Here goes. I have just started a strength program, but I feel that it may need to be modified.
First off, I only have a weight machine and dumbbells to work with so I’m very limited in exercise selection. I also have 2 jobs and go to night school so all I can usually fit into a week is 3 workouts p/week.
Here’s what I’m currently doing:
Day 1 - Back and Chest
Seated supinated rows
Flat bench press
Lat pull-down
Incline db flies
Day 2 - Triceps and Biceps
Tate press
Incline db curls
Tricep push-downs
EZ bar curls
Day 3 - Legs and Shoulders
DB one-legged squats
Seated rope pulls to neck
Hamstring curls
DB front lateral raise
I do five sets of each exercise, 2-5 reps.
So here’s my questions.
I’m doing a total of 20 sets per workout, but some of the stuff I’ve read here suggests somewher aroung 12-15 sets are ideal. Is 20 too much?
Given that I’m doing five sets of each exercise, and only doing 4 exercises p/ workout I feel like I’m not hitting some body parts enough. Should I try to squeeze a fourth day in to split up quads and hams and add another set for each?
OK, with the limited time you have to w/o i feel your biggest problem is you are wasting one third of your time on your arms. You simply dont have time or need for this.
With three days and wanting to work on strenght let me suggest this. It is the routine I am currently doing after coming of my PH cycle to set in gains and preserve/build strenght. It is following a plan laid out by CT.
You would do a Pull/push/legs split.
On the pull day you do pulling movements, push = push, etc… Example of the ones I am using are as follows.
Pull Day=
Chins, Upright rows, Bent Over rows,& Stiff legged deads. Then I add in two ab excersizes.
Push day=
Flat bench, military, dips, and flies. Then 2 abs.
Leg Day=
squat, leg curl, hack squat, & 2 ab exercises.
Doing everything 5x3-5, with 120sec. rest periods. When I get all 5 sets for 5 reps, the next week I move up.
You might give something of this type a try. Your arms are getting hit on two days anyhow, no need to waste a whole day on them.
I am only a couple weeks in this but strength is skyrocketing.
You might check out Outlaw Strength and Conditioning by Chad Waterbury and the One Dumbell Workout feature a few weeks ago…these should give you some ideas on better designing your own program.
I have such a hard time leaving out direct arm work, I’m paranoid they will shrink. But I think you’re right. I will give the pull/push/leg split a try.
Thanks.
4 sure drop the arm work. You really dont have the time, and you will probably find by working the muscle groups around the arms more and indirectly hitting your arms they will actually gain size, not lose size.
In order for arms to get bigger the tissue around them has to get bigger first. Your body does it’s best to stay in balance.
Your program looks good, you may add additional work if you?re recovering adequately. 20 sets per workout can be done with out excessive fatigue if your recover ability is optimal (plenty of sleep, lots of food, and limited stress). Hope that helps.
It’s hard to do with the equipment available, but your program could use some low-back work. If the dumbells are heavy enough, you might throw-in some DB stiff-leg DL’s. If you can get someone to hold your ankles, you could do weighted hyperextensions over a bench.