Is this 'weird" training GOOD? Or does it bl()W?

[SSAlexSS]

Hello all

here is my new routine. it is three days a week(monday, wednesday, friday). Split into chest/back workout (each has 2 variants). One week I train back twice per week, on aanother it is chest twice per week. Great thing about this workout is that it changes all the time (for 4 weeks) and it may be forcing my body to keep adapting, by growing muscle... Also since I do squats 3 times per week, shouldn't that give me a week long anabolic spike? And chest or back gets worked hard in one week and easy in another alternatively - should that promote growth (it is not over training or under training)?
Anyways, any aideas about it?

Read it ----->


Workout Back1 (b1)
deadlifts, chins, squat
-----------------
Workout Back2 (b2)
rows,squat
-----------------
Workout Chest 1 (c1)
db bench presses, squat
-----------------
Workout Chest 2 (c2)
dips, squat
-----------------

M W F
B1 C1 b2
C2 b1 c1
b2 c1 b1
c2 b2 c1
b1 c1 b2


Reply please!

 

[Jguns]

You don't say how many set/reps you are doing. However, I would say that if you are only doing a couple sets of each excercise you are not overtraining. I do think that you need to include a pull down exercise into your back routine. Also, you are squatting way too much. I don't think you should hit legs 3x's per week it is too much. Even if you hit the legs twice per week you should squat at the beginning of the week and maybe do leg presses the next time that you hit legs. Also, I think that you should switch up chest and not just rely on Bench presses. Try inclines or dumbbell presses on different chest days. Not everyone responds optimally to the bench press, and I think switching it up would provide for better results. Not a bad program, but it is pretty minimal. It IS nice to change pace. However, after about 4-6 weeks I would migrate to a more intense/advanced 4 day split routine.
My .02

 

[MonStar1023]

I dont know anything about it bro.. from the looks of it it doesnt look too great but thats just my opinion.

 

[SSAlexSS]

You don't say how many set/reps you are doing. However, I would say that if you are only doing a couple sets of each excercise you are not overtraining. I do think that you need to include a pull down exercise into your back routine. Also, you are squatting way too much. I don't think you should hit legs 3x's per week it is too much. Even if you hit the legs twice per week you should squat at the beginning of the week and maybe do leg presses the next time that you hit legs. Also, I think that you should switch up chest and not just rely on Bench presses. Try inclines or dumbbell presses on different chest days. Not everyone responds optimally to the bench press, and I think switching it up would provide for better results. Not a bad program, but it is pretty minimal. It IS nice to change pace. However, after about 4-6 weeks I would migrate to a more intense/advanced 4 day split routine.
My .02

Amount of sets :
around 5

1 set of squats 3x per week, alot? Well in few weeks I will find out the answer, hopefully.

And yeh I did lots of pulldowns in my b1 workout. I got too tired chinning, needed some less weight.

What do you mean by minimal? It has ALL nessesary things: some form of bench press, deadlifts, squat, chin, row, and I do abs/obs too. So what is missing?

reply please!

 

[Cackerot69]

Looks like shit.

 

[Jguns]

Look, If you are a beginner, which I am guessing that you are- that routine is okay just to get yourself acclimated to lifting. However, there are simply not enough variety of excercises there or enough sets to really be all that effective. One set is merely a warmup!

You need to throw in 2-3 excercises per body part. 1-2 High rep/low weight warmup sets and then 2-3 working sets. Try a three day split.

Example:
Monday:
Chest/tri's/Shoulders

Wednesday:
Legs (quads and glutes) hams, calves

Friday:
Back, traps, rear delts,Bi's

Something like that. then do like 2 or 3 excercises for each.

Then after about 4-6 weeks, move to a 4 day split!


.02

 

[SSAlexSS]

Look, If you are a beginner, which I am guessing that you are- that routine is okay just to get yourself acclimated to lifting. However, there are simply not enough variety of excercises there or enough sets to really be all that effective. One set is merely a warmup!

You need to throw in 2-3 excercises per body part. 1-2 High rep/low weight warmup sets and then 2-3 working sets. Try a three day split.

Example:
Monday:
Chest/tri's/Shoulders

Wednesday:
Legs (quads and glutes) hams, calves

Friday:
Back, traps, rear delts,Bi's

Something like that. then do like 2 or 3 excercises for each.

Then after about 4-6 weeks, move to a 4 day split!


.02

4 day split may not be the best one for gaining mass. And I have ALL muscles covered. My original routine was freaking good. But I got bored of training only twice per week...
And I am interested in MASS... not prepping for a competition...

thanks for your post though! U are excited about 4 day split, aren't you? I personally am escited at new muscle grown...

 

[Jguns]

4 day split not good for gaining mass?!! That is what the 4 day split is for! More frequent routines are used more for when you are cutting up. I think that you will find that almost all of the top competitors use some variation of the 4 day split most of the year. It gives your body adequate rest, which is THE most important thing in gaining mass. It also allows you to train with maximum intensity. Maybe you were not training hard enough in your routine or using advanced techniques. I gained 40 lbs. of muscle naturally on a 4 day split.

 

[SSAlexSS]

4 day split not good for gaining mass?!! That is what the 4 day split is for! More frequent routines are used more for when you are cutting up. I think that you will find that almost all of the top competitors use some variation of the 4 day split most of the year. It gives your body adequate rest, which is THE most important thing in gaining mass. It also allows you to train with maximum intensity. Maybe you were not training hard enough in your routine or using advanced techniques. I gained 40 lbs. of muscle naturally on a 4 day split.

Well, did you just start out training and got 40 pounds of muscle?

Also DO NOT REFER ABOUT THE PROS. The pros got so much juice in them that it is what helps them survive 4 day oer week routine, and monster genetics!