Workout Advice

workingman5001 · 08-28-2006, 08:08 PM

I have been lifting for about 8 months. I made the mistake of focusing too much on isolation moves and not enough on compound moves to pack on mass. This is the new workout I just started. Any advice would be greatly appreciated.

Chest/Shoulders - Monday
Flat Bench DB Press 5X10
Incline DB Press 4X10
Decline DB Press 3X10
Flat Bench DB Flye 2X10

Back - Tuesday
Pullups (as many sets as it takes to get 50 reps)
Bent Over Barbell Row 4X10
Cable Row 3X10
T Bar Row 3X10

Cardio Only - Wednesday

Shoulders -Thursday
Power Cleans 4X10
Push Press 4X10
Seated Military Press 4X10
DB Shrug 4X10

Legs/Lower Back - Friday
Squats 6X10
Standing BB Calf Raise 4X20 (My calves respond better to high reps)
Leg Extension 2X10
Lying Leg Curl 2X10
Stiff Legged BB Deadlift 4X10
Goodmornings 3X10

Arms - Saturday
Standing BB Curl 4X10
Incline DB Curl 2X10
Tricep Rope Pulldown 3X10
OH Rope Ext 3X10
Weighted Bench Dips 3X10
Seated Triceps Press 3X10

Rest - Sunday

DarkFalcon · 08-28-2006, 08:33 PM

You have to find what works best for you but looking at your 5 day split you have to much med-high rep work and not enough low rep strength work. It's not the best mass gaining set up IMHO.

**madman911** · 08-28-2006, 08:41 PM

My advice, if you don't have it already, is to buy the book "Starting Strength" by Mark Rippetoe. This book should be in the library of everyone who lifts. There is no better reference for how to properly execute and train using the major compound lifts.

http://www.amazon.com/gp/product/097...453647?ie=UTF8

Ihateeveryone · 08-29-2006, 12:40 AM

Looks decent enough. Few pointers:

Lose the decline dumbell presses.
Cut back on the number of pressing movements for shoulders.
Instead of leg extensions, drop one or two sets of back squats and throw in narrow stance front or hack squats too.
Why 12 sets for triceps and six for biceps? Your triceps currently look to be copping 24 sets of indirect work - another 12 may well lead to overtraining if they're not used to the load.

**powerman2000** · 08-29-2006, 10:02 AM

It's common knowledge in this day and age that training a muscle group 1x per week is a very sub-optimal training protocol.

**DJSTARER** · 08-29-2006, 04:39 PM

Quote:

Originally Posted by powerman2000

It's common knowledge in this day and age that training a muscle group 1x per week is a very sub-optimal training protocol.

word.

as stated above as well, you DEF need more strength specific work.

If you are going to have flat bench and DB work (which I WOULD recommend), use the DB work for the higher rep ranges and make flat bench your log book "death move." What I mean by this is: Have you flat barbell work be the end all and be all of your pressing day. I doesn't pack on the same amount of size as DBs, but it will increase your overall strength and continue your progress in the log.

For your back, make deadlifting your "death move" and of course, make the barbell backsquat (or variation thereof) you ultimate leg move. Everything else is just accessory (doesn't mean lazy) work.

These three big moves will ensure a continual progress in your logbook due to the very large muscle groups they work. Your body is able to recruit extra help from a large group (call it slight cheating if you will) to push through any kind of plateu that may settle on one specific muscle. I think MAX-OT, although not the flavor of the week, and conjugate periodization work very well together to keep progress up.

wildman1717 · 08-30-2006, 02:36 AM

Quote:

Originally Posted by powerman2000

It's common knowledge in this day and age that training a muscle group 1x per week is a very sub-optimal training protocol.

I couldn't agree more. I wish I could tell half of the knuckeheads at my gym that.

