Weekly Routine (Veteran Advice Needed)

Discussion in 'Strength & Conditioning Discussion' started by Metafour, Sep 29, 2005.

  1. Metafour

    Metafour 武士道

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    I'm just starting to try to get serious about lifting and I will be doing it 3 days a week and these are my routines for each of those days. I would like some feedback from the veterans to gain some opinions. Thanks.

    Press Routine
    Bench Press
    Incline Press
    Skull Crushers
    Front Raises
    Dumbell Flies
    Incline Flies

    Pull Routine
    Deadlift
    Barbell Rows
    Upright Rows
    Dumbbell Rows
    Barbell Curls
    Reverse Curls
    Barbell Wrist Curls
    Dumbbell Reverse Wrist Curls

    Squat Routine
    Squats
    Pause Squats
    Leg Extensions
    Hamstring Curls
    Calf Raises
     
  2. Metafour

    Metafour 武士道

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    My goals are to gain mass and strength.
     
  3. rEmY

    rEmY Needs to eat more

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    too much. get rid of flies, upright rows, pick either bb rows or db rows, not both, dont bother with wrist curls, if you feel the need to do curls, do one variation only. do pullups....better yet, heres what might be good:

    mon:
    pull:
    deadlift
    bent over bb rows
    pullups
    curls (reverse or hammer preferably)
    abs

    wed:
    press:
    bench
    incline
    skullcrushers
    abs

    fri:
    squat:
    squat
    pause squat
    good mornings
    calf raises
    abs

    low reps on main lifts (1-5)(bench, squat, deads, etc), 6-8 reps on heavy assistance (BB rows, incline press, GMs,etc), 8-10 on light assistance (curls, skullcrushers,etc)

    anybody else feel free to pick this apart.
     

  4. way, way too much. Especially your pull routine.
     

  5. He could even drop the curls and one day of abs.
     
  6. Urban

    Urban Savage Mystic

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    Pull Routine
    Deadlift
    Bent over Barbell Rows
    Romainian Deadlifts
    Thickbar curls

    Press Routine
    Bench Press
    Incline Press
    Dips
    Overhead press

    Squat Routine
    Squats
    Pause squats
    SLDL
    pullups

    I tried to get rid of your horse shit exercises. and replaced some of them with better ones.
     
  7. yomon

    yomon Green Belt

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    general rule keep it heavy, simple, compound and eliminate all that specialization crap.
     

  8. IMO you don't need both Romainian Deadlifts and SLDL.


    also


    Do all you guys have thickbars at your gyms? wtf?? I want one!!!
     
  9. anvar

    anvar Guest

    if your drug free keep your sets around 12-15...not including abs and warmup sets.
     
  10. Wrecking Ball

    Wrecking Ball Orange Belt

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    BWAHAHAHA, and by drugs you mean what exactly?
     
  11. Madmick

    Madmick Cerebrage Staff Member Senior Moderator

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    Roids. They don't only change the loads you can handle, but the volume as well. You recover lightning fast.
     
  12. RobT

    RobT Purple Belt

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    Man, I could never manage the sets of 3 reps without the massive amounts of roids I inject directly into my brain.
     
  13. FATKID

    FATKID Green Belt

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    I disagree about the omission of db rows OR bb rows. I think these exercises compliment each other nicely. I would, however, concentrate more effort on the BB rows.
     
  14. rEmY

    rEmY Needs to eat more

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    i didnt mean to exclude one completely, but rather switch off every now and then.
     
  15. Metafour

    Metafour 武士道

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    Thanks alot guys I appreciate all your feedback greatly. If I am to drop wrist curls what is another way to get stronger forearms? My forearms and wrists are quite thin and I have injured my wrists in the past with boxing.
     
  16. FATKID

    FATKID Green Belt

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    Farmer walks. Plate pinches. Hell, keep doing your wrist curls if you feel they help.
     
  17. Sean S

    Sean S Brown Belt

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    Simple, you pause in the hole and wait over 2 seconds, thus killing the stretch reflex and making it much harder to power out. I've actually started doing these because the hole kicks my ass. Whether they are better then say front squats, I have no idea.
     
  18. Duncon76

    Duncon76 Blue Belt

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    If your an athlete??? Bad routine. If not, does not matter.
     
  19. Metafour

    Metafour 武士道

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    I'm not competing in any sports I just train MMA & I'm a little light I'm 5'11/165lbs and I want to bulk up and gain some strength.
     

  20. You're correct.
    In some ways you require FEWER reps and sets when using roids.
     

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