New Routine

T

theGOOCH

2
OK, I've been doing a push/pull split for a while.

I've been trying to strengthen my bad knees by alternating big compound lifts with "wimpier" ones as needed ...I haven't had pain for a long time. I just today I decided I was bored with what I was doing and I'm going to change everything up. Here's my new FBW: It's pretty simple, but feel free to critique:

Mon, Wed, Fri

Squats
Deadlifts
Bench Press
Military Press
Pull Ups

**Should I switch Military Press and Pullups since pullups use more total weight hence a "bigger" lift or does it make more sense this way since the military press incorporates some triceps right after bench?


Tues, Thurs
Cardio on Elliptical

Sat
Cardio on elliptical or Cycling weather permitting
 
well, I don't know about doing squats and deads on the same day, same with benching and military press. Also, make sure that for every push you have a pull in the same line (vertical, horizontal)
 
yeah, kinda like what karky said...watch the volume

there are variations on all of those lifts, so some more specifics would help.

i wouldn't do bench and military press three times a week (traditional bp and mp)...especially going heavy three times a week, you'd be setting yourself up for some shoulder problems in the future, so that's why the specifics would help.

row...more horizontal pulling...and any moves that are pulling your scapulas together, add supplementary scapula/shoulder/rc work too
 
I love pullups and want to incorporate them

How does this sound?

A.Squat
Bench
Bent Over Row
Pull Up

B.Deadlift
Bench
Bent Over Row
Bar Dip

Alternate A and B for 3 workouts per week:ABA, BAB

Also, how do you guys fall on the direct abs or no direct abs workout?

I've been doing weighted sit-ups for a while now and I'm getting to where I have to hold too many plates slipping all over the place to get enough resistance. Should the squats and deads be enough?
 
looks good to me. If you get bored you cold add some more fancy lifts. You could add a single leg dl variation to your squat day and a single leg squat variation to your deadlift day.
 
Actually, I think I'll do it this way

A. Squat
Bench
BOR
Pull up
Bar Dip

B.Dead
Bench
BOR
Pull up
Bar Dip

...so basically, I'll only be alternating squats and deads

I think that's doable

...and FF, I'm changing it for many reasons: I want a more balanced routine, I want to hammer out more compound lifts ALL the time and get my muscle groups working together better. Plus I'm just bored with it
 
theGOOCH said:
...and FF, I'm changing it for many reasons: I want a more balanced routine, I want to hammer out more compound lifts ALL the time and get my muscle groups working together better. Plus I'm just bored with it
Click to expand...


Totally cool. I think boredom is the great killer of consistency for sure.

i just hope Amp is paying attention to th "work out" you are putting into getting your work out, worked out!! No wonder you have so much value.

This is the difference between Good and Best.

R.E.S.P.E.C.T.

and i think you shoudl paint your nails on sundays. hehehehe **ducking**
 
theGOOCH said:
then won't I pretty much be back to squats and deads on the same day?

I also hate the idea of doing an exercise only once in a given week

I'm still trying to hammer it out
Click to expand...

unliteral and biliteral lifts are quite different. Not as much weight with unliteral. And you'd be using the unliteral as assistance doing like 8-12 reps.
 
Karky said:
unliteral and biliteral lifts are quite different. Not as much weight with unliteral. And you'd be using the unliteral as assistance doing like 8-12 reps.
Click to expand...

I always like that rep range for just about everything

I have to give this more thought
 
OK, I want to have all the major compound movements represented evenly throughout the week with a "back to basics" bare bones routine. I think this is the best way to do it:

Push pull split:

A.Squats
Bench Press
Bar Dips

B.Deadlifts
Pull Ups
Bent over Rows

Do twice per week to make 4 days/week

It will feel weird to to just 3 lifts p[er session, but they are good lifts
 
tonymcclellan said:
remove mil press and add a row.

I used to do a circuit like this:

Squat
Bench
Dead
Row

Rest repeat
Click to expand...

Good suggestion, but here's some food for thought: consider the motion at the scapula in both a deadlift and row: dynamically retracting with static depression. So while it's a good suggestion, you're not getting anything "new" in the motion (plus, in both exercises you're basically in the same position, meaning that you're doubling up the requirements of the spinal erectors but taking off some of the stress of the abs/obliques). Now, add in a chinup, for instance, and we get basically the opposite: scapular depression dynamically, with some retraction. This is a "new" motion, and so might work "better." Also, the position will have a different demand on the core musculature, too. Finally, both a row and a bench press are "open chain" (where the hands move and the body stays stationary, vs. closed-chain, where the body moves and the hands stay stationary). This can be very important in the lower body, but it effects the upper body too, particularly at the shoulders and scapula (greater co-contractions of synergists, such as the rotator cuff muscles, serratus anterior, etc). with the chin-up, you have one open chain and one closed-chain activity in the workout. Alternatively, you could pair a bent-over row with a pushup, for instance.

Also, both lower body exercises are done bilaterally (both feet on the ground): you might consider a unilateral exercise instead, such as a step-up or reverse lunge: that way, you have greater dynamic stabilizing requirements for the deep rotators, adductors/abductors, etc. Many activities, after all, are done with single limb support. Some trainers, like Mike Boyle and Eric Cressey, break these movements down even further, to static supported (i.e. single leg squats), static unsupported (i.e. bulgarian deadlifts) and dynamic (i.e. lunges), with considerations for decelerative and accellerative movements on top of that (lunge vs. reverse lunge, for instance).

You aren't "wrong" by any means, and your suggestion is obviously good... just thought that I'd give you something different to think about :)
 
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I think you chose the wrong profession then my friend.
 
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