training routine

GaBeO8O · Post by **GaBeO8O** » Sun Dec 07, 2008 10:09 pm

I want to know If I can improve routine, routine currently is..

Monday chest with incline decline and regular bench press and machine flys.

Tuesday shoulders with clean and press, lateral raises, front raises and bent-over lateral raises and upright rows.

Wednesday arms with tricep extensions, pushdowns, dips, bicep curls, preacher curls and barbell wrist curls behind back

Thursday back with deadlifts, rows, back extensions and chin ups

Friday legs with squats, leg press, lunges, leg extensions, lying leg curls and calf raises

I usually do 4 sets of 8 to 10 reps and I do abs every day with an exercise for obliques, abdominals and lower abs.
I appreciate any help and comments, thanks

MrCheese · Post by **MrCheese** » Mon Dec 08, 2008 6:35 am

Maybe have 2 days of your workout with legs in there? With the lower body being an important part of muscle growth that cud be an idea. I also dont like the chin ups on the thursday which is the next day after your bicep workout.
Just opinion of course.

Packard · Post by **Packard** » Mon Dec 08, 2008 9:37 am

GaBeO8O wrote:..
Monday chest with incline decline and regular bench press and machine flys.

Tuesday shoulders with clean and press, lateral raises, front raises and bent-over lateral raises and upright rows.

Wednesday arms with tricep extensions, pushdowns, dips, bicep curls, preacher curls and barbell wrist curls behind back

Thursday back with deadlifts, rows, back extensions and chin ups

Friday legs with squats, leg press, lunges, leg extensions, lying leg curls and calf raises...

The way you have split your workouts you don't allow yourself sufficient rest to recover and make gains.

On Mondays you are working pecs, shoulders and triceps.

On Tuesdays you are working shoulders and triceps.

On Wednesdays you are working triceps, shoulders and biceps.

On Thursdays you are working back, lats, quadraceps.

On Fridays you are quadreceps and femoral biceps.

So you are working some muscles three days in a row; others two days in a row. This is not supplying you with sufficient time to recover.

Try breaking the workout this way:

Monday: Upper body, heavy
Tuesday: Lower body, heavy
Wednesday: rest
Thursday: Upper body, light
Friday: Lower body, light
Saturday: rest
Sunday: rest

In two weeks you will see a substantial improvement in your performance.

GaBeO8O · Post by **GaBeO8O** » Mon Dec 08, 2008 1:56 pm

Thanks Packard, I'll do the routine you sugested and I appreciate your opinion MrCheese, thanks I'll also be doing legs twice a week with Packard's schedual.

Packard · Post by **Packard** » Mon Dec 08, 2008 2:29 pm

I like to dead lift only once a week. I like to leave it as the very last exercise in the workout because when it is done right you will have nothing left in the tank for any other work.

If you are inclined to do dead lifts twice a week, make one of the workouts very light so as to allow you to fully recover.

Full effort dead lifts will leave your body fully drained. If you have thoughts of romance within 6 hours of dead lifts, then you did not lift hard enough.

swanso5 · Post by **swanso5** » Mon Dec 08, 2008 4:18 pm

why would you deadlifts last? they should be done with the ehaviest wt you can and technique is paramount...all hard to do when already uder fatigue

do first and do heavy in leg day

Packard · Post by **Packard** » Mon Dec 08, 2008 4:32 pm

swanso5 wrote:why would you deadlifts last? they should be done with the ehaviest wt you can and technique is paramount...all hard to do when already uder fatigue

do first and do heavy in leg day

If you do them first and do them to a maximum effort you will have nothing left for the rest of the workout.

If you do them last and max out then all you need to do is shower, eat and sleep. Your tank will be empty at the end of the workout and (hopefully) it will be fully re-filled by the time you train next.

mzaruba423 · Post by **mzaruba423** » Mon Dec 08, 2008 6:12 pm

that's what i thought when i would do clean and press, but then i figured it probably gets the blood flowing better so it'd probably be nicer to do first

swanso5 · Post by **swanso5** » Wed Dec 10, 2008 3:33 am

i always do them first and have plenty left in the tank...even then i'd rather them do deadlifts and go home then leave 50% of their deadlift wt in thew wt stack

Packard · Post by **Packard** » Fri Dec 12, 2008 10:58 am

swanso5 wrote:i always do them first and have plenty left in the tank...

You have plenty left in the tank because you are not maxing out on the effort.

Dead-lifts performed to maximum effort will give you are reserve of power that can be handy in other situations.

It is also gratifying to lift off the ground what logic says you should not be able to do.

DianaB · Post by **DianaB** » Fri Dec 12, 2008 11:50 pm

If I tried a max pull weekly, I'd be finished, start or end of session. I did it this week, made 245, and it killed me for 4 days after.
Aside from pulling off plates, what do the functional trainer and dinosaur BB'er suggest for increasing speed off the floor? (No offense, just saying).
What do ya'll think of bottom up squats for carry over to DL?

swanso5 · Post by **swanso5** » Sun Dec 14, 2008 6:25 pm

you shouldn;t really max out on deads very often anyway....i re test every 12 - 16 weeks or so...

speed off the floor i'd go with speed deads (6 x 2 @ 45% etc)...also try deads from a slight elevated surface (5 - 10pd plates)
and plyo's that have you jumping straight up like box jumps (no little countermovement jump before hand if you know what i mean)...you need to increase rate of force development which is the ability to overcome resistance quickly from stop start...id say this and relative strength are the 2 most important lifting factors, even over absolute strength (most wt lifted in 1 go irrespective of bodyweight)

not sure about the carryover really, the wt used is much lighter then what you could deadlift but it will work the muscles and range of motion that needs the improvement...

Packard · Post by **Packard** » Mon Dec 15, 2008 8:48 am

I would only DL once a week. I would max out once a month.

Week one: Light
Week two: Medium
Week three: Light
Week four: Max

Repeat.

DLs are slow exercises. There is generally no "speed off the floor" involved.

If you find you are having difficulty holding the grip, then try one hand "over" and one hand "under" grips.

swanso5 · Post by **swanso5** » Mon Dec 15, 2008 4:27 pm

it's all speed off the floor, you just don't actually move quickly...try and jump slowly and see how you go

monthly cycle (yes i have one too, but a different sort) is like this:

week 1 - high volume/intensity
week 2 - medium
week 3 - very high
week 4 - deload

MrCheese · Post by **MrCheese** » Tue Dec 16, 2008 5:03 am

Why is it you dont max out every week? I've been working on deads, and I am maxing at 100 kg at the moment, doing that once a week.

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