Tell Me I'm Wrong; Routine Check

auhsoJ

auhsoJ

Bluelighter
Joined
Jul 6, 2010
Messages
288
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Deanver
Because going through endless articles, message boards, stupid IRL advice, etc is a depressing waste of time (and a great stress inducer) I've decided to ask what y'all think of my routine.

MY STATS: 22, 173-178lbs (various some days), 11-13% BF, 5'11"ish. 2 years lifting without much of a lapse. (though wasn't doing it right a few times)

I've varied my routine endless since I started lifting and rarely - if ever - seriously counted marcos/calories.

I've built up to (via trial and error) a program that makes me feel sore/pumped while allowing modest (thought inconsistent) strength gains. (usually I stay the same for awhile then suddenly get a tiny bit stronger)

For diet I pretty much just focus on timing carbs (not counting to a goal but knowing that I'm eating) and reaching a certain protein g per day. (I usually go over)

One thing I've noticed about this routine is that I've lost a lot of weight (173-178 now), my abs are modestly visible and I've kept my strength since I was 205. (With exceptions to squats - but that's because of a break)

My main concern is that from "training" - my arms, chest, legs have mostly stayed the same. (with the exception of becoming more defined) I've been trying to start my first high-rep set heavier each time I get to it.

I'd rather not run my wheels.

So here goes...

Legs/Shoulders/Traps/Abs

Squat (5-10x8-10)
Leg extensions (3x10) <---if I have time
Seated shoulder presses (12, 10, 8, 6, 4, 12) (going heavier each time)
Reverse fliesLateral Raises(3x10)

Chest/Biceps/Abs

Bench (12,10,8,6,4,12)
One-armed DB incline (3x8-10)
BB curl (6x8-12) (dropping/adding weight based on how I'm feeling)

Back/Triceps/Abs

Deadlift (10,8,6,4)
Pullups (4x10-12)
Overhead DB presses (3x8-12)
Dips or Cable pulldowns (3x8-12)


Honestly, how many of you follow marcos?
 
Space invader said:
Tis macros! Get a good book. Lyle mcdonald, ultimate diet 2.0 will change your life. Did for me. :)
Click to expand...

I actually checked him out after reading the name drop in a previous post. Printed out his "basic bulking" program. May or may not try it.
 
get rid of isolation movements...do only big compound movements...isolation movements, especially for your arms, will actually cause them not to grow because it can cause over-training as they are getting hit hard with all of your other movements...make sure you are pushing yourself as hard as you can every workout...imo, if you can still go do 20-30 min cardio after lifting you didn't push yourself during your workout nearly hard enough

For chest I only do Bench and maybe incline every so often
For back I do Pull-ups or pull-downs, t-bar rows or bent rows, and deads
For legs I do squats or leg press and some calf work (calves are a weak point from some injuries)
For shoulders I only do military press or dumbbell presses

I only isolate arms to work on bicep peaks or just to hit the tris a little extra maybe once a month, never isolate legs with leg extensions or leg curs or whatever

you are doing way way too much on squats and deads, these two exercises stress your CNS much more than any others and stressing it too much will inhibit growth as well...I'd stick to two heavy sets of about 10-15 reps each and that's it

diet is going to be the defining factor as to whether or not you gain weight though...you need to start counting macros, macros overall are more important than total calories

Having a food log will make a huge difference and you'll be surprised at just how much difference diet will make whether you are bulking or cutting

go to www.fitday.com and start a free account and you can track everything there, makes it easy....they've got pretty much every food listed and it tracks it all automatically and you can add in things like shakes that aren't listed
 
maakshif said:
get rid of isolation movements...do only big compound movements...isolation movements, especially for your arms, will actually cause them not to grow because it can cause over-training as they are getting hit hard with all of your other movements...make sure you are pushing yourself as hard as you can every workout...imo, if you can still go do 20-30 min cardio after lifting you didn't push yourself during your workout nearly hard enough

For chest I only do Bench and maybe incline every so often
For back I do Pull-ups or pull-downs, t-bar rows or bent rows, and deads
For legs I do squats or leg press and some calf work (calves are a weak point from some injuries)
For shoulders I only do military press or dumbbell presses

I only isolate arms to work on bicep peaks or just to hit the tris a little extra maybe once a month, never isolate legs with leg extensions or leg curs or whatever

you are doing way way too much on squats and deads, these two exercises stress your CNS much more than any others and stressing it too much will inhibit growth as well...I'd stick to two heavy sets of about 10-15 reps each and that's it

diet is going to be the defining factor as to whether or not you gain weight though...you need to start counting macros, macros overall are more important than total calories

Having a food log will make a huge difference and you'll be surprised at just how much difference diet will make whether you are bulking or cutting

go to www.fitday.com and start a free account and you can track everything there, makes it easy....they've got pretty much every food listed and it tracks it all automatically and you can add in things like shakes that aren't listed
Click to expand...

