I feel that those machines offer a great amount of stabilization to target the specific muscles necessary. Also, it is also way easier to set-up. Even though you have a great point of the triceps being recruited back to back, I wouldn’t know where else to put arm day as I can only workout Monday through Friday.
How experienced are you? I don’t want to be rude but there’s a lot of things I’d change about this.
If you’re just going on “I need to hit this, this, and this” with no real knowledge of program building then I’d recommend following a ready-made program that thousands have already had success with that answers all your questions for you.
I am not that experienced, just a beginner. I’ve done a fair bit of research on program building, but I’d love to hear your feedback on improvements to the workout plan.
I made some adjustments. Every single one of these exercises is recommended by Paul Carter and other knowledgable individuals as optimal. The optimal rep range according to Paul Carter is 5-8 reps.
Do everything until death failure and rest 3-5 mins in between sets
3-4 second eccentric
Max partials
Monday - Chest:
Flat barbell bench- 3 sets 5-7 reps
Incline dumbbell bench- 2 sets 5-7 reps
Peck deck- 2 sets 5-8 reps
15 min cardio
Tuesday - Back:
Chest supported T bar row (upper grip) 2 sets 5-8 reps
Single arm cable row- 2 sets 5-8 reps (take rest between arms)
You saying “5-8 is the optimal rep range” because that’s what Paul Carter said shows me you have no idea of the nuance of these things. Paul Carter would never use that on every set, for every exercise, and will very likely change things up occasionally. Different exercises lend themselves better to different rep schemes. How much connection, and how good is your form going to be with sets of 6-8 on lateral raises? Eventually, you’re just gonna end up injured.
Not just that but Do everything until death failure
As a beginner? No. No. No. This is NOT a good path for a beginner. You don’t need to train that way, and your form isn’t good enough to offset the chance of injury. MAXIMUM SAFE REPS will take you as far as you’d ever want to go in your first few years.
“If you want to grow, and I mean really grow, then you need to grok some tried and true principles about muscle growth and select a few movements you intend on pounding into the dirt for about the next decade. There’s no magical routine out there that’s going to suddenly transform you into a beast.”
From :
I vary my rep range from 5-8, 6-8, 5-7 depending on the exercise. I am listening to him about that rep range being optimal because his explanation makes sense. If you’re training to maximum failure, extra reps past that rep range can just cause unnecessary fatigue, which will limit your potential in upcoming exercises. I’ve worked on my form across all of those exercises by doing a lot of research and then practicing the form with light weights until it is good. I’d consider myself a beginner since I have less than three years of experience, but I still do have experience with form. Obviously, there is always room for improvement, but I believe I have pretty good form across all of those listed exercises.
I figured those exercises listed above work best for me. Many people say those are great exercises for hypertrophy, and I have been seeing and feeling the results. As you’ve said, I will stick with those movements and progressively overload with them. I progressively overload within the 5-8, 6-8, or 5-7 rep range. Once I reach the max number on the rep range, I increase the weight for something I can do on the lower end of the rep range. I appreciate your advice.
Optimal is important. If I could do an exercise that is better with hypertrophy for the same amount of sets and reps than another exercise, then why not do the better exercise. Those exercises mentioned above are a list of movements that make sense all together. Also, I do work hard in the gym, and I believe that is apart of being optimal as you’ve said. Going to maximum failure on every set and finishing it off with partials until you cannot do anymore. Right amount of volume, optimal exercises, and so on. Optimal is important!
He’s got a handful of complete programs, for free, here.
Is there a particular reason you want to train 5 days per week? I’ve seen him recommend 3 in most of his writings. 4 is my own personal preference, which isn’t what you’re asking for, but I’m just pointing out that 5 is on the higher end for most of us.
@SvenG’s point about optimal is not saying “don’t try to find things that work,” but we’ve all seen folks get absolutely paralyzed trying to put perfect ahead of doing. The magic is in the consistency far and above anything else, and chasing optimal often leads us to miss sessions or overhaul variables too much.
And then the first two exercises you list are these:
A lot of what Paul says resonates with me too, but I don’t think I’ve ever seen him suggest these movements as optimal for chest hypertrophy. Instead, he usually suggests a converging chest press.
I’m with other – if you like his ideas, pick a program he wrote and run it.
