Is my work out the right one?

[Sgt.Rock]

Hello to everybody on the forums.


Now, I started working out about 3-4 months ago and am pleased with the gains I've gotten, but I like to second guess myself on things I haven't thoroughly researched (or there are varying opinions), so I was hoping yall could give me a sort of consensus for the right path.


What I'm looking to get out of my routine is maximum strength with minimum bulk (I know, I know, this is a body building forum, but going through alot of the articles, it seems pretty diverse). In fact, if I could get twice as strong as I am and still look and weigh as much as a do, I would be happy as hell (I know a pipe dream, you'll get more muscle inevitablly, but hey). Its not that I'm against getting that nice strong look, its just that I want maximum performance from everything I have.


Here's what I've been doing so far. For about the first month, I did this pyramid thing (12,10,8,6,12) that I read in a book. From reading some articles, what I can make out is that was endurance with little mass (still good). About halfway, I started what I've read to believe is strenght with little mass, which is 3 sets of 5 reps. Now in terms of the individual excercises and break up of the week, this is what it looks like:

Monday: Chest and Triceps

Bench Press
Machine Press (slight incline and in a seated position) 3x5
Dips 3x5
Tricep machine 3x5

Tuesday: Back and Biceps

Back rows 3x5
Seated row machine 3x5
Dual axis pull downs 3x5
Lat pull downs 3x5

Wednsday: Aerobic

Generally at the fat burning rate, 65% (I've read that this helps with muscle repair and recovery)

Thursday: Shoulders

Shoulder shrugs 3x5
Arm raises 3x5
Shoulder Press 3x5

Friday: Lower Body

Leg press 3x5
Leg curls 3x5
Weighted Ab machine 3x5
Oblique machine 3x5
Calf raises (seated or standing) 3x5
Glute machine (crunch legs outward) 3x5
Inner Thigh machine (crunch legs inward) 3x5
Lower back machine 3x5

Saturday: Aerobics

Same as Wednsday

Sunday: Off day


My diet is as good as I can get it (dorm food) and I've made sure to get sufficient protein. I've been taking some Muscle milk and Syntha 6 to cover any lack in protein and nutrients. Though I am against taking creatine and steroids.

I don't feel sore going into any of these workout routines, since I believe Im minimizing cross training and maximizing time to recover.

So far doing this, I rose my leg press rep weight from 290 to 470 and I haven't gained a pound yet (I weigh 170, though Im noticably more toned now). Im quite happy with the lack of muscle bulk gain (at least for now) and generally things seem to be working out right.



Really I would like second opinions on how this is going or should be.

[Sgt.Rock]

bump, got knocked off the front page

[latin666]

Yeah looking at your workout, it does look alot like mine, altho i do cardio for 15 min every day and break 2 days. I just posted a thread complaining about my lack of solid gains, but yeah I did gain strength so i guess i should stop complaining.

I looks like you are making the most of the food and time u have, altho i am abit confused as to why u are againt creatine (its legal u know). Personaly, im against creatine because it simply doesnt work on me and i tried them all.

If anything i can only say you should work only 4 days, less then an hour, but pushing it really hard and amking them count. If you're not sore, you aint working hard enough Also you dont say how many reps and set u do, maybe you should look into the patternms of your workout as it can significantly impact the results.

have fun

[Sgt.Rock]

For the creatine and steroids, it's kinda a matter of principle. I know I'll probably get flamed and what not, but to me, it almost feels like cheating. I get great satisfaction in knowing that through hard work and determination, I was able to improve myself.

Really, I guess it would be just a biased opinion on my part. It just doesn't feel "right" to me, if you know what I mean. I know that creatine would probably get me to my end goal quicker, It's just I want to take the route that gives me the most experience and takes me through more hard work.

Kinda funny, I know, but its hard to explain.


BUT, onto the workout.

Generally, my main work out is only 4 days (actually working a specific body area, not cardio) and I try to keep my workout under an hour (I read that any longer isn't good for you).


For all my excercises, I do 3 sets of 5 reps each, which, again, I read is gaining maximum strength with minimum bulk (well 2-5). I give about 2-3 minutes time between sets of reps (I read that this is optimum for getting maximum output into each set). I try to push myself to the point that on each set, I'm about to fail or do on the 5th rep.

About the soreness, I'm pretty sore 1-3 days after the day (with no soreness at all about 4-6 days after), but since its about a week between muscle groups and what feels to be a minimization of cross training, I'm able to fully recover before I return to that particular muscle group.

[:::JMANN:::]

For the creatine and steroids, it's kinda a matter of principle. I know I'll probably get flamed and what not, but to me, it almost feels like cheating.

i got bad news then, you better stop eating cause creatine is in meat, oh and you might as when stop taking in fat and cholesterol, we wouldn't want your body to be able to produce more testosterone, that wouldn't be fair either.

on a serious, creatine is defnitely not cheating, it's like saying you're not going to eat protein becuase that builds muscle unfairly too, doesn't make sense. if you are against steroids that's fine, nothing wrong with that, but i just don't see how you could view other natural and legal supplements as cheating, but if that's your view so be it. i'll still try and give my opinion.

if you are looking for maximal strength gains with little size gain then i would focus on a strength program that has higher frequency of lifting with lower volume like the 5x5 program. hitting each body part once a week is better for size than strength imo, and that's exactly the opposite of your stated goals. this means training 3-4 days a week but hitting each muscle 2-3 times. you could do a 4 day upper/lower or push/pull routine that hits everything twice or a 3 day fullbody that hits everything 3x, which has been very good to me as far as strength gains go. if you wanna take a peek at my journal feel free. it's 3 days, A/B/A workouts, done m/w/f.

[Sgt.Rock]

lol, I know, I guess its really just a quirk of mine more than anything.



But allright, I'll look into this 5x5 thing, as well as your journal.

Though, do you know why, scientifically, working muscle groups so frequently is better for strength and that once a week is better for volume? Just curious, since I really don't know that much and have been trying to piece things together to get whats right for me.

[:::JMANN:::]

lol, I know, I guess its really just a quirk of mine more than anything.



But allright, I'll look into this 5x5 thing, as well as your journal.

Though, do you know why, scientifically, working muscle groups so frequently is better for strength and that once a week is better for volume? Just curious, since I really don't know that much and have been trying to piece things together to get whats right for me.

i know the studies are out there, but don't have links for them. low volume allows you to recover quicker and have more frequent training sessions, allow your muscles to become more efficient (strength) where as higher volume, takes longer to recover from, tears down the muscle more, and forces it to grow back bigger, and sure there is some strength gains as well, but not to the extent that lower volume and higher frequency would. just the same as low volume adds size, but not to the extent that high volume does. (for the most part) that's why many mass routines are generally high volume once a week training routines.

[Sgt.Rock]

bump, just hoping to get a few more opinions while I crunch the information I've got.