Looking for some critique of my workout. Im looking to gain mass and started a Push/Pull routine. Any advice would be greatly appreciated! im also wondering at what point i should add weight.
thanks!
Pull:
BB rowing 3x10
kneeling 1 arm row 3x10
standing BB curl 3x12
hammer curl 4x10
chin up 10-15
Push
BB bench press 3x10-12
incline bench 3x10-12
bb overhead press 4x10-12
skullcrusher 4x10-12
DB tricep curl 3x10-12
pressdown 4x10-12
dips- as many as i can do
Legs
squat 3x10
thigh extension 3x12
standing toe raises 4x12
deadlift 3x12
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Results 1 to 10 of 10
Thread: Som criticisms please
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11-19-2012, 08:37 PM #1
Som criticisms please
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11-19-2012, 09:36 PM #2Registered User
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Originally Posted by ascopino
Adding weight:
I would figure you should always find a new way to stress the muscles- so increase reps (to a point- what point that is is debatable but I find 12 to be about the max depending on the muscle group- bigger muscles or more compound lifts I try to stop at 8 or 10 reps); shorten time in between sets; or work your way up to a "rep max" (say, 12 reps for bicep work) then when you can handle that easily, drop the reps and add weight (if you were doing say dumbell hammer curls at 5 sets of 12, 30 lbs, drop to sets of 8-10 at 35-40)
Just examples. I am always looking at the last couple workouts with a muscle group, seeing the rep count, set count, and weight, evaluating, and adding to it in SOME way. Sometimes I will change it up completely and go the "other" way, drop the weight a good bit and go up in reps, sets...
Others on here surely have more experience, but mostly, you should be analyzing and adding SOMETHING all the time.Nobody improves without trying. Period.
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11-20-2012, 05:58 AM #3Registered User
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Ascopino: what is your lifting experience??
Lift as MUCH as you can, for as MANY reps as you can,
while in complete control of the exercise.
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11-20-2012, 06:14 AM #4Kicking sarcopenia's azz
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I'd put those deadz on pull day if I was you. Too much tricep work for a noob. Keep adding weight till you can't get your reps. Go for it.
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11-20-2012, 06:16 AM #5I'm a Swifty Now
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Good advice there.Originally Posted by ljimd
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11-20-2012, 06:29 AM #6Registered User
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Cut out some of the tricep work and add in another shoulder exercise. You could do laterals, upright rows (if they don't stress your rotater cuffs too much, or shrugs). I'd also add in a hamstring exercise such as leg curls or stiff-legged deadlifts and move the regular deads to back day. (If you do deadlifts on back day, you might think about doing them every other week assuming you do stiff-leg deadlifts on another day. It would probably stress your lower back too much). JMO...
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11-20-2012, 07:59 AM #7
Thanks everyone! some good advice here!
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11-20-2012, 09:13 AM #8Registered User
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your welcome, but you haven't answered my question, again, what is your lifting experience? where are you "at" .....and how old are you...Originally Posted by ascopino
thank you...Lift as MUCH as you can, for as MANY reps as you can,
while in complete control of the exercise.
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11-20-2012, 06:35 PM #9oh sorry, Im 37 and have been going to the gym regularly for about 3 years. been doing mostly iso lifting but it's time to get serious and see how far I can push myself. Far as where Im "at" I'd consider myself still a novice but would like to change that. Started 2 protein shakes per day and orange triad multi.Originally Posted by JOHN GARGANI
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11-21-2012, 02:34 AM #10Registered User
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Originally Posted by ascopino
okay, much more to go on with this info...
3 years is a good amount of time. I am not crazy about push pull, in particular....nothing wrong with Iso's either, however, the first movement or two of each body part should always be a basic compound movement, and , I am favorable to a pyramid styled approach to that first exercise.
after 3 years, you should now be doing a bit more for certain body parts, for example, 3 sets each of a movement is not nearly enough to work back. And as already pointed out by another replier, there is no work for the lateral and rear delts in there...Lift as MUCH as you can, for as MANY reps as you can,
while in complete control of the exercise.
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