My training program

[Phil D]

Iv just made a new training program for myself, please give comments or suggest alterations. The exercises arent in the order il be doing them (im going to order them from largest muscle group to smallest for each day)
My goal is muscle hypertrophy and increasing strength

Day 1_______Exercise____________Sets/Reps
Abs_________Sit ups_____________2 x 30 of each
____________Crunches
____________Raised leg sit ups
____________Side raises
Chest_______Bench Press________5 x 10
____________Flies______________5 x 10
Back________Incline Reverse Flies_5 x 10
Triceps_____Tricep Pushdowns____3 x 10 of each
____________-Normal Grip
____________-Wide Grip
____________-Reverse Grip
Shoulders___Shoulder Press________5 x 10
Lats________Lat Pull down________5 x 10


Day 2
Abs________Weighted Crunches____5 x 20
Quads______Squats______________5 x 10
___________Leg Extensions________5 x 10
Lower Back__Deadlifts_____________5 x 10
Hamstrings___Hamstring Curls_______5 x 10
____________Weighted Lunges______2 x 20 (alternating legs)
Calves_______Weighted Calf Raises__5 x 10

Day 3
Abs________Sit ups_______________2 x 30 of each
___________Crunches
___________Raised leg sit ups
___________Side raises
Chest______Incline Bench Press_____5 x 10
Back_______Wide Grip Pull-ups______5 x 10
Biceps______Preacher Curls_________3 x 10
Triceps_____Skull Crushers__________5 x 10
___________Dips__________________3 x 10
Shoulders___Upright Row____________5 x 10
Lats________Lat Pull Down__________5 x 10

Day 4
Abs________Weighted Crunches______5 x 20
Chest______Dumbbell Chest Press_____5 x 10
Back_______Incline Dumbbell Row_____5 x 10
Shoulders___Shoulder Press__________5 x 10
Biceps______Barbell Bicep Curls_______3 x 8 of each
____________-Close Grip
____________-Wide Grip
____________-Reverse Grip
Triceps______Kick Backs_____________5 x 10
____________Dips__________________3 x 10


yeah so that bout it, il also be doing karate 3 times a week and running 1 or 2 times a week. So any thoughts??

[jkarate212]

That program is terrible. You are working your chest, back, biceps, shoulders, and triceps 3 days a week, and your abs 4 days a week. Definitely over training, and you'll see little and most likely no results.

Go with a proven program that works.
If you've got very little lifting experience to date:
http://forum.bodybuilding.com/showthread.php?t=712752
More in depth on that program: http://forum.bodybuilding.com/showthread.php?t=998224

5x5: http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

If you MUST do a split: http://forum.bodybuilding.com/showthread.php?s=&threadid=143006

You'll find better results with a full-body program however: http://www.t-nation.com/readTopic.do?id=508031

Order in which would work best for you:
Start with rippetoes to increase your main lifts (very successful program_
Otherwise do 5x5
Worry about splits after all that.
Full-body would be better for you though (after you've done your starting routines i.e rippetoes/madcow 5x5

Make sure you READ about the program first.

[rock_ten]

That program is terrible. You are working your chest, back, biceps, shoulders, and triceps 3 days a week, and your abs 4 days a week. Definitely over training, and you'll see little and most likely no results.

Go with a proven program that works.
If you've got very little lifting experience to date:
http://forum.bodybuilding.com/showthread.php?t=712752
More in depth on that program: http://forum.bodybuilding.com/showthread.php?t=998224

5x5: http://www.geocities.com/elitemadcow...Linear_5x5.htm

If you MUST do a split: http://forum.bodybuilding.com/showth...hreadid=143006

You'll find better results with a full-body program however: http://www.t-nation.com/readTopic.do?id=508031

Order in which would work best for you:
Start with rippetoes to increase your main lifts (very successful program_
Otherwise do 5x5
Worry about splits after all that.
Full-body would be better for you though (after you've done your starting routines i.e rippetoes/madcow 5x5

Make sure you READ about the program first.

[Phil D]

That program is terrible. You are working your chest, back, biceps, shoulders, and triceps 3 days a week, and your abs 4 days a week. Definitely over training, and you'll see little and most likely no results.

Go with a proven program that works.
If you've got very little lifting experience to date:
http://forum.bodybuilding.com/showthread.php?t=712752
More in depth on that program: http://forum.bodybuilding.com/showthread.php?t=998224

5x5: http://www.geocities.com/elitemadcow...Linear_5x5.htm

If you MUST do a split: http://forum.bodybuilding.com/showth...hreadid=143006

You'll find better results with a full-body program however: http://www.t-nation.com/readTopic.do?id=508031

Order in which would work best for you:
Start with rippetoes to increase your main lifts (very successful program_
Otherwise do 5x5
Worry about splits after all that.
Full-body would be better for you though (after you've done your starting routines i.e rippetoes/madcow 5x5

Make sure you READ about the program first.

