Critique my 2 day workout
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day1
Chest:
Dips
Flat Benchpress
Incline Benchpress
Flyes superset with pullovers
Shoulder:
Seated mili press
Arnold press
Dumbell press
Dumbell Uprite rows
Day2
Back
Pullups
Lat pulldown
Deadlifts
Bend over barbell rows
Dumbell rows
Cable rows
Arms(tricep, bicep)
close grip bench press
skullcrushers
1 arm tricep extension
barbell curls
hammer curls
depends on time which i seldom have ,day 3 workout: squats -
sucks...
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need more information
-Goal
-Reps
-Sets
-Tempo
-Intensity
-Rest Period
-Recovery Factors
-Nutrition
When you can provide this then we can give you some guidelines -
I dont care man, with 2 days you can do bench, squat and deads.Cut out all the rest of the crap la.Focus on these 3.Why do people think that they have to use high volume to get results.
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erm i do bench n deads....are u trying to mean just do deadlifts, squats n bench?Originally posted by Simon Dean:I dont care man, with 2 days you can do bench, squat and deads.Cut out all the rest of the crap la.Focus on these 3.Why do people think that they have to use high volume to get results. -
in wad way? which exercise i should leave out n add?Originally posted by Marco_Simone:sucks... -
your camp no gym meh?Originally posted by borntolive:erm i do bench n deads....are u trying to mean just do deadlifts, squats n bench?
How about this
Day 1:bench,squat,shoulder press(push)
Day 2:deadlift,pull up,upright row(pull)
I dont know why u like to do so many edundant exercises... -
thats the fking prob no gym...Originally posted by Marco_Simone:your camp no gym meh?
How about this
Day 1:bench,squat,shoulder press(push)
Day 2:deadlift,pull up,upright row(pull)
I dont know why u like to do so many edundant exercises...
yr workout each ex how many sets n reps? my workouts got deadlifts,benching, squats and rows wad
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goal: be muscular?Originally posted by OPT:need more information
-Goal
-Reps
-Sets
-Tempo
-Intensity
-Rest Period
-Recovery Factors
-Nutrition
When you can provide this then we can give you some guidelines
sets, reps: each exercise 4 sets, 8-12 reps,
rest 30-40 sec between each exercise of same muscle grp
nutrition: i m trying to get as much protein n carbo as possible. In army camp u only can eat canteen food.. though i bring milk... for workouts, protein sake after n before workout lor -
one more question I should have asked was age and how long you been training. Also how many days a week you training? I'll guess 3.
As far as the training program is concerned - forget about training muscle groups - train movement patterns.
What you are currently doing does "suck" so dump it quickly.
Day 1 (eg. Monday)
A1. Squats
A2. Bent Over Barbell Rows
B1. Static Lunge (Split Squats)
A2. Weighted Chins
Day 2 (eg. Wednesday)
A1. Deadlifts
A2. Bench Press
B1. Romanian Deadlifts
B2. Military Press
Day 3 (eg. Friday) - Repeat Day 1
Alternate between A1 & A2, B1 & B2
Workouts 1,2,5,6,9,10
Sets: 3-4
Reps: 5
Tempo: 3-0-1-0
Rest: 60-90 sec
Workouts 3,4,7,8,11,12
Sets: 2-3
Reps: 10
Tempo: 2-0-1-0
Rest: 30-60 sec
Just a basic program - without a full assessment I am just guessing but this is better than what you were doing. -
been training since start of 2006 ba....i hate to ask this but wads the problem behind my workout? Too much exercises? Redundant exercises? My workout does include essesntials like benching, deadlift, rows, push n pull workouts.Originally posted by OPT:one more question I should have asked was age and how long you been training. Also how many days a week you training? I'll guess 3.
As far as the training program is concerned - forget about training muscle groups - train movement patterns.
What you are currently doing does "suck" so dump it quickly.
Day 1 (eg. Monday)
A1. Squats
A2. Bent Over Barbell Rows
B1. Static Lunge (Split Squats)
A2. Weighted Chins
Day 2 (eg. Wednesday)
A1. Deadlifts
A2. Bench Press
B1. Romanian Deadlifts
B2. Military Press
Day 3 (eg. Friday) - Repeat Day 1
Alternate between A1 & A2, B1 & B2
Workouts 1,2,5,6,9,10
Sets: 3-4
Reps: 5
Tempo: 3-0-1-0
Rest: 60-90 sec
Workouts 3,4,7,8,11,12
Sets: 2-3
Reps: 10
Tempo: 2-0-1-0
Rest: 30-60 sec
Just a basic program - without a full assessment I am just guessing but this is better than what you were doing.
Wads wrong with training specific muscle grps? It allows me to focus on specific muscle grp wad...In fact i work out 2-3 muscle grps per workout day wad...
