So Fittit, want to critique my workout plan?
Male, 18, 5'10", 180 something lbs.
I've read the FAQ, and it doesn't have much information on planning your own workouts. I've done Stronglifts in the past, and for the past few weeks been working out with a buddy who's a bit more into the bodybuilding side of things, and yet he's seen much more significant improvement. As I've worked with him though, the squatting 1x a week, not doing enough compound exercises, and the amount of bicep curls just doesn't sit right with me. On the other hand, I like how after every day with him I feel like I've really worked my body until I can't work it much more.
So, I've tried to combine the best of both worlds: The Barbell/Freeweight dominant, strength oriented, chock full of compound movements SL plan with the using machines for assistance, working out different muscles on different days that my friend does.
My main concern is that I'm leaving something out, that I'll somehow build muscle imbalances. Another thing I'm worried about is the back to back workouts: are they different enough that I'm not overtraining? (Any bodyweight exercise that says 3x15 really means 3 sets until failure, until I can get to 3x15, then I do it weighted)
Monday: Compound Lifts Day
Squat 5x5
Deadlift 1x5
Overhead Press 5x5
Bench Press 5x5
Hyper Extension/Back Extension 3x15
Wednesday: Back
Squats 5x5
Deadlift 1x5
Barbell Rows 5x5
DB Rows 3x8
Pull ups/Chin ups 3x15
Inverted Rows 3x15
Planks 3x1min
Friday: Chest/Shoulders
Bench Press 5x5
Overhead Press 5x5
Push ups 3x15
DB Overhead Press 3x8
Flys 3x15 (Dumbell or Machine?)
Saturday: Legs
Squats 5x5
Deadlift 1x5
Leg Press 3x8
Walking Lunges 2xHallway and back
Farmer Walks 2x Hallway and back
Calf Raises 3x15 (stand on the edge of the steps and raise up to my toes)
Edit: Formatting? I suck at this
Posted Jan 27, 2011, 10:16 PM UTC · edited
Without even looking, the title alone tell me that you've probably got some over complicated system. Lo and behold, I am proven correct.
Deadlifting 3x a week? Seems excessive. Shoving all the compound lifts into one day? Seems excessive. A 7 exercise day? Seems excessive. All that leg work in one day? Seems excessive.
Well, I guess it depends on how you define "improvement", what his program is, how his genetics are, how hard he lifts and recovers compared to your program, your genetics, your effort and time spent doing it.
**How long did you do Stronglifts for? What was your progress? What numbers do you work with now? **
Now, if you want to design a 4 day program, why not try something like 5/3/1. Its 4 days a week, except each day starts off with only one compound lift. Squat day, deadlift day, bench day, press day. You could do that, make progress, and still have 2 or 3 other exercises that day of stuff you'd want to work on.
What about that seems excessive?
His improvement was a much greater strength increase.
I did stronglifts off and on for much of last year, but when I got to college and had constant access to a gym I stuck with it for 3 months straight, with a 2 week break to train for a race (going to the gym 1 or 2x a week instead of 3) and for finals and winter break (going back home where I don't have a gym). So I was squatting 5x5 about 180-190, Benching 5x5 ~120, Overhead Pressing 5x5 ~110 (I kept stalling :/), and Deadlifting 1x5 240.
Can you give any more information about a 5/3/1 program?
Deadlifting 3x a week. 4 exercises following squats and deadlifts on two days a week.
And I guess the point I was trying to make, was that just because something works for someone else, doesn't mean it will work for you.
You should probably switch to starting strength. It's similar, but 3x5 instead of 5x5. Get your squat up to 1.5 times your bodyweight, or somewheres close to 300. Get that deadlift to 315. Your press is always gonna stall first, and stall often.
As your numbers get higher (and you look to have tons of room left to gain on a starters program) you'll see why I say doing that much work is excessive.
I'm sorry, I guess I meant Why does Deadlifting 3x a week seem excessive? Why do the other things seem excessive?
I hope I don't come off as argumentative I'm just trying to learn.
**TL;DR: Deadlifting 3x a week won't let you recover to add weight to your deadlift. Adding in other assitance exercises won't let you recover before next session. This becomes truer the higher your lifts go. **
Never worry about asking questions, it's all good.
Think of it this way. I want to get stronger. Why don't I lift weights 10 hours a day, 7 days a week? After all, its more weight lifting, therefore I'll get more out of it.
Except we don't get stronger when we lift, lifting breaks you down. This break down then sends the message "The muscle is weak, rebuild it, only make it a little stronger this time". Adaption!
Now specifically, the squat and deadlift are gonna be your heaviest lifts, deadlift especially. You are gonna get worn out, and you need time to rest. Working out, like I said, breaks down the muscle, and resting builds it up. Deadlifting heavy 3 times a week won't give your body time to rest. Adding in a bunch of other exercises puts too much stress on your body for it to adapt to before your next workout. (Adapt = be able to lift more)
Now, the idea of a program like Starting Strength, is that you are untrained enough to squat 3 days a week, deadlift 1-2 times a week, bench 1-2 times a week, press 1-2 times a week and make gains. It's about getting those main compound lifts as high as possible as quickly as possible. Provided you don't do too much other stuff, and fuck up your rest time, you can move your squat up 15 pounds a week.
Eventually, the more trained you get, the harder it is to add weight every session. That's when a program like 5/3/1 comes into play. You can do 1 main lift a day, and only do that lift once a week, while still adding in some assistance work. I'd say you should try the novice program first.