Weight training again

[Gamingphreek]

So I decided to start my weight lifting program up again now that I am back in school. I was wondering if anyone could critique my schedule and maybe find a more efficient way. Right now I am going for bulking.

5'8 3/4" - 155 lbs

Last time I lifted (beginning of summer) I had hit a plateau, thus I bought some Creatine to use this time. I plan on take about 10g's before every work out. Additionally, because of this, I plan on drinking about 120fl. oz. of water a day (Juicy Juice container FTW )

Here is my lifting schedule:
Monday: Legs:
Squats (3 sets: 4-6 reps) || Elevated Leg Press (3 sets: 4--6 reps) || Quad and Hamstring Machine (3 sets: 4-6 reps each)

Tuesday: Arms and Abs:
Straight Bar Curls (2 sets: 4-6 reps) || Dumbbell Curls (2 sets: 4-6 reps) || Skull Crushers (2 sets: 4-6 reps) || Dumbbell kick backs (2 sets: 4-6 reps) || 8 - Minute Abs || Elevated Curls w/ Medicine ball (3 sets: 10 reps)

Wednesday: Shoulders/Traps:
Shrugs (3 sets: 4-6 reps) || Dumbbell Raises (3 sets: 4-6 reps) || Dumbbell press (3 sets: 4-6 reps)

Thursday: Back:
Lat Pull-down (3 sets: 4-6 reps) || Rows (Compound machine | 3 sets: 4-6 reps) || Weighted Hyper Extensions (3 sets: 4-6 reps)

Friday: Chest:
Bench press (3 sets: 4-6 reps) || Incline Dumbbell Bench Press (3 sets: 4-6 reps) || Wide body and Diamond push ups (3 sets: 10 ea)

Rest on Saturday and Sunday (Well that and CS Homework )

-Kevin

(Note: Most of the principles I plan on using are from the Max OT program)

 

[Deeko]

1) Leg curls/extensions are largely useless unless you're a bodybuilder going for a certain shape - they don't build muscle. If you're looking for another leg exercise for that day, try adding lunges.
2) Same thing goes for dumbbell kickbacks. There are better tricep exercises. Try rope extensions on the cable stack - I prefer bent over behind the head myself. Or close grip bench press. You can superset that with the skull crushes for a pretty intense workout.
3) No real issues with your shoulder workout. There's a ton of different shoulder exercises though, so change it up from time to time. Barbell press, front/lateral raises, upright rows, lots of varients here.
4) Don't much care for your back split. I'd go with something more like deadlifts, pullups, and either dumbbell or barbell rows.
5) Chest looks fine. Throw in some flies from time to time to work the outer pecs. Also, a nice alternate pushup method is to do the pushup with your hands on dumbbells. Good for a kill set at the end of your workout.

All in all not bad, although some people here will disagree and say this is too much of a bodybuilding-esque workout to be called "bulking", but I disagree - I think splits like this are fine. One general suggestion - maybe stagger it a bit more. Instead of doing every day M-F, maybe STWRF? Or MTWFS?

 

[Gamingphreek]

Originally posted by: Deeko
1) Leg curls/extensions are largely useless unless you're a bodybuilder going for a certain shape - they don't build muscle. If you're looking for another leg exercise for that day, try adding lunges.
2) Same thing goes for dumbbell kickbacks. There are better tricep exercises. Try rope extensions on the cable stack - I prefer bent over behind the head myself. Or close grip bench press. You can superset that with the skull crushes for a pretty intense workout.
3) No real issues with your shoulder workout. There's a ton of different shoulder exercises though, so change it up from time to time. Barbell press, front/lateral raises, upright rows, lots of varients here.
4) Don't much care for your back split. I'd go with something more like deadlifts, pullups, and either dumbbell or barbell rows.
5) Chest looks fine. Throw in some flies from time to time to work the outer pecs. Also, a nice alternate pushup method is to do the pushup with your hands on dumbbells. Good for a kill set at the end of your workout.

All in all not bad, although some people here will disagree and say this is too much of a bodybuilding-esque workout to be called "bulking", but I disagree - I think splits like this are fine. One general suggestion - maybe stagger it a bit more. Instead of doing every day M-F, maybe STWRF? Or MTWFS?

I will definitely take some of that into consideration.

1. The leg curls don't really build muscle though? Is it more of a toning exercise? I was thinking of lunges, but I thought the leg curls were better - I'll probably switch back to lunges - I don't like using the machines if I can help it.

