Lspade

Hey guys, i just got to college and finally have free access to a full gym. I had some help on another forum building this routine but I wanted some more opinions.

Workout Purpose: I wanted to build a workout that builds my body in the most natural way (i don't want oddly shaped muscles ).

Workout Help: I am 100% confused on what kind of resp/sets i should be doing for this workout so I guessed.

Workout (reps,sets)

Day 1:
Deads (6,4)
BB Row (6,5)
Chins (15,3)
Curls (6,4)

Day 2:
Bench (5,5)
DB Incline (6,4)
Military Press (6,4)

Day 3:
Squat (5,4)
SLDL (?)
Calf Raises (10,3)

Questions: --Is the routine good?
--Are my sets/reps good?
--Is Day1=Tue, Day2=Thur, Day3=Sat a good way to spread out the days (or can I slim up the rest days even more?)
--What is an SLDL?

Thank you for the help guys.

Ikaika

I hate this if you're new to lifting. Training in rep ranges that low is a quick way to get hurt trying to use too much weight before your kinesthetic awareness and control is good enough to accommodate it.

You should be shooting for 8-12 reps per set and concentrating on how the muscles feel when they contract. Understand which exercises focus on which muscle groups and you'll be off to a good start. The exercises you have listed are very basic and should be fine as you start out, but you'll need to change up your program to include more shoulders, arms, etc. eventually.

Try to train MTThF and don't bother with the weekends. You'll skip those workouts more often than not, so I prefer getting it all out of the way during the week. Having Wednesday as a rest day will be fine.

An SLDL is a straight leg deadlift.

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madman911

I agree with Ikaika. You may even consider doing a whole body routine for a while, just hitting each muscle group with one basic lift for 3 sets of 10-12. Do it 2 times per week and then 3 times per week once your recovery rate has increased enough to allow it. Working the whole body in a single session is a great way to build a good basic level of fitness, after 6-8 weeks you should be ready to graduate to split routine.

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bigDman

I think as a beginner start with a full body workout 3 times a week MWF

keep the reps high (+8) and do a big verity of exercises

*edit* madman beat me to it

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NNTB

I'm with them two... keep the reps high and worry about getting your form right. Keep in mind weight is secondary, try to learn as much as you can.

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madman911

You know what they say, great minds think alike.

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DJSTARER

Ha. Maybe one or two weeks of lighter work... then i'd have to agree with the 4X6 rep ranges. I think they are great for everyone.

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My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

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Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition

Lspade

What if I have been weight training for quite some time? I had half a gym in my basement. I had a bench, dip bar, chin bar, curl bar, and a 45 pound bar for bb rows and shrugs and stuff. I have a great form in chins, bench, dips, and curls but I have never had any educated help with the other lifts.

The routine I gave you guys is actually my old routine which was fixed by another forum. With my old routine I never did deadlifts, or anything on day 3, and incline bench replaced the db incline. I was on this routine for about 5 months until I recieved a hardcore case of tennis elbow then started swim season.

So with that information do you guys still think I should re-learn the basics by doing high reps? Or maby only do high reps on the lifts that I am not familiar with?

Lspade

Oops and forgot to ask, would you guys be able to reccomend a starting weight for db incline if my bench is around 150lbs for 6reps and 5 sets.

DJSTARER

depends on the incline. 45*... i'd say 45s for 3 sets of 8.

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition

DJSTARER

learn to do deadlifts in the 6-10 rep range for two weeks. Then spend a week doing heavy singles (not max or anything) just heavy. 8 sets of 1 with 80% or 85%.

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition