ExRx.net

Exercise Prescription on the Net
It is currently Thu Oct 23, 2014 12:56 am

All times are UTC - 6 hours [ DST ]




Post new topic Reply to topic  [ 11 posts ] 
Author Message
PostPosted: Fri Nov 11, 2011 12:19 pm 
Offline
Rookie
Rookie

Joined: Fri Nov 11, 2011 12:17 pm
Posts: 25
what do you think about this routine:

4x6 straight sets (+low rep warmup)

Mon - PULL
    Deadlifts 4 x 6
    Rows 4 x 6
    Wide pullups 4 x 10
    Curls 4 x 6,8,10,12
    W.crunches (db behind head,laying on a bench) 3 x 15

Wed - PUSH
    Flat bench 4 x 6
    Military press 4 x 6
    Chest dip 4 x 10
    Skullcrushers 4 x 6,8,10,12

Fri - LEGS
    Front squat 4 x 6
    Bulgarian split squat w/ db's 4 x 10
    Leg curls 4 x 6,8,10,12
    Hanging leg raise (nearly straight legs, not fully relax abs between reps) 3 x 12

what do you think about that? thank you for any sugestions.


Top
 Profile  
 
PostPosted: Fri Nov 11, 2011 2:48 pm 
Offline
Exalted Seer
Exalted Seer
User avatar

Joined: Sun Mar 12, 2006 11:20 pm
Posts: 2087
Location: New York City
fqqs wrote:
what do you think about this routine:

4x6 straight sets (+low rep warmup)

Mon - PULL
    Deadlifts 4 x 6
    Rows 4 x 6
    Wide pullups 4 x 10
    Curls 4 x 6,8,10,12
    W.crunches (db behind head,laying on a bench) 3 x 15

Wed - PUSH
    Flat bench 4 x 6
    Military press 4 x 6
    Chest dip 4 x 10
    Skullcrushers 4 x 6,8,10,12

Fri - LEGS
    Front squat 4 x 6
    Bulgarian split squat w/ db's 4 x 10
    Leg curls 4 x 6,8,10,12
    Hanging leg raise (nearly straight legs, not fully relax abs between reps) 3 x 12

what do you think about that? .


What are your training goals?

It looks like a routine that would benefit an advanced intermediate or higher lifter.

_________________
Thanks TimD


Top
 Profile  
 
PostPosted: Fri Nov 11, 2011 4:00 pm 
Offline
moderator
moderator
User avatar

Joined: Thu Feb 07, 2008 7:11 am
Posts: 7503
Location: Kudjip, Papua New Guinea
I like it. I'm assuming from the title that you are lifting to get bigger.

A couple of suggestions.

First, most people can't tolerate as much volume on DL as on other lifts. 4x6 seems like a lot of DL.

Second, I don't think crunches are a good idea. Lots of other good "core" exercises.

I assume that you change the rep-set scheme from time to time, and that you swap the assistance exercises around once in a while. Otherwise, I've not no particular criticisms.

It would be helpful for us to know your training history and goals.

Welcome.

_________________
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan


Top
 Profile  
 
PostPosted: Fri Nov 11, 2011 11:25 pm 
Offline
Veteren Member
Veteren Member

Joined: Tue Oct 19, 2010 1:12 pm
Posts: 2406
Stephen Johnson wrote:
It looks like a routine that would benefit an advanced intermediate or higher lifter.

Why do you say that?

I think the split leans to that but the lack of lateral delt or rear delt or calf or direct arm or traps work says more beginner -> intermediate. I guess I'm saying the program looks like pure strength with enough volume and rest for growth but lacks isolation


Top
 Profile  
 
PostPosted: Sat Nov 12, 2011 12:12 am 
Offline
Exalted Seer
Exalted Seer
User avatar

Joined: Sun Mar 12, 2006 11:20 pm
Posts: 2087
Location: New York City
Oscar_Actuary wrote:
Why do you say that?


