1. We now have a new forum called Fantasy Matchup Discussion. Access it here

my new workout

Discussion in 'Strength & Conditioning Discussion' started by Butcher101**, Sep 2, 2005.

  1. Butcher101**

    Butcher101** Guest

    hey guys this is my new workout, look like my old one but i put more compound excecises in it


    Day 1:
    Shoulder presses
    incline dumbell press
    shoulder shrugs
    Seated incline dumbell curls
    standing alternating curls
    Dips
    lying trisept extention

    Day 2:
    squats
    seated leg presses
    standing calf raises
    lying leg curls
    leg extention

    Day 3:
    Flat bench press
    incline bench dumbell press
    chin ups
    one arm rows
    deadlifts

    day 4: same as day1
    day 5: same as day2
    day 6; same as day 3
    day 7: rest

    i do 3 sets of 5 rep.
    what do u think
     
  2. Sean S

    Sean S Brown Belt

    Joined:
    Dec 1, 2003
    Messages:
    3,954
    Likes Received:
    0
    Location:
    A lab in Troy, Mi
    I can't figure out what you are trying to do. This screams body building still, but then you say 3 sets of 5 repetitions... This is one confused program. Deadlifts and bench press on the same day? Calf raises? Leg presses? Again what are you trying to accomplish here?
     
  3. Butcher101**

    Butcher101** Guest

    im trying to building strengh and explosiveness for my bjj.
     
  4. Urban

    Urban Savage Mystic

    Joined:
    May 16, 2003
    Messages:
    16,853
    Likes Received:
    171
    Location:
    Sippin on sunshine
    Day 1:
    Shoulder presses you mean overhead presses right? I'm not trying to be an ass about this one I just want to make sure we're on the same page. Barbell or dumbell?
    incline dumbell press
    shoulder shrugs
    -I don't really like these, and if you deadlifted heavy you wouldn't need them I say cut them
    Seated incline dumbell curls
    standing alternating curls
    -pick one curl per week.
    Dips
    lying trisept extention
    once again it's a matter of cutting things you don't need. you won't overtrain by doing these keeping shrugs, lying tricep extentions or two curls, but they're unneccessary and they don't contribute a lot. I say cut them out, stick to the basics

    Day 2:
    squats
    seated leg presses
    -consider front squats
    standing calf raises
    -these have so little carry over to athletic applications it's obscene that they even get tossed into strength based routines. Drag a sled, push a car, grab a sandbag and sprint up a hill. I guarantee you will get better results for your sport and doing pussy calf raises.
    lying leg curls
    -shit isolation exercise, consider romanian deadlifts, Stiff legged deadlifts, good mornings, etc.
    leg extention
    -just get rid of this altogether.

    Day 3:
    Flat bench press
    incline bench dumbell press
    chin ups
    one arm rows
    deadlifts
    to be honest, this day isn't so bad, but I don't like that you just tacked on deadlifts at the end, like you don't really think they're important. Also you need more posterior chain work to assist your deads. consider doing one of the following RDL, good mornings, or SLDL, pull throughs, etc. after deads. furthermore as a grappler deadlifts may be the SINGLE MOST IMPORTANT LIFT that you perform. I'll say that again, as a grappler dealifts may be the SINGLE MOST IMPORTANT LIFT you perform.

    In the grand scheme of things you may or may not need another incline press, and if you do keep it, consider changing it to barbell instead of dumbell on this day. Shit who am I kidding, you're so wrapped up in the more is better mindset you'll keep the incline press here no matter what I say. so here, if you insist on another press consider clos grip bench for this day.


    day 4: same as day1
    day 5: same as day2
    day 6; same as day 3
    day 7: rest
    I want you to listen and listen good. MORE IS NOT BETTER. CUT DOWN TO THREE DAYS A WEEK AND DO NOT UNDER ANY CIRCUMSTANCES DEADLIFT THE DAY AFTER YOU SQUAT! THAT'S JUST PLAIN FUCKING WAITING FOR THE LEVIES TO BREAK IDIOCY! in fact your days should be day 2 or 3, then day 1 then day 2 or 3 that you didn't do the first time around. THREE days a week for you... Let me say that again, THREE DAYS A WEEK!!!! you're going to overtrain, burnout and/or get injured going at this rate. I PROMISE you these things will happen.

    i do 3 sets of 5 rep. what do u think I think that my web page needs some updating. Your main lifts should be heavy, assistance lifts can be higher reps (8-10). For example, I do heavy military press then after I'm done with my sets on military press, I may go over to incline bench for 3 or 4 sets of 8. it is not neccessary to train heavy on everything. and some exercises (for some people) don't respond well to low reps. people often find pullups respond better to the 8-12 range, and calf raises (though be sure to mind my note earlier) to the 20 rep range. and abdominal training (interesting to note that you have NONE in here) to a variety of rep ranges and schemes.
     
