.

I am sure everyone here would be happy to help, but could you give us some more info about yourself:
Age
Height
Weight
% bodyfat
Yrs of training experience

This info would help a lot with helping make suggestions for you.

Jim@TBF - 18 February 2010 09:59 PM

I am sure everyone here would be happy to help, but could you give us some more info about yourself:
Age
Height
Weight
% bodyfat
Yrs of training experience

This info would help a lot with helping make suggestions for you.

18 years old
5.7 feets
166 pounds
bodyfat 11% something like that i don´t know
i have been lifting from one year and half

Hi.
First I want to congratulate you about your progress.
You doing just fine.

The program you did earlier is a solid workout.
Full body, 3 times a week some kind of load cycling etc.

The new workout program seems to me little overcomplicated - cause of split
and I think you use to much exercises for each body part - in general you don’t need more then
2 exercises for large(chest, back) and 1 for small one (biceps)

Anatoly - 19 February 2010 03:54 PM

Hi.
First I want to congratulate you about your progress.
You doing just fine.

The program you did earlier is a solid workout.
Full body, 3 times a week some kind of load cycling etc.

The new workout program seems to me little overcomplicated - cause of split
and I think you use to much exercises for each body part - in general you don’t need more then
2 exercises for large(chest, back) and 1 for small one (biceps)

thank you, i just wanna change my program because i wanna give priority to chest, biceps.. but if I reduce the volume is it a reasonable workout ?

Bandid0 - 19 February 2010 06:31 PM

thank you, i just wanna change my program because i wanna give priority to chest, biceps.. but if I reduce the volume is it a reasonable workout ?

To specialize on lagged parts you must pay more attention to those parts.
All other body parts must be trained for maintenance - 1/3 volume from regular volume.
That’s mean that if you use say 6 sets twice a week for quads, for maintenance you may use 2 sets - twice a week or even once in 5 days
If you train 4 times a week I suggest you to train your lagged parts twice a week and all other parts in other 2 days.
The program might be like this:
I day
1)incline bench press 3-4x6-8
2)biceps curls 3-4x6-8
3)peck-deck 3-4x10-12
4)another biceps exercise 3-4x10-12
5)abs, calves, forearms
II day
legs, lats, deltoids, triceps - 1 exercise for each 2-3x8-10 reps
III day - off
IV day - same as in I day
V day - same as II day
off
off

It is only the template - change it for your demands

Another important issue: timing
It’s advisable to stay on specialization cycle no more that 6-8 weeks.
After cycle you returns to your regular workouts, and if you not quite pleased with results you might return to specialization later.
A word on progression: don’t use you maxes from the beginning of cycle.
in first 2 weeks use sub maximal weights.
like
week 1 80% of your maxes(not 80% from 1RM!!!)
week 2 90%
weeks 3-6 100%

Well when emphasizing certain muscles groups it it usually best to place them early on in a work out and early in the week when you are strong and fresh. For example do your upper chest work before your lower chest if emphasizing the upper portion. As anatoly mentioned “volume” is king when it comes to bring up lagging areas. But if you add some sets for your biceps you need to subtract some from a stronger body part that is not lagging.

My personal favorite exercises for the body parts you mentioned.
Upper chest: Inc Fly (only a 15 degree angle), Inc Dumbbell Press (15 degree), Hammer ISO Inc Bench
Biceps: Seated DB curl, Alt DB curl, BB drag curls
Fore arms: Wrist roller or broomstick with a rope

Hi Bandid0,

Sorry I couldn’t get back sooner. My computer crashed so I won’t on for too long until I get a new one.

Nice pics. I think you certainly have the genes.

These are the things which jumps to my mind when I look at your program:

1. Twice a week of chest & shoulders is too much for your shoulders. Mind you, you are using your shoulders everytime you pull and push.
2. Keep the number of work sets per bodypart to 6-8 sets.
3. Cut back on the volume for back, triceps, and legs to maybe 1-3 set of 10 (instead of 3-4 sets)
4. Keep a rep range so that you know when to progress, like 8-10. Or pick a day when you will add weights . For ex, every monday you go up 5 lbs in chest exercises.
5. Keep the number of exercises for arms to 1-2. More exercises do not always mean more growth. What matter is how much you can go up in weights in each.

