Criticism Wanted!

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PotentialPhreak

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:D Im getting ready to begin a new routine for October and was wondering if anyone had any comments, suggestions, or even possible routines that they might have come up with. Any and all are more than welcome (I get most of my info for routines by fitting together different routines from the database on bodybuilding.com)

*all exercises also have 1 light weight warm-up set not listed*
**all exercises listed at 12-6 reps are pyramids**

Weekly Breakdown:

Sun: workout 1
Mon: workout 2
Tues: workout 3
Wed: rest
Thurs: 1
Fri: 2
Sat: 3

Workout 1:

Bench Press (4 sets): 12-6 reps
Incline Bench Press (4 sets): 12-6 reps
Decline Dumbbell Press (4 sets): 12-6 reps
Front Pulldowns (4 sets): 12-6 reps
Stiff Arm Pulldowns (2 sets): 8-12 reps
Behind The Neck (4 sets): 12-6 reps
Low Row (2 sets): 8-12 reps
T-Bar Rows (2 sets): 8-12 reps

Workout 2:

Squats (4 sets): 12-6 reps
Lunges w/dumbell (3 sets): 8-12 reps
Leg Extensions (4 sets): 12-6 reps
Seated Calf Raises (4 sets): 8-12 reps
Good Mornings (4 sets): 12-6 reps

Workout 3:

Arnold Press (4 sets): 12-6 reps
Lateral Raises (3 sets):8-12 reps
Upright Rows (3 sets):8-12 reps
Barbell Curls (4 sets): 12-6 reps
Alternating Incline Hammer Curls (3 sets):8-12 reps
Concentration Curls (3 sets):8-12 reps
Dips (3 sets):8-12 reps
Overhead Tricep Extensions (4 sets): 12-6 reps
Triceps Pushdowns (3 sets):8-12 reps


As I said before any help would be appreciated.

Thanks
 
too much tri's isolation on 3 and you could add reverse calf raises. at the end of october it's probably best to take that first 3-4 day off, otherwise looks fine to me.
 
Way to much. Good luck on recovering from that schedule. Drop the behind-the-neck movements and use front-of-the-neck, same carry over and not teh same strain on your shoulders. Give yourself two days rest (at least) per week.

In fact, google the Bill Starr 5X5 program.
 
I'm not a big fan of pyramiding. Here's the philosophy of why: I think it's better, once warmed up, to lift heavy. If you do a set of 12 with 100lbs, then a set of 10 with 100, then a set of 8 with 100....where are you going? Even if you are increasing weight...do you really think that by the time you hit 6 reps, you'd be able to lift as much weight 6 times, as if you STARTED with 6 reps and the heavy weight?

Essentially the pyramiding tires you out so by the time you hit 6 reps in the final set, you're spent...you're not able to achieve your true strength potential anymore.

I think that's part of why Evo is pointing you at the 5x5 program/routine.
If you do want to pyramid, try reversing it! start with your heavy weight, low reps, then drop a little weight for the last two higher rep sets. should help you build more functional strength, while achieving good hypertrophy for mass gains too.

No matter what, track everything, so at the end of October, you know whether your routine worked well, worked ok, or was just a dud.
 
well good stuff...im liking this...keep it coming...i really have only ever done pyramids on bar-curls but was thinking of trying it out....keep that advice coming
 
---5X5---
Monday: Squats, Benching, Rows
Weds: Squats, Military Presses, Deadlifts, Chins
Friday: Squats, Benching, Rows

Here's kinda an explanation how to go through it-
Courtesy of bill starr bill starr, the greatest strength coach who ever lived, popularized this in the 70's with his great book, The Strongest Shall Survive, which was aimed at strength training for football. I believe he had essentually two different programs which both are 5 sets of 5. The first, which is more suitable for beginners, is to simply do 5 sets of 5 with similar weight jumps between each set so that your last set is your top weight. When you get all 5 on the last set, bump all your weights up 5 or 10lbs. Example for squat... 185 for 5, 225 for 5, 275 for 5, 315 for 5, 365 for 5. If you get 365 for 5, move all weights up. This is especially good for someone who is just learning a particular exercise like the squat, because the amount of practice with light but increasing weights is a good way to practice form.

For more advanced lifters, he advocated a warmup, then 5 sets of 5 with a set weight. For example, the same athlete used in the other example may do 135 for 5, 185 for 5, 225 for 3, 275 for 2, 315 for 1, then 350 for 5 sets of 5. When successfull with all 25 reps at 350lbs, bump the weight up the next workout by 5 or 10lbs.

Monday use the heaviest weight you can for all 5 sets (same weight each set)---- in other words when you get all 5 sets of 5 reps up the weight (most workouts you will get 3 or 4 sets of 5- and maybe your last one will be for 3 or 4 reps)

Wednesday use 10-20% less weight- in other words if you used 200lbs on monday use 160-180lbs on wednesday- actual amount depending on your recovery

Friday work up to a max set of 5-

In other words lets say that your best ever set of 5 is 215lbs and you used 200lbs on monday for 5 sets and 170lbs on wednesday. On friday your workout might be like this 95 for 5 135 for 5 175 for 5 200 for 5 then attempt 220 for your last set of 5.

This tends to work better as a long term program than doing the same thing 3 times a week. On exercises where you only do them once a week like deadlift you can just do the 5 sets of 5 like i described. On monday on exercises that you are only doing twice (rows) you could do both exercises like the monday workout or lighten one of them depending on your recovery ability. Be conservative with the weight when you start- that is important.


