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Lat work with bench work
- Thread starter THBench
- Start date
Well here comes the problem with that. Your lats are part of your back, therefore thrown on your back day. Your back day has to go with biceps because of the pull movements. Your triceps and shoulders go with the chest day because you workj those durign a bench press. And your back should also be done of some leg days, due to the fact you use your back in deadlifts and squats.
I am in the middle of my fall soccer season so, i won't lift on my legs til soccer is over. I do this because the we have it everyday, and the first week i was more sore then i had even been before in my calves, hamstrings, glutes, quads, groin, and lower back (Hence why speed squats in my terms are GREAT for soccer). So for now, I only do my chest, triceps, shoulders, general back, lats, shoulders (excluding rear delts because I still don't understand where to put them in my workout because they are worked benching and with lat work), and biceps.
Some of you may consider this overtraining and I would too...IF each practice/game I was constantly running and playing. We get lots of breaks as in one team watches the other 2 play etc. And we only condition like 3 days a week (Pretty much HIIT cardio).
In conclusion i want to approval from a few people on this
Day 1:
Bench Press- Max out with 5 warm up sets of 2, or 1 (excluding bar which is 5 reps). After max, 3 x 6. I'll add 5 lbs to one set each workout.
Ex. 130 x 6, 130 x 6, 130 x 6. Next workout- 135 x 6, 130 x 6, 130 x 6.
* I'm doing this because it's what got me from 95-165 in about a month. Then i switched my routine up because it started slowing down and that's what i was told to do. Then I tried everything under the sun to increase just 5 lbs to get something to work for me... but i couldnt. Therefore, i went back to this workout to try it out again.
Close Grip Bench- 3 x 8, 4 x 8 (Alternate between workouts)
OR
Overhead Tricep Extension (Straight Bar)- 4 x 10, 5 x 8
Arnold Press- 3 x 10
OR
Dumbbell Side Raises - 3 x 8.
Day 2:
Conventional Deadlifts- 5 x 5, 4 x 8.
Lat-Pulldown- 3 x 10
Machine Low Row- 2 sets of 5.
Standing Barbell Curl - 3 x 10 (Same thing as bench press,add 5 lbs to one set each workout, only until i fail on a workout, then stick with the weight for 3 workouts, and start again)
Some of you may consider this overtraining and I would too...IF each practice/game I was constantly running and playing. We get lots of breaks as in one team watches the other 2 play etc. And we only condition like 3 days a week (Pretty much HIIT cardio).
In conclusion i want to approval from a few people on this
Day 1:
Bench Press- Max out with 5 warm up sets of 2, or 1 (excluding bar which is 5 reps). After max, 3 x 6. I'll add 5 lbs to one set each workout.
Ex. 130 x 6, 130 x 6, 130 x 6. Next workout- 135 x 6, 130 x 6, 130 x 6.
* I'm doing this because it's what got me from 95-165 in about a month. Then i switched my routine up because it started slowing down and that's what i was told to do. Then I tried everything under the sun to increase just 5 lbs to get something to work for me... but i couldnt. Therefore, i went back to this workout to try it out again.
Close Grip Bench- 3 x 8, 4 x 8 (Alternate between workouts)
OR
Overhead Tricep Extension (Straight Bar)- 4 x 10, 5 x 8
Arnold Press- 3 x 10
OR
Dumbbell Side Raises - 3 x 8.
Day 2:
Conventional Deadlifts- 5 x 5, 4 x 8.
Lat-Pulldown- 3 x 10
Machine Low Row- 2 sets of 5.
Standing Barbell Curl - 3 x 10 (Same thing as bench press,add 5 lbs to one set each workout, only until i fail on a workout, then stick with the weight for 3 workouts, and start again)
maybe working opposing muscle groups on the same day would give you different (better) results. chest/back, shoulders/bis/tris, leg day. try it. see what you think. oh yeah lifting your legs in season is still very important, especially if your sport is soccer/futbol. gotta keep the strength up somehow.
What works for me is alternating chest and shoulders. Since working the shoulders uses the same muscles as the chest, in terms of secondary/support muscles (think bench and military press, how they use tri's), and since my chest isn't a big priority, it works.
Legs and abs is a good combo too.
It looks like you're overtraining the triceps mainly. Arnold press, close grip/tri extension, AND benching in the same day is too much. Especially with that rep scheme. If you must break your workout up like that, try in this order; bench, some tricep finisher (2-3 sets of <8 reps), and cable/dumbell lateral raises (IE, NO pressing twice in the same workout).
