Is my workout sufficient
First off I would just like to say that this site and the people willing to help has made me realize I have ignorantly been cheating my self in the gym. I have been thumbing through article after article and topic after topic on here trying to figure the right way to train. Thank you for all the information on here.
Now don't get me wrong I very much put effort into my workouts but but besides legs, I hardly ever get sore and if so it's not for very long. And I have tried all kinds routines, different volumes, reps you name it soreness hardly ever comes. Ok so I'm the small percentage of humans who has the crazy fast recovery genetics, that's what I've been thinking. But sadly I am not, the truth is, after all the info I have studied from you guys, my workouts have been piss poor and sloppy as hell. I have never had a visual plan that was consistent, usually doing something different every workout, my rest periods between sets consisted of walking laps around the gym bumping into shit because I'm checking out my triceps in the mirror, piss poor form, so on and so forth. So after all the research I decided to try something new.
So after install and uninstall 20 different apps I finally found a workout planner that let me design my own workouts.
I started last night with chest and triceps and this is what I did.
Today I am sore as hell! First time in a long time!
Please feel free to critique this routine and suggest any changes.
Tempo 3sd/0pause/1sup/0pause
40 sec rest set on timer
Reps drop because I could no longer keep form on current reps.
Flat bench press
20reps/80 lbs Warmup
6sets/8reps/110lbs
2sets/6reps/110lbs.
Incline bench press
4sets/8reps/85lbs.
2sets/6reps/85lbs.
2sets/4reps/85lbs
Flat DB fly
8sets/8reps/20lb DB
Cable xover
3sets/20reps/10lbs
Vbar pushdowns
3sets/10reps/40lbs
Rope pushdowns
3sets/10reps/30lbs
Cable Overhead Ext.
3sets/10reps/35lbs
Please let me know what I can change or do better with. I know the weight is kind of low but that's what I can handle without stirring up elbow pain.
Thanks
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bizownerIt looks like you have a solid routine going and you're on the right track. I would suggest adding in some compound exercises like squats, deadlifts, and rows to your routine to help build strength and muscle. You can also increase the weight you're lifting as you get stronger. Make sure to keep your form in check and focus on proper form and technique
Lot of chest going on there on 1 day. What ever weak part you want to focus on should be hit 2x/wk. Instead of doing 27sets for chest in 1 workout. I would split chest into 2workouts/wk. Aim for around 15-20 sets/workout. Less per day but more overall weekly volume and after awhile chest or whatever you are focusing on won't be weak point anymore.
Yeah I changed it up. Im just stay off YouTube and stick to the basics lol.
What are your goals with your training? Are you looking to gain weight and strength, or lean out and become more defined? Or is it you are looking just to workout and get fitter?
Leaned out and more defined.
That boils down to diet, not so much your workout.
Living4ThePumpDon’t mistake soreness with effective workouts. It could simply mean you did way too much !
In terms of training there is evidence that muscular growth increases proportionally to 10 sets per week per body part trained to failure.
Learn how to train to failure and I guarantee 10 intense sets per week will be enough to grow for most people. Don’t spin your head around doing a certain tempo, just make sure you’re controlling the negative and getting a good contraction on your way up.
I see so many people doing 20-30 sets for a muscle group but with no intent to train this intensely. Just tons of intensity techniques which can make you sore of course but that doesn’t mean it’s effective long term and will build tissue.
Start with 10 sets per muscle group trained to or near failure and make sure you progress your lifts over time. Progressive overload is the most important thing to grow, not any stupid intensity techniques or tons of non intensive sets.
Are you saying that the 10 sets should be divided between the various exercises for each muscle for a total of 10 sets? Like 3sets to failure bench, 3sets to failure fly, and so on?
Living4ThePump10 sets per week. So if you’re training twice per week chest then 2x5 sets. Splitting that intelligent over 2-3 exercises, 2 presses and 1 fly for example.
Ok thanks alot
I’m going to try this