Ok so I pretty much have a routine where I combined strength and hypertrophy into one and would like you guys to take a look at it and let me know what ya think! Thanks!
(Push) Chest tric shoulder:
Flat Bench Press: 2 sets of 5, then 3 sets of 8-12
Incline press: 1 set of 5, then 2 sets of 8-12
Military shoulder press: 3 sets of 8-12
Upright rows: 2 sets of 8-12
Skullcrushers: 3 sets of 8-12
16 sets total
(Pull) Back and Bicep:
Pullups: 3 sets of 5
Barbell curls: 4 sets of 8-12
Lat Bent rows: 5 sets of 8-12
Hammer curls: 3 sets of 8-12
15 sets total
(Lower) Legs and abs:
Squat: 3 sets of 5
Deadlift: 3 sets of 5
Ab crunches: 3 sets of 8-15
Reverse crunches: 2 sets of 8-15
11 sets total. (I only want my squats and deadlifts to get strength, not muscle mass for now)
I never go to failure on any of my sets or reps. I go shy of 1-2 reps before failure.
I rest about 1-2 minutes between sets.
And I have no rest days. I do Push, pull, lower, repeat. Push, pull, lower etc. Never taking a rest day unless I feel I absolutely need it.
So please tell me what you guys think of this routine. Anything that needs to be added or taked away.
Am I doing enough sets for my muscles?
Should I go to failure on my last sets?
Is this getting me more strength than hypertrophy this way? Or more hypertrophy than strength?
Etc
Thanks guys I really appreciate anyone that takes the time to read this and help me out!
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01-13-2013, 01:44 PM #1
Combining strength and hypertrophy? Review my routine!!
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01-13-2013, 01:46 PM #2
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01-13-2013, 01:47 PM #3
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01-13-2013, 01:47 PM #4
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Not really gonna tell you if your routine is good / bad, because you have to find something that works for you. I don't have your body nor do I resopnd to exercises and rep-ranges and all of the such like you do, so that's on you to decide.
The only thing I can really recommend is you should not do both deadlifts and squats, heavy, on the same day. Do your deads on back day and stick with the squat on leg day. Don't do both on leg day.
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01-13-2013, 02:00 PM #5
I actually like it, except I would not do deads and squats on the same day and I feel you need another back movement.
Why not do your order like this:
Chest/tri/shoulders
Legs
Back/bi and put deads on back day. That way it wont interfere with your squat.Bench Press - 225x18 // 275x8 // 330x1
Squat - 385x7 // 445x1
Overhead Press - 135x20 // 225x1
Deadlift - 385x11
Bodyweight OHP for reps!
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01-13-2013, 02:15 PM #6
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01-13-2013, 02:20 PM #7
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01-13-2013, 03:30 PM #8
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01-13-2013, 03:40 PM #9
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01-13-2013, 03:55 PM #10
Thats dumb. The "just eat and lift" people are starting to piss me off, yes we all know with progressive overload and food you will build mass blah blah blah but it really is - or at least, becomes - more complex than that. You have to place special emphasis on the parts that are lagging, you have to prioritize certain movements, you have to give yourself enough recovery and yes you need a routine that will enable you to do all of that. Just telling someone to "lift" means nothing and does nothing to help that person.
OP if you wanna do deads after squats, be my guest. I wouldnt since your dead will suffer from it but it wont kill you. I would add in another back movement though.Bench Press - 225x18 // 275x8 // 330x1
Squat - 385x7 // 445x1
Overhead Press - 135x20 // 225x1
Deadlift - 385x11
Bodyweight OHP for reps!
★★ Buddhist Crew★★
"How is it possible that a being with such sensitive jewels as the eyes, such enchanted musical instruments as the ears, and such fabulous arabesque of nerves as the brain can experience itself as anything less than a god?" - A.W.
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01-13-2013, 10:11 PM #11
"Routines arent that important"
Thats the most pathetic thing I ever heard.
Im not gonna bother to waste my time just lifting whatever in the gym without a good routine... I mean who the hell does that? People that don't taking working out seriously I guess and just start lifting random things in the gym...
Thanks for this post.
And why exactly would my deadlift suffer from my squats? Squats focus mostly on legs. Deadlift, mostly on lower back.
I dont see a problem with it.
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01-13-2013, 10:16 PM #12
- Join Date: Mar 2010
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Your squat will suffer for several reasons. One, you're gonna waste a TON of energy doing deadlifts. It is taxing on your body as hell. Two, deadlifts work your hams. And three, your lower back is worked during squats as well. Mainly, its just the energy youre gonna use to do deads and the hamstrings
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01-13-2013, 10:33 PM #13
srs. just lift. if u wanna work on ur quads, it wont matter if u r squatting or using the leg press machine.
Pretty much any routine will do you good somehow. Sure it would be great to have the best, bulletproof routine, but each person reacts to different exercices in different ways. Things are quite simple, and people make it hard.
Just lift.
to the commnet about lifting rocks
when u lift a rock, rnt u deadlifting? good.
srs. Just lift, try to use compound movments (not cuz ppl here think those r the only important ones, but cuz they work ur body as 1, not "divided", and will save u some time).
We always recommend SS, or those routines for a reason, people do stupid things when they need to think for themselves. No pre-made routine will be the best option FOR YOU. Use ur brains, and lift, not that hard.There is always some madness in love. But there is also always some reason in madness. Friedrich Nietzsche
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01-14-2013, 07:54 AM #14
You're thinking about this WAY too much.
Just pick one of the routines that are recommended (there are literally **** tons).. it's seriously that simple, and I don't know why you're trying to complicate it so much.
Not everyone wants to become a bodybuilder in this section, in fact I doubt that even 1% do. The only lagging parts I'd be concerned about are hamstrings and rear delts, etc.. things that can cause issues if they're not strong enough.
I've literally seen 100's of threads from 100's of different people confused on which routine to pick, which routine is optimal, which routine would give them the quickest gains.. worse than that, I've seen many who keep routine hopping for no reason.
It's not rocket science, just pick a routine and do it.
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01-14-2013, 07:55 AM #15
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01-14-2013, 08:10 AM #16
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01-14-2013, 08:43 AM #17
I think the "lift, eat and rest" is great' but completely dependent on knowledge. I can't imagine where I'd be right now if when I started lifted I had managed to study what I could do to optimize my results. Yeah, "just lift" works, but "let's see what I can do to lift more efficiently works way better.
S58, your routine is actually really good, specially because strenght helps in hypertrophy. With progressive overload you'll be able to reach both your goals after a while. However, I would consider replacing the skullcrusher with dips or cgbp.
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01-14-2013, 09:32 AM #18
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01-14-2013, 09:35 AM #19
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01-14-2013, 06:48 PM #20
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01-15-2013, 06:58 PM #21
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01-15-2013, 07:06 PM #22
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01-16-2013, 07:39 PM #23
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01-16-2013, 08:29 PM #24
Not a bad routine. Why don't you just follow one that is well known and works?
But I would definitely add another back movement on back day and possibly do deads on back day. Throw in Romanian deads on leg day or stiff leggedsElite Powerlifter
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01-16-2013, 09:03 PM #25
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01-16-2013, 10:08 PM #26
Haha.. basically, if you need a lot of advice on how to make a routine, then you're better off doing one that's proven effective.
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01-16-2013, 10:35 PM #27
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01-16-2013, 10:36 PM #28
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01-17-2013, 07:42 PM #29
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01-17-2013, 08:05 PM #30
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