Routine(s)

G

gfand

0
Hello, I am a 20 year-old college athlete. I am about 5'9, 142. Admitedly, I am not very strong at all. I am looking to get stronger, specifically in my abs, arms, and whole upper body in general. I do belong to a gym.
I was given the following routine, and was instructed to take optimum nutrition whey protein about 3 times a day in addition to the routine. The routine is as follows...

Mondays (Chest)

(Sets)x(reps)
4x12,10,8,6 Incline Press
4x12,10,8,6 Decline Press
4x12,10,8,6 Lower cables
4x12,10,8,6 Mid Cables
4x12,10,8,6 Upper Cables
As many as you can Pull ups

Tuesdays (Back)

4x12,10,8,6 Barbell Row
4x12,10,8,6 Lat Pulldown
4x12,10,8,6 Row Machine (narrow Grip)
4x12,10,8,6 Lat Pulldown (narrow grip)
As many as possible push-ups

Wednesdays (Legs)

4x12,10,8,6 Squats
4x12,10,8,6 Leg Press
4x12,10,8,6 Leg Curls
4x12,10,8,6 Calf Raises
As many as possible lower back extensions

Thursdays (Biceps and Triceps)

4x12,10,8,6 Skull Crushers (uses curl bar)
4x12,10,8,6 Tricep Pushdown
4x12,10,8,6 Ticep Extension (one arm dumbbell)
4x12,10,8,6 Olympic Curls (close grip)
4x12,10,8,6 Dumbbell Hammer Curls
4x12,10,8,6 Straight Bar Curls

Fridays (Shoulders Traps)

4x12,10,8,6 Shoulder Press (dumbbells or straight bar)
4x12,10,8,6 Upright Rows
4x12,10,8,6 Rear Delt Raises
Burnout Front Side Back Raises as many as you can
4x12,10,8,6 Shrugs (straight bar)
4x12,10,8,6 Behind Back Shrugs

Does this routine seem like a good routine for me for what I want to do? Also, I found the following routine on my gym's webpage...

Days 1,4
5-10 minute warm-up
20 minutes of cardiovascular activity at 55%-75% of predicted maximum heart rate**
5-10 minute cool-down
10 minutes stretching
3 sets of 8-12 repetitions:
Leg press
Leg extension
Leg curl
Standing/seated calf raise
Lat pull down
Seated row
Biceps curl

Days 2,5
5-10 minute warm-up
20 minutes of cardiovascular activity at 55%-75% of predicted maximum heart rate**
10 minutes stretching
3 sets of 8-12 repetitions:
Chest Press
Inline chest press
Shoulder Press
Lateral raise
Triceps extension
Triceps push down
Abdominal crunch

Day 3
5-10 minute warm-up
30 minutes of cardiovascular activity at 55%-75% of predicted maximum heart rate**
5-10 minute cool-down
10 minutes stretching
3 sets of 15-20 repetitions:
Abdominal crunch

Does the program I am currently on seem better or is the second one the better one? Or are they both off-base? Anyone have a better routine that I could use? Thanks in advance...
 
No offense to whomever came up with those routines for you, but in terms of getting stronger, there are a lot of routines out there that are way more productive.Take a look at the number of sets they have you doing.20 sets for your chest!Unless you are an advanced level bodybuilder, that is way too many.I think the most number of sets Arnold did back in the day for a given bodypart was 20 and he not only juiced, but had superior genetics and all day to recover.Speaking of recovery, there is very little.They have you working out 5 days in a row followed by 2 days off.How can your muscles recover when you are hitting them with that many sets and not resting enough?

Also, take a look at the rep range.The lowest you go is six.To build an appreciable amount of strength, you need to train in a lower rep range so you can lift heavier weights.3-5 reps with about 85-90% of your 1 rep max is a fair guideline to go by.In addition, way too many isolation exercises.They have you doing 12 sets for biceps and then another 12 sets of triceps.Overall, I just think it is way too much.

You said you are a collegiate athlete.What's your sport?And how long do you have before your season starts?
 
That routine is awful. If you're an athlete then you shouldn't train like a bodybuilder. I can't believe there is twelve sets for your biceps, that's way too much volume for such a small muscle. Train you whole body a couple of times a week using compound lifts and try and add in some olympic variations. Search for Bill Starr routines, here's an example:

Monday – Heavy Day
Squat – 5 sets of 5
Bench – 5 sets of 5
Powercleans – 5 sets of 5
2 sets of weighted hypers
4 sets of weighted Sit-ups

Wednesday – Light DaySquat – 4 sets of 5
Incline Bench – 4 sets of 5
High Pulls – 4 sets of 5
Sit-ups – 3 sets

Friday - Medium
Squat – 4 sets of 5, 1 triple, back-off
Bench – 4 sets of 5, 1 triple, back-off
Powercleans – 4 sets of 5, 1 triple
Weighted Dips – 3 sets of 5-8
Triceps and Biceps – 3 sets of 8 each

From
 
Man of Steel's suggestion for a Bill Starr routine is about as effective of a strength routine as you will find, especially for sport training.Simple, direct and effective.There are a few links available to some of Starr's routines, but the one given by Man Of Steel is solid.You can build quite a bit of strength between now and your pre-season by following that routine or one that is similar.
 
I will agree with most of those suggestions, however keep in mind that each sport is different and therefore each athlete should train what works best for their sport. An example would be the pitcher of a baseball team would want to work hammer curls to strengthen up the brachialis because of the desent of the pitching motion, a basketball player would not need this and neither would a hockey player.

That program, while good for football is not the best routine for soccer. I don't think a soccer player needs high rows or three days of benching. I would also do full contact twists instead of sit ups and weighted russian twists instead of weighted sit ups. They'll want more leg and trunk work than chest and arm work.

Since Gfand has admited to not being strong, he (she?) should spend 4-8 weeks working on AA (anatomical adaption) at a higher rep range: 10-15 and set it in a circuit training type using lighter loads. Then move him onto increasing absolute strength and power. A combination of free weights and machines (yes, I said it) should be used in the very beginning.

We also need to work on increasing both the aerobic and anaerobic (or VO2max) capabilities. Since a soccer game consists of both sprinting, jogging, and walking all three of these should be incorporated into 2-3 sessions a week. About 25 minutes should be used to incorporate all three aspects.
 
evolution said:
I will agree with most of those suggestions, however keep in mind that each sport is different and therefore each athlete should train what works best for their sport. QUOTE]

Good point.

Starr use to write for Ironman Magazine and he had a series going where each month he would outline a routine for a specific sport.I'd have to look through all my papers, but I'm pretty sure that Starr favored heavy barbell lunges for a soccer athlete's primary leg workout.He also included more incline and overhead work as opposed to bench pressing for the shoulder girdle as he stated that soccer players use their shoulders much more than their chests.I'll look for the full routine if you are interested, gfand.
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Hey, thanks so much guys, I can't begin to explain how helpful you guys have been. Ballast, if you would look for that routine I would extremely appreciate it.
One more question though - I have been looking at some of the excercises reccomended and I really have no idea what a bunch of them even mean. So, my question is, do you think it would be beneficial for me to start working with a personal trainer from my gym? What are they benefits and disatvantages of me hiring the personal trainer, other than the money? Lastly, how much do you think it would cost me around (I belong to Bally's)?
Once again, thanks in advance...
 
gfand said:
So, my question is, do you think it would be beneficial for me to start working with a personal trainer from my gym? QUOTE]

Depends on the trainer and his qualifications.In my opinion, the quality of today's personal trainers is improving, but for the most part, it is a crap shoot.

If you really want hands-on instruction in the different lifts (which is a very good idea), go to your local high school or college (you may want to start with your own school's athletic department) and have them show you the essentials in things like squats, deadlifts, and power cleans.The better "skilled" you are at the various lifts will dictate how productive they can be for you up to a point.

