Hey guys i would think i am an intermediate lifter my lifts are :
Squat-405
Bench-305
Deadlift-450
ive been trying this new push/pull/legs routine and i wanted to see what you guys thought of it
Monday Legs(3-5 sets each 8-12 reps for all besides olympic lifts)
Squat
Lunges
Leg press
RDLs
Lying Leg curls
10sets 8-10 reps for calves
Tuesday Push 1(same scheme as before)
incline bbell bench
decline dbell bench
dbell or arnold press
incline fly
side lateral raise
tricep pushdown
overhead rope ext or decline skulls
Wednesday Pull 1
Snatches-4x5
weighted pull ups
barbell row
dbell row
bbell curl
preacher curl
rear delt exercise
Thursday rest
Friday Legs 2
power cleans-4x5
front squats
hack squats
dbell rdls
leg curls
10 set 8-10 reps calves
Saturday Push 2
overhead press
close grip bench
incline dbell or machine
flat bench dbell press or fly
tricep pushdown
overhead rope ext or decline skulls
Sunday Pull 2
Deadlift
T-bar rows
lat pulldowns
weighted chin ups
bbell curl
hammer curls
reverse delt exercise
rest a day then repeat
Im 6’0 230 pounds and have been around weights since I played football around 14 years old and I am now 23
Cool. Looks good. Personally, I wouldn’t do 3-4 presses in a workout 2x/week. Delts are a small muscle group and not really meant for that much of a pounding. You could get everything you need out of 2 compound movements on your press day and really taking them to failure. Quality over quantity. You don’t want to be holding something back just so you can get through that many pressing exercises. If you’re worried about getting in enough volume for pecs/delts don’t be…you are training them 2x/week! Get more out of less with the higher frequency.
On both leg days you hit 2-3 quad exercises, and put hamstrings at the end. I think it would behoove you to on at least one of these workouts, put ham work first…OR mix them in so you alternate quad/ham/quad/ham. There’s just something about having the hams full of blood that helps promote quad growth and vice versa. Meadows talks about this in his articles despite it sounding like “bro-science.”
Deadlifts. What’s your rep/sets scheme looking like on this? You might have trouble with hitting these for high volume and turning around and hitting legs the next day. Personally, it doesn’t look like you need them at all. You hit the RDLs 2x/week already. The only place I could see them having without interfering with the intensity you can bring to Monday, is if you hit them just for 3 working sets of 1-3 with focus on speed.
If you’re up for it, you could add in an exercise that really isolates the lats on your pull days. Mix it in between heavy rows/pulldowns and really feel the lats activated more. I’m talking straight arm pulldowns or db pullovers.
[quote]jskrabac wrote:
Cool. Looks good. Personally, I wouldn’t do 3-4 presses in a workout 2x/week. Delts are a small muscle group and not really meant for that much of a pounding. You could get everything you need out of 2 compound movements on your press day and really taking them to failure. Quality over quantity. You don’t want to be holding something back just so you can get through that many pressing exercises. If you’re worried about getting in enough volume for pecs/delts don’t be…you are training them 2x/week! Get more out of less with the higher frequency.
On both leg days you hit 2-3 quad exercises, and put hamstrings at the end. I think it would behoove you to on at least one of these workouts, put ham work first…OR mix them in so you alternate quad/ham/quad/ham. There’s just something about having the hams full of blood that helps promote quad growth and vice versa. Meadows talks about this in his articles despite it sounding like “bro-science.”
Deadlifts. What’s your rep/sets scheme looking like on this? You might have trouble with hitting these for high volume and turning around and hitting legs the next day. Personally, it doesn’t look like you need them at all. You hit the RDLs 2x/week already. The only place I could see them having without interfering with the intensity you can bring to Monday, is if you hit them just for 3 working sets of 1-3 with focus on speed.
If you’re up for it, you could add in an exercise that really isolates the lats on your pull days. Mix it in between heavy rows/pulldowns and really feel the lats activated more. I’m talking straight arm pulldowns or db pullovers. [/quote]
most solid advice sir.
yeah i’d definitely lower your pressing volume, and drop the deadlift or replace the rdl with deadlift.
how about for cardio i like to do cardio where i can move pretty well im not particularly fond of the low intensity kind of cardio any ideas??
[quote]jhova578 wrote:
how about for cardio i like to do cardio where i can move pretty well im not particularly fond of the low intensity kind of cardio any ideas?? [/quote]
That depends alot on your goals, which you haven’t really specified. Are you trying to put on mass? Shed fat? How lean are you?
trying to get leaner and shed fat ive been doing some hiit lately with jumping rope but i dont know if theres anything else i can add to it
[quote]jhova578 wrote:
trying to get leaner and shed fat ive been doing some hiit lately with jumping rope but i dont know if theres anything else i can add to it[/quote]
Alot of that comes down to what you want, man. Personally, I think you should start with as little cardio as needed and only add it when you need to (i.e. weight loss slows to snail pace or, worse, stalls completely). I think alot of younger lifters have this mindset that they HAVE to do x amount of cardio…forgetting that whatever cardio they do, they are burning many times the calories with their weight training. Cardio is just an extra piece of the energy in v. energy out equation.