MEMBER LOGIN

Results 1 to 2 of 2
  1. #1
    Just joined M&S
    • Join Date
      Jun 2017
    • Posts
      2
    • Years Exp
      2-3 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Reputation
      10
    • Rep Power
      0

    Default Workout program critique- overtraining? need adjustments?

    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

  2. #2
    Just joined M&S ManFactory's Avatar
    • Join Date
      Jan 2018
    • Posts
      19
    • Years Exp
      5-10 Years
    • Goal
      More Strength
    • Gender
      Male
    • Location
      Ontario, Canada
    • Reputation
      12,839,298
    • Rep Power
      0

    Default

    Hi dgio!

    Here are my thoughts on your routine:

    The volume is very high. If you're pushing to the max on every exercise, I know from experience this will almost certainly be too much volume long term, and lead to overtraining and possible injury. More isn't always better.

    You mentioned one of your main goals is strength. More strength is a great goal, and has the added benefit of muscle gain. Your program is set up like a bodybuilding routine, not a stength training program. Maybe this is what you want, and if so, that's fine. But if getting really strong is important to you, I would change your layout. Instead of training based on body parts, base your training on the 4 main lifts, squat, deadlift, standing overhead press and bench press. Train each of these once per week, at the beginning of your workout. Then add assistance lifts afterwards.

    I suggest changing weights and rep range regularly. If you only ever do 6-8 reps, your progress won't be nearly as good as if you do a period of 6-8 (say a month), then 8-10, then 3-5. I also suggest you work in regular deload weeks to allow your body to recover and reset. Say ever 5-6 weeks.
    Robert Maxwell
    Strength Coach & Fitness Writer
    [B]

 

 

Similar Threads

  1. Critique my workout program 9.1.2016
    By Avk111 in forum Beginners Questions & Advice
    Replies: 15
    Last Post: 01-26-2016, 04:46 AM
  2. Please critique my workout program
    By Jack29 in forum Critique My Workout
    Replies: 1
    Last Post: 02-25-2013, 05:38 PM
  3. 3 day/week Workout program - Some critique please.
    By FlawlessVictor in forum Workouts & Training
    Replies: 1
    Last Post: 02-07-2013, 08:29 AM
  4. Adjustments to 3 Day Beginner Workout??
    By interLifterKW in forum Beginners Questions & Advice
    Replies: 7
    Last Post: 01-10-2011, 10:32 AM
  5. My Program... Overtraining?!?!
    By uww7 in forum Muscle Building
    Replies: 13
    Last Post: 12-15-2006, 08:14 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •