Correct lifting cycle?

M

muscularfatman

0
I have been planning a nice little workout and just wanted to make sure I didn't mess anything up or leave anything out:

Monday- Lift; Triceps, Back, Squats, Calves, Lunges
Tuesday- Rest & Abs; 15 Minute Morning Stretch, Abs
Wednesday-Cardio; Run, 4.0 Miles
Thursday-Lift; Biceps, Chest, Shoulders, Traps
Friday- Cardio; Run 4.0 Miles
Saturday-Rest & Abs; 15 Minute Morning Stretch, Abs
Sunday- Cardio; Run, 4.0 Miles

I guess what I am asking, is should I flip any of my excersises around? Did I leave any important lifts out? Thanks!
 
Yeah, you left out all of the details haha..give us exact exercises, sets, reps, etc...
 
Monday:

Triceps-
(3x15)x100lbs overhead Rope Extensions
(3x10)x75lbs flat bench extensions with straight bar
(3x10)x80lbs triceps extension machine
(3x15)x100lbs straight armed flat bar pull down on ladder machine
50 pushups

Back-
(3x10)x100lbs straight bar pull down behind head
Need more exercises

Squats-
(1x10)x135lbs
(1x8)x225lbs
(1x6)x275lbs
(1x4)x315lbs

Calves-
(3x15)x180lbs on heel raise machine

Lunges-
(2x20)x45lbs put a bar on my shoulders and do standing lunges


Tuesday:

Stretch- 15 minute stretch

Abs-
35 warm up situps
50 leg raises
20 situps while tossing 14 lb ball
2x15 forward situps on ab machine
2x15 sideways situps on each side on ab machine
10 extra slow situps


Wednesday:

Run- 4 miles


Thursday:

Chest-
(1x20)x135lbs warmup bench
(1x15)x155lbs bench
(1x8)x185lbs bench
(1x6)x205 bench
(1x4)x225 bench

Shoulders-
(3x12)x35 in each hand, arms out to side straight up
(3x10)x50 shoulder machine

Traps-
(3x14)x100lbs straight bar lift to chin elbows out
(3x10)x60lbs in each hand shrugs

Biceps-
(3x14)x35lbs in each hand doing curls
(3x10)x75lbs curls on preacher pad
(3x10)x100lbs curls with straight bar on ladder machine


Friday:

Run- 4 miles


Saturday:

Stretch- 15 minute stretch

Abs-
35 warm up situps
50 leg raises
20 situps while tossing 14 lb ball
2x15 forward situps on ab machine
2x15 sideways situps on each side on ab machine
10 extra slow situps

Sunday:
Run- 4 miles
 
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Do your largest compound exercises before your isolation exercises.. Eg. do squats before triceps, to help keep your intensity up.

Add rows to your back exercises
 
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Body-part splits are dead with the 80s. Get current. Weekly frequency is better than daily. Blasting one body-part one day, then waiting a whole week before hitting it again isn't stimulating it enough in the weekly cycle to maximize your gains.
 
Cynic said:
Body-part splits are dead with the 80s. Get current.
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Uh okay, where'd you get that idea? Name a way to train with high volume without overtraining. EDIT** Oh and it's muscle group, not body part.

Cynic said:
Weekly frequency is better than daily. Blasting one body-part one day, then waiting a whole week before hitting it again isn't stimulating it enough in the weekly cycle to maximize your gains.
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^Your edit

Not if he is training for strength, you need to tax the muscle. And studies have shown you need up to 21 days for the muscle to be as good as new, although you don't need to wait that long to lift again.
 
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Click on a body part for exercises here


You need some rows for back work. Bent over rows, dumbell and/or barbell.
Seated Cable rows, etc...

Stay away from machines too, do regular shoulder presses, none of this machine stuff.

You could re-work this as well...a very basic split a lot of people do is
chest/tris
back/bis
shoulder/legs

or you could make it complicated...or, nevermind, I'm done, I'm stopping now.
 
mreik said:
Uh okay, where'd you get that idea? Name a way to train with high volume without overtraining.
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Upper/lower, push/pull, antogonistic.

Volume doesn't mean multiple exercises for a muscle group. It means TV reps for the workout.

EDIT** Oh and it's muscle group, not body part.
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Not too much difference. Lou Shuler even says you should train by movement pattern, not muscle groups or body parts.


Not if he is training for strength, you need to tax the muscle. And studies have shown you need up to 21 days for the muscle to be as good as new, although you don't need to wait that long to lift again.
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Program Design 101 by Mike Robertson
Set/Rep Bible by Chad Waterbury.


Pay particular attention to the rep ranges of 1-8. Robertson's article is especially useful, Waterbury's, not as detailed but it confirms what Robertson is saying.

Also this one is good:
http://www.mensfitness.com/fitness/41

The whole section on set/rep schemes in this link will help to you. "Essential Reading"
 
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I have read you"r work out plan,Here is an idea focus on biceps on a given day go heavy do sets then on you"r last sets go light,burn them till you cant do any more.The next day do triceps the same way,The next time you do you"r arms do triceps and biceps,together shock them change up don"t get into the same patern over and over mix it up! same with all you"r work out"s. hope that helps you.
 