2. Basically same thing - I didn't know they were the most efficient. I do like the close grip bench press idea though.

3. Yup absolutely will change it up

4. I don't really like deadlifts. Pull ups and dumb bell rows are good ideas though.

5. The kill set is exactly what I was going for with the push ups. Do my other sets and then close with push ups until I can't do them properly (or at all).

I don't want this to be a body building workout per se. I want to focus on upper body muscle growth. After I am satisfied with that, I'll probably try and go for muscle tone (by cutting fat and what not)

I really like the idea of not taking back to back rest days. That probably wasn't a good idea - just as a student Weekends are always the days we think of when it comes to rest

What about the creatine? I have always heard mixed opinions on it. I have used Whey Protein before and I don't think I noticed a difference either way there. I used Creatine for a week or so and I feel like it did something - might have been more mental (though probably mostly water weight gain).

-Kevin

 

[Deeko]

Eh - I dunno. I've done creatine before and had no effects at all. Some people swear by it - whether or not that's a placebo effect or not, I can't really say. But it didn't help me. Can't hurt I suppose.

 

[KoolDrew]

You're 155 pounds. A bodybuilding type routine is not the best option for you. You'll see better gains with your workout based around certain compound movements and concentrating on getting stronger on those movements, not basing your workout around body parts. You want upper body strength? Concentrate on getting stronger in your bench and OH press as well as your rows and pull-ups. To do that, you need to do the movements more frequently, not once a week. I'd also suggest putting deadlifts in there.

What were your previous routines like? Were they similar? I'd really suggest either a full body workout or an upper/lower split. Check out Bill Starrs 5x5 if you're in interested in a full body workout, and check out Lyle McDonalds bulking routine if you're interested in more of an upper/lower split.

 

[Gamingphreek]

Originally posted by: KoolDrew
You're 155 pounds. A bodybuilding type routine is not the best option for you. You'll see better gains with your workout based around certain compound movements and concentrating on getting stronger on those movements, not basing your workout around body parts. You want upper body strength? Concentrate on getting stronger in your bench and OH press as well as your rows and pull-ups. To do that, you need to do the movements more frequently, not once a week. I'd also suggest putting deadlifts in there.

What were your previous routines like? Were they similar? I'd really suggest either a full body workout or an upper/lower split. Check out Bill Starrs 5x5 if you're in interested in a full body workout, and check out Lyle McDonalds bulking routine if you're interested in more of an upper/lower split.

My last workouts were very similar except that reps generally were around 10-15 and sometimes as high as 20.

Are you saying 155lbs is light? My bench is well above my body weight - last I checked I maxed out (1 rep) at ~210 iirc.

-Kevin

 

[crt1530]

Yes. 155 at 5'8" is light.

 

[Deeko]

haha, told you

 

[Gamingphreek]

Originally posted by: crt1530
Yes. 155 at 5'8" is light.

Jeez the BMI always has me at overweight since it doesn't take into account muscle mass. I am probably under 10% body fat, most is probably centered around lower abs and butt. 155 may be light, but its not light in the sense of lack of muscle.

Would the other work out sessions that y'all suggested still probably work better for me?

-Kevin

 

[Deeko]

A true "bulking" program would focus around squat, deadlift, bench, and overhand press. Multiple times per week, as opposed to muscle specific splits.

 

[TecHNooB]

Originally posted by: Deeko
A true "bulking" program would focus around squat, deadlift, bench, and overhead press. Multiple times per week, as opposed to muscle specific splits.

I would focus on these and do fun excercises when you have time as a strength test You'll be surprised to see improvement in excercises you hardly (or never) do. Add some pullups/chinups as well.

 

[spamsk8r]

Here's a good quote that I ran across a while ago: "If your goals are inconsistent with deadlifts, it's time to reevaluate your goals." Increasing strength in the big lifts will increase your size all around if you eat for it.

 

[chalmers]

Why don't you like deadlifts? They're an absolute necessity to developing a huge back, and overall strength. None of those other back exercises you have planned will come even close to the results deadlifts provide.

 

[Gamingphreek]

Originally posted by: chalmers
Why don't you like deadlifts? They're an absolute necessity to developing a huge back, and overall strength. None of those other back exercises you have planned will come even close to the results deadlifts provide.

My form is bad in dead lifts so it probably does more harm than good right now.

 

[KoolDrew]

Originally posted by: Gamingphreek

Originally posted by: chalmers
Why don't you like deadlifts? They're an absolute necessity to developing a huge back, and overall strength. None of those other back exercises you have planned will come even close to the results deadlifts provide.

