Your Routines/ Critique mine

Discussion in 'Strength & Conditioning Discussion' started by Izwar**, Aug 3, 2005.

  1. Izwar**

    Izwar** White Belt

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    My current routine is such:
    Mon- Chest n Back
    Tues- Shoulders n Arms
    Wed- Legs
    Th- Chest n Back
    Fr- Should n Arms

    I know the fact that it is 5 times a week is probably to much and can lead to over training, but the thing is when ever i think about doing or do a 3 day routine lke MWF or somthing i feel like to much time passes between the same muscle so i shrink or dont grow like i should, i think this is mental but i dont know. Are 3 days a week ideal, and is that not growin stuff on 3 days a week bull shit.
     
  2. colinm

    colinm Brown Belt

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    ill just give you the most typical reply you will get on this forum. i dont claim to be an expert and im only strong compared to joe office, in other words im whale shit at the bottom of the ocean as far as real strength athletes are concerned...so dont feel like im preaching to you or get off on giving advice or anything. so anyways,

    1. what are you goals? no one can help you with a routine unless they know what you want out of it. if you are looking to get bigger for aesthetic purposes you will not find much help here. this is a strength and power forum, not a bodybuilding forum, and we arent concerned with how we look, but with how much weight we lift and, presumably, how well that transfers to mma or another martial art.

    2. your routine sucks. judging by the fact that you have an arms/shoulders day, this is a very bodybuilding influenced routine and will probably give you shit strength and power gains in comparison with a better routine. yes, bodybuilders are strong....as strong as powerlifters or strongmen? not even close.

    3. the most basic routine you can do is a three day split with deadlifts, bench, and squats (or some variation of each) as your main lifts. it would go something like this:
    day 1: deadlifts, stiff legged deadlifts, bent over rows
    day2: bench, incline db, close grip bench
    day 3: squat, good mornings, lunges

    if you are new to lifting, keep it in the 8-10 rep range for the first 8 weeks, then start moving down in reps and up in sets as you increase the weight on the main lifts. somewhere around week 12 you should be doing a 5x5 repsxsets scheme on your main lifts. after a couple weeks there, start moving down in reps and up in sets again, doing something like 6 sets of 2-3 reps, then work up to your one rep max and start the program over again at 5x5, or even higher reps if you really want.

    you will notice there isnt much isolation work if any. thats good, heavy compound exercises are going to give you the most bang for your buck - and if you are so compelled to do curls, do them last and do them with a thickbar, or wrap a towel around a regular bar to do them.

    * this routine isnt crafted to your goals, it is very cut and dry. you may want to add ab work, cardio training (HIIT, not running long distances at a moderate jog), grip work, sled pulling, plyometrics, rope climbing, tabatas etc. depending on your goals. for example, im into bjj, so my routine includes (on top of the basic routine) lots of grip work because it is important for grappling and loads of tabatas for muscular endurance and i get my cardio while training.

    oh yes, and READ THE STICKIES
     
  3. Urban

    Urban Savage Mystic

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    I'm not going to crtique your routine as it has already been done very well. so I'll skip to my routine

    Monday: full body ME
    friday: full body DE or complex training

    other than that there's a bunch of gpp, conditioning and strongman shit. spewed across 4 other days of the week.
     
  4. colinm

    colinm Brown Belt

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    FYI, many posters on this forum also keep a log in the training logs section. you can see in depth what people are doing there.
     
  5. Mikeultra

    Mikeultra Yellow Belt

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    Mine...

    Day 1:
    Box Squat: 3x3
    Pause Squat: 3x3 (3 seconds pause)
    Goodmornings: 3x8-10

    Day2: Press Day 1
    Bench 3x3
    Dumbell Overhead Press 3x8
    Pushdowns 6x10

    Day 3 Pulls
    Deadlift or Rack Pulls.. Reps and sets always change
    Romainian DL: 3-4x6-8
    Bent Over Rows 3-4x6-8
    Snatch Grip Shrugs: 3-4x6-8

    Day 4: Press Day 2
    Incline Press 3-4X5-6
    Narrow Grip 3 Board Press 3-4X3-5
    Flat DB Bench 3-4X6-8
    Pushdowns 6-8X10
    Kelso Rows 4X8-12
    Rotators


    My routine > Yours
     
  6. Bubble Boy

    Bubble Boy Black Belt

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    Yeah Izwar, it doesn't get much better than what colinm posted. I'd say follow his suggestions.