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I've read all of those articles and then many more. Upper/Lower and Push/Pull are body part split btw. I know wha volume is, but if you do a full body workout (which is what you suggested with a split being out of date) then having high volume would be trivial because of the amount of exercises that would be done on the lift day.
 
Remove some exercises from your triceps and abs. You're way overdoing it with that many.
Do squats first, then back by adding bent over rows with bb or db. Next lunges. Finish with 2 tri exercises.

Add another chest exercise, maybe incline db or dips at least. You're not really working the hammies, look into deadlift or good mornings.
 
mreik said:
Upper/Lower and Push/Pull are body part split btw.
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Wrong. Body-part splits are like so:

Monday: Arms
Tues: Back
Wed: Shoulders
Thur: Legs
Fri: Chest
Sat: Legs

Muscle group is like:

Monday: Pecs and Trapz
Tues: Tri and Bic
Wed: Abs, Obliques, Lats
etc.

Not really all that different.

But that is ok. You are entitled to your opinion as I am entitled to mine. I will continue to push my ideology and you will push yours. Hopefully we won't clash too hard.
 
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Wrong? So the upper portion of your body, isn't a body-part? Hmm... It's okay, you phrased it wrong happens to all of us. And a muscle group is usually consists of a agonist and it's synergists, not agonists and antagonists, so biceps and triceps wouldn't be a group. I'm not here to argue, and I don't state my opinion without saying IMO, so it's not ideology.
 
mreik said:
Wrong? So the upper portion of your body, isn't a body-part?
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In the broadest sense, as a collection of smaller parts: arms, legs, chest and upper back.

Often, these broad designs are structured around movement patterns, upper body horizontal push, upper body horizontal pull, etc.

Hmm... It's okay, you phrased it wrong happens to all of us.
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No, I did not. You are putting your own spin on it, taking it out of context to turn it around. A cheap trick.

I feel a certain stubborness around an outdated lifting methodlogy on this board. That is ok, there are more intellegent boards.
 
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I am going through my routine and making some changes. Forgive me for being an idiot, but when you guys say rows two things come to mind. One is cardio and one is weights, I am guessing you guys are saying weights.

Also, even with my bad back, I do feel like dead lift needs to be worked in. I did it yesterday with my chest/bi routine...is this the best place for it? I went light, I did 2 sets of 10 @275 and it felt alright. Woke up this morning and wasn't sore there at all.

Also, what is a good morning?
 
muscularfatman said:
I am going through my routine and making some changes. Forgive me for being an idiot, but when you guys say rows two things come to mind. One is cardio and one is weights, I am guessing you guys are saying weights.

Also, even with my bad back, I do feel like dead lift needs to be worked in. I did it yesterday with my chest/bi routine...is this the best place for it? I went light, I did 2 sets of 10 @275 and it felt alright. Woke up this morning and wasn't sore there at all.

Also, what is a good morning?
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Deadlifts are better put with a back workout, but sometimes people put them with legs or a lower body pull.

Here are good mornings
 
AJP said:
It's intelligent "i"...kinda ironic
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I concede that I misspelled it. I occasionally misspell. I am human and even though I am an student of English, I generally don't harp on the grammar and spelling of others. However, I'll make an exception in your case, since you wanted to criticize with bad grammar of your own:

You wanted to emphasize the word 'intelligent,' like so. The addition of the 'i,' which is incorrectly quoted, makes the phrase unintelligible and should have been left out, but moreso if you had quoted the word 'intelligent' as you should have. Your use of ellipsis is questionable, and you used an invalid contraction, 'kinda.' In addition, you forgot the period at the end.

If you're going to criticize writing, at least get your own grammar and spelling correct so you don't look so ignorant and foolish.
 
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Cynic said:
I concede that I misspelled it. I occasionally misspell. I am human and even though I am an student of English, I generally don't harp on the grammar and spelling of others. However, I'll make an exception in your case, since you wanted to criticize with bad grammar of your own:

You wanted to emphasize the word 'intelligent,' like so. The addition of the 'i,' which is incorrectly quoted, makes the phrase unintelligible and should have been left out, but moreso if you had quoted the word 'intelligent' as you should have. Your use of ellipsis is questionable, and you used an invalid contraction, 'kinda.' In addition, you forgot the period at the end.

If you're going to criticize writing, at least get your own grammar and spelling correct so you don't look so ignorant and foolish.
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Wow dude relax, I was just pointing out how it's ironic that intelligent is was a typo, honestly, it's a little funny come on. I wasn't saying anything about grammar at all, hell I don't use correct grammar most of the time online. This is a fitness forum, not an english/grammar forum, and I also study English, but I was just pointing out how it was ironic.
 
Good lord! How many English majors do we have on this forum? Damn, I thought I was unique. :D
 
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