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View Full Version : My Routine - Critique

bird
07-09-2006, 19:59
Hi Guys. Just wondering if you could offer your opinions on my routine. I've kept it pretty simple, being based around the main compound movements. Im trying to work on about 8 sets for smaller muscle groups and even less for tris/bis and around 12 sets for the larger ones - back, legs.



Mon Chest/Bis
Tues Back
Wed Shoulders/Tris
Thurs Legs

Chest/Bis

Flat DB Press 3 x 8
Incline DB Press 3 x 8
Dips 3 x 8
Straight Bar Curls 4 x 8

Back

Deadlifts 2 x 5, 2 x 3, 1 x 1, 1 x 3,
Bent Over Rows 3 x 8
Wide Grip Chins 3 x max

Shoulders/Tris

Standing BB Press 3 x 8
Seated DB Press 3 x 8
Lat Raises 3 x 8
Shrugs 3 x 8
Skull Crushers 4 x 8

Legs

Back Squat 4 x 5
Front Squat 4 x 5
SLDL's 4 x 8
Calf Raises 4 x 8
Elghund
07-09-2006, 20:07
Waaaaaaaaaay too much volume here unless you're using really light weights. What are your goals with this?
PikeKing
07-09-2006, 21:31
i'm not sure i agree there is too much volume, we dont know enough to say anything

are the sets listed all performed with the same weight?
Fred
07-09-2006, 21:32
Waaaaaaaaaay too much volume here unless you're using really light weights. What are your goals with this?

erm

ok

:104:

why is it too much?
bird
07-09-2006, 21:41
Yeh the sets are using the same weight usually, apart from the deadlifts.
Robert
08-09-2006, 13:20
James is a ****ing bad-ass. He could take Ronnie. I say you need more volume.
Elghund
08-09-2006, 15:59
erm

ok

:104:

why is it too much?

Don't know enough yet, so maybe I shouldn't have said it was too much volume. Sorry about that ... I'll clarify: if the goal is some sort of hypertophy, then the volume is fine (he could maybe add some more, as Robert said). On the other hand, if he's working with poundages over 85 - 90% for big strength gains it just seems like too much. He mentioned wanting to work with more compound excercises, so I assumed this was the case.
Fred
08-09-2006, 16:18
i dont know anyone personally who can do 3-4 sets of 8 with over 85-90% of their 1rm
Robert
08-09-2006, 16:45
That's becuase you hang out with pussies and queers.
Fred
08-09-2006, 17:03
can you do it?
Robert
08-09-2006, 17:43
Er... no.

:kinky:
Fred
08-09-2006, 17:44
queer pussy

:043: :p
Robert
08-09-2006, 17:45
Damn.
bird
08-09-2006, 18:36
Yeh i'm going for hypertrophy. So would anyone suggest some additions to my current routine?
Elghund
08-09-2006, 18:46
Yeh i'm going for hypertrophy. So would anyone suggest some additions to my current routine?

That makes sense then ... if you eat a ton, this will work well for you. My only suggestions might be to use a BB for flat bench and DBs for the incline, or vice-versa. I would also swap upright rows for lat raises (unless we're talking about the same thing). These are only personal preference though ... the program looks solid. Good luck!
666
08-09-2006, 20:15
How about some external rotation, some direct core work and adding a few more pulling movements to even them up with the pressing?
Narc
08-09-2006, 21:22
I would never do upright rows ever, ever ever ever