What Would You Change?

Bigger Stronger Leaner Competitive Bodybuilding
1

Ok… The routine I have been following lateley has me doing pretty much the same set/rep scheme often, plus, somedays I would force myself to do heavy squats and heavy deads on the same day.

It kinda caught up and progress was halting. So I decided to make some changes. The following is what I am going to try to follow. Please let me know what you think… what to add… what to take away.

Workout A:
A1. Bench Press 10x4
A2. Chin-Ups 10x4
B1. Hang Clean & Press 4x6-8
B2.still looking for something to superset with, something small like calves or bi’s
C1. Deadlifts 4x10,8,8,10
C2. Dips or DB flyes

Workout B:
A1. Squats 10x4
A2. Chin-Ups 10x4
B1. Hang Clean 4x6-8
B2. BB OH Press 4x10
C1. BB or DB Bench Press 4x10,8,6,10
C2. BB B/O Rows 4x10x8,6,10

Workout C:
A1.Deadlifts 10x5
A2. Chin-Ups 10x4
B1. Hang Clean & Press 4x10
B2. BB OH Press 4x10
C1. Bench Press 5x6
C2. B/O Rows 5x6

Workout D:
A1. Squats 5x10
A2. Bench Press 5x10
B1. Push Press 10x5
B2. Cable Rows 10x5
C1. BB Lunges 4x10-12 each leg
C2. Dips 4xReps to failure

Each Workout is done with a day of rest in between.

Sorry about the long post. Just wanted a little input from others. Thank You for your time as always.

Peace

J.P.

2

bump…

3

[quote]BeBig828 wrote:
Ok… The routine I have been following lateley has me doing pretty much the same set/rep scheme often, plus, somedays I would force myself to do heavy squats and heavy deads on the same day.

It kinda caught up and progress was halting. So I decided to make some changes. The following is what I am going to try to follow. Please let me know what you think… what to add… what to take away.

Workout A:
A1. Bench Press 10x4
A2. Chin-Ups 10x4
B1. Hang Clean & Press 4x6-8
B2.still looking for something to superset with, something small like calves or bi’s
C1. Deadlifts 4x10,8,8,10
C2. Dips or DB flyes

Workout B:
A1. Squats 10x4
A2. Chin-Ups 10x4
B1. Hang Clean 4x6-8
B2. BB OH Press 4x10
C1. BB or DB Bench Press 4x10,8,6,10
C2. BB B/O Rows 4x10x8,6,10

Workout C:
A1.Deadlifts 10x5
A2. Chin-Ups 10x4
B1. Hang Clean & Press 4x10
B2. BB OH Press 4x10
C1. Bench Press 5x6
C2. B/O Rows 5x6

Workout D:
A1. Squats 5x10
A2. Bench Press 5x10
B1. Push Press 10x5
B2. Cable Rows 10x5
C1. BB Lunges 4x10-12 each leg
C2. Dips 4xReps to failure

Each Workout is done with a day of rest in between.

Sorry about the long post. Just wanted a little input from others. Thank You for your time as always.

Peace

J.P.
[/quote]

I would definitely not do deadlifts as my last exercise of the day for that many reps. That is just asking for back trouble. Put them first that day if you want to do them and don’t do so many reps with it unless your lower back is especially not prone to injury. Also, I would always do the heavier exercise first, I wouldn’t do 10 x 5 right after 5 x 10.

You are also doing a LOT of total volume and I mean a lot. If you can recover sufficiently from all that good for you but I think you won’t be able to handle all the volume if you are training hard on each exercise. A lot of those lifts stress the lower back so be mindful of that as well, because if it is overtrained the lower back can impede on the weight used for a lot of exercises without you even knowing it.

4

Thanks for the response Kombat. I will deffinately consider these things. I did have a little lower back trouble recently after I only put one day inbetween doing 4 sets of 10 reps on deads and my 10x5 deadlift day. I learned a good lesson. Thank You for pointing this out.