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2005/09/13, 01:01 PM
Ok I work and go to school, and workout with 2 of my friends so to get a schedule that works out for all of is kinda hard, we are working out sunday, monday, tuesday, will working out back to back have any negative effects??? Also I will post my routine and see if its alright. Thanks
Sunday: Legs, Forearms
Squats 10x3
Hex Bar Deadlifts 10x3
Lunges 10x3
Reverse Curls 10x3
Behind back barbell curls 10x3
Monday: Back, Bis, Traps
Bent Over Rows 10x3
Wide grip pulldowns 10x3
Curls (super curl bar) 10x3
Hammer curls 10x3
Curls (ez bar) 10x3
Shrugs 10x3
Upright Rows 10x3
Tuesday: Chest, Tris, Shoulders
Flat bench 10x3
Decline bench 10x3
Close grip bench: 10x3
V-bar pushdown: 10x3
Upright rows: 10x3
Standing military press: 10x3
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2005/09/13, 03:38 PM
Why 3 days in a row???? And then 4 days off? Are there any other days you would be able to work out? Try and spread your workouts out more. Its easier on your bodies recovery system and CNS.
Also, 1 muscle group a week may not be enough frequency to ellicit gains. I know some people here will disagree with me, as they are locked in the stance that total body training is ineffective, but you might look into a 3 day full body training routine, like Mon-Wed-Fri, or the likes. BFS is a good program along these lines. If you are worried about being able to get in all your muscle groups, just concentrate on the compound movements. These will give you the biggest bang for your buck.
What are your goals? Mass, strength, speed, other?
When you say 10*3, am I right to assume that you mean 10 sets of 3 reps. This is usually a strength protocal, for primarily building strength, although it can be effective for hypertrophy if done properly. Your profile says you are in the US, and most American trainers read sets*reps. That is why if you read a program by poliquin or tsatsouline, or any bulgarian or other russian program, the set-rep parameter will be reversed.
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Your two most important minerals: Iron and Chalk.
If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
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2005/09/13, 03:45 PM
thats the problem I really can only workout on those days because the rest I am at school and work all day. And I dont know what I was thinking I meant 3 sets of 10. My goes is to build mass also.
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2005/09/13, 03:54 PM
If you are doing back to back workouts, then forget about my idea for tbt.
See if you can get in smaller, extra workouts sometime during the week. Even if its just 1 or 2 short, intense, 20 minute sessions. This will get blood into your muscles again, help you recover, and keep your body growing.
The set up of days is good, except that doing back the day before chest can sometimes be detrimental to your chest training. It is not so much the other way around, so I might consider switching days 2 and 3. However, there are advantages to this, such as the added benefits of pre-fatigueing. It all depends on your goals and how you plan on reaching them.
Just dont get stuck in the same thing every week. Training 3 times a week 3 days in a row can make it very easy to fall into a plateau. Dont get stuck in the 3*10 rut either, that wont work forever. Check out my post on overcoming plateaus, it has some good ideas that I have gotten from very good sources, and I have tried each one out personally.
seems pretty sound as far as order of exercises. You are working muscle groups in an order that makes sense. Only thing is, you are doing 3 forms of bench on 1 day, then push downs, then military press. I think that might be enough work on your triceps. I might eliminate the push downs, and use dumbbells for the military press. This will put more of the strain on your shoulders, instead of putting the load on your triceps.
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Your two most important minerals: Iron and Chalk.
If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
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2005/09/13, 03:57 PM
If that is all the time you have, then go for it. Eat a good diet for the off days, and get good rest. In your case it is like the NIke thing, just do it. Use your time wisely. You will most probably by the third day not be able to push the muscles as you would like, but at least you are hitting them.
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If you don't stand for something, you will fall for anything....
bb1fit@freetrainers.com
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2005/09/13, 04:59 PM
Would taking glutamine help because I am having 4 days off in a row?
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2005/09/13, 05:03 PM
4 days off should be plenty for recovery. A sound diet will do, with good rest. I am not a fan these days of oral glutamine, I believe you can save your money.
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If you don't stand for something, you will fall for anything....
bb1fit@freetrainers.com
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2005/09/14, 12:37 AM
Seconded. Your money would be better invested in a whey based protein shake for post workout.
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Your two most important minerals: Iron and Chalk.
If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
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2005/09/14, 12:58 PM
Already do that, Thanks for all the info you guys
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Quoting from wrestler125:
Seconded. Your money would be better invested in a whey based protein shake for post workout.
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