[rock_ten]

yea, I was repeating it because it I agree with it, not just for that lolzrepeatthepost thing

[Phil D]

That program is terrible. You are working your chest, back, biceps, shoulders, and triceps 3 days a week, and your abs 4 days a week. Definitely over training, and you'll see little and most likely no results.

Go with a proven program that works.
If you've got very little lifting experience to date:
http://forum.bodybuilding.com/showthread.php?t=712752
More in depth on that program: http://forum.bodybuilding.com/showthread.php?t=998224

5x5: http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

If you MUST do a split: http://forum.bodybuilding.com/showthread.php?s=&threadid=143006

You'll find better results with a full-body program however: http://www.t-nation.com/readTopic.do?id=508031

Order in which would work best for you:
Start with rippetoes to increase your main lifts (very successful program_
Otherwise do 5x5
Worry about splits after all that.
Full-body would be better for you though (after you've done your starting routines i.e rippetoes/madcow 5x5

Make sure you READ about the program first.

iv been doing something similar for the past few weekes and iv been getting good results, i dont think im overtraining, iv been training like this for months.

That rippletoe program has you doing squats every workout, i would be fucked! i do them once a week at the moment and i think i could maybe to it twice, but every workout?

oh that 5 x 5 workout and the split workout links dont work.

Thanks for posting though dude, i need to learn!

[anfeyd]

More lower body volume.

[Phil D]

OK iv read through some of those links rock ten posted, and iv decided to do the full body 3 days a week program. Iv got the exercises sorted but im a bit unsure of the reps.

Would something like this be ok?

Day 1___________Exercise_______________Sets/Reps
Abs_____________Sit ups_________________2 x 30
________________Crunches_______________2 x 30
________________Raised leg sit ups_________2 x 30
________________Side raises______________2 x 30
Quads___________Squats_________________4 x 8
Chest___________Bench Press_____________4 x 8
Back____________Incline Dumbbell Rows_____4 x 8
Shoulders________Shoulder Press___________4 x 8
Biceps___________Preacher Curls___________4 x 8
Triceps__________Tricep Pushdowns________4 x 8

Day 2
Abs____________Weighted Crunches_______15 x 5
Lower Back______Deadlifts________________4 x 8
Hamstrings______Hamstring Curls___________4 x 8
Chest__________Incline Bench press________4 x 8
Back___________Wide Grip Pull-ups_________4 x 8
Shoulders_______Shoulder Press____________4 x 8
Triceps_________Skull Crushers_____________4 x 8
Calves__________Calf Raises______________4 x 12


Day 3
Abs___________Sit ups_________________2 x 30
______________Crunches_______________2 x 30
______________Raised leg sit ups________2 x 30
______________Side raises______________2 x 30
Quads_________Squats_________________4 x 8
Shoulders______Shoulder Press___________4 x 8
Chest_________Decline Bench Press_______4 x 8
Shoulders______Upright Row_____________4 x 8
Triceps________Dips____________________4 x 8
Biceps_________Barbell Curls_____________4 x 8

would something like this be better? if i did this id alternate the squats and deadlifts so one week id do squats twice and deadlift once, and the next week id do deaflifts twice and squats once

[mr popular]

If you have been doing this and getting good results, then why are you asking anybody if it is good or not!?

THAT IS RETARDED

How is anyone else supposed to tell you what is good for your body?

and on a sidenote, "total body training" fucking SUCKS i don't know why people would recommend it to ANYONE.

~Brian

[compleks]

Whoa! Whoa!
Easy there Mr. P... What has full body training ever done to you?

Full body workouts definitely have their place. But I can't say whether or not you would benefit more from one with the information available.

[mr popular]

Actually, compleks, fullbody training is the reason I had lagging bodyparts to deal with. I'm glad I grew out of that shit. haha

And the OP said his goals are muscle hypertrophy and strength... sooooooo total body training can basically be thrown out the window because this isn't a purely athletic endeavor.

[chicanerous]

Actually, compleks, fullbody training is the reason I had lagging bodyparts to deal with. I'm glad I grew out of that shit. haha

And the OP said his goals are muscle hypertrophy and strength... sooooooo total body training can basically be thrown out the window because this isn't a purely athletic endeavor.
Haha.