Your biceps are also under an excess of volume. 3x10 bb curls are a lot after two types of rows.
Legs and abs is a good combo too.
It looks like you're overtraining the triceps mainly. Arnold press, close grip/tri extension, AND benching in the same day is too much. Especially with that rep scheme. If you must break your workout up like that, try in this order; bench, some tricep finisher (2-3 sets of <8 reps), and cable/dumbell lateral raises (IE, NO pressing twice in the same workout).
Your biceps are also under an excess of volume. 3x10 bb curls are a lot after two types of rows.
I thought i was overtraing too at one point but when i lowered the amount i was doing in a workout and/or longer rest periods I got the same or less results then benching every other other day (2 days rest).
And for the triceps the close grip and extensions are alternating between workouts... not on the same day. And the amount of tricep work was a good amount advised by my schools personal trainer and not specifically meantioned by Westside but they do 10-12 sets of tricep work.
My next workout for bench will be
Max - 3 x 6 @ 135.
Last workout was
Maxed at 165 - 3 x 6 @ 135,135,130 - completed.
Workout before that was
Maxed at 170 (For the first time in ages) then 3 x 6 @ 135,130,130.
So as you can see I increased for a day and dropped after. I did nothign different then before i increased. Also i usually flip flop between 165 and 170 but have never actually put up 175 or higher.
The ONLY thing i can think of would be ive maxed out my strength for my weight. I think this because my max has not increased in 9 months, but my rep weight has...and I know i'm not bulky. At 6 foot I weigh 139 lbs.
I know some will tell me to bulk but it is physically impossible for me to bulk because of my age and eating times. I can eat before school at 6, at lunch at 11, and after soccer at 6. I cant get enough calories to actully bulk and i did try over spring/summer and gained about 1 pound with 4000-4500 calories a day.
And for the triceps the close grip and extensions are alternating between workouts... not on the same day. And the amount of tricep work was a good amount advised by my schools personal trainer and not specifically meantioned by Westside but they do 10-12 sets of tricep work.
My next workout for bench will be
Max - 3 x 6 @ 135.
Last workout was
Maxed at 165 - 3 x 6 @ 135,135,130 - completed.
Workout before that was
Maxed at 170 (For the first time in ages) then 3 x 6 @ 135,130,130.
So as you can see I increased for a day and dropped after. I did nothign different then before i increased. Also i usually flip flop between 165 and 170 but have never actually put up 175 or higher.
The ONLY thing i can think of would be ive maxed out my strength for my weight. I think this because my max has not increased in 9 months, but my rep weight has...and I know i'm not bulky. At 6 foot I weigh 139 lbs.
I know some will tell me to bulk but it is physically impossible for me to bulk because of my age and eating times. I can eat before school at 6, at lunch at 11, and after soccer at 6. I cant get enough calories to actully bulk and i did try over spring/summer and gained about 1 pound with 4000-4500 calories a day.
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You need to add some snacks to your daily diet: mid-morning, before soccer practice, before bed time. That ups your daily intake to 6 meals. A simple peanut butter sandwich on whole wheat bread and an apple or banana, gives you a god mix of protien, carbs and fat, mid morning and again before soccer practice. Some cottage cheese or yogurt and a piece of fruit at bed time. Coupled with a good weight training program and you will gain muscle mass over time.
If it is important to you you will find a way to eat properly.
Of course, if you are practicing soccer a couple of hours every day you are not going to gain very fast, with all that running.
If it is important to you you will find a way to eat properly.
Of course, if you are practicing soccer a couple of hours every day you are not going to gain very fast, with all that running.
Sup with your user title, evo?
I dunno'. I sent a PM to Mreik because I just noticed it today when I started posting. I think, at this point, I'm supposed to pick something that defines the very essence of who I am. You know, something with the deep seated anguish inside my soul that clutches at the sanity and its trepid taste seeping from my very...
yeah, stuff like that.
I don't see why you can't hit legs once a week. You can easily work legs for strength and keep the volume low. Defranco has a really good program with 2 upper days and 1 lower day each week. His program was built with in-season athletes in mind.
My quads and calves are sore every day.
something with the deep seated anguish inside my soul that clutches at the sanity and its trepid taste seeping from my very...
How's about, "Kilt Porn King," or simply, "KPK."