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dgio
Old 06-12-17, 01:32 AM
Workout program critique- overtraining? need adjustments?
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I am wanting to switch from my current routine which has been higher rep more and more for hypertrophy. My goal is to gain strength and gain muscle definition. I would like input on what you guys think of this routine. Would I be training to much? not enough? do the set/rep ranges need to be changed? (to make things simpler than saying sets and reps behind each workout it will be put like this for example: 3*4-6 which means 3 sets for 4-6 reps) also any input is much appreciated!

MONDAY- LEGS
SQUAT 4*4-6
LEG PRESS 3*6-8
LEG CURLS 3*6-8
LUNGES 3*6-8
DEADLIFT 3*8-12 (ON BOX LIGHTER WEIGHT)

TUESDAY CHEST
FLAT BARBELL BENCH PRESS 4*4-6
INCLINE DUMBELL PRESS 3*6-8
DUMBBELL FLYS 3*6-8
CABLE FLYS 3*8-12 (high, middle, low for one set)

WEDNESDAY - BACK/MIDDLE&LOWER TRAPS
WIDE GRIP PULLUPS 4*10
STRAIGHT ARM CABLE PULLOVERS 3*6-8
CLOSE GRIP CABLE PULLDOWN 3*6-8
BENT OVER ROW 3*6-8
WIDE OVERHAND GRIP SEATED ROWS 3*6-8

THURSDAY - LEGS
SQUAT 4*4-6
LEG PRESS 3*6-8
LEG CURLS 3*6-8
LUNGES 3*6-8
DEADLIFT 3*8-12 (ON BOX LIGHTER WEIGHT)

FRIDAY CHEST
FLAT BARBELL BENCH PRESS 4*4-6
INCLINE DUMBELL PRESS 3*6-8
DUMBBELL FLYS 3*6-8
CABLE FLYS 3*8-12 (high, middle, low for one set)

SATURDAY SHOULDERS&UPPERTRAPS/ARMS
SEATED SHOULDER PRESS 4*4-6
ARNOLD PRESS 3*6-8
FRONT LATERAL RAISES 3*6-8
SIDE LATERAL RAISES 3*6-8
UPRIGHT ROW 3*8-12
BARBELL SHRUGS 3*6-8

SUNDAY REST
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Bouncer
Old 06-12-17, 03:45 AM
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if your natty its probably over doing it. if your on aas your fine.
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Androman
Old 06-12-17, 03:53 AM
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From MY personal experience, 4x 6-8 reps or 5x5 reps HEAVY weight helped me with strength gains as long as adequate food intake was met and supplementation.

for high reps (4x18-20) with high intensity (about 45sec rest) I've noticed that I can reach a much stronger mind to muscle connection, there is much more pain to endure and it makes working out much more fun. My muscles also become more dense with high reps/high intensity.

I think if u want muscle definition, do high intensity workouts (short rest periods) and just make sure your diets dialed in to reveal and define your muscles.


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Androman
Old 06-12-17, 03:55 AM
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Also supersets and dropsets are effective and fun as well.


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dgio
Old 06-12-17, 07:34 AM
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Also supersets and dropsets are effective and fun as well.


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thanks, been doing a higher rep routine with supersets and dropsets for about 4 weeks. I've liked the results thus far just lacking the strength gains a bit it seems.
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dgio
Old 06-12-17, 07:35 AM
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if your natty its probably over doing it. if your on aas your fine.
Not on aas but will be taking sarms... Still overdoing it you think?
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Bouncer
Old 06-12-17, 12:08 PM
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Not on aas but will be taking sarms... Still overdoing it you think?
Yea. If your doing legs with intensity twice a week is 2 much for a natty. One body part per week. Heavy as you can go but with controlled range of motion.
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domin8
Old 06-13-17, 04:00 PM
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I'm natural and I tend to lift heavy for my compound movements but during the isolated movements I just do what my body wants to do. Lifting is supposed to be a therapy so if high reps will help relieve stress, then high reps are the plan for the day, and vice versa when it comes to moving heavy weight.
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TR3N
Old 06-23-17, 01:17 PM
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You need to squat 5x5 with a weight you can complete for 6 reps. each week you add 10 lbs etc
Same goes with bench, 5x5 but instead you add 5 lbs.

also you need a light day for squat and bench. do like 5x8 reps with 70% of the weight used on the heavy days
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TR3N
Old 06-23-17, 01:21 PM
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Yea. If your doing legs with intensity twice a week is 2 much for a natty. One body part per week. Heavy as you can go but with controlled range of motion.
thats not right at all.

you gotta squat / bench twice a week for optimal strength gains and technique improvements. the heavy day you go with 75-85% of your 1RM for 2-5 reps, and on the light days you stay at 60-70% of 1RM for sets of 5-8 reps to improve technique.
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rado
Old 06-23-17, 01:28 PM
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thats not right at all.

you gotta squat / bench twice a week for optimal strength gains and technique improvements. the heavy day you go with 75-85% of your 1RM for 2-5 reps, and on the light days you stay at 60-70% of 1RM for sets of 5-8 reps to improve technique.
That's false

No need to train twice a week for optimal strength, period.
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TR3N
Old 06-23-17, 01:43 PM
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That's false

No need to train twice a week for optimal strength, period.
If you run a Westside method type of program, sure you'll be squatting once a week. But there's evidence out there that suggest

high frequency + high volume + low intensity

is better than

low frequency + low volume + high intensity
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TR3N
Old 06-23-17, 01:45 PM
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but i can only speak for the natty people.

geared people respond good to anything in strength training.
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rado
Old 06-23-17, 01:59 PM
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Should post more often
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Bouncer
Old 06-23-17, 03:05 PM
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thats not right at all.

you gotta squat / bench twice a week for optimal strength gains and technique improvements. the heavy day you go with 75-85% of your 1RM for 2-5 reps, and on the light days you stay at 60-70% of 1RM for sets of 5-8 reps to improve technique.
Multiple ways to skin a cat. If your way works for you great. Not what I would do.

You think Flex Wheeler trained with the same routine or style as Dorian Yates? Can you really say either of them were wrong?
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TR3N
Old 06-26-17, 04:33 PM
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Multiple ways to skin a cat. If your way works for you great. Not what I would do.

You think Flex Wheeler trained with the same routine or style as Dorian Yates? Can you really say either of them were wrong?
Right. But you told OP that squatting >1x week would lead to overtraining. I just wanted to prove you wrong.

Also OP you need hell of a lot more posterior chain work (hamstring, glutes, lowerback)
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Bouncer
Old 06-27-17, 05:01 AM
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Right. But you told OP that squatting >1x week would lead to overtraining. I just wanted to prove you wrong.

Also OP you need hell of a lot more posterior chain work (hamstring, glutes, lowerback)
My personal opinion especially for a natty is that if you kill legs once a week that is all you need to grow.
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