*peeks in here after a squat, romanian, press, pull-up workout...*
*repeats again on Thursday and Saturday with slight variation for bench and rows*

:worry:

[compleks]

and on a sidenote, "total body training" fucking SUCKS i don't know why people would recommend it to ANYONE.
That is all.

[Pale Nimbus]

I must say, mr popular's no frills, in-your-face forum demeanor is very hardcore and very helpful for the rest of us ignorant weaklings.

[compleks]

Speaking of which, where is Steve?

[Gusch]

Don't hit me for this question. But what do you consider a "full body workout"?

[compleks]

A workout which targets most of (if not all) the major muscle groups.

[anfeyd]

Although I do not particularlly like Mr P's dogmatic assertions, I think it is interesting to have someone with almost a totally different view point on things.

[Rahf]

I like the fact that Brian adds some sensible(not all the times) discussion to the threads, it keeps things interesting. Granted that we can't agree on everything and that Brian's sig shows what I think about him from time to time. But he is a helpful person.

And he's got eyes on his butt cheeks!!

[Pale Nimbus]

At the very least, mr popular's dogmatic claims and contempt for our lack of knowledge is always a good source of comedy.

[Phil D]

so who here thinks full body workouts are good and who thinks they are not? aso what do you think about the second program i posted?

[jkarate212]

chicanerous, what are your current goals with your program out of curiosity, as your a pretty advanced lifter doing what seems to be a full-body program.

[Fanya]

Lately I've been doing Row/Deadlift/Bench Press and Military Press/Pullup/Squat... it just occured to me that 1/2 of the exercises I do target my back. Wow *bangs head into wall and redesigns program*

Without Mr. P here the forum would suck because everyone would agree with everyone else and it would just be noob-bashing day and night.

[rock_ten]

Lately I've been doing Row/Deadlift/Bench Press and Military Press/Pullup/Squat... it just occured to me that 1/2 of the exercises I do target my back. Wow *bangs head into wall and redesigns program*

So what if 3 of 6 of your exercises strongly involve your back? Why is that a problem? Your choice of exercises is valid, are you basically just alternating those two workouts, each one 3x per fortnight?

[rock_ten]

also what do you think about the second program i posted?

> Don't work your abs at the start of a workout - you want them to be strong for everything else you're doing that requires them at least in stabilising.

> It seems unneccessarily crowded, you'd probably do just as well with:

Overhead press/Bench press
Deadlift/Squat
Rows/Chins

one from each line, per workout, alternating them like you said - A,B,A,,B,A,B,,...

_____

I really think you should follow the same route that so many other people have had exceptional success from, and try Rippetoe's starting strength, then when you can't progress linearly any more, try some kind of periodised 5x5 program. Both are in links in jkarate212's post. Or start with the linear 5x5 if you want more volume that Rippetoe's. Whatever, but I think doing something with such a huge volume of good-reviews would be a valid idea.

[Phil D]

what if i changed the reps for the main compound lifts to 5 x 5, would that be better? and for the isolation exercies keep them at 4 x 8?

[Fanya]

So what if 3 of 6 of your exercises strongly involve your back? Why is that a problem? Your choice of exercises is valid, are you basically just alternating those two workouts, each one 3x per fortnight?

I do the first one monday/thursday and the other one tuesday/friday, I have been getting good results but my arms are the size of a 5-year-old's

[chicanerous]

chicanerous, what are your current goals with your program out of curiosity, as your a pretty advanced lifter doing what seems to be a full-body program.
I'm actually running a squat program at the moment.

http://forums.johnstonefitness.com/showpost.php?p=448386&postcount=138
http://forums.johnstonefitness.com/showpost.php?p=448722&postcount=139

This week will be week six, so I'm halfway through.

[Fanya]

That program looks dope. The last time I did front squats (March?) I managed 3x7 with 155 :dead: Went deep though.

[chicanerous]

That program looks dope.
I'm not sure how I like this squat program yet. If you PM me in June, I'll be able to tell you if it is actually dope. It seems to be going well so far though.

The last time I did front squats (March?) I managed 3x7 with 155 :dead: Went deep though.
Keep at it. :good: The FSQs in that program are just for active recovery / speed work. My last ATG FSQ max was only 275.

[rock_ten]

what if i changed the reps for the main compound lifts to 5 x 5, would that be better? and for the isolation exercies keep them at 4 x 8?

Well, that wouldn't be "5x5".. it involves more than just using 5 sets of 5 reps... I doubt it would make much difference to you.

If you really want to do something you made up yourself, then go ahead and try it, start ASAP.

[Gusch]

A workout which targets most of (if not all) the major muscle groups.

As I though. I have to disagree with Mr. Popular.
In my opinion, most people don't even need anything like a split.

