[quote]Rasclot123 wrote:
Hi people, been lifting for about one year exact now…just want to see if my routine is flawed or hurting my gains…let me know what you think…
Day 4:
heavy stretching routine
5 min cardio
5 sets of 30 sec all out sprints
all workouts have a 5 min warm up on treadmill
Supplements: No Xplode/fish oils
I’m 5’10 195lbs make gains rather easy, unfortunetly i gain fat easy to…mesomorphic here
Any advice or changes recommended? I’m really into form and technique, do not like to cheat or risk injury…[/quote]
It’s a pretty big fuck up :(. Where’s the leg work?squatting 155 after a year of lifting isn’t gonna cut it. Lay off your biceps, your upper back really looks like it needs some love.
Just curious what was your train of thought when you created this, like why what on each days. If you can tell us why we can help you with why some thnigs are wrong/right.
[quote]zephead4747 wrote:
Rasclot123 wrote:
Hi people, been lifting for about one year exact now…just want to see if my routine is flawed or hurting my gains…let me know what you think…
If you’re going to do bosu ball push-ups do them last.
Two shrug exercises and no pressing exercises? Do you have a shoulder problem that caused you to neglect pressing?
Sorry, but as Zep said, that’s a pretty pitiful leg workout. No hamstring/glute exercise (yes, squats work them to an extent, but you also want a glute/hamstring dominant movement)
Not bad, but you don’t have any back thickness exercises (rows, deads, etc…)
Are we to assume that you do these days consecutively, or are these just your 4 workouts? If they aren’t done consecutively (i.e. Mon, Tues, Wed, Thurs) how are they scheduled?
Great, your morphology will only help you. If you start doing a well balanced program which includes the basic foundational lifts (deads, rows, close grip bench, etc…) and eating right, then you should grow well on it.
Also, it’s great that you are strict with your form. But, make sure you don’t paralyze you progress by focusing too much on your form. If your lifts stay at the same weight (regardless of how perfect your form is) for the next year you will not grow any significant muscle. Resistance training is all about progressive overload. That means that you should be adding weight or doing more reps with the same weight every time you go to the gym.
I also agree with what Zep says below.
[quote]
It’s a pretty big fuck up :(. Where’s the leg work?squatting 155 after a year of lifting isn’t gonna cut it. Lay off your biceps, your upper back really looks like it needs some love.
Just curious what was your train of thought when you created this, like why what on each days. If you can tell us why we can help you with why some thnigs are wrong/right.[/quote]
Well i just started getting into squats about 2 months ago…was too much of a pussy and neglected it…I actually think my traps are a positive, I usually do this routine in a 4 day set, in the order i listed.
my definite weakness is my lats, my legs, and my bodyfat%.
Could you please explain the pressing? What it is and how it correlates to my traps routine?
I have recently been able to do more reps on most my exercises, so adding weight it what i will do tomarrow…
Thanks for the advice guys, it’s well appreciated…the sad part is I’m actually considered big for the gym I’m at…I go to University of Texas in houston grad school, so it’s all scrawny nerds…I miss my old gym where I was the little punk guy, kept me motivated…I know i have a long way to go and I know i’m still tiny…
Ohh here is another pic that better shows my traps, and shows my pitiful lats…this was about 2 months ago…
[quote]Rasclot123 wrote:
Well i just started getting into squats about 2 months ago…was too much of a pussy and neglected it…I actually think my traps are a positive, I usually do this routine in a 4 day set, in the order i listed.
[/quote]
Well, good job then in finally coming around.
Military pressing, DB presses, etc… Your “traps” routine involves several shoulder isolation exercises, so I was actually under the impression that it was a shoulders/traps workout. If you feel that your traps are a weak point, then I’d strongly suggest adding deadlifts into your routine.
Adding reps is good as well, it’s just that after a certain point it stops becoming efficient. You need to add weight (as often as possible).
Ohh yeah, my train of thought when i created this was to hit a certain group of muscles, and not have to use them for the next three days. Such as chest and triceps on day one, shoulder and upper back on day 2, and biceps and lats on day 3.
I was hoping not to overtrain and allow the muscle fibers to be rebuilt before there worked again…
I always hear idiots say they lift and do bench and curls the same day…and do the same exersises the next time they work out. I think you need at least 72 hours to allow your muscles to repair themselves…
Ditch all but one trap and bicep exercise(change them occasionally if you feel the need) If you were doing enough intense chins, pull-ups, and rows you wouldn’t need all the isolation exercises.
Do isolation exercises AFTER finishing the compound exercises.
ADD DEADLIFTS once/wk
Add some type of military/shoulder press(overhead pressing movt.)
Squat more than once a week.
Your program sucks, period.
If you like splits try WS4SB
If you like full body try a 5X5
Either of these would be a huge improvement over what you’re doing currently.
Man, If I were you, I would definately stick to just doing compound movements for a while ie, Squats, Deadlifts, Presses, Rows, etc. Cycle your workouts for about 8-12 weeks at a time and then take a week or so off to give your body the rest it needs!
Make gradual increases on your lifts every time you train! There are many ways you can do this. You can lift the same amount of weight for more reps than you did at your previous training session or you can increase the weight buy as small amount as one pound!
Keep your wourkouts to about 45 min. to an hour. Take each set to failure. Make sure you are eating according to your goals and that you are getting enough sleep!
Also, I would leave the No Xplode alone, It is a complete waste of money. Get you some decent multi-vitimans and maybe some creatine.
[quote]Rasclot123 wrote:
Well i do squat twice per week, def going to start military presses…and ad more weight to my squats…
Whats up with people pressing behind their head, doesn’t that fuck your shoulders up?
Also I’m going to start up some rows…
Thanks for the input guys
[/quote]
No pressing behind the neck does not scew up your shoulders unless you do it right. and thats with any exercise too with free wieghts…you can hurt yourself somehow if you do ti very wrong or way to heavy.
I would try Ian Kings Limping program…it’ll totally change your leg mass and help with balance …you could pair it with his 12 week to super strength for back and chest…i did it and i was forever thankful…look for it in the search bar…
