My full/5-day routine - Help

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mrkfinn521

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Hi all, im new in the forums. I wanted to post my routine and training goals, and see if some more experienced people could tell me if im heading there or not. I'm 18 years old, 6.2, 201 pounds. My goal in weight training is to gain alot of muscle strength, but not necessarily size (although I wouldn't mind some more). I also want to have good running stamina incorporated in the routine, which is not the case right now.
I've skipped around some different programs for the past few years. I used to do a 8, 10, 12 reps with increasing weight for each exercise, and working muscle groups every other day. Then I did this navy workout they have, with alot of running and pull-ups and push ups. Right now I'm on a ten week program which my friend made which goes like this:

Monday (Chest + Calf + Core)
Bench Press 5x5
Decline Bench 4x6
Close Grip Bench 3x12
Inclined Flys 2x15
Calf Raises 5x5
Seated Calf Raises 4x12
Hyper extensions 2x20
Crunches 2x20
Obliques 2x20

Tuesday (Upper Back)
Lat. Pull downs 5x5
Barbell rows 5x5
Cable rows 3x8
Reverse Flys 2x15
Shrugs 5x5
Vertical Rows 4x8

Wednesday (Legs + forearms + Core)
Squats 5x5
Lunges 5x5
Leg extensions 2x15
Leg curls 3x8
Wrist Curls 3x8
Reverse wrist curls 3x8
hyper extensions 2x20
crunches 2x20
obliques 2x20

thursday (Shoulders)
military press 5x5
arnold press 5x5
side arm raises 2x15
front arm raises 2x15
Bent arm raises 3x8

Friday (Biceps/Triceps + Core)
Tri pushdowns 5x5
Overhead Extensions 3x8
Kickbacks 2x15
Straight bar curls 5x5
hammer curls 4x6
Preacher curls 3x10
Hyper extension 2x20
crunches 2x20
obliques 2x20

I've been doing this for three weeks and I feel that it works, but im not sure exactly what kind of an effect its having. Is this geared more for strength, toning, or muscle mass? Im also upset that ive cut all my running from my weekly routine.
Can someone help me fix this to get alot of muscle strength, some muscle mass, and good running stamina?
 
There is so much wrong with this routine I really just don't even know where to begin. Whenever I get like that my response is TOSS IT! Friends don't let friends design workout routines.

Here is what you should do. You are young and while you may have been training for a while I would reckon that you have been training for a while the wrong way. So start from scratch and give yourself from great knowledge to work off of.

Quick and simple strength training program...Google Bill Starrs 5x5 or purchase a great book called "New Rules Of Lifting" available at book stores and amazon.com.

Both of those are great pre-made programs for your needs and the new rules comes with even better information.

As far as running since you wont be lifting so crazy you will have time to hit up some HIIT sessions or some long endurance ones.

Hope this helps and never do that routine again.
 
Truth is that some folks do well with 2 or 3 full-body workouts a week while others do well with 4, 5, or even 6 "split" workouts a week... & some do well with just about anything.

In general/roughly:

Steve Reeves recommended 3 days a week full-body (2 days if 3 seems too much -- doing about 1-3 sets of 8-15 reps); Dan Draper's favorite workout up into his 40's or 50's was 5 days a week (with an off-day around the middle & divided by upper & lower parts -- doing about 3-5 sets of about 6-12 reps); Bill Pearl & ~ Halsop (sp?) favor doing 6 days a week for advanced-training (Pearl doing chest & back, then delts & legs, then arms, & repeat* -- doing about 4-5 sets of around 8-15 reps; Halsop alternating upper-body then lower-body, & repeat twice -- doing around 8 sets of 6 reps)

I've been looking through a book by Jon Benson & Tom Venuto called "Fit Over 40" which details training regimines from various folks aged 40 to 70 or 80 something & their training & nutrition plans are quite diverse -- yet each thrives on what he or she does because it feels good/right for them... & most of them look great (& the others not too bad either). Note: some vary their routines a lot & some stick with their basic routine (be it 2 days or 5)... & some do a little less as they get into senior years... depending upon how they feel.

So the question(s) to you (that you need answer for yourself) is: how do you feel (now)? Is it too much (for now)? Is it not enough (for now)? Is it just right (for now)?

NOTE: If you like volume training, then check out:



(& notice how Draper does cardio immediately followed by ab & light low-back work, & then right into a weight-training routine)

* Bill Pearl has a free 20-month training program on line & I believe that he's still working-out 6 days a week (in his 70's) -- you may want to check out:



He wrote a book called "Keys to the Universe" with beau-coup dumbell & barbell exercises detailed that you may want to check out as well
 
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Truth is that some folks do well with 2 or 3 full-body workouts a week while others do well with 4, 5, or even 6 "split" workouts a week... & some do well with just about anything.

In general/roughly:

Steve Reeves recommended 3 days a week (2 days if 3 seems too much -- doing about 1-3 sets of 8-15 reps); Dan Draper's favorite workout up into his 40's or 50's was 5 days a week (with an off-day around the middle & divided by upper & lower parts -- doing about 3-5 sets of about 6-12 reps); Bill Pearl & ~ Halsop (sp?) favor doing 6 days a week for advanced-training (Pearl doing chest & back, then delts & legs, then arms, & repeat* -- doing about 4-5 sets of around 8-15 reps; Halsop alternating upper-body then lower-body, & repeat twice -- doing around 8 sets of 6 reps)

I've been looking through a book called "Fit Over 40" which details training regimines from various folks aged 40 to 70 or 80 something & their traing & nutrition plans are quite diverse -- yet each thrives on what he or she does because it feels good/right for them... & most of them look great (& the others not too bad either). Note: some vary their routines a lot & some stick with their basic routine (be it 2 days or 5)... & some do a little less as they get into senior years... depending upon how they feel.

So the question(s) to you (that you need answer for yourself) is: how do you feel (now)? Is it too much (for now)? Is it not enough (for now)? Is it just right (for now)?

NOTE: If you like volume training, then check out:

davedraper.com

* Bill Pearl has a free 20-month training program on line & I believe that he's still working-out 6 days a week (in his 70's) -- you may want to check out:



He wrote a book called "Keys to the Universe" with beau-coup dumbell & barbell exercises detailed that you may want to check out as well
 
Actually some of the "Fit Over 40" workouts are great, and would probably benefit people of any age!

That being the case, you are doing a LOT of working out. Remember that part of building involves REST. So if you are beating your muscles every day, they never get a chance to recover. Sometimes less is more! Just do a few core exercises per group, i.e. Chest: Flat Bench, Incline Bench, Dumbbel Flys. Triceps: Extensions, Cable pulldowns.

The Bill Starr 5X5 mentioned elsewhere is REALLY excellent, in my humble opinion. If you need instructions and just "set in writing" what to do, day to day, this is a great program.

Good luck!
 
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