Problems with my Workout

S

soccergod

0
Hello,

THis is my workout:

Workout A:
Cleans
BB Squats
Bb Flat Bench Press
Dead Lifts
Pull Ups/Pull Downs
Cuban Press 3x8

Workout B:
Walking Lunges
DB Flat Bench Press
Dead Lift
Bent Over Row
Military Press (if i feel like it)
Pull Up/Pull Down


Workout C:
Bulg. Squats w/ DB
Incline BB Press
Dead Lifts
Pull Ups/Pull Downs
drop these Military Press do lat raises only.
Lateral Raises 3x8

I do CLEANS 5x3 on Mon, and Friday with rest on Wed for cleans. I do them with my other workout. I seem to have trouble as to do I have too many excercises?

let me know
thanks
 
A workout should take 45 minutes and at most an hour. So if it takes longer then an hour then your doing too much. Or you need to shorten the rest periods. Like for 3x10 or 3x8 shorten your rest periods to like 30-40 seconds. Now if your going for strength there is no way you can do 5x5 or 8x3 with all those exercises your listing.

Heres a good workout that would get your big and strong assuming your doing a 5x5 rep scheme:

Workout A
Squat
Bench Press
Bent-over Rows

Workout B
Dealifts
Weighted Dips
Weighted Chinups

And alternate them of course, 5x5 a week.

It would also be nice if we knew what your goals were. And another thing, find what works for you. You don't have to try to find the perfect program. Some people, including myself, think about it way too much instead of just lifting crap off the ground. I am doing the 5x5 workout I posted above and its working for me. No more program jumping for me.

I'll give you a good example is my Father. When he got back into weight lifting he could only do 185 pounds 2 times on the bench. You should see his workout its nuts. He does a set of 10, set of 9, set of 8, set of 6, etc until he is down to 1 rep. He adds weight each workout. Its crazy. alot of people would think this is overtraining but it works for my Father. Last week he managed to get 305 up twice. It took him about a year and a half. Hes also 48 years old.
 
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im trying to bulk up and get as much strenght and I was recommend to do new reps and sets each time. So dont change that because it makes sense.

My workouts take from 1 hr to 1hr 15 so its too long. Can some help me take out some excercises that I do not need or are just not supposed to be in there.

Please help me out.
Thanks
 
soccergod said:
im trying to bulk up and get as much strenght and I was recommend to do new reps and sets each time. So dont change that because it makes sense.

My workouts take from 1 hr to 1hr 15 so its too long. Can some help me take out some excercises that I do not need or are just not supposed to be in there.

Please help me out.
Thanks
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I don't think its neccessary to change reps and sets each time. You should be more consistent with the rep schemes. After 4-6 week then you can change up the reps. I just don't see changing reps and sets all the time is going to work. 5x5 should add a great deal of strength as well as size. Also on your routines I wouldn't deadlift and squat on the same days. Alternate the Squats and Deadlifts.
 
hey Jman, i believe you are the same age as me and probabe in knowledge as well . I see that you give good advice to new people but last thread you said the same thing ab out reps and sets at AJP and some other gods of this place said you are wrong. So please stop saying that.

Also I dont mind doing one rep and set but I will only do that if some top guns of this place tell me too. Your a beginneer like me and I lift every excercise more then you so just give basic info like what my workout should look like.

Sorry to be rude
Thanks
 
My workouts take from 1 hr to 1hr 15 so its too long. Can some help me take out some excercises that I do not need or are just not supposed to be in there.
Click to expand...

There is no reason that 6 or 7 exercises should take that long. As long as you stay at an hour or less you will be fine. Example.

If you do 6 exercises in a workout, that is 10 min per exercise.

If you do 7 exercises per workout, that is 8 min and about 35 sec per exercise.

Also take into account that some of the smaller exercises at the end will be faster. Like the cuba press. You can do 3 sets of 8 with that exercise in under 5 min.

Pullups and pulldowns, can also be done faster. This will leave time for your larger exercises in the beginning to take a little longer.

The first couple of exercises are the most important. After that you goal is work. You can have shorter rest and hammer through the last 3 or 4 exercise at a pretty good pace.

Another way to put it. Go for good weight in the first 2 or 3 exercises. Don't worry about the weight on the rest. Focus on getting the work done.

It will be hard, but the benefit will be great.
 
soccergod said:
hey Jman, i believe you are the same age as me and probabe in knowledge as well . I see that you give good advice to new people but last thread you said the same thing ab out reps and sets at AJP and some other gods of this place said you are wrong. So please stop saying that.

Also I dont mind doing one rep and set but I will only do that if some top guns of this place tell me too. Your a beginneer like me and I lift every excercise more then you so just give basic info like what my workout should look like.

Sorry to be rude
Thanks
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whatever. just do what works for you and you will be fine. If your going to be rude theres no reason to ask for advice.
 
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thanks guys.
I understand about my timing, I need to get a stopwatch or somehting. I tend to take a long time on Dl, and cleans, squats. They should take longer I know. Bench press doest take me much time< i dont know why?

Anyways I started this thread to see if I was doing wrong excercises or too many? Am i doing some wrong ones on wrong days?

Thanks
 
Don't worry about the logistics of everything too much.