At one time, I wanted to incorporate olympic-style weightlifting into my strength routine because I thought it would have a positive carryover to my boxing.I went to a local high school and the strength coach there was more than happy to instruct me on the various lifts like cleans, snatches and jerks.Within three sessions, I had the lifts done to his satisfaction (and mine).Even if you have to pay a fee, the return on your investment will be more than worth it, especially in the area of injury prevention.I'd go to a strength coach before I went to a PT.Just my two cents.

Also, I apologize, but I can't find the Starr article on strength and conditioning for soccer.However, to give you a basic idea of what Starr's programs look like, check this out:

Hopkins Football 2000 Summer Lifting: Upperclassmen

by Bill Starr

Monday (Heavy Day)

Squats 5 x 5; 1 x 8 (back-off set)

Bench Press: Change your routine every week. Always do three sets of five as warm-ups then do three sets of heavier triples, doubles or singles. Some weeks you might want to find a work weight and do it for 3-5 sets of five. Do one or two back-off sets of eight

Back Work: Alternate deadlifts with power clean and clean high pulls every other week. Change up the reps on the deadlifts each time you do them. Do five sets of five, two sets of five, followed by three sets of 3, or four sets of eight. Work five sets of five on the power cleans, then do four sets of three on the clean high pull. You should be doing fifty more pounds on the high pull on your very first set than you used for your last power clean and aim at using 100 more pounds on your final set.

Auxiliary Work: Incline Dumbbells: Change these around also. One week do three sets of twelve or fifteen, then another do two sets of twenty. Do NOT do any less than 10 reps however.

Tuesday (Light Day)

Power Snatches: Two sets of five, then four to five sets of three. As long as you are maintaining goof form, you can do extra sets but when the form gets sloppy, move on to the high pulls.

(Note from Coach Margraff—“make sure you know what you are doing with this lift. Incoming freshman are not to attempt this lift until they are properly taught the technique here at Hopkins by Bill Starr)

Snatch Grip High Pulls: Five sets of three, again trying to handle at least 100 pounds more on your final set over what you power snatched for your last set

Overhead Press: Change the set and rep sequence like you did on the bench press. Until you get your form down, do five sets of five. An excellent formula to improve this lift is to do three sets of five as warm-ups, then select a work weight and do five sets of three. Follow these with one back-off set of eight. If you make all your sets, move the weight up five pounds the next week. Stay with the strict presses until you are able to handle 200 x 3, then you can add in some push presses. But the strict presses are more beneficial until you reach that strength level.

Baby Cows: Start doing three to five sets of thirty reps and if possible alternate the standing and seated calf machines.

Chin-ups: Do four sets of all you can do. Try to add at least one rep, total, to each workout and these will steadily move up.

Wednesday (Light Day)

Squats: Five sets of five, using 50 lbs less than you did on Monday or do Front Squats, three sets of five followed by three sets of heavier threes

Good Mornings: Four sets of eight. Remember you want to keep your top set of eight at 50% of your best squat

Incline Bench: Follow the guidelines set down for the bench press on Monday. Change the routine weekly but always look for a PR

Dips: One set without weight, then start adding resistance for three or four more sets. Do eights, fives and threes. In order for dips to help your other lifts, you have to move past 100 for reps

Beach Work: Do two or three sets for your triceps and biceps, but don’t get nuts on these for you are already doing lots for you upper arms and adding in too much will not help, but hurt. For the triceps: straight-arm pullover or pushdowns on the lat machine are good. Any type of curling is useful for the biceps and some reverse curls are beneficial for forearm development. Keep the reps high, twenties, fifteens, and never less than ten

Friday (Medium Day)

Squats: Three sets of five followed by two sets of threes and one back-off set of eight. Try to move your triple up five to ten pounds each week and come back the following Monday and do that same weight for five reps.

Hang Cleans: These are optional. If you think you need more work on your power clean form, do three or four sets of five before doing your shrugs. Always do these before shrugging.

