ovhd press around 8x2 and the some uni or bi quad work , then horz push. Day 2 is dl 8x2 and vert push with a hip dominated movement !
sq 8x2 with horz push a total pf 40 reps and vert push total of 25 reps ! The next 3 days will do the same but the main movement will be 5x6 for more size and then the others sets will be similar, but I’m not sure what to do for sets and reps? I would like those last 3 days to have high volume. Also what about my first 3 days for sets and reps on the exercises that arnt the main movement? I would be going for pure strength for those days.
How long have you been working out? I only ask to get a feel for what your overall core strength is like before I make any suggestions. If you are looking for size and strength stick to big compound lifts. I notice you are doing a lot of push motions, dont neglect pulls my friend. you may find yourself with a muscular imbalance that will slow your progress in a big way. If you want a decent training split for size I would suggest the following.
Day 1 Chest and Back
Day 2 Shoulders and arms
Day 3 Legs
Day 4 off
Day 5 Chest and Back
Day 6 Shoulders and arms
Day 7 off
Focus on movements that use the biggest muscle groups Ie: deadlifts, squats, bench press, seated row, pullups, military press, barbell curls, and overhead triceps extensions.
Hope this helps.
p.s. Calories are key here too. Make sure you are taking in enough protein and carbs post workout.
[quote]jhew86 wrote:
How long have you been working out? I only ask to get a feel for what your overall core strength is like before I make any suggestions. If you are looking for size and strength stick to big compound lifts. I notice you are doing a lot of push motions, dont neglect pulls my friend. you may find yourself with a muscular imbalance that will slow your progress in a big way. If you want a decent training split for size I would suggest the following.
Day 1 Chest and Back
Day 2 Shoulders and arms
Day 3 Legs
Day 4 off
Day 5 Chest and Back
Day 6 Shoulders and arms
Day 7 off
Focus on movements that use the biggest muscle groups Ie: deadlifts, squats, bench press, seated row, pullups, military press, barbell curls, and overhead triceps extensions.
Hope this helps.
p.s. Calories are key here too. Make sure you are taking in enough protein and carbs post workout.[/quote]
I wrote up a workout for me can you give me some thoughts and exc… > Let me start off by telling you my goals are to get bigger and stronger so i am going do
day 1 a ovhd press around 8x2 and the some uni or bi quad work , then horz push. Day 2 is dl 8x2 and vert pull with a hip dominated movement !
Day 3 sq 8x2 with horz pull a total pf 40 reps and vert push total of 25 reps ! The next 3 days will do the same but the main movement will be 5x6 for more size and then the others sets will be similar, but I’m not sure what to do for sets and reps? I would like those last 3 days to have high volume. Also what about my first 3 days for sets and reps on the exercises that arnt the main movement? I would be going for pure strength for those days.
any thoughts ideas thanks ? [/quote]
stop trying to reinvent the wheel
go through the logs and find someone who has the same goals as you AND who has made progress. try doing what they’ve done and see if it also works for you.
Just in general, if you have to ask if your training plan is legit, then it probably isn’t. Use a plan that’s designed by someone who knows their stuff
[quote]caveman101 wrote:
i dont think what he wrote up was too bad[/quote]
It’s pretty vague
EDIT: I guess what I can decipher of the program looks ok. I’m just of the mindset that you need to have complete confidence in your programming to see good gains, and starting a thread like this doesn’t show a whole lot of confidence.
[quote]caveman101 wrote:
i dont think what he wrote up was too bad[/quote]
It’s pretty vague
EDIT: I guess what I can decipher of the program looks ok. I’m just of the mindset that you need to have complete confidence in your programming to see good gains, and starting a thread like this doesn’t show a whole lot of confidence. [/quote]