After One Year, Tips for my Workout Plan

Training
41

So what are you going to improve? What changes will you make?

1 Like
42

Your routine is basically too top heavy/upper body focused.

You will, very likely be able to keep making plenty of progress with dbs and also weighted push-ups etc for a fair while longer (especially if you switch to doing db work one side at a time, to enable more weight to be used), but, your lower body training is likely going to become too easy, pretty quickly by comparison.

Doing squats against resistance bands or doing them with a short to moderate pause at the bottom of the movement can all be useful strategies for squeezing more out of using a relatively small amount of weight(s).

43

After 1 year if training you are using 15kg for 10 reps on shoulder press ??? How old are you and how much do you weigh ?

44

I was very skinny back then. I think Iā€™m now 78 kilos at 1.89cm

45

It sounds like you still have some progress to make with the weights you have.

I agree with some of the posts above.

You need more lower body volume or more weights to get the right training response

You need to up the volume of push ups. Instead of doing a few sets of 10. Try doing a single max set with the aim of getting to 200. Add a few reps to the previous total every session.

Progressing either reps or adding weight on the other movements every session is a solid progression method. You just need to train Hard,
With consistency and Make sure your food intake is solid.

1 Like
46

I forgot to tell that, with push ups, i go down 2 seconds and go up explosive, i do this with every exercise in my workout maybe is that why the weight and reps seems so low.

47

Not at all. 2 seconds depending on the exercise and what the range of motion is sounds pretty normal. We call it a ā€œcontrolled eccentricā€, but it is rarely worth actually counting. It is vital for many things including stability and overall form consistency. Not having that control can be asking for trouble in many cases.

1 Like
48

Bump

49

Oh sorry, i think adding a bit more exercises for rear delt, triceps, and legs.

50

Got it, so you didnā€™t like the repeated advice to follow a program written by someone that knows what theyā€™re doing.

Just wanted to check - I had a hunch and was right. Good luck with your training.

4 Likes
51

Programs written by someone else is often not possible for me with my equipment

52

I donā€™t think you can use that excuse^ and this one:

at the same time.

I hope your learning curve isnā€™t as steep as mine was.

4 Likes