Calling all experienced lifters - info needed to critique workouts

kitarpyar · 10-24-2009, 10:22 PM

All the experienced lifters who contribute here, please post in this thread and let everyone know what sort of information you are looking for if someone asks you to critique his/her workout program.

I agree that the stickies have lots of info and good programs. But should someone still make their own programs, what information should he/she post so that you think it is worthwhile for you to critique the routine.

Respond only if you are a pretty experienced lifter who has a few years of consistent lifting experience under your belt. Other noobs, and inexperienced folks (me included), let's just sit back and read the responses / bump the thread if need be.

trulyhuge1 · 10-24-2009, 10:39 PM

Quote:

Originally Posted by kitarpyar

All the experienced lifters who contribute here, please post in this thread and let everyone know what sort of information you are looking for if someone asks you to critique his/her workout program.

I agree that the stickies have lots of info and good programs. But should someone still make their own programs, what information should he/she post so that you think it is worthwhile for you to critique the routine.

Respond only if you are a pretty experienced lifter who has a few years of consistent lifting experience under your belt. Other noobs, and inexperienced folks (me included), let's just sit back and read the responses / bump the thread if need be.

Ask me a question.

ironwill2008 · 10-25-2009, 09:40 AM

A few minumum pieces of information to post:

*How long you've been training, with no layoffs. It's of no value to post that you "used to work out 2 years ago."

*Your stats (height, weight, approx. bodyfat %). Don't post that you're 6% bodyfat. If you do, you'll have zero credibility, and will be taken for a troll. If your bodyfat % actually is that low, you need to be giving advice, not asking for any.

*The routine you're doing now (if you have one), and how long you've been on it. List exercises, sets, reps, and the weights you're handling, with good form.

* Your results from that routine. List how much weight you've gained since you used the posted routine.

*Available equipment. Are you training at home with a Swiss ball and one dumbbell, or what?

* Any medical limitations. Do you have bad shoulders; is there any exercise that causes joint pain, etc?

*Anything else you can think of that may be relevant.

This list isn't intended to be all-inclusive; it's off the top of my head.

CookAndrewB · 10-26-2009, 09:04 AM

To add to IW:

* tell me your goals

* I would like to know about rest habits and the activity level of the other 22-23 hours of your day outside of the gym

* When you talk about your diet, I want to know just how anal you are about this stuff. Do you measure and weigh your food, or do you just guess at it? When I eat cereal before bed I dump a huge bowl full. I don't weigh or measure, but then I'm also not trying to tell myself this is a single serving when I'm actually eating 3-4 servings at a sitting. We aren't talking a cup of cereal and a cup of milk, and I know it. If you DON'T know that, then no amount of advice is going to solve your weight loss/gain issues since your idea of a serving size or how many cals you are taking in is all hosed up. Frankly, I think 90% of this entire website is in some kind of diet conflict, too much, too little, and the training aspect is actually a minor role in all of this.

Dave76 · 10-26-2009, 09:08 AM

How do you plan to progress on your proposed workout? Have you even given any thought to how you'll add weight to the bar, add reps, add something? It does no good to do the same exercises, sets, reps, weights for weeks on end.

Don't tell me you'll add when you "think" you can. That's not a plan.

CookAndrewB · 10-26-2009, 09:48 AM

Quote:

Originally Posted by Dave76

How do you plan to progress on your proposed workout? Have you even given any thought to how you'll add weight to the bar, add reps, add something? It does no good to do the same exercises, sets, reps, weights for weeks on end.

Don't tell me you'll add when you "think" you can. That's not a plan.

Honestly, if they have ever thought of even adding 5lbs "now and again" I would be impressed. I get the impression that most people don't even think that far ahead. A bad plan is one thing, but NO plan is what I usually see.

kitarpyar · 10-26-2009, 04:29 PM

bumping up this thread for the benefit of anyone who is thinking of starting a "rate my routine thread".

brudman · 10-28-2009, 02:59 PM

Quote:

Originally Posted by kitarpyar

bumping up this thread for the benefit of anyone who is thinking of starting a "rate my routine thread".