[compleks]

Oh no.

[Gusch]

your sarcasm really hurt my feelings =(

[mr popular]

In my opinion, most people don't even need anything like a split.

6'1.
167lbs.

Continue avoiding bodypart split training (and food, apparently). We'll see where we both end up in a year.

[Trixter]

6'1.
167lbs.

Continue avoiding bodypart split training (and food, apparently). We'll see where we both end up in a year.

If he's getting good results, why would you even complain?

[Trixter]

If you have been doing this and getting good results, then why are you asking anybody if it is good or not!?

THAT IS RETARDED

How is anyone else supposed to tell you what is good for your body?



~Brian

lolololol

[mr popular]

If he's getting good results, why would you even complain?

my point was that because he is so remarkably underweight for his height, he likely has little or no muss to speak of (unless he has no bones).

[Phil D]

my point was that because he is so remarkably underweight for his height, he likely has little or no muss to speak of (unless he has no bones).

you say im underweight?

[Gusch]

my point was that because he is so remarkably underweight for his height, he likely has little or no muss to speak of (unless he has no bones).

You are really taking informations out of someones profile as a valid argument?
Do you even know when I put them into this profile?

But that doesn't matter, since you're kidding...right?

[Phil D]

lol, what do people think of the second training program i posted!?!?!

[compleks]

your sarcasm really hurt my feelings =(

Sorry Gusch, my sarcasm was in anticipation of Mr. P's reply.

[mr popular]

LoopingDragon: yes, you are underweight.

Gusch: Well fuck, I'm so sorry. I'm sure you are 225lbs of ripped muscularity.

Compleks: what are the women like in Australia?

[Phil D]

LoopingDragon: yes, you are underweight.

Gusch: Well fuck, I'm so sorry. I'm sure you are 225lbs of ripped muscularity.

Compleks: what are the women like in Australia?

i havnt updated my profile since i signed up, im now 86.5 kg lookin to get up to 90

[compleks]

Compleks: what are the women like in Australia?
We have a lot of variety, so you're bound to find something you like.

[Gusch]

Gusch: Well fuck, I'm so sorry. I'm sure you are 225lbs of ripped muscularity.


since everyone knows that after 167 the next number is 225.
Don't you feel stupid posting this..? =(

[Phil D]

since everyone knows that after 167 the next number is 225.
Don't you feel stupid posting this..? =(

hahaha

[mr popular]

Gusch, I am afraid you might be an idiot...

LoopingDragon: 86.5kg at your height is still underweight in my opinion, but it is good that you have goals of gaining weight. Getting to 90kg should only take about 2 to 2_1/2 months if you're eating enough...

Do you plan to continue gaining weight after that, or stay light for tricking?

What do you do besides tricking? Martial arts?

[Phil D]

Gusch, I am afraid you might be an idiot...

LoopingDragon: 86.5kg at your height is still underweight in my opinion, but it is good that you have goals of gaining weight. Getting to 90kg should only take about 2 to 2_1/2 months if you're eating enough...

Do you plan to continue gaining weight after that, or stay light for tricking?

What do you do besides tricking? Martial arts?

Yeh, i also think that 86.5kg at 6''1 is underwieght, once i get to 90kg i will probably continue to put on weight but il have to see when i get there. I do kyokushin karate, so packing on more muscle will benefit me hugely, and i dont think my tricking will be affected significantly (at least i hope not!)

its weird because i know people who are only one or two inches shorter than me, and like 8 kilos lighter and yet they look 'bigger' than me:eh:

[Gusch]

Gusch, I am afraid you might be an idiot...

LoopingDragon: 86.5kg at your height is still underweight in my opinion, but it is good that you have goals of gaining weight. Getting to 90kg should only take about 2 to 2_1/2 months if you're eating enough...

Do you plan to continue gaining weight after that, or stay light for tricking?

What do you do besides tricking? Martial arts?

What, now I'm the idiot for pointing out your lack of arguments and "not so clever" statements?

Let's look into your profile. 173 pounds. Nothing to brag about either. Oh wait, I don't know when you filled that out or updated it. So forget about this point, I don't want to look like an idiot.

[mr popular]

LoopingDragon: shorter people tend to also have shorter limbs. This means they not only look more developed at the same weight as a person with longer limbs, but are actually stronger in most movements because the weight travels closer to the body, over a much shorter distance.

So basically, stocky people win... Although I personally think that if you do have lanky limbs and manage to fill them out with muscle, it tends to look more impressive. It just takes longer.

And yes putting on muscle will definitely make your karate more powerful, and in my case even improved my technique because I understood the workings of my muscles much better than before. (and you look much better/more intimidating)