So I’m starting a routine to build some basic strength. I’ve made a two day split that alternates on Mondays, Wednesdays, and Fridays. I’m focusing on the bench press, incline bench press, squat, and deadlift, slowing increasing the weight. The other exercises are assistance, but I’m keeping them at relatively low reps. Also, after I finish a bodypart, I do one set of 25 reps to create a better pump, with the intention of flooding that muscle with blood (nutrients). So here it is:
Workout A
Flat Barbell Press 2-3 X 5
Incline Barbell Press 2-3 X 5
Flat Dumbbell Press 3 X 6-8
Pullups 3 X 8
Bentover Barbell Rows 3 X 6
Seated Cable Rows 1 X 25
Skullcrushers 3 X 8, 1 X 25
Weighted Crunches 3 X 15-20 + burnout
Thick Bar Hold 60sec hold/60 sec rest/30 sec hold
Workout B
Squat 2-3 X 5
Deadlift 2-3 X 5
Lying Leg Curls 3 X 8-12, 1 X 25
Seated Overhead Barbell Press 3 X 6
Standing Lateral Raises 3 X 8-12
Seated Overhead Dumbbell Press 1 X 25
Hammer Curls 3 X 6-10
Incline Reverse Crunches 3 X failure
Standing Calf Raises 3 X 12 + burnout
Monday - A
Wednesday - B
Friday - A
Monday - B
etc
Some stats-
age: 17
height: 5’11"
weight: 155lbs
bench press: 190 X 5
squat: 225 X 5
deadlift: 260 X 5
Any suggestions? It might be a bit too much volume, considering its a primarily strength program, but what do you guys think?
Have you done a search and read any of the strength program articles on here?
If you had, you might realize that you don’t need to perform three chest exercises in the same workout for strength. Or three different rowing exercises.
Not only that, but you are peforming way more upper body work than lower body work.
If strength is what you want, then you need to get a whole new routine. Something focusing on basic exercises and lower set/rep schemes like 3x3, 4x3, 4x5, 5x5, 6x3, 6x4, etc.
Ideally, you would either design your training to use A/B workouts, push-pull system, full-body or upper/lower body splits.
You would pick approximately 3-4 main exercises focusing on strength and use other assistance exercises for less sets (3-4) and moderate reps (8-12).
There are a hundred programs on this site that will be far better off than what you are currently planning.
I suggest browsing through a few of these (do an author search and find them):
Strength-Focused Mesocycle (SFM) - by Chad Waterbury
Total-Body Training (TBT) - Chad Waterbury
Anti-bodybuilding Hypertrophy Program - Chad Waterbury
Iron John: 5x5 Variations - Dan John
EDT for strength - Charles Staley
The A/B Workout - Charles Staley
Maximal Weights - Charles Poliquin
Push/Pull - TC
Bonus Article: Two Day Workout - Tony Gentilcore
Blending Size and Strength Version 2.0 - Clay Hyght
Any of those would be far better off than what you are proposing.
i would say thats far too much volume, and if you were going to do those lifts with any real weight then you would be fucked before you got halfway through. Im about to start a 5x5 strength program and im only going to be doing 3-4 different exercises per workout. Heres the link Yahoo | Mail, Weather, Search, Politics, News, Finance, Sports & Videos