**romanaz** · 08-30-2006, 02:46 AM

Quote:

Originally Posted by wildman1717

I couldn't agree more. I wish I could tell half of the knuckeheads at my gym that.

you can, walk up to them, and say it, then slap them back into reality.

wildman1717 · 08-30-2006, 02:59 AM

I have tried that but they look at me like I'm crazy. Yet these people look the same month in and month out. They lift the same weights and never change their workout program.

wildman1717 · 08-30-2006, 03:00 AM

I myself blame alot of this on the magazines sold in stores these days.

**DJSTARER** · 08-30-2006, 03:21 AM

the idea of training bodypart X 1 time weekly is based around having a crappy diet. I know my recovery is far heavier based on consumption of quality kcals over rest time and sleep.

**A.FreeRadical** · 08-30-2006, 04:02 AM

Quote:

Originally Posted by powerman2000

It's common knowledge in this day and age that training a muscle group 1x per week is a very sub-optimal training protocol.

I am not sure how common it is. I am just starting to get it. I am changing from a 6 day per week 1 x body part to a upper body/lowerbody/ upperbody/lowerbody workout (2 x upper/body and 2 x lower/body alternating each twice per week).

Since switching this up, I have increased my strength, my energy and my endurance has improved. Muscles? I don't know yet. Some people are telling me that I look huge. It has only been 5 days since I went off the 6 x bodypart routine.

*

A_N_91 · 08-30-2006, 05:21 AM

high frequency is the only answer :p

**DJSTARER** · 09-01-2006, 12:35 AM

Quote:

Originally Posted by A.FreeRadical

I am not sure how common it is. I am just starting to get it. I am changing from a 6 day per week 1 x body part to a upper body/lowerbody/ upperbody/lowerbody workout (2 x upper/body and 2 x lower/body alternating each twice per week).

Since switching this up, I have increased my strength, my energy and my endurance has improved. Muscles? I don't know yet. Some people are telling me that I look huge. It has only been 5 days since I went off the 6 x bodypart routine.

*

ditto.

my current routine looks roughly like this:

monday: ATG smyth squats: 4X6
Box squats at parallel: 2X10(super slow) and 3X4 (explosive)
Leg Extensions: 2 Droppsets of 4 untill failure.

Tuesday: Flat Bench: 3x4 and then 2X12
Incline DB press: 3X8
Bent Barbel row: 3X10
Powercleans from the floor: 5x5

Thurs: ATG smyth squats: 3X12
Heavily weighted Hyperextensions: 3X10
SLDL: 3X6

Saturday: Rackpulls: 4X6
Flat DB press: 3X6
Weighted Pullups: 3X8
Weighted Dips: 3X12

Now that I think about this, i'm going to repost this for critique.

**A.FreeRadical** · 09-01-2006, 01:04 AM

Quote:

Originally Posted by DJSTARER

ditto.

...

Now that I think about this, i'm going to repost this for critique.

This the Dual Factor Hypertrophy Training program:

http://www.geocities.com/elitemadcow...y_Training.doc

You may get some ideas from this.

*

**DJSTARER** · 09-01-2006, 03:54 AM

Quote:

Originally Posted by A.FreeRadical

This the Dual Factor Hypertrophy Training program:

http://www.geocities.com/elitemadcow...y_Training.doc

You may get some ideas from this.

*

awsome read. THANKS!

**A.FreeRadical** · 09-01-2006, 04:49 AM

Quote:

Originally Posted by DJSTARER

awsome read. THANKS!

It has progressive overload, periodization, necessary rest periods, lots of compound exercises, deloading and some interesting lifts. It has powerlifting and hypertrophy all bundled together. You are welcome. I hope you find some useful ideas in DFHT.

