Is this workout routine good?

netsdevils · 03-Jun-03, 02:17 AM

I've been working out for a year now and seen growth in that year. But I was wondering if i'm working out too much. my diet i usually eat 3 times a day and 2 protien shakes mixed in there. i'm 5'11 and 185 but want to lose fat and build muscle at the same time. Heres my routine

mon- chest 3 sets of flat bench 13 reps each
3 sets of incline 13 reps each
flys 3 sets of 10 each
and cables 6 sets of upper and lower flys

tues- bis/tris
ez bar curls 4 sets of 10
dumbell curls 3 sets of 10
triceps skull crushers 4 sets of 13
over head extension for triceps 3 sets of 10
preacher curl with dumbells 3 sets of 8
pull down triceps 3 sets of 10

wed legs
squats 3 sets of 10
calves 3 sets of 10
quads extensions 3 sets of 10
and hamstring extensions 3 sets of 10

thursday shoulders/traps
military press 4 sets of 12
arm raises in front 3 sets of 10
side arm raises 3 sets of 10
traps 3 sets of 10

friday back
rows 3 sets of 10
rows for upper back 3 sets of 10
lat pull downs 3 sets of 10
and lower back 3 sets of 10

sat/sun rest

ebon00 · 03-Jun-03, 03:14 AM

You're focusing on the wrong things and you're screwed up when it comes to relative volume. For instance, you do 10 sets for biceps and 6 for quads... Which muscle is larger? Quads. (Unless you have horribly disfigured yourself in that year of training...) So quads should get more volume based on relative size.

You basically do the main mistake that most trainees do: overworking arms and chest. 15 sets for pecs? Not good. Even if it's only once a week. I also assume that you push yourself on each of those sets which only compunds the problem. (Volume isn't bad in itself but in combination with other factors it is.)

So, get your volume in order based on relative size of muscles (and I don't mean how developed each muscle is, I mean in an anatomical sense) and then cut out all the little stuff. I also think you should lower your reps a bit to get the full benefit of lifting weights. 10-13 reps is a rep range that's been popular for the last 15 years or so but I don't think it's optimal at all (regardless of TUT research).

netsdevils · 03-Jun-03, 03:58 PM

thanks for the tip for legs good point. The reason i do a lot of reps for chest is because it is big and i want to cut it down as much as possible. If i do lower reps and more weight my chest would be huge right? i'm trying to cut the lower chest, i have a lot of fat there. Declines don't seem to do a thing, they never get sore on the lower chest.

netsdevils · 03-Jun-03, 04:13 PM

Also am I allowing enough rest time for my muscles to repair and grow?

ebon00 · 04-Jun-03, 08:14 AM

Quote:

Originally posted by netsdevils
thanks for the tip for legs good point. The reason i do a lot of reps for chest is because it is big and i want to cut it down as much as possible. If i do lower reps and more weight my chest would be huge right? i'm trying to cut the lower chest, i have a lot of fat there. Declines don't seem to do a thing, they never get sore on the lower chest.

Rep-range doesn't affect cutting or bulking (well, a little) so don't worry about getting a huge chest with low reps. Doing high reps might expend sligthly more energy in the workout but it will build less mass which burns calories around the clock. (Also, spot reducing is still a myth.) Here's the main thing, if you want to cut, that's a matter of diet, of managing your energy intake/expediture. Simple as that.

About rest, I think you're allowing too much rest. True, muscle grows between workouts but most trainees (thos eof us who are average) can't really cause enough damage to warrant once-a-week training (not enough micro-trauma since the neuromuscular connection isn't well-developed enough to contract a large number of fibers). I think that most trainees in the "normal" part of the recovery range wouold see better results from working each bodypart twice-a-week and reducing their volume for those workouts.

netsdevils · 05-Jun-03, 09:59 PM

And for that too many reps, i beg the differ. I was reading a magazine about this guy diggler or something like that and he had huge biceps and i mean gigantic. He does hi reps and lower weight. He does that to avoid injury. So if the hi reps work for him why wouldn't they work for me? One person says one thing and another person says someting else

daii daii · 06-Jun-03, 12:02 AM

Quote:

Originally posted by ebon00
You're focusing on the wrong things and you're screwed up when it comes to relative volume. For instance, you do 10 sets for biceps and 6 for quads... Which muscle is larger? Quads. (Unless you have horribly disfigured yourself in that year of training...) So quads should get more volume based on relative size.

You basically do the main mistake that most trainees do: overworking arms and chest. 15 sets for pecs? Not good. Even if it's only once a week. I also assume that you push yourself on each of those sets which only compunds the problem. (Volume isn't bad in itself but in combination with other factors it is.)

So, get your volume in order based on relative size of muscles (and I don't mean how developed each muscle is, I mean in an anatomical sense) and then cut out all the little stuff. I also think you should lower your reps a bit to get the full benefit of lifting weights. 10-13 reps is a rep range that's been popular for the last 15 years or so but I don't think it's optimal at all (regardless of TUT research).

DUDE!!

WHAT THA FREAK R U TALKING ABOUT?!

HE SAID 3 SETS OF 15 REPS DUMMY!!

HE NEVER SAID 15 SETS GOSH!! LEARN HOW TO READ PLEASE!!

U MAKING HIM FEEL RETARDED!!

OH AND BY THA WAY KIDDO, GUESS WHAT?

UR OVER TRAINING UR TRICEPS AHH HAHAHA! lol sorry but u r!!

how? why?!

umm hello? everyone knows working on ur chest also works on ur tri's and then tha next day (tuesday) u do arms (triceps) and BOOM! no rest for tha tris!...poor tris'

but ur workout looks fyne though. thats if u wanna get cut cuz i see lots of lots and lots of reps

ebon00 · 06-Jun-03, 03:10 AM

Quote:

Originally posted by daii daii
DUDE!!

WHAT THA FREAK R U TALKING ABOUT?!

HE SAID 3 SETS OF 15 REPS DUMMY!!

HE NEVER SAID 15 SETS GOSH!! LEARN HOW TO READ PLEASE!!

U MAKING HIM FEEL RETARDED!!

Let me welcome you to the wonderful world of mathematics. You see, some of us use a a little-known method known as addition when trying to compute workload. It's a simple process whereby you take the amount of sets for one exercise and add the amount of sets for another exercise. Try it, it's not that hard. That way you'll see that 3 sets of bench presses, 3 sets of inclines, 3 sets of flyes and 6 sets of cable crossovers actually does equal 15 sets. (Next time try to read the first post in the thread, the one that the quote you used actually referred to.)