I know you're all probably sick of these posts this time of year...but this is my routine I've been doing for the past 2 weeks and it has been kicking my butt thus far, but I'm quite pleased with it at the same time. Although I'm in good shape, I'm rather new to any consistent form of lifting, and my squat/bench max's both hover in the 150-160 range currently, if it helps at all. Most of the workout is moderately based off of 5x5 style of training with lots of compound movements, but also focusing on dividing workouts between push/pull/leg days. I'm def open for suggestions. My biggest concerns are overtraining, missing key exercises, and figuring out when/where to work in abs/cardio without taking away from the strength training aspect, which is my main goal. Thanks for any help you can offer.
Sunday (Chest/Triceps)
Bench or Decline Bench 5x5 (alternate weekly)
Overhead Press or Incline Bench 5x5 (alternate weekly)
Vertical Rows 3 sets
Tricep pushdowns or skull crushers 3 sets (alternate weekly)
Flies or dips 3 sets (alternate weekly)
Burnout pushups
Tuesday (Legs 1)
Squat 5x5
Weighted Walking Lunges 5x5
Calf Raises 5 sets
Leg Press 5x5
Leg Extensions 5 sets
Thursday (Back/Bicep)
Burnout pullups (x2)
Burnout chinups (x2)
Barbell curls 3 sets
Seated weighted rows 4 sets
Lat Pulldowns 4 sets
Shrugs 3 sets
Hammer curls 3 sets
Friday (Legs 2)
Deadlift 5x5
Split squats 3 sets
Calf raises 5 sets (machine)
Stationary weight lunges (5x5)
Hamstring curls 5 sets
|
-
01-15-2013, 07:05 PM #1
Workout advice...Don't want to overtrain
-
01-15-2013, 07:30 PM #2
- Join Date: Dec 2008
- Location: Silver Spring, Maryland, United States
- Age: 38
- Posts: 901
- Rep Power: 376
IMO scrap the workout and do Starting Strength or StrongLifts 5x5 and gradually transition to JasonDB's novice routine. JasonDB's is in the stickies and the other two are easily found in a google search.
There's nothing all that wrong with the routine you have. You're not missing any key exercises, and other than the 5x5 deadlifts I don't really see a huge risk of overtraining. If anything you'd be undertraining a lot because of the reduced frequency on your key exercises. On either of the routines mentioned you'd go from squatting once to squatting 3x a week, pressing once to 3x a week, and deadlifting once to deadlifting 1.5x a week. Overall volume is less, but frequency and rapid progression are more important as a beginner. Because they're full body, systemic stress on your CNS is greater spurring faster gains in beginners in particular.
Starting Strength is best for overall strength by a decent margin and you do gain some mass, but for a bodybuilder style physique SL to JDB's is better. Depends on your goals. Not trying to **** on your routine, I just think you should make gains 3 times a week while you can, and do a program like that when you are unable to make such rapid gains.
-
01-15-2013, 07:53 PM #3
Yeah, I figured that's the response I'd get to be honest. Both beginners programs you mentioned I've looked at quite a bit (and naively went past them). I may switch to stronglifts 5x5 for 6-10 weeks, or until progress slows, and then go back to this later as a starting point for what I need work on. I guess I just needed to hear it from someone else. Thanks.
-
01-15-2013, 08:00 PM #4
Similar Threads
-
Let's talk - Natural Mr Olympia gives advice
By cnock in forum Professional BodybuildingReplies: 3788Last Post: 01-17-2024, 12:25 PM -
Ok to train arms twice a week? No gains, don't want to overtrain.
By nmocc in forum ExercisesReplies: 28Last Post: 10-30-2013, 08:24 PM -
Need workout advice
By sleekll in forum Workout ProgramsReplies: 1Last Post: 04-18-2009, 06:47 AM -
Bulking goals and workout routine questions
By aeronautica86 in forum Workout ProgramsReplies: 8Last Post: 03-08-2008, 09:09 AM -
I don't understand why I want to quit!!
By fitness4fun in forum Female BodybuildingReplies: 23Last Post: 11-02-2005, 04:15 PM
Bookmarks