  5. Ted-P

    Ted-P Brown Belt

    Joined:
    May 11, 2005
    Messages:
    3,961
    Likes Received:
    2
    Try out the routine see how long you last.

    Then I think we could help you out fully.

    Right now, you aren't convinced with our help.
     
  6. Butcher101**

    Butcher101** Guest

    urban u make me cry.
    boohoo

    thx for the hardass advice. lol
     
  7. Butcher101**

    Butcher101** Guest

    im quite happy with the results i ve got so far. but ppl are scaring the fuck out of me lol.
    my benching has gone up 20 pounds and squats have gone up 30 pounds in three weeks.
    what i think is happening here is that im not getting tired cause im not lifting as heavy as you guys?
    right now i only bench 130 pounds where as alot of ppl here bench at least their own weight.
     
  8. Ted-P

    Ted-P Brown Belt

    Joined:
    May 11, 2005
    Messages:
    3,961
    Likes Received:
    2
    I like I said Urban let him try out that routine.

    It won't last long.
     
  9. Urban

    Urban Savage Mystic

    Joined:
    May 16, 2003
    Messages:
    16,853
    Likes Received:
    171
    Location:
    Sippin on sunshine
    I suggest you read it twice. Cause 1) it didn't seem to sink in the first time around, and 2, I edited in some notes on rep schemes and calf training. also, what lift are you focusing on more, flat bench or overhead press? or dips even. any grapplers here have any input on the press with the most carryover to their sport? I personaly have taken flat bench out of my routine for a while and chosen to focus instead on overheads, but I'm not sure how this would play out for a grappler.
     
  10. Ted-P

    Ted-P Brown Belt

    Joined:
    May 11, 2005
    Messages:
    3,961
    Likes Received:
    2
    It's because you havent been lifting that long.

    It's beginners gains.

    And yes lifting heavy all the time can wear down your CNS so you gotta switch off your rep scheme at times and let yourself rest.
     
  11. Urban

    Urban Savage Mystic

    Joined:
    May 16, 2003
    Messages:
    16,853
    Likes Received:
    171
    Location:
    Sippin on sunshine
    as a newb your central nervous system is adapting quickly to the new stimuli. No matter how shitty your routine is you will benefit for the first 6 months. I say, use a good routine, get into good habbits, build a solid foundation now, and you won't have to stress about it later.
     
  12. Sean S

    Sean S Brown Belt

    Joined:
    Dec 1, 2003
    Messages:
    3,954
    Likes Received:
    0
    Location:
    A lab in Troy, Mi
    Yeah, you can't really judge your routine on weight increase at this point. When you hit a wall, you'll know why this routine is just killing you. Going from 110 to 130 on bench in three weeks is not magic. Now if you were talking say 430 to 450 in three weeks, then that might mean something.
     
  13. Butcher101**

    Butcher101** Guest

    aright thx guys.
    so this is what im gonna do then.
    work out on monday =day1
    day off
    wendsday=day2
    day off
    firday=day3

    then take the weekend off
    is that good?
    i ll cut on the isolation work outs a bit more thx.
     
  14. Ted-P

    Ted-P Brown Belt

    Joined:
    May 11, 2005
    Messages:
    3,961
    Likes Received:
    2
    Yea that's better.

    And eat good food.
     
  15. Butcher101**

    Butcher101** Guest

    ok
    should i like the entire day off or can i do cardio like running or swimming. cuz im trying to lose some fat 2.
     
  16. Urban

    Urban Savage Mystic

    Joined:
    May 16, 2003
    Messages:
    16,853
    Likes Received:
    171
    Location:
    Sippin on sunshine
    Cardio on off days is fine absolutely ok. That is, in fact the ideal place for it.
     
  17. Butcher101**

    Butcher101** Guest

    Urban and ted
    can you show me your own workouts please i wanna compare it to my own and see if im doing things right.
    i just wanna see how you combine your main and secondary lifts toghether. And see the number of your reps and sets thx.
     
  18. CarnalSalvation

    CarnalSalvation Trying to make a Milankey

    Joined:
    Dec 16, 2001
    Messages:
    13,430
    Likes Received:
    0
    Location:
    Grand Rapids, Michigan
    [​IMG] Urban feeling the pressure of locker room angst:
     
  19. Ted-P

    Ted-P Brown Belt

    Joined:
    May 11, 2005
    Messages:
    3,961
    Likes Received:
    2
    My workout doesn't compare to Urban or is it anywhere near sophisticated as his.

    I have been using the shotgun approach where I try to improvise.

    Basic chart

    Main lift
    1 or 2 assistant exercises
     
  20. Urban

    Urban Savage Mystic

    Joined:
    May 16, 2003
    Messages:
    16,853
    Likes Received:
    171
    Location:
    Sippin on sunshine
    another sac-tap victim... We've started a support group for those still recoving from their last tap.
     

Share This Page

  1. This site uses cookies to help personalise content, tailor your experience and to keep you logged in if you register.
    By continuing to use this site, you are consenting to our use of cookies.