GEORGE SPELLWIN'S ANNOUNCEMENTS
Enlightening Men about Anabolic Steroids and Bodybuilding for over Two Decades
|
 Elite Fitness Bodybuilding, Anabolics, Diet, Life Extension, Wellness, Supplements, and Training Boards
 Anabolic Discussion Board
 Anything missing in my workout ???
|
| Author | Topic: Anything missing in my workout ??? | ||
|
Cool Novice 
Posts: 36 |
Here is my routine and was wondering if there is anything I should do different. Monday and Thursday Crunches - 1 set Tuesday and Friday Crunches - 1 set I think I should add wrist curls somewhere but haven't decided yet. Just thought I'd post my workout and get some feedback. Thanks everyone. Peace     | ||
|
Pro Bodybuilder 
Posts: 596 |
Bonecrusher: We must think alike, bro. I was contemplating posting a thread just like this one. It's kind of challenging to try to notice things that aren't there, but here are some observations: 1. You have nothing for calves. Any of the various calf raises would be good. 2. You have very little for hamstrings. Leg curls don't cut it, IMO. Add deadlifts. Definitely add deads, on leg day. 3. You have nothing for delts, unless you want to count the incline bench. Add military presses. I like to superset them with seated lateral raises. 4. I see nothing for your hip abductors and adductors. Most guys think of these as chick lifts, but I know a couple of very big guys who swear by 'em. It's just my opinion, but I like more sets, and more variations of the basic lifts, than you do. Be well, be happy, and lift heavy, bro. Bjaarki ------------------ BECOME SOMEONE'S HERO! | ||
|
Amateur Bodybuilder 
Posts: 65 |
You might want to do some rep/set cycling of sort. This way you'll increase intensity at times and remove any risk of your body addapting to your schedule. Mike H. ------------------ | ||
|
Cool Novice
Posts: 36 |
Bjaarki, I just forgot to put the calf raises in. I do three sets of them on leg day. My ceiling is too low for military presses and it feels all wrong when I do them on my bench. I will probably be adding the deadlift though since you mentioned it. Do you suggest anything for the hips ? By the way I would add that I would like to do more sets but I have to have a job and all that other stuff that goes with growing up. So I'm basically just trying to find a compromise between doing enough different exercises and sets to get a good workout and still be able to attend to my responsibilities. | ||
|
Pro Bodybuilder
Posts: 596 |
Bonecrusher: Sure, bro, I understand about responsibilities and all. I have a wife and kids and career, I know how it goes. Looks like you might work out at home. I'd really consider joining a gym. Everyone I know who's done that has been glad they did. If so, you can avail yourself of all the equipment you need to really do some interesting workouts. For working hips, like you ask, you could just do some leg raises on a mat at home, but the commercial equipment does a much better job. Even if you stay at home though, I thought of a couple more things I'd add if I were you. First, pronate (reverse) curls. Try hammer curls or, best of all IMO, rope curls from a low-pulley cable. Also, you need to add pullovers of some kind to work your lats and inside of your arms. Use either a cable or a lighter bar, even a heavy bell if you have one. Third, you really should be doing dips of some kind. Weighted bar dips are really prime for building good tris and shoulders. You just need a chain harness for that. Next, some people would ask you to do something for your oblique abs. Personally, I don't work them because I don't want 'em developed, but some guys do. Last, bent-over rows (some call 'em 70-degree rows). Use a heavy bar, wide grip, pull it into your gut, hold, and repeat. I like an ez-curl bar for these but other guys like regular olympics. You really have to add those on back day, though. Hope this helps. Email me offline if you wanna discuss this further. Bjaarki | ||
|
Amateur Bodybuilder
Posts: 86 |
I agree with bjaarki on a lot of what he said but ya need something in there for your delts. If you have dumbbells try some kind of standing shoulder raise. | ||
|
Cool Novice
Posts: 40 |
I say you change your whole fuckin workout, I say this, Mon-chest and light biceps, add calves&abs tues-back and forearms wed-legs and calves thurs-shoulders and abs fr-arms and calves | ||
|
Pro Bodybuilder
Posts: 596 |
RedDevil: I suggested military presses to Bonecrusher in my first post, but he syas his ceiling it too low. That's why I suggesed he join a gym. I'll be damned if my development will be limited by the height of a ceiling. He's really got a problem with his delts. He could add lateral raises of some sort like you say, but those aren't suitable as primary lifts for building delts, IMO. You need heavier weight and longer TUT to really build mass up there. He'll have to find someway to do seated militaries, using either a bar or bells. Bjaarki | ||
|
Amateur Bodybuilder
Posts: 120 |
Your workout is fine after you ad calves and more hamstring exercise. Just allow your workout routine to be flexable. If you allow yourself to do cables before flys or incline first because you want to then you'll lift more out of FUN not ROUTINE. Your main ideal is to stay focused. You won't be focused if you have a routine set in STONE it becomes just that a ROUTINE. Have fun, blast the muscles to faliure, eat, sleep, repeat. If you can order a copy of Flex october or november of 1999. Yates published a really great program. I insructed a freind on nutrition and took him to the gym with me and we followed that program. He is AAS free and has put on 12 pounds in 5 weeks. Most of that 12pds is creatine but he sure is happy with the results.
| ||
|
Amateur Bodybuilder
Posts: 73 |
Your program is ok. But, I think you could change some of it around. If time is a concern then I recommend you trying this. Try to make it more balanced. Monday/Thursday Tuesday/Friday rest should be around 1 minute between each set, and 2 minutes between each exercise. These workouts should last no longer than an hour. |
All times are ET (US) | |
 |
|
|
posted November 18, 2000 01:48 PM