Is my program good? i know that it is kinda high volume but im used to it.
critique and suggestions please thank you.
i put 5 sets for the side deltroid exercises because its my weakness so i add volume into it.
LEGS A:
Back Squat: 5X5
Romanian Deadlifts: 4x6-10
Leg Press: 4x8-12
Glue Ham Raises: 4x10-15
Standing Calf Raises: 4x10-15
Seated Calf Raises: 4x15-20
Decline Crunches: 4x15-20
Decline Situps: 4x15-20
Leg Raises: 4x15-20
PUSH A:
Paused Bench Press: 5x5
Overhead Press: 4x5
Flat DB Press: 4x8-12
Flat DB Flyes: 4x10-12
DB Side Raises: 5x8-12
Incline Skullscrushers: 3x8-10
Overhead Tricep Extensions: 3x8-10
Rope Pushdown: 3x10-12
What do Closegrip Barbell Curls do what Barbell curls donât.
What do Standing Calf Raises do what Seated Calf raises donât?
What do Leg presses do what Front squats donât?
What do Incline DB presses do what Incline Bench Presses donât?
What do DB rows do what Barbell rows donât?
What do Reverse BB Curls and Close grip preacher curls do what Hammer curls donât?
It seems like a overkill of variety of exercises. Why donât you focus on the basics with all your heart, and keep the small stuff for later? CT speaks about âtraining moneyâ, and you have only so much to spend. It seems smarter to drizzle that dough on the big stuff like there ainât no tomorrow, than throw all that money at the little stuff.
Btw, REST. Resting makes you grow. You may survive this much workload and frequency, but you probably wonât thrive on it.
There are a LOT of high succes programs out there. Pick one, instead of mashing stuff together like this.
Well then you have two choices: work out 6 days a week to satisfy your pain desires or develop self control, focus on a simple strength program with a couple hypertrophy exercises, and reap what you sow.
âLets see some statsâ= lift numbers. You can lift for 10 years but if you canât bench bodyweight, deadlift double body weight, or squat 1.5x your bodyweight, youâre still a beginner (10 years is a very extreme example but you catch my drift)
i get what youâre saying atleast a 4x a week will do right can you recommend a program im weak tho⊠145 bench 5RM⊠245 DL 5RM 195 SQ 5RM⊠i mean 6 months for the lifting expâŠbecause i got injured my lower back in a bike accident and i cant lift for 6 months sorry bout the wrong info
5/3/1, 5x5, Starting Strength, or any other strength program in the articles of t-nation. I would only advise doing 5/3/1 so you can learn the principles of it and how to program a good work out plan. Once you understand the basics, you can veer off a little a design it for what suits you best. Or you can do some heavy research on rep schemes, training intensity, volume, deload, blah blah blah and design your own program.
There are lots of options for powerbuilding. I would describe my own training as âpowerbuildingâ. Hereâs the thing: I donât know of many styles of programming that program for those kinds of specific goals in mind that have so many training days per week. Most use 3-4. Doing more can make recovery challenging to do well. If you need physical activity, you can do stuff on off days that arenât lifting. Ride a bike, do some conditioning, yoga, rock climbing, stretching, whatever you want, just donât do it so hard that it gets in the way of recovery.
Just pick any intelligently-designed program that is designed with your level (i.e. not a complete newb, but still a novice lifter) and goals in mind and appeals to you enough that you would be able to stick with it consistently with minimal modifications. Iâll throw up some more suggestions to get the ball rolling: WS4SB, Texas Method, Smolov (jk, donât do that one). Also fine if you want to do something like Starting Strength or GSLP for a few months before jumping into something else.
WS4SB i just red an article of it. what tips can you give when i run that program i also want to add a lower body repitition day so it will be max upper/max lower/rest/repetition upper/repetition lower or max upper/rep lower/rest/rep upper/max low? also can i do upper/lower/rest/rest/upper/lower so that i can rest more?