Last Fall/Winter I went through a low-rep thing that made my strength go up (as well as my overall size) but I gained a lot of fat in the process. (Diet) I was doing 3x5 on everything, ignoring isolation exercises, going heavy every time. Doing low-rep work all the time made me hella out-of-shape for high-volume.

I also used to only deadlift once every two to three weeks. Doing it once a week, and increasing reps has made me stronger and more conditioned.

I got tired of feeling fat, so I cut down and raised reps - loosing much weight/fat in the process. (plus I bike a fixed gear bike everywhere - calve work)

I literally went from 205 to 173 in five months. It wasn't hard.

I've used Fitday on and off for awhile. I actually used it again, today. Only 12 carbs (nearly 200g of protein), which - as I'm working out tomorrow - caused me to go for some noodles.

I really watch everything I eat, I eat mostly "whole" foods with fewer ingredients or by themselves. I'm very good at it. I follow everything down to the ingredients but I just don't log. Is there really no way around it? Most of my diet is high in protein/fat and low in carbs. I time them for workout days. (to vaguely spare muscle breakdown) Sometimes I don't have them at all.

...but the message you're getting across is that I'm doing it all wrong?

There's too much stuff out there.
 
auhsoJ said:
Last Fall/Winter I went through a low-rep thing that made my strength go up (as well as my overall size) but I gained a lot of fat in the process. (Diet) I was doing 3x5 on everything, ignoring isolation exercises, going heavy every time. Doing low-rep work all the time made me hella out-of-shape for high-volume.

I also used to only deadlift once every two to three weeks. Doing it once a week, and increasing reps has made me stronger and more conditioned.

I got tired of feeling fat, so I cut down and raised reps - loosing much weight/fat in the process. (plus I bike a fixed gear bike everywhere - calve work)

I literally went from 205 to 173 in five months. It wasn't hard.

I've used Fitday on and off for awhile. I actually used it again, today. Only 12 carbs (nearly 200g of protein), which - as I'm working out tomorrow - caused me to go for some noodles.

I really watch everything I eat, I eat mostly "whole" foods with fewer ingredients or by themselves. I'm very good at it. I follow everything down to the ingredients but I just don't log. Is there really no way around it? Most of my diet is high in protein/fat and low in carbs. I time them for workout days. (to vaguely spare muscle breakdown) Sometimes I don't have them at all.

...but the message you're getting across is that I'm doing it all wrong?

There's too much stuff out there.
Click to expand...

well I'd say that you aren't doing it right if you are putting on a bunch of fat...if you are wanting to get bigger you are going to put some fat on, but if your diet is right then you should be able to keep it to a minimal amount...look into carb cycling, basically you have high carb days on heavy workout days (squats and deads), then a couple of medium carb days, and a couple of low/no carb days

Also too much cardio will impede muscle gain and can also impede fat loss
 
if I was cutting I'd rather eat a bit less and sit on the couch listening to music than on a stationary bike raising my cortisol and eating my muscles.

I keep my bodyfat low but if I ever had to cut I would lift hard mon/wed/fri and rest the other days and keep pro/fat high while keeping carbs moderate low (not cutting them completely).
 
Matsuo Munefusa. said:
are you progressing in weight on your lifts every week?
Click to expand...

Somewhat. I force myself - even if it's only 5lbs - to do a little more. If I can't do it right (proper form) AND feel it, I don't. (My max DL is 365 - did that once - I usually stick with 315-335 (medium range reps). I haven't improved for awhile. Think I might take a break though) PS: I like doing compounds without a belt to flex/improve my core. Makes me feel alive.

Matsuo Munefusa. said:
if I was cutting I'd rather eat a bit less and sit on the couch listening to music than on a stationary bike raising my cortisol and eating my muscles.

I keep my bodyfat low but if I ever had to cut I would lift hard mon/wed/fri and rest the other days and keep pro/fat high while keeping carbs moderate low (not cutting them completely).
Click to expand...

