Please critique my workout routine (all suggestions welcome!)

[Lord_Suston]

To Robboe, actin and myosin bind together to form contractile components, often when lifting the muscle (actin/mysin) are sometimes stuck ina locked position due to the decreaser in ion concentration within the sarcoplasm reticulum and and intracellular fluid. this means they bind together and have no way to relax untill the ion gradient can be regenerated. this can also happen when the depletion of ATP occurs since it direclty effects the binding process of mysin and actin. (Physiology 410)

To Aaron2
Try mon chest/ tris
wens legs and shoulders
frida back and bis

with cardio on tues and sat going five days straight is asking a lot out of your body.

 

[Lord_Suston]

To Robboe, actin and myosin bind together to form contractile components, often when lifting the muscle (actin/mysin) are sometimes stuck ina locked position due to the decreaser in ion concentration within the sarcoplasm reticulum and and intracellular fluid. this means they bind together and have no way to relax untill the ion gradient can be regenerated. this can also happen when the depletion of ATP occurs since it direclty effects the binding process of mysin and actin. (Physiology 410) Stretching (lightly between sets) helps restore normal muscle length and interaction.

To Aaron2
Try mon chest/ tris
wens legs and shoulders
frida back and bis

with cardio on tues and sat going five days straight is asking a lot out of your body.

 

[conanJR]

hi everyone ! new here.......
try mon - chest ,biceps
wed - legs , delts
fri - back , tri

i used to train 5 days aweek , until a former mr KENYA showed me this routine , i've gained 20 kg in 1 year.hope it helps !

 

[Gladiola]

Thanks Lord_Suston - um, I think you gave a reason that stretching can help increase strength!

My detailed physiology knowledge is mediocre at best.

Robboe - I actually read that in Fitness magazine (which is crap that I no longer read!) but it reported on a study on women at a university. One control group stretched b/t sets & the others didn't & the stretchers had greater strengths gains.

2 sets only? hmm, my BB brother-in-law does 5 & I initially learned from my sister (who learned from him). ACSM Guidelines state 3 sets is ideal. I went down to 3 & after a few months increased to 4 (although only do 3 on occasion on some exercises that are further fatiging something that's already been worked in a compound movement). I love pumping iron too much to stop at 2 sets!

 

[bignate73]

Gladiola, can you sort me out with the studies that show it helps muscle strength please. I've always been under the impression that stretching between sets weakens the muscle. Thanks

actually bro you are right. stretching between sets should only be used if you are excessively tight and THEN only stretching the muscle that inhibits the movement you are trying to do. ie tight chest, stretch it between rows.

the reasoning behind not stretching between sets is that static or relaxation stretching (held for a long period over ~5 seconds) can slow the CNS down and basically tell it that its time to relax. dynamic stretching (1-3 second stretches, quick range of motion type) can be beneficial because it keeps the CNS fired up and wont slow down the neural response when time to lift.

its like telling your system to run run run and then "go to sleep" and run run run and "go to sleep". for lack of a better analogy.

 

[Gladiola]

static or relaxation stretching (held for a long period over ~5 seconds) can slow the CNS down and basically tell it that its time to relax.

I can see how that could be true - but I don't usually feel like my system "relaxes" when stretching - on the contrary, yoga can be very strenuous.

 

[Robboe]

this means they bind together and have no way to relax untill the ion gradient can be regenerated.

the gradient is regenerated within seconds, if not milliseconds.

Thanks Nate, i knew it was something like that. Great info as always.

 

[gettinlarger]

aaron, hit it hard and heavy. more weight, less reps, always until failure. eat big, lift big, get big. ive put on at least 20 lbs in the past year and raised my bench at least 50 lbs. you will get stronger and bigger bro. if it helps, heres my routine ...

monday - chest/back
tues - bis/tris
wed - shoulders/legs
thurs - incline/decline chest/back
fri - bis/tris

ill throw a day in there to rest sometimes. but this routine works very well. soreness for each muscle group usually gets to be gone before i do my next workout. if not, i wait. good luck

 

[Lord_Suston]

the gradient is regenerated within seconds, if not milliseconds.

Thanks Nate, i knew it was something like that. Great info as always.

Yes this is true in normal situations but sometimes calcium stays in the channels untill the ion gate allow for active transport, this causes muscle cramping, and cramping lasts more than milliseconds

 

[Aaron02]

aaron, hit it hard and heavy. more weight, less reps, always until failure. eat big, lift big, get big. ive put on at least 20 lbs in the past year and raised my bench at least 50 lbs. you will get stronger and bigger bro. if it helps, heres my routine ...

monday - chest/back
tues - bis/tris
wed - shoulders/legs
thurs - incline/decline chest/back
fri - bis/tris

ill throw a day in there to rest sometimes. but this routine works very well. soreness for each muscle group usually gets to be gone before i do my next workout. if not, i wait. good luck

Would you mind sharing your full routine? I'm still working on tweaking mine using ideas I get from other people. Thanks!