*

08-28-2006, 08:08 PM	#1
workingman5001 New Member Join Date: Aug 2006 Posts: 4 Recipes: 0 Rep Power: 0	Workout Advice I have been lifting for about 8 months. I made the mistake of focusing too much on isolation moves and not enough on compound moves to pack on mass. This is the new workout I just started. Any advice would be greatly appreciated. Chest/Shoulders - Monday Flat Bench DB Press 5X10 Incline DB Press 4X10 Decline DB Press 3X10 Flat Bench DB Flye 2X10 Back - Tuesday Pullups (as many sets as it takes to get 50 reps) Bent Over Barbell Row 4X10 Cable Row 3X10 T Bar Row 3X10 Cardio Only - Wednesday Shoulders -Thursday Power Cleans 4X10 Push Press 4X10 Seated Military Press 4X10 DB Shrug 4X10 Legs/Lower Back - Friday Squats 6X10 Standing BB Calf Raise 4X20 (My calves respond better to high reps) Leg Extension 2X10 Lying Leg Curl 2X10 Stiff Legged BB Deadlift 4X10 Goodmornings 3X10 Arms - Saturday Standing BB Curl 4X10 Incline DB Curl 2X10 Tricep Rope Pulldown 3X10 OH Rope Ext 3X10 Weighted Bench Dips 3X10 Seated Triceps Press 3X10 Rest - Sunday

08-28-2006, 08:41 PM	#3
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,543 Recipes: 0 Rep Power: 62	My advice, if you don't have it already, is to buy the book "Starting Strength" by Mark Rippetoe. This book should be in the library of everyone who lifts. There is no better reference for how to properly execute and train using the major compound lifts. http://www.amazon.com/gp/product/097...453647?ie=UTF8 __________________ Millennium Sport Technologies Sponsored Athlete http://www.millenniumsport.net IMPC 2006 Novice Division Champ IMPC 2007 Open Division Champ Never underestimate the power of the bandana.

08-29-2006, 12:40 AM	#4
Ihateeveryone Pro Stature Join Date: Jul 2005 Location: The Castle of Blakkheim Posts: 752 Recipes: 0 Rep Power: 11	Looks decent enough. Few pointers: Lose the decline dumbell presses. Cut back on the number of pressing movements for shoulders. Instead of leg extensions, drop one or two sets of back squats and throw in narrow stance front or hack squats too. Why 12 sets for triceps and six for biceps? Your triceps currently look to be copping 24 sets of indirect work - another 12 may well lead to overtraining if they're not used to the load. __________________ Bullshit things: Hippies Astrology Rap music Nu metal Leg presses Communism Nitric Oxide Left wing politics Decaf coffee Fortune cookies Cutting Prudes Wine coolers Non materialism F**k marijuana - legalise steroids!! Bart: Ohhh, this place smells, and somethings dripping on me! Willie: The smell's manure, and the drippin's manure!

08-29-2006, 10:02 AM	#5
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,223 Recipes: 0 Rep Power: 203	It's common knowledge in this day and age that training a muscle group 1x per week is a very sub-optimal training protocol. __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

08-30-2006, 03:21 AM	#11
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,142 Recipes: 0 Rep Power: 116	the idea of training bodypart X 1 time weekly is based around having a crappy diet. I know my recovery is far heavier based on consumption of quality kcals over rest time and sleep. __________________ 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

08-28-2006, 08:33 PM	#2
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	You have to find what works best for you but looking at your 5 day split you have to much med-high rep work and not enough low rep strength work. It's not the best mass gaining set up IMHO.

08-30-2006, 02:59 AM	#9
wildman1717 Pro Stature Join Date: Aug 2006 Posts: 107 Recipes: 0 Rep Power: 4	I have tried that but they look at me like I'm crazy. Yet these people look the same month in and month out. They lift the same weights and never change their workout program.

08-30-2006, 03:00 AM	#10
wildman1717 Pro Stature Join Date: Aug 2006 Posts: 107 Recipes: 0 Rep Power: 4	I myself blame alot of this on the magazines sold in stores these days.

08-30-2006, 05:21 AM	#13
A_N_91 Pro Stature Join Date: Jan 2006 Location: New Jersey Posts: 849 Recipes: 0 Rep Power: 11	high frequency is the only answer :p

09-01-2006, 05:57 PM	#18
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,142 Recipes: 0 Rep Power: 116