My workout, please critique.

[blinddeafmute]

I think I have found something that works in my workout.

I have been doing squats and then I do drop sets of leg extensions, hamstring curls, and calf raises. My quads and hamstrings are growing like crazy, so I implemented the drop sets in all of my other exercises. Any opinions on this. My workout goes like this.

x/x = alternating weeks

Monday.
Flat bench/incline bench
3 sets, approx 10 reps to failure
peck deck/fly's
1 double drop set
1 single drop set
standing lat raises/shoulder press
1 double drop set
1 single drop set
dips/french press
1 double drop set
1 single drop set

Wednesday
Squats
3 sets approx 10 reps to failure
leg extensions/sissy squats
1 double drop set
1 single drop set
hamstring curls sitting/laying
1 double drop set
1 single drop set
standing calf raises
1 double drop set
1 single drop set

Friday
Pullups
2 sets approx 10 reps to failure
bent over rows/cable rows
1 double drop set
1 single drop set
standing barbel curls/dumbel curls
1 double drop set
1 single drop set
behind the back wrist curls
1 double drop set
1 single drop set

Am I overdoing it? I can barely put on a shirt after mon/fri. After Wed, I can barely get out of bed. It feels great. I can feel the ache for about 5 days after a workout. Any opinions?

If I can just get my diet down, I should grow like crazy. I was on it pretty strict for about 2 months. Gained 14 lbs and only 1% bodyfat.

I am new to this game and any input would be greatly appreciated.

I also found a site that has a lot of good info for people with beginners questions like I have had.

http://www.bodybuildingforyou.com

Although they direct you towards 1 site to buy any supplements, I found cheaper at http://fitnessfirstusa.com

Anyone know of cheaper prices than there?

 

[louden_swain]

Why so many drop sets?

 

[Boss101]

I would overtrain on that routine by going to failure and all the drop sets.

This is just me but if that routine works for you good for it.

 

[louden_swain]

instead of the drop sets, why not include rest pause, static holds, and negatives for only 1 all out set per exercise?

 

[strangebrew]

www.dpsnutrition.net has the cheapest supplements ive found on the net so far.

 

[blinddeafmute]

Louden,

Why so many drop sets?
I pulled a mass workout off of the web and manipulated it a bit to fit my tastes. It had dropsets for quads, and I got results fast. I decided last week to implement it ino the rest of my workout and see what happens.

I try to fail between 8-12 reps for everything. Im not sure how it is working for anything else, but I notice my quads growing faster than anything. It might just be genetics. I have to keep it up a few more weeks to test the results though.

I work out alone, and with the drop sets, I can take it to just before failure without dropping weights or falling over. I would love to try the static hold if I had a partener, but honestly, I am afraid to try it. Same for neg. reps. Need a partner. I tried some rest pause, but It just doesnt seem to do the same as the drop sets.

Boss,

How can you tell if you are overtraining. Tomorrow I will be doing legs again, and my legs dont hurt anymore, and havent really since Saturday. Does that mean I am recovering enough between workouts?

Strangebrew,

Thanks, Ill compare the prices.

 

[casualbb]

instead of the drop sets, why not include rest pause, static holds, and negatives for only 1 all out set per exercise?

Okay, louden, we get it. You love DC training. But to any given training question, the response "Do DC training" isn't very helpful.

The problem with drop sets is they cause a lot of CNS fatigue and don't really give much benefit. Drop sets are worthwhile if you only work with super-low reps because they tax the energy reserves of the muscle cells and can improve functioning. But if you're already doing rep range of 10, there's no need. It's just gonna burn you out.

-casualbb

 

[Boss101]

Overtraining is different for everyone you won't overtrain in a week it takes longer. Like I said before that routine would cause me to overtrain it might not for you. You just have to listen to your body.

Symptoms of overtraining.

No energy, fatigue
Lack of desire
Pessimism, mood swings
Depression
Headaches
Decrease in strength
Decrease in body mass
Infections (i.e. cold sores, colds)
Muscle soreness lasting longer than usual
Insomnia

 

[Boss101]

Overtraining is different for everyone you won't overtrain in a week it takes longer. Like I said before that routine would cause me to overtrain it might not for you. You just have to listen to your body.

Symptoms of overtraining.

No energy, fatigue
Lack of desire
Pessimism, mood swings
Depression
Headaches
Decrease in strength
Decrease in body mass
Infections (i.e. cold sores, colds)
Muscle soreness lasting longer than usual
Insomnia

 

[louden_swain]

Okay, louden, we get it. You love DC training. But to any given training question, the response "Do DC training" isn't very helpful.

The problem with drop sets is they cause a lot of CNS fatigue and don't really give much benefit. Drop sets are worthwhile if you only work with super-low reps because they tax the energy reserves of the muscle cells and can improve functioning. But if you're already doing rep range of 10, there's no need. It's just gonna burn you out.

-casualbb

Where did I say anything about DC training? I was offering some reasonable suggestions.