Once you know how to do the exercises well (all of them) and confidently, figure out what works for you. I recommended working in different rep ranges - however you want to do it, different reps in the same day, or different rep ranges on different days - to stimulate different muscle fibers and develop as an athlete, not necessarily focusing on one and only one goal.

Don't think that you need to have a set time or a set number of exercises per workout.

Let me give you an example, one lower body workout I did last week was only front squats and deadlifts, both pretty heavy, working up to singles in deadlifts and triples in the front squats. That's it, that was the whole workot, I don't remember exactly how long it took me, probably was around an hour or so, maybe a little shorter. The next day, an upper day was four compounds and a few RC exercises, took me an hour and fifteen to twenty minutes - the point is that figure out what works for you, it'll change depending on volume and intensity, and frequency, too.
 
Thanks AJP.

also the thing is that say for example quads, I do squats, bulg squats, and lunges.

Now I do Mon = 4x8, Wed: 5x5, Fri = 3x10

I have 3 set workouts which I rotate so for me to go back to my 1s week it takes 3 weeks. So I was wondering like for my squat I would like to see how I progress.

Today I did squats instead of Bulg squats (i think ill drop them), and I saw that I did 225 x 5 easily and then went to 235 and did it 2x after my squats were done.

I just want to know how will I check my progress on the big lifts. How do i go about doing that?
thanks
 
If you do squats on monday, and you do 4x8, next monday, if you can do more weight, you have progressed. And theres no need to switch sets and reps before you start stalling. Different sets and reps each training day is a good idea, because it will take time before you stall that way.
so stick with Mon = 4x8, Wed: 5x5, Fri = 3x10 until you stall, then change up the exercises or sets and reps. That way its easy to measure progress from week to week.

And why ditch bulgarian's? most people really need some single leg stuff.. Its good for you, you activate more muscles in the leg, most people find it hard to balance on one fot, but eventually that gets trained up, and you get better balance.
Testosterone Nation - The Case for Single Limb Training thats a good article talking about the benifits of single leg training. Im not saying to ditch all biliteral (both legs) training, but def give some space to unliteral (single leg) training.
 
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thanks guys.
I am sticking with mon = 4x8, wed - 5x5, and fri - 3x10. I am not changing those those are constant.

I am switching my excercises routine, like above Workout A , B, and C each weak.
So its:
A B C
B C A
C A B
And then it resets. So with that every workout gets a change with each rep/set.
Now with that it gives me now way to see if I progressed untile the 3 weeks are doen and back to normal.
Thats the way I do it.

So now I would like to see how I have gained, so would I keep the workouts constant like:

Workout A - 4x8
B - 5x5
c - 3x10

Like that? and do that for like 3 weeks?
Also I dont care for how many times I can put up 10 reps or squats. I only care about my 5 rep max.
Let me know what I can do
Thanks
 
thanks!

Well see I do it like this:

A B C
B C A
C A B

Like that each workout gets a differnet rep/set with 4x8,5x5, and 3x10 staying constant. SO the only way to check if I gained anyhting is every 3 weeks when I reset.

So i can do it like:
A B C
A B C
A B C

Where it stays constant with the reps and sets and every 3 weeks ill switch it so it works different reps/set. But then AJP chaning of reps/sets is down the drain lol.

Let me know please
Thanks
 
soccergod said:
thanks!

Well see I do it like this:

A B C
B C A
C A B

Like that each workout gets a differnet rep/set with 4x8,5x5, and 3x10 staying constant. SO the only way to check if I gained anyhting is every 3 weeks when I reset.

So i can do it like:
A B C
A B C
A B C

Where it stays constant with the reps and sets and every 3 weeks ill switch it so it works different reps/set. But then AJP chaning of reps/sets is down the drain lol.

Let me know please
Thanks
Click to expand...

Don't worry about me haha, just get to it and starting moving heavy things around! You'll feel everything out eventually
 
haha i didnt even read that.
anyways, well I squated yesterday and i was able to do 225 parrallel pretty easily and it was my last set of 5x5. So out of curiosity i put on 235 and tried to do it 5 times, i did it i beleive 2 or 3 times (i was too happy to remmeber)

So i know i have gained alot and I would like to find a way to check every once in a while with squats and such. so i just dont know how. If someone knows let me know
thanks
 
good job on squats bud. that uni legwork must be paying off eh? i love walking lunges. hate bulgarians though LOL. stepups are great too.

1 prob i spotted:
on monday i saw that you start with power cleans, which are known to be tiring.
then squats. also tiring.
and then you get to deadlifts. your legs and your whole body is/are going to be tired by then. you will not be deadlifting at full potential.

i say you lower volume of deadlifting on monay, or take it out completely. like if you do 5x5 on monday, do 1x5 for deads. that is a lot of work on monday.
 
Thanks proteinboy.
Ya single legg stuf are the best but I had bulg squats because I cant hold alot of weight with my hands meaning less of a workout. But i could us BB but my balance not good enough yet so im scared too.

Are STEP UPS good as bulg squats? how high do i have to step up? what kind of platform do I use?

On mondays, i do HANG CLEANs not power cleans but I see how that day is alot of work. But I seemed to have handled it but I know that im pretty tired by the time of dead lifts.

So i didnt get help on how to increase weights?
Thanks
 
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