Ironwill, Cook, and Dave basically have it covered. If guys posted half the things listed there, they would get ample responses.

My only add to the list:

-Be concise.
-In addition to goals, why you are lifting. Do you want to be big? Or do you want to be big for football?
-Be open minded. You don't know enough to make your own program by yourself, and therefore you don't know what advices you'll receive. Accept what you are given as someone took time out of their day to help you get started.

glwanabe · 10-28-2009, 03:07 PM

Quote:

Originally Posted by brudman

Ironwill, Cook, and Dave basically have it covered. If guys posted half the things listed there, they would get ample responses.

My only add to the list:

-Be concise.
-In addition to goals, why you are lifting. Do you want to be big? Or do you want to be big for football?
-Be open minded. You don't know enough to make your own program by yourself, and therefore you don't know what advices you'll receive. Accept what you are given as someone took time out of their day to help you get started.

Agreed!!

Especially about being concise.

Dave76 · 10-28-2009, 04:13 PM

Speaking of being concise, one thing that is not needed is a list of every supplement you take, have taken, or plan to take in the future.

GuyJin · 10-28-2009, 05:00 PM

Outside of what Ironwill, Cook and Dave76 have said--and I'd rep all of you again if I could--the only thing I'd add (again) is think about progression. Are you planning for that and planning for deloads (when necessary)? Are you taking into account what you do nutrtion-wise will affect muscle growth/strength? (That's sort of echoing Cook's post, but there it is). If more guys thought about what they did and planned it out--no matter what kind of system they use--then there'd be a lot less repetition here...

Wildtim · 10-28-2009, 05:18 PM

One more thing be legible. A routine is pretty easy to post as a list with one exercise per line. If you post a 15 exercise workout in one solid block of text I'm not wasting my time deciphering it.

This is a little more advanced programing wise, but if this is a single month workout as part of some larger plan we need to know that. This is the type of thing a PT might put you on. For instance they might have you doing leg extensions and curls this month, because you haven't moved a weight in 20 years and are obese, they want to get you moving and loosen up the rusty joints. Then next month they might progress to leg press and body weight squats, only moving you up to parallel squats with weight a few months down the road when your flexibility issues have been solved and your body can actually do them. I really worry about this one every time I see "My Pt put me on this plan, is it good" posts.

JustinSulham · 10-29-2009, 10:37 AM

I think one important thing not yet touched on (if it was and I missed it I'm sorry) would be the diet aspect of ones life while looking for assistance for their routine/critique for their routine.

More or less we can all talk until we're blue in the face about training, but if a noob or an intermediate lifter is looking for information on tweaking their routine, or in need of a critique, and we don't know how their eating, how can we help. Example below:

Newb: "Hey guys I have this routine...etc. I'm looking to lean out while maintaining mass, currently weigh in at 155lb (they almost always weigh under 175lb or so). Any help would be appreciated, see my routine below (insert routine for leaning out while keeping mass)".

We then ask them about eating and find out they skip breakfast, have a sh*t lunch and no post workout meal whatsoever, yest want to "maintain" while "leaning out". Without knowing how their eating we experienced lifters cannot fully help them reach their goals.

My $.02 anyways.

slpyne · 10-29-2009, 12:49 PM

One thing that I would add... Proofread!

bigtallox · 10-29-2009, 12:59 PM

Quote:

Originally Posted by kitarpyar

All the experienced lifters who contribute here, please post in this thread and let everyone know what sort of information you are looking for if someone asks you to critique his/her workout program.

What are your goals?
How old are you, how tall are you, how much do you weigh?
How long have you been lifting?
What does your current training consist of?
What are your current maxes for squat, bench, deadlift?

JustinSulham · 10-29-2009, 07:24 PM

Previous injuries would be useful information as well.

JustinSulham · 10-30-2009, 10:28 AM

Quote:

Originally Posted by kitarpyar

bumping up for the morning crowd.

Just keep bumping, some threads take a while to hit but once they do they catch fire!