Shrugs: Five to six sets of five. Alternate the Hawaiian kind with the “in the rack” type, if possible

Bench Press:Four sets of eight followed by two sets of doubles

Close-grip Bench Press OR Overhead Press: Do NOT do both!! You can alternate these every other week. On the close-grips, do three or four sets of eight. On the overhead presses, do five sets of five

Beach Work: Optional. If you have some energy left over at this stage of the week, you can add in more curls, triceps or chins. But don’t overdo it or you will be shot for Monday.

ALL WORKOUTS:

Abdominal Work: Include ab work at every workout. In fact you can do something for your abs every day. Be sure to hit the high and low portions of your midsection every time. High reps are better than multiple sets of lower reps.

Stretching: Spend time stretching after each workout. It is also a good idea to start doing some stretching during the workout in-between sets.

Leg Machines: If you have them available, utilize the leg machines at least twice a week. Leg extension, leg curl and adductor for two sets of twenty.

This program came from Andy Focthman's old school strength board.
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As you can see, the routine presented in the previous post is pretty involved.This is not one of his basic routines.As I said, I don't know the specifics of the soccer routine but to the best of my knowledge, it looked like this:

Monday (Heavy Day):
Squats 5x5 or Lunges 5x5 (each leg)
Incline Presses 5x5
Power Cleans 5x5
beach work 40 reps total

Wednesday (Light Day):
Squats 5x5 or Lunges 4x6 (each leg)
Overhead presses 5x5
Good Mornings 4x8 or Back Extensions 4x20
calves 3x30

Friday (Medium Day):
Squats 3x5;2x3;1x8 or Lunges 4x4 (each leg); 2x2 (each leg)
Incline Presses 4x8
High Pulls 4x3
Shrugs (?) 4x5

I can't remember if shrugs were in the actual program or not, but he frequently paired high pulls with shrugs.He also usually included a few sets of pull-ups, but again, I can't remember with this program.If you include pull-ups, do 2-3 sets after your power cleans on Monday and do your beach work after your shrugs on Friday.

Starr's heavy-light-medium day system looks like overkill at first, but is actually tailored towards recovery.The idea being that you do your heaviest work early in the week when you are fresh from a rested weekend.Taking the 5x5 for example, he would have you do 5 progressively heavier sets of 5 reps with the 5th set being the money set where you would attempt to go for a PR.Wednesday was a light day to help facilitate recovery from Monday's efforts.You still would do 5 sets of 5 reps for most exercises, but your top end set would be 50 pounds lighter than your top-end set on Monday.The idea here is to not only train light in order to allow for recovery, but you also worked on your form.Friday, being the medium day, you were fairly well recovered from Monday's efforts and used Friday as a set-up day for your next PR attempt on the following Monday.Taking squats again as an example, you would do 3 progressively heavier sets of 5 reps, then hit 2 progressively heavier sets of 3 reps with 5-10 pounds more on your final set of 3 than you had used on your top-end set the previous Monday.You would finish off with a back-off set of 8-10 reps (primarily used for hypertrophy purposes) with at least 50 pounds less than your last set and this was just another way for you to increase your workload.Finally, whatever weight you hit for your final triple on Friday (hopefully being 5-10 pounds heavier than the previous Monday) you would set for your new PR the coming Monday.So, an example would look like this:

Monday:
Squats-
135x5;185x5;225x5;255x5;275x5

Wednesday:
Squats-
135x5;185x5;225x5x3 sets (This was just one option but Starr would usually advocate using the same weight for the final 3 sets emphasizing form)

Friday:
Squats-
135x5;185x5;225x5;255x3;285x3;225x8

Monday:
Squats-
135x5;185x5;225x5;255x5;285x5

It can be a really effective way to implement the progressive overload principle as long as you adhered to the set/rep/weight recommendations and that you didn't use it for more than 6-8 weeks at a time.Indefinite progress is pretty much impossible and this was to be interspersed with recovery breaks and seasonal interuptions while you played your given sport.Starr's in-season programs were much less intense and focused more on strength maintenance than strength development.

There are a lot more to his programs than I have presented herebut hopefully I have given you some insight into how he structured his programs, which, in my opinion, are some of the most effective out there for strength development for athletes.

Let me know if you have any questions regarding the material or if you need more clarification on anything.
 
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