---I think this is an excellent foundation program and one that most trainees should come back to throughout the year. It's best used (as has been mentioned)for 8-12 weeks before moving onto something else. Give it a shot, I think you'll find it quite interesting. Add in abs or a few sets of direct arm work if you think you'll need it (I doubt you will). In fact, you might be surprised at how strong you can get on this program and just how tough this program really is without being complicated.
 
NOOOO! This thread can't die yet...I need more people's opinion. I wanted to hear something from everyone. Seriously guys, even if you are just agreeing with what someone else says that is still info in my opinion. If more than one person thinks something then i am more likely to think that there is some sense behind it right? you see where im going here? I WANT MORE!

ty

oh btw...my stats:
age: 20
height: 6'2"
weight: 191lbs
bf%: oi...i dont even want to know right now(ew...just got an estimate...16.5%)
been working out for a while and im obsessed with how much potential people keep telling me i have...hence the name..I want to be HUGE

someone help me out...im gonna need it to get as big as i want to :D :D
 
MIX IT UP!!!

It's good that you're pullin a switch for October, and I definately agree with evolution, reverse pull downs can hurt ya even if you do them right, much better to just go with front pull downs. I also agree with Malkore on the pyramiding. If you wanna pyramid in October then go for it, but don't pyramid for too long, because if you're tryin to get huge, pyramiding can really lead to stagnation.

It's good that you're keeping up on your reading too, but don't pay too much attention to the repetitive workouts shown in M&F and MH. Try looking up some stuff in scientific journals.

Also, try a push-pull workout, push muscles on workout 1 (shoulders, pecs, tris) pull muscles on workout 2 (bis, back) and legs on third.

Good work on your research, keep it up man.
 
wehres the pics of evolution? :p
there are alot of excersises in ur 1st routine..
could take you quite a while to do all those..
oh and i dont see any cardio!! >=D
hehe
 
PotentialPhreak said:
thanks evo...i might seriously try this out...especially after seeing your pics man...you're a beast
Click to expand...

lol, thanks. Those are old; I'll have to get some new ones. I tell ya, I've never really overly cared about building up an impressive physique but rather strength and athletic improvements...however, training for athletic improvement has the physique carry over (not to mention I have a very clean diet). I attribute most of it to-snatches, cleans, deadlift, squats, push press, tire flipping, keg throws, car pulling, farmers walks...stuff like that.

The reason why I keep harping on the 5X5 is because it works extremely well for beginner and intermediate lifters, even advanced lifters will work that program for 6-8 week cycles throughout the year. It will give you an all-around good strength base and if you eat enough, you'll gain some nice size off of it. If you like oly lifts, you can easily substitute the clean or snatch in lieu of the deadlift.

I've experimented with a bang of different types of programs
upper/lower/upper/lower
upper/lower/speed/leg
upper/lower/full body
push/pull/leg
full/full/full

I've also done the back/biceps, triceps/chest...etc etc and I just don't care for the (as some would call it) the "Frankenstein" method or the split-isolation method...just doesn't work well for me because I get extremely bored. I've also seen from personal experience lifters get much more out of having a majority of their lifting centered around big, compound movements and a bit of isolation here and there.
 
really im only interested because i love the burn...that and ive always been the small guy...not any more i greew...alot. And over the summer i got much bigger...when i went to a party for a bunch of paople that i haven't seen since graduation, they were like :eek:...that reaction is all the motivation i needed for the next month...I want more reactions like that...i want to be the guy that people move out of the way for...simply because ive always been the guy that hid from the bigger guys...
 
Why do you have to hide or feel like you need other people to make you feel good? 1.) It's all attitude man...people respect you if you respect yourself
and 2.) Most of the time people don't know **** anyway

I don't want to be all serious on you or anything but I am just saying cause I see a lot of those kinds of people working out or just in everyday situations.
 
dude...first of all im not hiding from ****. secondly, i do believe that i said i loved the burn...and in the original post mentioned the fact that i became obsessive in no time. Now obviously in the short time it took me to get all crazy into this there was probably VERY little gain...so i obviously couldn't have done it for that purpose. Im obsessed with the way i feel after a workout....the burn, the soreness the next day; gives me proof that i accomplished something. I lift weights to lift weight...getting bigger is going to happen no matter what 'cause theres no doubt that if i stay at one weight I am going to get bored quickly. the size gain is definitely an added bonus, but its not the main reason...

but whatever man...in your own words (no offense of course)..."Most of the time people don't know **** anyway"

anyone with some more criticism...i want it all
 
I used to be 5'10 140lbs... I know how you feel!! It's definatly feels good to have a little power.. But in the end, it should be for yourself.

Back to your routine.. Why do you switch every month?? Is that when your routines usually hit their plateau? Anyways, I stick with a routine until I completely stop making progress, I've one that I kept for a year; and one that I didn't keep for 2 weeks... It all depends on your progress, try the 5x5 method evo is suggesting.. If you kick your but, you'll definatly get results.
 
I don't switch every month for really any reason at all. I do it simply to not get bored. If i happen to not plateua yet in a certain routine, i could always come back to that one at a later date and do it again...I wanna get big fast, but i still like to take my time with some things
 
i switch my rountine around a lot.. like. w/e i feel like doing that day ill do it granted that i havent done it alredy that week. but i stay as close as i can to my routine that i have stored up in my head...
i used to be just like you potential.. lovign the burn teh dat after.. now i have a new high: when im on that 9th rep trying to hit the 10th and i put all my energy into it..
keep doign wut ur doin bro! :-D
 
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