I'm kind of forced to bike everywhere as I don't own a car. I realize I'm probably burning up a lot more than I'd like to but I like to see it as a warm-up/catch-up cardio. Going to start eating more. Lately I've been trying to do things that lower my stress. (Working at a Copy Shop helps)

maakshif said:
well I'd say that you aren't doing it right if you are putting on a bunch of fat...if you are wanting to get bigger you are going to put some fat on, but if your diet is right then you should be able to keep it to a minimal amount...look into carb cycling, basically you have high carb days on heavy workout days (squats and deads), then a couple of medium carb days, and a couple of low/no carb days

Also too much cardio will impede muscle gain and can also impede fat loss
Click to expand...

I was also with this girl and we drank/went out all the time. My diet consisted of getting too much of everything (thought I'd just cut later).

I'm fairly clean now that I'm no longer with her. My mood is a lot better and I feel successful almost every time I'm in the gym.

Again - I bike because I have to. Plus I wouldn't want to be a driver.

I've read about carb-timing a few places. I feel I'm vaguely following it now. Perhaps I need to get real or get out, huh? :D
 
you sound like you are on the right track honestly

I'd experiment with losing some sets and see what happens. Most likely all those extra sets are holding back strength gains and depleting glycogen for no reason. Once you got the new stimulus in (one set is all it takes) there is no reason to keep pounding away at sets imo.

but you're doing good your progress is admirable/.
 
Matsuo Munefusa. said:
you sound like you are on the right track honestly

I'd experiment with losing some sets and see what happens. Most likely all those extra sets are holding back strength gains and depleting glycogen for no reason. Once you got the new stimulus in (one set is all it takes) there is no reason to keep pounding away at sets imo.

but you're doing good your progress is admirable/.
Click to expand...

yep I agree with this completely

you definitely sound like you are on the right track and really you seem like you know what you are doing and just need some minor tweaking, which we can all use most of the time
 
marcos?

auhsoJ said:
Because going through endless articles, message boards, stupid IRL advice, etc is a depressing waste of time (and a great stress inducer) I've decided to ask what y'all think of my routine.

MY STATS: 22, 173-178lbs (various some days), 11-13% BF, 5'11"ish. 2 years lifting without much of a lapse. (though wasn't doing it right a few times)

I've varied my routine endless since I started lifting and rarely - if ever - seriously counted marcos/calories.

I've built up to (via trial and error) a program that makes me feel sore/pumped while allowing modest (thought inconsistent) strength gains. (usually I stay the same for awhile then suddenly get a tiny bit stronger)

For diet I pretty much just focus on timing carbs (not counting to a goal but knowing that I'm eating) and reaching a certain protein g per day. (I usually go over)

One thing I've noticed about this routine is that I've lost a lot of weight (173-178 now), my abs are modestly visible and I've kept my strength since I was 205. (With exceptions to squats - but that's because of a break)

My main concern is that from "training" - my arms, chest, legs have mostly stayed the same. (with the exception of becoming more defined) I've been trying to start my first high-rep set heavier each time I get to it.

I'd rather not run my wheels.

So here goes...

Legs/Shoulders/Traps/Abs

Squat (5-10x8-10)
Leg extensions (3x10) <---if I have time
Seated shoulder presses (12, 10, 8, 6, 4, 12) (going heavier each time)
Reverse fliesLateral Raises(3x10)

Chest/Biceps/Abs

Bench (12,10,8,6,4,12)
One-armed DB incline (3x8-10)
BB curl (6x8-12) (dropping/adding weight based on how I'm feeling)

Back/Triceps/Abs

Deadlift (10,8,6,4)
Pullups (4x10-12)
Overhead DB presses (3x8-12)
Dips or Cable pulldowns (3x8-12)


Honestly, how many of you follow marcos?
Click to expand...

I don't even know what a "marco" is.

calories, grams of protein, yes....

if you're not putting on muscle and you're working our hard and regular you're lacking an excess of protein and/or:) calories... ya gotta have both to bulk....

start at a gram of protein per pound of body mass a day

8 hours of sleep
 
Dude you obviously sound like you know what you're talking about...Training and diet is all subjective and is nothing but TRIAL AND ERROR....Everyone responds differently...Are those workouts that you posted? Too many sets and too few exercises if it were me...I've seen your pictures and we have similar builds...

Unless you're an a good dose of anabolics, forget trying to get "big and ripped" at the same time....Pick one or the other....learn what foods your body responds well too....what supplements are you taking? Research Humapro by ALRI...
 
I'm starting week 3 of 500mg test c. I've since switched back to training one body part each day. I used to train like that all the time but read it only worked for juicers - and when in Rome.
 
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