Criticize the fuck out of my workout routine
Monday- chest-20 sets, 8-12 reps/ abs- 9 sets, reps-until failure
Tuesday-back-20 sets, 8-12 reps/ cardio- 20 minutes medium intensity
wensday- legs-20 sets, 12-15 reps/ abs-9 sets, till failure
Thursday- shoulders- 20 sets, 8-12 reps/ traps- 10 sets 10-12 reps/ cardio-20 mins
Friday- biceps- 10 sets, 8-12 reps/ triceps- 20 sets, 8-12 reps
, abs 9 sets
Saturday/sunday- sometimes cardio and abs, depends on whatever i feel like doing.
I don't so 20 sets of the same exercise im in a hurry and trying to post this lol
Im thinking of working triceps and shoulders 2 x a week. Like adding triceps on chest day and shoulders on back day.
Any advice would be very much appreciated im here to learn! Am i doing anything wrong? Something you'd recommend? criticize the fuck out of me please! Im trying to be a big jacked mother fucker like you eroiders! Thanks!:)
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you know what? i just checked your routine and it's similar to mine minus a few sets and I throw in triceps on chest and shoulders days. and biceps on back day
I do 4 sets of flat bench,4 sets of incline,4 sets of decline,pyramidding my weight and decreasing the reps.
I also throw in a set of incline dumbell flys 3 sets of 10 reps.
i find that working triceps after doing chest/shoulders gives me that intense blood gorged pump that I have grown to love.also working biceps after back has the same effect.
I have an arm day where hammer my arms with weighted dips,barbell curls,nosebreakers,close grip bench press,incline dumbell curls,reverse cable pull downs,scott curls,tricep pulldowns and hammer curls.working until failure.
As for your statement, Being a big jacked mf............Please include deadlifts and deep squats.
Its good to see your reps and splits but what exercises are you doing?
Think seriously about what Dossier said about more is not better
Buildbigger86Dossier, Do you have any workout regiments posted up on any forums. I have been reading a ton of your post which are super informative and if you have anything regiments posted i would to love to mix it up try yours.
LET ME KNOW BROTHA!
Anoni'm not sure... i've prolly posted them some where before. just not sure where.
Anoni like the layout and balance you have on the muscle groups. but a total of 20 sets per muscle group will only lead to overtraining, bro. trust me when i say that more is not better. if you're in the rep range of 8-12, i would rather see you on a modified two-day split and cut your total sets in half to the MOST. you could still keep your leg day on wednesday but do something like this:
mon: chest, front delts, triceps, abs
tue: back, side & rear delts, and bi's
wed: legs and abs
thur: (repeat monday)
fri: (repeat tuesday)
without getting into the specifics here, the higher the rep range, the less recovery time needed between workouts of the same muscle groups. likewise, duration and intensity has a direct relationship with depletion of cellular catalyst, which can set off a chain reaction ultimately leading into overtraining. trust me: more is not better.. what if you could get better gains for less work? it IS possible. here's a quick read on the effects of overtraining:
http://www.eroids.com/forum/training-nutrition-diet/workout-exercise/ove...
AnonWow very helpful! Thank youu! I like it but i don't like the idea of splitting up front and side delts. How does that work? Doesn't military press work both the side abd front delt? I would rather have a shoulders in one day. How do i incorporate that into this routine otherwise i wana try it. Thanks again homie
Give them a vote if you find it helpful.PermalinkAnonYou're right: military presses as a compound movement will incorporate all your delts. I'm not talking about military presses tho. I'm talking about felt raises with either pulleys or dumb bells. See: the primary muscle in your bench press is the pecs. Secondary muscles are triceps and anterior deltoids. Knowing that these muscles are used in both flat and incline presses, it would be complimentary to focus on the prime movers at the beginning and then finish up by exhausting the secondary muscles. In your seated rows, you're looking at prime: lats and secondary: biceps and posterior deltoids (rhomboids are incorporated here as well). Lat pull downs are prime: lats and secondary; biceps, posterior and side dets. For these reasons, I'd like to see you split those. If you're going for size and strength, what you have above would be perfect! Only I would increase the weights and drop your reps down to 4-6 at failure and total sets at 3-4 per movement if you're doing more than one movement per group. The smaller the muscle, the higher the rep range should be.
AnonWow great shit thankss
AnonYou bet bro
1jakd_hipyWatch someone do military press next time your in the gym, it's almost all anterior delt
AnonReally depends on the angle of your arms. The greater the angle (more upright) the more evenly the load is distributed. If you go behind your head, you'll start emphasizing the traps and side more.
AnonHmm ok.
I'm in a hurry too, trying to post this, trying to drive.... oh fuck, what were we taking about .... trying to post this, trying to shit... wait???? We were taking about?????? I would recommend to slowing the fuck down!
AnonChest- incline bb-3sets, flat bench db-3sets, decline-3 sets, flys-4 sets, cable flys-3 sets, chest machine-4 sets
Back- wide grip pull ups-4 sets, cable low row-4 sets, wide grip pulldown-3 sets, bb row-3 sets, db one arm bent over row-3 sets, back machine-3 sets
Triceps- skull crush-3 sets, rope pulldown-3sets, one arm cable pushdown-3 sets, kickbaks-3 sets, weighted dips-3 sets, palm up pushdowns-3 sets, palm down pushdowns-3 sets
Shoulders- bb military press-4 sets, lateral raises-4 sets, front raises-4 sets, bent over rear delt raise-3 sets, db military-3 sets, db shrugs-5 sets, few more but forgot the namess
1jakd_hipyWell first we need a better breakdown if what you're doing then we need some goals
Anon.
Anoneven with his breakdown, we still are faced with how intensity and duration affect the processes controlling muscular function and repair. personally, i don't like that number of sets per muscle group. changing up the grip or going to another machine does nothing more than break up monotony. the muscle doesn't know the difference between the barbell and the dumbbell; all it knows is 'i gotta breakdown some nutrients to make energy for these contractions'. his duration and intensity, IMHO, are too high.. outside of that, we do need his goals so that we can be sure the layout is gonna get him where he needs to be.