My form is bad in dead lifts so it probably does more harm than good right now.

You're never going to improve your form by not doing them.

 

[polarmystery]

Originally posted by: Gamingphreek

Originally posted by: chalmers
Why don't you like deadlifts? They're an absolute necessity to developing a huge back, and overall strength. None of those other back exercises you have planned will come even close to the results deadlifts provide.

My form is bad in dead lifts so it probably does more harm than good right now.

Then do less weight until your form improves.

 

[Gamingphreek]

Originally posted by: KoolDrew

Originally posted by: Gamingphreek

Originally posted by: chalmers
Why don't you like deadlifts? They're an absolute necessity to developing a huge back, and overall strength. None of those other back exercises you have planned will come even close to the results deadlifts provide.

My form is bad in dead lifts so it probably does more harm than good right now.

You're never going to improve your form by not doing them.

Very true - I suppose I can ask one of my buddies to go with me. The problem is, normally I'm the person who critiques form and exercises and what not, so I need to find one of my more experienced buddies...

 

[chalmers]

I highly highly x100000000 recommend going to Amazon and buying a book called 'Starting Strength' by Mark Rippetoe (sp). It's a wonderful book that details exactly how all the big lifts are supposed to be done, how they work, and what they do. And it fits perfectly for nerds like us who enjoy the technical aspects of every little thing in life.

Your deadlift would be perfect in no time.

 

[Gamingphreek]

Originally posted by: chalmers
I highly highly x100000000 recommend going to Amazon and buying a book called 'Starting Strength' by Mark Rippetoe (sp). It's a wonderful book that details exactly how all the big lifts are supposed to be done, how they work, and what they do. And it fits perfectly for nerds like us who enjoy the technical aspects of every little thing in life.

Your deadlift would be perfect in no time.

I know how it is supposed to look. I've been lifting weights since Wrestling in 7th grade - My problem lies between the knowing and doing part . I need someone to correct my form while I am doing it...

 

[spamsk8r]

Originally posted by: Gamingphreek

Originally posted by: chalmers
I highly highly x100000000 recommend going to Amazon and buying a book called 'Starting Strength' by Mark Rippetoe (sp). It's a wonderful book that details exactly how all the big lifts are supposed to be done, how they work, and what they do. And it fits perfectly for nerds like us who enjoy the technical aspects of every little thing in life.

Your deadlift would be perfect in no time.

I know how it is supposed to look. I've been lifting weights since Wrestling in 7th grade - My problem lies between the knowing and doing part . I need someone to correct my form while I am doing it...

Read Starting Strength anyways. You'll be amazed at what you thought you knew.

 

[brikis98]

Originally posted by: spamsk8r

Originally posted by: Gamingphreek

Originally posted by: chalmers
I highly highly x100000000 recommend going to Amazon and buying a book called 'Starting Strength' by Mark Rippetoe (sp). It's a wonderful book that details exactly how all the big lifts are supposed to be done, how they work, and what they do. And it fits perfectly for nerds like us who enjoy the technical aspects of every little thing in life.

Your deadlift would be perfect in no time.

I know how it is supposed to look. I've been lifting weights since Wrestling in 7th grade - My problem lies between the knowing and doing part . I need someone to correct my form while I am doing it...

Read Starting Strength anyways. You'll be amazed at what you thought you knew.

I second that. I had been weight lifting for years when I read it and it's remarkable how much I learned from it.

 

[Deeko]

The floodgates have been opened....haha these forums are obsessed with that book.

Don't get me wrong. I have it and it's full of useful information, I just don't worship Rippetoe like some of the other members.

 

[gramboh]

Read SS, videotape yourself and post it here or on stregthmill where Rip posts. Or go to a gym with real coaches who understand technique (most CrossFit affiliates are pretty good) and get a professional to fix your form.

 

[spamsk8r]

Originally posted by: Deeko
The floodgates have been opened....haha these forums are obsessed with that book.

Don't get me wrong. I have it and it's full of useful information, I just don't worship Rippetoe like some of the other members.

It's not that we're obsessed with it, it's just that I don't know of any other single resource that has so much information that is so useful to the beginning weight lifter. If you could point me to another resource, I would gladly read it and possibly recommend it as well.

 

[Howard]

Originally posted by: Deeko
The floodgates have been opened....haha these forums are obsessed with that book.

Don't get me wrong. I have it and it's full of useful information, I just don't worship Rippetoe like some of the other members.

There you go again.