Hope it helps and thanks Jim and Anatoly for the input.

ok thanks all, i have made some changes i will post them today.

thanks

so I have been thinking and I think I will stick with the full body routine that I initially posted,

squat
bench press
sumo deadlift
pulldown
military press
barbell curl
close grip bench press
seated calf press

I train three times per week, mondays wednesdays fridays and i change the sets and reps 5x5 3x8 and 8x3

all reps are performed with an explosive positive and a controlabel negative, and allways away from failure

and on fridays i will work my weak bodyparts (chest and arms)

so friday workout will be

incline bench press
bench press
+another exercise, incline dumbell press, incline flys or peck-deck i don’t know yet

and for arms,
incline dumbell curls
Close-grip reverse cable curls
reverse curls on scott bench
close grip bench press
french press

low volume on sets and reps, away from failure

something like this… what you guys think ?

Hi Bandido,

Welcome to Exercise Biology!

What is your logic of doing 5*5, 3*, & 8*3? Which is medium, heavy and light?
Deadlift and squat 3 times/week is just too much. Cut back deadlift to once a week
So is Fridays workout in place of the regular workout or are you adding to it?

i wouldn’t call it low volume for sure. 5*5 is high volume and so is 8* 3 ,especially when you do it 3 times/week.

the logic of changing the sets and reps is because of periodization. And i keep the same rape range for every muscle ~25 reps

well I can handle this workout, i stay away from failure and I use weights that I can really explode on positives because I believe that this is the way to recrute more muscle fibers.

And yes, this friday wokrout of chest and arms, will replace the normal full body workout..

if I didn’t want to emphasize chest and arms, It will be

monday, wednesday and friday
squat, bench, pulldown, sumo DL, military press, barbell curl, close grip bench press and something for calves,

the logic of changing the sets and reps is because of periodization. And i keep the same rape range for every muscle ~25 reps

i understand it is periodization, but periodization is for a specific purpose - to minimize fatigue. How do you plan to minimize fatigue by using those rep and set schemes? Which is your volume day, intensity day or recovery day.

Though your total reps are the same, load is a factor too. Heavier the load, greater the fatigue. So 8* 3 will be much intense than an 3 sets of 8.

And yes, this friday wokrout of chest and arms, will replace the normal full body workout..

Go for a peck deck or dumbell flye for the third movement. I would also change the order of exercises. Start with legs one day and upper body the other.

Since you are a begginner, you can get away with a low volume workout. Better to err on the side of low than high.

And how much weight increases are you going for?

well sorry for such a late response…

After a lot of research I decided to follow a push / pull routine

PUSH
bench press 5x4-6
incline bench press 5x4-6
(I am thinking about add some guillotine bench press, because of this article http://www.tmuscle.com/free_online_article/sports_body_training_performance/inside_the_muscles_best_chest_and_triceps_exercises and maybe do bench and incline press with dumbells )
lateral raises 2x8-10
close grip bench press 5x4-8
hack squat 6x4-8
+abs

PULL
sumo DL 5x3-6
chins 4x5-8
pull-ups 4x5-8
rear fly’s with dumbells 2x8-10
barbell curl 5x4-8
inverted concentration curl 3x6-8
*maybe do some cardio hiit

my rep range is 40 - 60 for each body part

well sorry for such a late response…

After a lot of research I decided to follow a push / pull routine

PUSH
bench press 5x4-6
incline bench press 5x4-6
(I am thinking about add some guillotine bench press, because of this article http://www.tmuscle.com/free_online_article/sports_body_training_performance/inside_the_muscles_best_chest_and_triceps_exercises and maybe do bench and incline press with dumbells )
lateral raises 2x8-10
close grip bench press 5x4-8
hack squat 6x4-8
+abs

PULL
sumo DL 5x3-6
chins 4x5-8
pull-ups 4x5-8
rear fly’s with dumbells 2x8-10
barbell curl 5x4-8

inverted concentration curl 3x6-8
*maybe do some cardio hiit

my rep range is 40 - 60 for each body part

The rep range for each body part looks good.

what is the frequency, are you using the same weight for all the sets and what is the muscle emphasis?

And what made you change the older workout?