Just looking for a bit of advice on my weights routine

TheFire

TheFire

TheFire

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2 Jul 2012
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17
Hi there,

So just looking for a bit of advice really. I been lifting weights for probably the last year but in a very lax way, not really following a set routine or eating properly. Anyway, the time has come to change that. I've just joined a nice gym close to work and I feel I've got my diet locked down, but just looking for some help on my routine:

Stats:
Age 25/Height 6ft2/Weight 90Kg/BF % probably 20-25%

Goal:
To get stacked up

Planned Routine:

3x Gym a week, alternating between A and B. Aiming to get slightly heavier each week.

A
3x5 Deadlifts [Currently 90KG]
4x 6-8 DB Shoulder Press [Currently 2x16KG]
3x5 BB Rows [Currently 60KG]
3x8 Pullups (Assisted for now)
Bonus: Some isolated bicep work

B
4x 6-8 DB Press [Currently 2x22KG]
4x8 Leg Press [Currently 2x85KG]
3x8 Dips (close or wide grip here?)
???? Another compound
Bonus: isolated chest/tricep work

As you might notice, there's a slight lack of Squatting in there, reason being that since knee surgery a few months ago my knee gets irritated after just a couple of low weight squats. It's something I'm having another load of physio for, but until it's better I'm going to use DLs/Leg Press as my main lower body exercises.

Anyway, how does this regime look? It feels like it may need some tweaking. I've really just gone with what feels right, there's no method behind my madness :D So anyway advice appreciated

Thanks :cool:
 
Okay, so training shoulders every workout - is there a reason for that? I also missed out Bench Press entirely, but I figured I'd be too tired to do it properly in B, and that DB press should be enough,

With regards to other lower body stuff, I was hoping DLs/LP would suffice, but if there's anything else you'd recommend, I can at least give it a go and see how the knee holds up.
 
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As a beginner there is no reason not to train everything every workout.

Tbh I only scanned your A and B days, and I thought you were DB benching on both days. I think you be better served making both days more full body rather than pull/shoulders and press/legs.

For example, this is my current A and B split:

A:
Squat
RDL
Inc DB Bench
Pullup
Dips
HC2PP

B:
Front Squat
Good morning
Bench Press
BOR's
Seated Arnold Press
Close Grip BP
EZ-Bar Preacher Curls
 
Ok cool, so maybe something like this:

A-------------------------------------------B
4x8 Leg Press ----------------------------3x5 Deadlits
3x5 Bench Press------------------------- 4x 6-8 DB Press
3x5 BB Rows------------------------------3x8 Pullups
3x8 Dips-----------------------------------3x5 Military Press
+Some iso work---------------------------Some iso work
 
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5x5 on BB rows and you're sorted. As a general rule of thumb you want to be aiming for more "pulling" than "pushing" exercises/volume.
 
Shoulder stability. With more pressing it's possible to end up with a over developed/tight anterior shoulder and pec area which will lead to your shoulders translating forwards which causes all kinds of problems.
 
icecold said:
Shoulder stability. With more pressing it's possible to end up with a over developed/tight anterior shoulder and pec area which will lead to your shoulders translating forwards which causes all kinds of problems.
Click to expand...

You forgot that BORs and DLs are awesome and manly lifts.

But I digress.

Personally, I wouldn't bother with isolation work simply because compound exercises will improve overall stability and expressed strength whilst still stimulating growth in particular muscles (pullups and biceps, for instance).

I'd add front and side planks in there instead, but that's just me.
 
:D

I agree, some proper core work would be better than isolation various other bits. As long as it's mixed in regularly it'll be fine.
 
Been doing this a week now and just finished the 3rd session - any tips on what to do DB Press and Deadlifts on the same day? Whichever I do first seems to heavily effect the other as my grip weakens. Maybe swap Bench Press into Deadlift day and move DB Press into Leg Press day?

Seem to be increasing most of my lifts tho. Any tips on improving pull ups? I'm doing close grip pull ups but am still using the assisted station (body weight minus 13kg)

thanks
 
Ditch the assisting weight on the chinups, or step up to the 'top' of the chinup using a bench, and then let your body weight down to give your muscles a good eccentric kicking.

Regarding the DB press and deadlifts, there is theoretically no problem doing them on the same day, b if you're finding grip a problem, then you might want to put them either side of the workout.

However, there's no specific requirement for the sets being on particular days, so move them around as you feel best. I personally have barbell rows (with Fatgripz), cleans and deadlifts on the same day... It hurts like hell, but it feels epic afterwards...

Practically, however, you REALLY need to work on your grip if DB presses are causing strain! :)
 
Ok cool thanks, I'll just ride out the grip issues and I'm sure it will get stronger with time

With regards with the assisted weight on the chinups, what else could I replace it with?
 
mrthingyx said:
Ditch the assisting weight on the chinups, or step up to the 'top' of the chinup using a bench, and then let your body weight down to give your muscles a good eccentric kicking.
Click to expand...

That should sort you out. ;)

If you're barbell rowing properly at 60kgs, you should at least be trying for proper chin ups.

And I've just re-read your OP: you say you can't manage squats, but are happy with a leg press?
 
It's not meant to be easy. ;)

I'm still unclear as to why your knee hurts with squats but is fine with the leg press. At a guess, your squat technique is probably not right...
 
Hi there, been doing this every 3 days for the last 3 weeks,

Some of my lifts are increasing fairly consistently each week, mainly the ones I do 3x5 of (Bench,DLs, Press, Rows)

but the others which I do 4x8 of (DB Press, Dips) are progressing a lot slower, even getting worse some sessions. It just feels that by the 6/7/8th rep of the 3/4th set it's too tiring

so i was thinking of adopting the 3x5 rep scheme for every exercise I do, does that sound like a good idea if it means i can progress at a faster rate?

i understand that 3x5 is meant for strength rather than mass (my goal being mass), but should it matter as a beginner? I mean I never saw a guy with a tiny chest db pressing with 40kg dumbbells in his hands...

thanks :)

PS: On side a note, how quickly does db press tend to progress? (when you can move up to the next weight)
 
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