non consecutive days; MWF ABA then BAB the following week.
                  Is that routine from starting strength or practical programming?

                  I want to buy the starting strength book but I can only find it on amazon and you need a credit card...
                  Can I buy it through paypal somewhere?

                  oh and I'm currently reading stronglifts, good idea?
                  Last edited by Gadsie; 05-13-2012, 11:26 AM.
                  well then

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                  • #10
                    hmm, this stronglifts program looks very good but every single before/after picture is complete crap
                    well then

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                    • #11
                      You need to just do something solidly for 6-12 months, re-evaluate things and then go from there. You've got a good general approach and there is some good advice in this thread but the overly convoluted de-construction of any programme isn't really necessary. Do the work, make small adjustments as you go and see what works for you.
                      Sandbag Training For MMA & Combat Sports
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                      • #12
                        Originally posted by Coach Palfrey View Post
                        You need to just do something solidly for 6-12 months, re-evaluate things and then go from there. You've got a good general approach and there is some good advice in this thread but the overly convoluted de-construction of any programme isn't really necessary. Do the work, make small adjustments as you go and see what works for you.
                        So you I should do the workout I posted? And then add weight everytime?
                        well then

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                        • #13
                          Originally posted by Gadsie View Post
                          So you I should do the workout I posted? And then add weight everytime?
                          No. Do the workout CE402 recommends, it's perfect. Add 5lb to each lift whenever you complete the sets/reps recommended and continue eating the 3500-4000 calories you claim to be consuming at the moment.

                          Do this for at least a year before you even think about tweaking it. Results don't happen overnight, consistency is key.

                          The coach is right about all the pointless deconstruction of your routine, so recognise good advice when it's given (CE402), and get on with it. Sooner or later you'll have to take a leap of faith.
                          My Journal: Englishman In Oz, Skinny to Muscle in a Primal Way

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                          • #14
                            Thanks for the support E in Oz!

                            Strong lifts is good, too. It's pretty much a rip-off of SS.

                            FAQ:The Program - Starting Strength Wiki

                            You should buy the book, it gives great direction on form and how to properly execute each of the major lifts without monstrously fucking yourself up. Practical programming is more geared towards trainers and coaches, but would do a great job of explaining why your plan(s) are a Real Bad Idea.

                            Start light, concentrate on form. Read the FAQ, keep adding weight, and eat a ton.

                            I wish I knew about this program when I was your age; while it works when you're 30, you have a much easier time when you're young, can commit to a regular training schedule, and your body can grow in response to the stimulus. Still, even with all that working against me, I added 20# of bodyweight, doubled my squat, deadlift, and press. And added 40# to my bench on this program.
                            Last edited by CE402; 05-14-2012, 05:58 AM.

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                            • #15
                              After reading a few of your other threads, I should add.

                              Drink a gallon of whole milk a day on lifting days.


                              In addition to your regular food.

                              Whole cows milk. Not skim, not 1%. Not coconut milk. Not almond milk. Not silk.

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