    I do a more bodybuilding style workout myself Izwar, but after reading colinm's post I think I'm ready to convert to power / strength. Here's a typical week for me presently:

    Monday: Cardio - 30 minutes to an hour, usually cross country with hills.
    Tuesday: Weight Room - Chest and shoulders 1 hour
    Wednesday: Judo - 2 to 3 hours
    Thursday: Cardio - same as above
    Friday: Weight Room - Back and arms 1 hour
    Saturday: Maybe legs, maybe cardio, depends
    Sunday: Cardio, + Judo - 2 to 3 hours

    Again, my weight room routine is body builder style, starting with light weight and high reps and then by the 5th set heavier weight and low reps.
    Follow colinm's routine, not mine. I'm a convert starting today!
     
  7. E C Monee

    E C Monee Guest

    Mon: back and bi I pick 3 exercises from the following list, HS = Hammer Strenght machine, I try to switch up what I do every week but I try to do barbell rows and pullups more frequently then the rest as I get the most out of them

    Cable Pull Downs
    HS Pull Downs
    Barbell Row
    Seated Cable Row
    HS Row
    HS Iso Row
    T-Bar Row
    Dumbell Row
    Pullups

    1 Bicep exercise to finish them off I myself need this some don't, as well I do 1 rear delt exercise and 1 shrug exercise

    Wed: Chest Tri same thing applies here I pick 3 exercises, I try to do one of each different type of machine on my chest day and get a different resistance but I won't be using the cable machines much lnoger as they won't be within my 80-90% 1rm

    Flat Bench Press
    Incline Bench Press
    Flat Dumbell Press
    Incline Dumbell Press
    Flat machine press (cable)
    Incline machine press (cable)
    HS Wide chest
    HS incline chest

    I finish off with 1 tri exercise usually dips
    I might do 1 military press as well although my shoulders are jacked

    Fri: Legs this one I will always do squats and for now I also do deadlifts on this day

    Deadlifts
    Squats

    then any of these:
    Vertical Leg press
    once in a while although I haven't in a long time I may go with 45 degree leg press
    extensions and curls
    stiff leg deadlifts
    inner outer thighs and a glut machine (I do these to help my kicks)

    I also try and train grip/forearms m/w/f, as well some bjj m/w/f for 2 hours and some tkd t/th/sat for 1 hour

    and this folks is my gay routine =)

    enjoy
    -E
     
  8. Mikeultra

    Mikeultra Yellow Belt

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  9. Lusst

    Lusst Red Belt

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    Mine is simple and effective. My goals are for general strength, and because I enjoy the smell of iron and sweat.

    Monday
    Deadlift
    Auxilaries: weighted situps, bent press, neck, Sledge hammer

    Tuesday
    Run (3 miles)
    Farmer's Walk

    Wednesday
    Squat
    Bench
    Auxilaries: weighted situps, Windmills, Sledge hammer

    Thursday
    Run (3 miles)
    Farmer's Walk

    And there you have it. Short, simple, to the point. Every month, I have something I like to call FoTM (flavor of the month). This month's FoTM is grip and core conditioning (just some quirky thing I do to keep things interesting).
     
  10. Fedorable

    Fedorable 1/1024th Mod

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    we are a lot a like, I have a flavor of the month too! It's redheads though.
     
  11. Ted-P

    Ted-P Brown Belt

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    Great choice dude.

    Your judo power is gonna go up a few folds.
     
  12. Lusst

    Lusst Red Belt

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    Depends on the redhead IMO, alot of look like they got seconds at the Freckle Factory.
     
  13. Mark Limbaga

    Mark Limbaga Amateur Fighter

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    what is your training goal? I honestly think bodybuilding has polluted many minds of training
     
  14. colinm

    colinm Brown Belt

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    good stuff bubbleboy, join the dark side where sexiness is not an acceptable training goal. im sorry to admit that i only converted a couple months ago myself, but have noticed a drastic improvement in strength and conditioning and its really helped while rolling.
     
  15. wenispinkle

    wenispinkle Skankin' It Easy...

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    i tried chad waterburys method for awhile and it seemed to be okay, but there was very little variety and it got boring quick. you can read about it in my training log

    im starting westside today and really looking forward to it. ill let you know how that goes.

    side note: anybody else done westside in depth for an extended period of time? howd it go? how did you alter it? im probably going to replace all the elbow flexion with another more useful exercise
     
  16. Barut

    Barut Banned Banned

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    I think Dan181 did it. He was strong as hell, but he got banned, so it can't be that great of a system...
     
  17. Fedorable

    Fedorable 1/1024th Mod

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    i have a very west-sidesque workout, i need to update my logs though, maybe tomorrow.
     

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