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Seems unnecessary for someone as weak as him. His form most likely break down on the last few reps as well.
*** The 2013 Gym Rats Thread ***
- Thread starter Morba
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Seems unnecessary for someone as weak as him. His form most likely break down on the last few reps as well.
Associate
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I'm not saying you can't do it, but it's not the most efficient way to train
I wouldn't be dropping a workout considering you only do three as it is, and I think it's a massive assumption to say you're overtraining. Everyone is different so it is possible, but at this level I'd be surprised if you could overload your CNS to that extent even if you spent 2 or 3 hours in the gym per visit.
Could your workout be tidied up a little? Probably yeah, but there's plenty of variables you can manipulate without dropping a session. Maybe try dropping to 8 reps instead of 10, or have one of the workouts geared more towards the strength rep range of 3-5.
Even if you stick with 3x10, just because you're not upping the weight each session doesn't mean you're not gaining strength, you'll be adding weight slightly less frequently with 3x10 than you would be with 3x8.
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I've looked at a few full body routines online and the majority seem to be within the 20-25 set range.
http://www.muscleandstrength.com/ar...-5-fullbody-workouts-for-serious-gains.html#5
http://www.muscleandstrength.com/ar...-5-fullbody-workouts-for-serious-gains.html#6
I have been looking at the Hercules workout which would see me at around 15 sets per workout, perhaps this is something to try for a few weeks...
http://www.ironmanmag.com.au/traini...-days-per-week-full-body-program-with-a-twist
I do legs at the end as I find I've still got more than enough energy for them - bare in mind I'm doing leg presses and calf raises, it'd probably be a different story if I was saving squats till the end.
Lately I've been swapping the close grip bench for lying tricep extensions as I find I really get the stretch with them and feel it a lot more the following day.
Triceps extension are better at isolating the triceps.
You'd be surprised how much more you can handle if you prioritized legs.
Generally, a workout should go from larger to smaller muscles.
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It depends what your priorities are. I wouldn't drop the weight session but keep in mind all that cardio will slow down your progress if your goal is to gain mass
Phaser: your diet has too much carb in it. Replace with fat, so avocados, eggs, butter, cheese, olive/coconut oil...
Your routine is far too busy for me. Are you going for size or strength?
MONDAY: ditch the shrugs, standing shoulder press and rear delt raise.
WEDNESDAY: ditch incline bench, front raise, calf raise, concentrators and crunches (swap these for planks or barbell rollouts)...
FRIDAY: ditch decline Dumbell bench, seated shoulder press, tricep kickbacks and side bends.
To be blunt: ditch the routine and use GordyR's split in the OP as you'll grow faster and lift more.
Post a video of you doing a Dumbell goblet squat until your knee starts to hurt, because doing leg extensions with pain is dumb.
You clearly have poor hip (and probably ankle) mobility, and I am willing to bet imaginary money on posture being shot because of poor lumber control, too.
Fix it: you're body will thank you very quickly.
Also, we are here to help. We all started somewhere and learned, so let's get you ripped and jacked.
Your routine is far too busy for me. Are you going for size or strength?
MONDAY: ditch the shrugs, standing shoulder press and rear delt raise.
WEDNESDAY: ditch incline bench, front raise, calf raise, concentrators and crunches (swap these for planks or barbell rollouts)...
FRIDAY: ditch decline Dumbell bench, seated shoulder press, tricep kickbacks and side bends.
To be blunt: ditch the routine and use GordyR's split in the OP as you'll grow faster and lift more.
Post a video of you doing a Dumbell goblet squat until your knee starts to hurt, because doing leg extensions with pain is dumb.
You clearly have poor hip (and probably ankle) mobility, and I am willing to bet imaginary money on posture being shot because of poor lumber control, too.
Fix it: you're body will thank you very quickly.
Also, we are here to help. We all started somewhere and learned, so let's get you ripped and jacked.
