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Help on fine-tuning program

Posted: Mon Nov 13, 2006 10:52 pm
by ethan
Hi guys, been hitting the gym for almost 7 months now.
Would like some suggestions on my program as I want to use the most of my time in the gym. 3 times a week.

Dumbbell Bench Press 3/8
Lever Incline Row 2/10
Squat 2/10
Deadlift 3/8
Shoulder Press 2/10
Assisted machine pullup 2/10
Tricep Cable Pushdown 3/10
Bicep Curls 2/10
Abs Crunch 3/10

On good days, I will add barbell upright row.

I used dumbbell instead of barbell for bench press because I do not have a spotter and 3 weeks ago I really have the barbell laying on my chest with no more strength to lift it up. What I did next was rolled down the barbell to my lower stomach and sit up. My lower lip was bleeding because of the barbell came crashing down when I was trying to lift earlier. It was very embarrassing and I think the embarrassment was more than the pain because it was only the next day, I realised I have strained my left elbow and till now, it actually still make a clicking sound when I do Tricep Cable Pushdown.

Anyway hope to hearing from you guys very soon.

Posted: Tue Nov 14, 2006 2:28 pm
by Matt Z
As you get stronger you may have a hard time doing all of the following in the same workout. In this case you have a few options.

A) You can create a split routine for yourself. For example, upper body pushing movements on Monday, upper body pulling movements on Wednesday, and lower body movements on Friday.

B) A second option would be to create three different full body workouts. For example, Squat, Military Press and Pulldown/Chin on Monday, Bench Press, Barbell Row and Barbell Lunge on Wednesday, and Incline Press, Dumbbell Row and Deadlift on Friday.

C) Week # 1
Monday = upper/lower push
Wednesday = upper/lower pull
Friday = upper/lower push

Week # 2
Monday = upper/lower pull
Wednesday = upper/lower push
Friday = upper/lower pull

Posted: Tue Nov 14, 2006 2:30 pm
by Matt Z
PS) Dumbbell Bench Press is a great exercise as long as you have access heavy enough dumbbells.

Posted: Thu Nov 16, 2006 4:43 am
by ethan
Hi Matt,

I like the idea of the of option C because I think it works the same muscle 3 times a week in 2 ways (push / pull). To me the program applies to hypertrophy values. Correct me if I am wrong.


Posted: Thu Nov 16, 2006 10:57 am
by Matt Z
With option C you'de generally be training each muscle group 3 times every two weeks since pulling movements like rows, chins and curls involve different muscle groups than pushing movements like presses and extensions. However, there is some overlap, since some muscle groups like the deltoids are recruited in both pushing and pulling movements. Likewise, squats (a pushing movement) involve many of the same muscle groups as deadlifts (a pulling movement).

Posted: Thu Nov 16, 2006 11:38 am
by Ryan A
To clarify Ethan Ill use an example, you will not be working the biceps 3 times per week since biceps are only a pull exercise. This means whenever you do a push workout, you will be doing triceps, shoulder press, bench press, squats etc.

Posted: Thu Nov 16, 2006 12:37 pm
by Matt Z
Exactly! For example, your pull workout might include Deadlifts, Barbell Rows, Chin-ups, Shrugs and Curls. Meanwhile your push workout might include Squats, DB Bench Presses, Shoulder Presses and Triceps Extensions. You can include Upright Rows or Dumbbell Laterals in either workout for delts.

Posted: Fri Nov 17, 2006 11:00 pm
by ethan
Thank you Ryan & Matt.

I finally understand now and I think the push /pull program will be more consistent than the program I was having. Sometimes with my program, I always get very tired after doing 4 exercise (especially after squats or deadlifts) and would do lighter weights for the remaining.

Will be hitting the gym later in the afternoon with the 'pull' program.

Thanks again...

Posted: Sun Nov 19, 2006 11:21 pm
by ethan
Had a good workout on Sat however how many sets / reps should I do?


Posted: Mon Nov 20, 2006 9:53 am
by redeemer
Exrx seems to have a good choice. I chose 1 from here and fine tuned it to my needs...


Posted: Tue Nov 21, 2006 10:24 pm
by ethan