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 Training Discussion Board
 Does this workout look good?
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| Author | Topic: Does this workout look good? | ||
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Amateur Bodybuilder 
Posts: 212 |
Without further ado here it is: Monday:Chest Incline BB bench 4x8-12 Flat DB bench 3x8-12 Close grip bench w/ez bar 3x8-12 Incline flys 3x10-12 Cable crossovers 3x12-15 seated calf raises 4x12-15 Tuesday:Back Wide chins 4xfailure DB rows 3x8-12 Behind head pulldowns 3x8-12 Seated cable row 3x10-12 Machine bent rows 3x12-15 Hyperextensions 4x20-25 Wednesday:Legs One leg extensions 2x10-12 Squats 5x6-12 Lunges 3x8-10 Hack squats with toes off of deck for hams 3x8-10 Lying leg curls 3x8-10 Stiff DL's 4x8-10 seated calf raises 4x12-15 Thursday:Shoulders and Traps Smith machine presses 4x6-10 Front DB raises 3x8-12 Laterals 3x8-12 Rear DB laterals 3x8-12 Rear machine laterals 3x8-12 Upright rows 3x8-10 Heavy BB shrugs 3-4x8-10 DB shrugs 3x8-10 Machine shrugs 3x8-10 Hyperextensions 4x20-25 Friday:Arms all supersets BB curls w/ skullcrushers 4x6-10 Preachers w/ behind back weighted bench dips 3x8-10 Alt DB curls w/ reverse pressdowns 3x8-10 Concentration curls w/ seated cable overhead extensions 3x10-12 seated calf raises 4x12-15 Cardio daily in the morning 20-30 minutes with 15-20 minute ab workout.     | ||
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Amateur Bodybuilder
Posts: 68 |
In short, no this workout does not look good. 90% of your exercises are totally redundant and the volume indicates that you are not putting forth enough effort. Also, you protein and carb intake only adds up to 200o or so calories....what the hell do you expect to grow on that?????.....kate moss eats more than that...lol. This workout appears to be put together out of sheer insecurity about leaving out certain exercises...eg..."maybe if i dont do this (whatever exercise) then i will lose size / strength/ whatever". This approach to program design invariably leads to overtraining on a huge level. Too many sets, too many exercises, too many days training per week, whay train abs every day?...what makes them so different that you need to train them every day??? I could pick this apart all day but frankly i cant be bothered. I have dealt with this kinda stuff many times on this board and elsewhere, so I will just post a reasonable routine and you can go right on and ignore it as you probably will. Anyway, for what its worth, here goes. Mon Bench press...2 sets 6 to 10. Close grip....2 sets 6 to 10 Calf raises...2 sets 6 to 10 Abs...heavy situps / crunches 2 sets 12. Tues....off...40 mins low intensity cardio Wed thurs...off Sat Sun ..off Mon...cardio, 40 mins low intensity Tues If you want to grow, you are gonna have to eat. I weigh 275lbs just now, lifetime drug free and i eat a minimum of 5,000kcal just to keep my weight up. On training days it is more like 8,000kcals, and when looking to gain weight, 10,000 is not unheard of for me personally. I suggest you double your carb intake and add in some quality fats to get the kcals up to about 5,000 or so, and see where your gains go from there. And stop reading the routines of the champs, they are ghost written bullshit. Only a genetic freak on a bucketload of drugs could recover from your routine and grow, and even then basic physiology would require that he took in more kcals than you currently do. In short, if you want to look like a FUCKING MARATHON RUNNER keep doing what you are doing now. If you ever want to have any hope of looking like a bodybuilder, cut back the volume, up the food intake dramatically, and stop doing pussy exercises like cable crossovers so you can concentrate on real work. BTW..if your training and diet wasnt such a mess then you probably wouldnt need the drugs either. | ||
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Amateur Bodybuilder
Posts: 212 |
Damn G thanks for the good input! I do realize that my diet sucks right now I am kinda trying to lose a little excess chub. The workout however seems to be working real good for me. My strength is up alot as compared to when I was working out hard, but with a program such as the one you have suggested. I started working out when I was in the army. Then I got out and went to college and my training went straight downhill. Too much drinking and partying I suppose. Anyway I have been training consistenly for a year now and before it was for three years with a year layoff. When I started back I was keeping it real simple like your workout, but for four months my gains weren't real good. I have been training this way for the past 9 months and I have gone from a 245 max bench to a 365 triple. I do think that you are right about some of the pussy excercises, but I get a great pump from them. If you have any suggestions as to my diet I would love to hear some. I guess that I should cut back on some of the excercises and on the abs. Thanks for your input. Later | ||
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Amateur Bodybuilder
Posts: 198 |
What, Gforce? You mean I can get big doing only one exercise per body part??? (lol) Listen to Gforce, dude. When I told my friend that I only did dips to train my chest he tells me: "Isn't that a tricep exercise? Doesn't that only train your middle chest? What about your upper and lower chest?" I simply replied with: "I didn't know I had 3 chests." It's not about quantity - it's about quality. By the way, Gforce, I've gained 4lbs of BW since my e-mail to you on 10/13, and my last set of squats has gone from 265x4 up to 275x4 (and it felt EASY). I might reach that 315 goal sooner than I expected. I guess watching the skinny guy ass-to-floor 405lbs for 8 reps is a good source of inspiration. =) -Warik |
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posted November 10, 2000 11:22 PM