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Gah, it's exam time at the moment so none of the schoolkids can get into the gym during the day which means they come along in the evenings with everyone else and just take up space. I wouldn't mind so much if they actually seemed to want to workout but it appears to be 80% standing around chatting and 5% doing an exercise with the rest of the time being spent with just being in the damn way...
Yup, I can relate to this...
I walked in once with them all dancing to barbie girl, the boys that is.
Thanks all for the feedback.
I'll drop 1 run per week and switch the reps from 3x10 to 3x8 and see how I get on.
As mentioned non-training days do have slightly more fats - instead of going for a more carbs on training day / more fats on rest day, would equalling them out so they're the same each day be a better approach?
Ideally size, although the weights I'm lifting at the moment aren't massive hence me thinking perhaps I should aim towards strength for a while?
I'll try the split and see how I get on. Perhaps the increased rest periods will help too. What should I do in regards to the squat though, substitute with something else or leave out entirely?
Poor hip mobility is entirely correct - I can't get nowhere near parallel with a squat. According to my physio my control is fine although no doubt room for improvement.
I think I'll take a look through the icecold thread and see what I can dig out, should I treat the mobility work as a workout / routine itself or is it a case of doing it whenever possible?
Cheers guys. Feeling a bit more motivated again.
I'll drop 1 run per week and switch the reps from 3x10 to 3x8 and see how I get on.
As mentioned non-training days do have slightly more fats - instead of going for a more carbs on training day / more fats on rest day, would equalling them out so they're the same each day be a better approach?
Ideally size, although the weights I'm lifting at the moment aren't massive hence me thinking perhaps I should aim towards strength for a while?
To be blunt: ditch the routine and use GordyR's split in the OP as you'll grow faster and lift more.
You clearly have poor hip (and probably ankle) mobility, and I am willing to bet imaginary money on posture being shot because of poor lumber control, too.
Fix it: you're body will thank you very quickly.
I'll try the split and see how I get on. Perhaps the increased rest periods will help too. What should I do in regards to the squat though, substitute with something else or leave out entirely?
Poor hip mobility is entirely correct - I can't get nowhere near parallel with a squat. According to my physio my control is fine although no doubt room for improvement.
I think I'll take a look through the icecold thread and see what I can dig out, should I treat the mobility work as a workout / routine itself or is it a case of doing it whenever possible?
Cheers guys. Feeling a bit more motivated again.
I'm skimming through the thread, so this might appear blunt but it's said with love, as always...
There is absolutely nothing wrong with doing bench and CGBP in the same session.
Also, beans tend to have a lot of sugar in.
This post in particular is wrong. "Overtraining" is not the right word to describe his problems. He manages his exercise selection, exercise order and setsxreps poorly, but his volume isn't the problem.
There is absolutely nothing wrong with doing bench and CGBP in the same session.
Also, beans tend to have a lot of sugar in.
Associate
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He's doing weights 3 days a week and aerobics 3 days a week with only one rest day. He's said he stalled on the weights. If he rested between weight sessions instead of doing aerobics he'd be less likely to stall.
Don't listen to icecold, he's guilty of overtraining himself, it's why he's only increased his lifts by 2.5kg in a year...
Yeah, which is explained by the other points I mentioned.
It really isn't that easy to overtrain.
Associate
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Any of you guys wear a compression shirt for running etc.? I'm looking at getting 1 (some) and unsure on what size I should get, Normally my tops are an L or XL depending on brand but mainly L. I'm looking at an under armour one, should I get the L as they're meant to be quite tight?
I wear an XL under armor compression top and I've got a 46 inch chest if that helps and that's skin tight.
Don't worry I don't go out in public without something covering it
46-inch chest here, and I wear XL Skins on top and below.
Cardio, however... not even once.
They're a source of zinc I believe, also as Ice said quite high in sugar and sodium? too. They're more commonly treated as a carb source rather than protein but wouldn't hurt infrequently on a bulk.
Slightly off topic Soya milk is a complete protein (all 20 amino's).