So my current workout looks like this:
Day1:
Incline DB press
Flat DB press
Triceps pushdown/dips superset
abs
Day2:
chinups
seated rows
seated incline bench DB curl
front/let/rear raises
Day3:
squats
deadlifts
lunges
day4:
cardio
lather, rinse, repeat.
Ive been told on other forums this routine is no good, and to go with a premade setup, but with no real good reasoning.
Any opinions would be appreciated.
I wouldn’t do that. It focuses on your upper body a lot more than lower body, both in the number of days, the number of exercises and the total volume.
There are a number of ways to fix this. You could do three, full-body workouts per week. Or you could do two upper body and two lower body days. Or you could alternate between upper and lower body days on an A/B schedule so that one week the upper body gets worked twice and the lower body once and the next week it flip flops so lower body is worked twice and upper body once.
The easiest thing (depending on your experience with training) would be to follow one of the fantastic programs already written on T-Nation. I am partial to CW’s stuff because it has worked very well for me, and I think he keeps things simple, which for beginners (and most everyone else) is the right thing to do.
I would suggest looking up Chad Waterbury in the Search Engine under Authors and read the Antibodybulding Hypertrophy program (ABBH) and Total Body Training (TBT) as well as some of the others.
[quote]andaheart wrote:
So my current workout looks like this:
Day1:
Incline DB press
Flat DB press
Triceps pushdown/dips superset
abs
Day2:
chinups
seated rows
seated incline bench DB curl
front/let/rear raises
Day3:
squats
deadlifts
lunges
day4:
cardio
lather, rinse, repeat.
Ive been told on other forums this routine is no good, and to go with a premade setup, but with no real good reasoning.
Any opinions would be appreciated.[/quote]
Drop the dBells and go with compond bench presses and military presses. All this looks good and definately is not overtraining if ypou go 3-4 sets of 7-10 reps on each. Also, getting big is 80% eating and resting…, what’s the diet like?
I second looking up CW’s stuff. I’d recommend ABBH for your first serious bulk.
[quote]Nate Dogg wrote:
I wouldn’t do that. It focuses on your upper body a lot more than lower body, both in the number of days, the number of exercises and the total volume.
quote]
I missed that. I’d put another leg day…then Cardio. You won’t get your perfect routine now, but you’ll work into it after a few months.
Hi I’d suggest throwing Rows and Bench excersizes together for the Agonist/Antagonist pairing principles, likewise with the quads/hams.
Thus you could get a lot more work in for the same number of days lifting:
Mon: Bench, Row supersets
Tues Quad, Ham supersets
Wed rest/cardio option
repeat for Thurs and Fri (if you want throw in overhead presses, chins/pullups, bi and tri work, etc on Sat.
Apart from the Ag/Antag idea, I second what Nate says - grab a premade program and work it for a period of time, then critically evaluate your progress, and move from there.
rgds
ShaunW