I’ve been training for the past six weeks or so now and while I’m noticing a good difference in my body, I’m feeling my routine needs tweaking as it’s starting to go a bit stale. Basically I’m doing pretty the same each workout so I was hoping for some help mixing it up a bit.
I’m currently doing two weights workouts a week along with my kettlebell stuff which I love doing. I may up the weights to three times a week, my gym is pretty well equipped and has free weights, machines and cables. At the moment I’m just doing 3x10 and 4x8 and this is what I typically tend to do.
Barbell squats
Deadlifts
BOR
Barbell chest press or DB chest press (Alternating between normal and incline)
DB shoulders press or EZ bar clean and press
EZ bar curl
Lat pulldown
Leg press machine
Seated row machine
Seated dip machine
Pec fly machine or dumbell fly
Plank
Sit ups
This seems a lot to be doing in one session but I do only do the two sessions. So what I want to know is should I be doing 4x8 and 3x10 or should I maybe change to 4x8 and 5x5 if only doing two sessions a week? And is there anything I should be adding/dropping from these workouts? I’m 182lbs and just looking to lose some body fat and increase a little bit on strength and size, lean out rather than get huge.
Any tips would be appreciated.
Completely scrap this plan. It sucks.
If you want to lift twice a week, do this:
modification number 2. Don’t forget the conditioning.
[quote]Chris87 wrote:
Completely scrap this plan. It sucks.
If you want to lift twice a week, do this:
modification number 2. Don’t forget the conditioning.[/quote]
Ha! Fair enough, I thought it might suck. I do a lot of cycling/kettlebells/punchbag work the rest of the time so I assume this will take care of the conditioning?
That does seem to be a pretty low amount of work with just two sessions a week but I guess I’m not one to question it. So do I load up the bar even more when doing the 3 & 1 reps, or keep the weight the same for the 5/3/1?
Cheers for the link.
[quote]Tucker77 wrote:
[quote]Chris87 wrote:
Completely scrap this plan. It sucks.
If you want to lift twice a week, do this:
modification number 2. Don’t forget the conditioning.[/quote]
Ha! Fair enough, I thought it might suck. I do a lot of cycling/kettlebells/punchbag work the rest of the time so I assume this will take care of the conditioning?
That does seem to be a pretty low amount of work with just two sessions a week but I guess I’m not one to question it. So do I load up the bar even more when doing the 3 & 1 reps, or keep the weight the same for the 5/3/1?
Cheers for the link.[/quote]
As long as it’s hard, and not a liesurely activity, yes it’s fine.
That’s plenty of work. If you finish one of these sessions and it was easy, you didn’t use enough weight.
For the 5/3/1 info, I would highly suggest buying the book.