CookAndrewB · 10-30-2009, 11:08 AM

One other thing that REALLY gets me interested to help out is some evidence that the OP has done a bit of research. There is a big difference between:

"I want to start Madcow's 5x5, someone post the routine"

...and

"I have been reading up on Madcow's 5x5. I currently don't feel comfortable with back squats as I work out at home and have yet to purchase a power rack BUT I understand the importance of leg work and I have seen that front squatting may be a suitable substitute for the time being. What is the best way to get the bar into position?"

See? I'm all over the second post with helpful info. The first guy would be lucky if he gets a "Use Google ya dipsh!t"

kitarpyar · 10-31-2009, 06:25 PM

another bump

ironwill2008 · 11-01-2009, 10:18 PM

Bump-O-Rama

grim83 · 11-02-2009, 10:39 AM

Quote:

Originally Posted by CookAndrewB

One other thing that REALLY gets me interested to help out is some evidence that the OP has done a bit of research. There is a big difference between:

"I want to start Madcow's 5x5, someone post the routine"

...and

"I have been reading up on Madcow's 5x5. I currently don't feel comfortable with back squats as I work out at home and have yet to purchase a power rack BUT I understand the importance of leg work and I have seen that front squatting may be a suitable substitute for the time being. What is the best way to get the bar into position?"

See? I'm all over the second post with helpful info. The first guy would be lucky if he gets a "Use Google ya dipsh!t"

thats one of the biggest man, another one that isn't so much something that needs to be in the post as it is just a personal criteria is to be willing to take criticism. when ever i see the words "i know" in a post i just move on, because 9/10 this guy isn't going to listen anyways, and I really cant stand the ******* who asks for help and then attacks the guy trying to help, I know from personal experience that someone with some age rarely accepts solid advice from a younger person, i mean i am 17, but i had to drop my age off the info so that i wasn't discriminated against.

DavisForman · 11-02-2009, 10:50 AM

Quote:

Originally Posted by CookAndrewB

See? I'm all over the second post with helpful info. The first guy would be lucky if he gets a "Use Google ya dipsh!t"

Lucky if it came from you, a miracle if it came from chaos lol!

I don't know, your post made me think of his, ummmmm, tough love (?) posts

kitarpyar · 11-03-2009, 09:32 AM

bump again

kitarpyar · 11-04-2009, 10:40 AM

Quote:

Originally Posted by kitarpyar

bump again

... and yet again

grim83 · 11-04-2009, 10:51 AM

kitar imho you already got a fair amount of replies to a rather narrow topic, we're lifters not writers lol

CookAndrewB · 11-04-2009, 11:01 AM

Quote:

Originally Posted by grim83

when ever i see the words "i know" in a post i just move on,

Quote:

Originally Posted by grim83

I know from personal experience ...

Moving on...

You are 17? Negz

Quote:

Originally Posted by grim83

kitar imho you already got a fair amount of replies to a rather narrow topic, we're lifters not writers lol

He is trying to keep this high so those people who aren't answering can read our responses. Wonder if it is working...

grim83 · 11-04-2009, 01:59 PM

Quote:

Originally Posted by CookAndrewB

Moving on...

You are 17? Negz

He is trying to keep this high so those people who aren't answering can read our responses. Wonder if it is working...

probably not.... i know

kitarpyar · 11-04-2009, 05:39 PM

Quote:

Originally Posted by grim83

kitar imho you already got a fair amount of replies to a rather narrow topic, we're lifters not writers lol

haha, bumping it for the benefit of those who post 'rate my routine' threads, if they bother to read thru the replies.

DavisForman · 11-04-2009, 06:27 PM

Quote:

Originally Posted by slpyne

One thing that I would add... Proofread!

YES! Just saw this post. I LOATH posts that you have to take one sentence at a time to decipher due to the poster using far too much slang and simply not caring to take his time to ensure it makes sense.

And please use periods. Makes it much easier to read. No sentence should be 500 words long

grim83 · 11-04-2009, 09:04 PM

Quote:

Originally Posted by DavisForman

YES! Just saw this post. I LOATH posts that you have to take one sentence at a time to decipher due to the poster using far too much slang and simply not caring to take his time to ensure it makes sense.

And please use periods. Makes it much easier to read. No sentence should be 500 words long

what if its 499