With one exception - the deadlifts on the pull day works the legs as well as the upper body pulling muscles - the bodyparts are worked only once per week in fqqs's routine. Training a bodypart once a week wouldn't work well for a beginning/early intermediate lifter who wants to bulk up, unless he's a freak of nature or is on something. Advanced lifters - Kenny Croxdale and Matt Z, members of this forum comes to mind - can make gains by working bodyparts once a week. Matt Z uses a push/pull/legs split, although I'm not sure of the exercises that he uses. Based on his postings in the Personal Best topic, Matt must be dong something right.

_________________
Thanks TimD


Top
 Profile  
 
PostPosted: Sat Nov 12, 2011 2:54 am 
Offline
Rookie
Rookie

Joined: Fri Nov 11, 2011 12:17 pm
Posts: 25
thanks for your response

sorry I didnt post any stats&info


im 5 7 height 165lbs , 2 years training experience. want to gain muscle&strength without adding too much fat. diet: 200g protein, almost 400g carbs (whole grains, veggies, some fruits), 95g fats

my stats: bench 90kg x 4, front squat 90kg x 6, deadlift 140kg x 6 (overhand grip) , military press 46kg x 6

as for deadlift, which rep scheme do you suggest?


Top
 Profile  
 
PostPosted: Sat Nov 12, 2011 6:43 am 
Offline
Associate Member
Associate Member
User avatar

Joined: Sun Sep 03, 2006 4:52 am
Posts: 551
Location: Antwerp, Belgium
What you're doing looks a lot like this: http://www.t-nation.com/free_online_article/most_recent/strength_training_the_college_edition


Top
 Profile  
 
PostPosted: Sat Nov 12, 2011 1:00 pm 
Offline
Veteren Member
Veteren Member

Joined: Tue Oct 19, 2010 1:12 pm
Posts: 2406
Stephen Johnson wrote:
Oscar_Actuary wrote:
Why do you say that?


Training a bodypart once a week wouldn't work well for a beginning/early intermediate lifter who wants to bulk up, unless he's a freak of nature or is on something.


good point.
thanks


Top
 Profile  
 
PostPosted: Sat Nov 12, 2011 1:04 pm 
Offline
Veteren Member
Veteren Member

Joined: Tue Oct 19, 2010 1:12 pm
Posts: 2406
fqqs wrote:
thanks for your response

sorry I didnt post any stats&info


im 5 7 height 165lbs , 2 years training experience. want to gain muscle&strength without adding too much fat. diet: 200g protein, almost 400g carbs (whole grains, veggies, some fruits), 95g fats

my stats: bench 90kg x 4, front squat 90kg x 6, deadlift 140kg x 6 (overhand grip) , military press 46kg x 6

as for deadlift, which rep scheme do you suggest?



What is your training history? Your lifts look like you have done this for a bit.
What progression are you using ? Did you exhaust linear gains?


Top
 Profile  
 
PostPosted: Sat Nov 12, 2011 3:14 pm 
Offline
Exalted Seer
Exalted Seer
User avatar

Joined: Sun Mar 12, 2006 11:20 pm
Posts: 2087
Location: New York City
fqqs wrote:
my stats: bench 90kg x 4...military press 46kg x 6


You might want to work on your military press - benching almost twice as much as you can military press is a horizontal/vertical push disparity.The ratio should be at least 3:2 bench:military. That would get you to 60kg on military presses

Like Oscar, I would like to know the types of routines that you were using the past two years. Also, what was your starting weight (and bodyfat percentage, if you know it)?

Overall, though, you're doing OK. You can give your routine a shot for a couple of months and see what happens. Welcome aboard.

_________________
Thanks TimD


Top
 Profile  
 
PostPosted: Sun Nov 13, 2011 2:52 am 
Offline
moderator
moderator
User avatar

Joined: Thu Feb 07, 2008 7:11 am
Posts: 7503
Location: Kudjip, Papua New Guinea
And your age!

_________________
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan


Top
 Profile  
 
Display posts from previous:  Sort by  
Post new topic Reply to topic  [ 11 posts ] 


All times are UTC - 6 hours [ DST ]


Who is online

Users browsing this forum: Exabot [Bot], Google [Bot] and 2 guests


You cannot post new topics in this forum
You cannot reply to topics in this forum
You cannot edit your posts in this forum
You cannot delete your posts in this forum
You cannot post attachments in this forum

Search for:
Powered by phpBB® Forum Software © phpBB Group