Could I please get some reviews on this 4 day routine?

[The New Guy]

Monday & Thursday

Shoulders
Standing military press 15/10/6/6/6
Seated dumbbell press 15/10/6/6/6
Back
Deadlifts 15/12/6/4/4
T-Bar Rows 15/10/6/6/6
Chins 4x7
Biceps
Barbell curls 15/10/8/8/8
Dumbbell curls 8/8/8
+ABS

Tuesday & Friday

Legs
Squats 20/20/20/15
Leg Press 15/6/6/6
Lying Curls 4x7
Chest
Flat barbell press 15/10/6/6/6
Incline barbell press 15/10/6/6/6
Flyes 8/8/8
Triceps
Floor Press 15/10/8/8/8
Lying dumbell extensions 8/8/8
+CALVES


So the first two sets (the higher reps) are just warmup sets, and then its just in for the kill going heavy on the last 3.

This which eating a truck load, supplements, bcass, creatine, glutamine etc.

 

[Andalite]

firstly: i want u to realize im not a smart ass kid. all i am saying i am saying humbly and what i have learnt so far...

firstly: pyramiding aint gonna help. u will induce more hypertrophy and strength if u keep the same weight for all sets. so this means 4x15 is also a problem. u should stick to 5x5 or 3x5. u might want to pyramid over the 5x5 and use that for all primary compounds.

secondly: ur routine is no where close to optimal in terms of volume. if i counted correctly, u are doing 28 sets on ur day 1. thats too much volume. it might work for a short time as a shock effect on ur body. but i doubt it will help in the longer perspective of things.

what i recommend:
1.) reduce the volume massively if u want good gains.
2.) get a diet. supps are only good if u eat right. i learnt this the hard way.
3.) splits arent the best option though. u might want to check out mark rippetoe's starting strength for beginners, etc..

peace

Andalite

 

[Svetislav_aka_Waczlaff]

what about bb or t-nation.com....?!? .... but before you go, pls make sure that your squat reps are never less than 15 !!! Think with this routine you will be a very big one...

 

[The New Guy]

im not pyramiding.. the first 2 sets (the higher reps) are warmups. they will not be even close to failure

so really it will only be 22 working sets on day 1

ive always been a high volume guy and have always had best results from that kind of training

 

[Andalite]

im not pyramiding.. the first 2 sets (the higher reps) are warmups. they will not be even close to failure

so really it will only be 18 working sets on day 1

event hat is too much. it is too uch because it is focussing around certain muscle groups alone. thats why. for example, if lets say u were to do bench, squat, rows for 6 sets apiece (18 sets) 3x a week that would be fine. but doing just exercises for shoulders upto 9 sets is a freaking waste when it comes to getting strong. look: it might work for a short time. but it is DEFINITELY not gonna last u through months and months...

 

[The New Guy]

event hat is too much. it is too uch because it is focussing around certain muscle groups alone. thats why

i dont understand what you are trying to say

 

[Andalite]

i dont understand what you are trying to say

i editted my post bro...i knew u wouldnt understand. sorry

 

[The New Guy]

i editted my post bro...i knew u wouldnt understand. sorry

yeh sorry but from personal experience i disagree

ive found that the people who bag this kind of training are those who have never tried it (or never done to full intensity and had shitty diet etc. and then say it doesnt work), and are also the people who over analyse everything

then you have those who do this kind of training and swear by it and get the best gains

 

[silver_shadow]

that is a shit load of pressing - on all 4 days. when you press you will always activate your tri's and shoulders anyway. each time you press you are doing it 2 consecutive days - that's going to get pretty difficult to do in the long run. i'd look at shoulders, chest and tri's all as one pressing movement and press no more than 3x, but with this layout keep it to 2x (to avoid consecutive days). also, i'd deadlift first up. some exercises i wouldn't bother with - leg press, flyes. i'd do either DB curls or BB curls (preferably the latter coz BBs are always easier to increment) not both.

 

[Andalite]

this is becoming an unnecesary debate.

look: u asked for u plan to by critiqued. i did it

if u look at ur program its firstly a split. splits are not what ANY strength coach would recommend to beginners.

secondly, i am not a split-hater. i like splits. but i am aware of the sub-optimality of them.

thirdly: ur program has too much volume. 18 sets per day 4 days a weeks is a bit too much.

fourthly: i think this has been proven: high frequency stimulates more growth of muscle fibers. look at hst, 5x5, dc, etc. they are all cenrtered around this same principle. progressive loading while maintaining good frequency. tell me: as per ur exercise selection, do u feel u can add weight to the bar every workout for the following exercises which u have chosen: Seated dumbbell press, bicep curls, lying curls, flyes, tricep extensions?

fourthly: ur using the same exercise and set-rep system for tuesday and thursday. how do u expect to bump the weight on all those exercises by 5-10 lbs twice a week?

Andalite

 

[Cynical Simian]

Before anyone wastes any more time, take a look at this thread:
http://www.elitefitness.com/forum/showthread.php?t=473673

Or, for the plats, just look at threads started by the OP.

 

[Andalite]

Before anyone wastes any more time, take a look at this thread:
http://www.elitefitness.com/forum/showthread.php?t=473673

Or, for the plats, just look at threads started by the OP.

thanks for that link...now i know i wasted my time with all that..this sucks...no wonder the troll is in red...jeez

 

[The New Guy]

okay yes, paste a another training thread from back in April? nice one *thumbs up*


anyone else, preferably no curry munchers

 

[Andalite]

okay yes, paste a another training thread from back in April? nice one *thumbs up*


anyone else, preferably no curry munchers

aah...racism....sad...shows ur level of education

 

[The New Guy]

aah...racism....sad...shows ur level of education

relax
dont be hatin

 

[thesuaveone]

Wow, lot's of hatin on this thread.

I am trying a 5x5 for the first time. I've always trained with split programs. I guess all my natural gains weren't real? I can already tell after a week and a half, by arms are not nearly as pumped as they are when I trained the once a week with major isolation workouts.

I'm going to give my routine the full 9 weeks, to give an honest opinion. I suppose it's all about what someone is looking for when they go to the gym. Personally, if I could look the pro natural-bb by mearly being able to bench or squat 225 lbs, I'd be happy with that. Personally, I don't care how much I can lift, I'm am more interested in results I can see.

Yeah, I'm in it for vanity's sake. *shrugs*

 

[dhawkins]

Trust me man Ive tried splits similar to your with way to much volume and sure I saw gains but now I'm on a 5x5 routine and the difference is INSANE!! So dont be ignorant and full of pride. Take the advice like a man.

 

[The New Guy]

Trust me man Ive tried splits similar to your with way to much volume and sure I saw gains but now I'm on a 5x5 routine and the difference is INSANE!! So dont be ignorant and full of pride. Take the advice like a man.

thanks

 

[skochur]

y dont u just try and hit one target body group everyday.....such as mon-chest/shoulders tues-back, weds--legs,thurs-bis/tris/forearms......

 

[silver_shadow]

relax
dont be hatin

hey asshole! 2 curry munchers gave you some sound advice and what do you do? play the racist card. i think a ban is in order.

thanks CS, i remember this douche now.

 

[The New Guy]

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Join Date: Sep 2006
Location: Australia
Posts: 19
Country: [Australia]

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What about this 5x5 variation?

Would this be overtraining?

Monday & Thursday

Incline Bench Press 5x5
Floor Press 5x5
Squats 5x5
Leg Press 3x5

Tuesday & Friday

Shoulder dumbbell press 5x5
Rows 5x5
Deadlifts 5x5