New workout

C

cian

0
Finally hit on a workout, I plan to do this on wednesdays and sundays(reading around seemed to state that I might make better improvements with more rest)
What do you think?

3*10 squats
3*10 deadlifts
3*8 military presses
3*8 curls
3*10 bent over rows
3*10 bench press
 
A couple of suggestions:
1. do curls last or not at all - doing curls before bent rows will reduce the amount of wieght you can use on bent row
2. alternate pullup or chinups with bent row every other workout
3. I would recommend at least 3 sessions a week or even 4 if you have time (every other day).
 
I'd advocate weighted pullups/chins over bent over rows for safety reasons.
If you're doing the squats and deadlifts correctly (i.e. heavy weight) then you shouldn't be able to do them in the same workout.
Cut out the curls and focus on upping the weight on chins (supinated).
 
Yeah I was going to do it three times a week but read that if you find muscle gain difficult 'less is more' and that maybe having longer rest times was better.
Heavier weight: I'm using a lighter weight at the moment so I don't train till failure.Again linked to the 'less is more'
Pull ups:I have no bar, and can't afford one at the moment.
Curls:They don't seem to do much do they?Would a better bicep exercise be available: I'm unable to do dips or pullups due to lack of equipment.

THanks for the help
 
you dont need to have an extra rest day, it was just one of the suggestiones. If you dont lift to faliure you should be ok with 3 days a week, atleast give it a shot. and maybe vary it. Squats AND deadlifts in the same workout might be too much if you need enough rest. you could vary them and vary with bendt over rows and pullups/chinups.
And if you have 3 workouts with the same exersices, you should use different set/reps each workout. 3x10 one day maybe 4x8 one day and maybe 4x6 one day?
 
cian said:
Yeah I was going to do it three times a week but read that if you find muscle gain difficult 'less is more' and that maybe having longer rest times was better.
Heavier weight: I'm using a lighter weight at the moment so I don't train till failure.Again linked to the 'less is more'
Pull ups:I have no bar, and can't afford one at the moment.
Curls:They don't seem to do much do they?Would a better bicep exercise be available: I'm unable to do dips or pullups due to lack of equipment.

THanks for the help
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You're talking about hardgainers huh? Ectomorphs if you will. If that is your case, read this WEIGHT GAIN 101 - JP Fitness Forums
 
Rest can be more of an importance to Ecto's/hardgainers/insert label. You may want to see what you get from a 3 day a week routine and take it from there. Just remember that diet, that PWO meal needs to be on your new list of high priorities.
 
I didn't see any results after a month of a 3per week program.Might give the 2 a week a try.
How many seconds should I rest between sets/exercises
 
0 wouldnt make it two different sets. If you're goal is size, keep it under 2 minnutes.

And check you're diet before judging the routine.
 
Karky said:
0 wouldnt make it two different sets. If you're goal is size, keep it under 2 minnutes.

And check you're diet before judging the routine.
Click to expand...

Damn karky you can rest two minutes for going to the next? i cant, my heart beat would settle at normal id quit sweating, and my muscles "cool down".
 
(Silent) said:
Damn karky you can rest two minutes for going to the next? i cant, my heart beat would settle at normal id quit sweating, and my muscles "cool down".
Click to expand...

i can, but i dont do it. Currently im using one minnute rest intervals between sets. I have used more than 2, when i was doing olympic stuff like clean and jerks and going for all strenght.
 
So is 10 reps/1 minute rest/10 reps/1 minute rest/10 reps decent for size gain?
thanks.
 
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