I have only 2 days to workout with occasionall an extra day. The extra day is for leg exercises -
Honestly had seen a person doing deadlifts and squats only and won someone who had done arms only in a curling contest
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Why don't you provide a logical scientific reason behind what you have been doing then we'll talk.Originally posted by borntolive:been training since start of 2006 ba....i hate to ask this but wads the problem behind my workout? Too much exercises? Redundant exercises? My workout does include essesntials like benching, deadlift, rows, push n pull workouts.
Wads wrong with training specific muscle grps? It allows me to focus on specific muscle grp wad...In fact i work out 2-3 muscle grps per workout day wad...
I have only 2 days to workout with occasionall an extra day. The extra day is for leg exercises
The fact the you do legs just when you can fit them in speaks volumes.
Why dont you try the above workout for 4 weeks and see what happens.
If you think you are up to the challenge come in and I'll take you through it the way it is should be done - and see if you can handle it. -
erm I GOT DO DEADLIFTS N SQUATS n i dont do arms ONLY!!!Originally posted by Simon Dean:Honestly had seen a person doing deadlifts and squats only and won someone who had done arms only in a curling contest -
No direct arm training needed
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i read lots of articles regarding spilts n they seem logical ... regarding yr style of workout, doesnt mixing exercises for diff parts of body make gains harder since u arnt focusing on something?Originally posted by OPT:Why don't you provide a logical scientific reason behind what you have been doing then we'll talk.
The fact the you do legs just when you can fit them in speaks volumes.
Why dont you try the above workout for 4 weeks and see what happens.
If you think you are up to the challenge come in and I'll take you through it the way it is should be done - and see if you can handle it. -
hmmm ok but i aint doing much on arm exercises cept for skull crushers, curls, close grips benchingOriginally posted by OPT:No direct arm training needed -
hey to prevent misunderstanding or wadsoever
i am not doubting yr styles of workout..just wana know wad are yr reasons for using that style of workout instead of spilts -
Lets have at your "split"
Chest:
Dips - Horizontal Push
Flat Benchpress - Horizontal Push
Incline Benchpress - Horizontal Push
Flyes superset with pullovers - Horizontal Push
Shoulder:
Seated mili press - Vertical Push
Arnold press - Vertical Push
Dumbell press - Vertical Push
Dumbell Uprite rows - Vertical Push (in a broard way)
Day2
Back
Pullups - Vertical Pull
Lat pulldown - Vertical Pull
Deadlifts - Hip Dominant
Bend over barbell rows - Horizontal Pull
Dumbell rows - Horizontal Pull
Cable rows - Horizontal Pull
(I've deleted the arms for now)
4 x Horizontal Push
4 x Vertical Push
3 x Horizontal Pull
2 x Vertical Push
1 x Hip Dominant
0 x Quad Dominant
No where's the balance?
Splits - there are thousands but see no logic behind what you are doing besides slowing your progress and increasing your risk on injury. -
let me guess - you've been reading "mens fitness" or some other crap like that?Originally posted by borntolive:i read lots of articles regarding spilts n they seem logical ... regarding yr style of workout, doesnt mixing exercises for diff parts of body make gains harder since u arnt focusing on something? -
borntolive,you carry on your men's health workout lor...and continue to see medicore gains...
We got good advice for you,you dont wanna heed...
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nope bodybuilding.comOriginally posted by OPT:let me guess - you've been reading "mens fitness" or some other crap like that?
n btw i dont follow mens health -
hmmm interesting wad are some hip n quad dominat exercise since i lack those..Originally posted by OPT:Lets have at your "split"
Chest:
Dips - Horizontal Push
Flat Benchpress - Horizontal Push
Incline Benchpress - Horizontal Push
Flyes superset with pullovers - Horizontal Push
Shoulder:
Seated mili press - Vertical Push
Arnold press - Vertical Push
Dumbell press - Vertical Push
Dumbell Uprite rows - Vertical Push (in a broard way)
Day2
Back
Pullups - Vertical Pull
Lat pulldown - Vertical Pull
Deadlifts - Hip Dominant
Bend over barbell rows - Horizontal Pull
Dumbell rows - Horizontal Pull
Cable rows - Horizontal Pull
(I've deleted the arms for now)
4 x Horizontal Push
4 x Vertical Push
3 x Horizontal Pull
2 x Vertical Push
1 x Hip Dominant
0 x Quad Dominant
No where's the balance?
Splits - there are thousands but see no logic behind what you are doing besides slowing your progress and increasing your risk on injury.
for quads all i can think off is squats -
You have shown us a pic of yourself before and you look like an extreme hardgainer to me.Originally posted by borntolive:nope bodybuilding.com n btw i dont follow mens health
Extreme hardgainers need to train low volume using very few compound exercises-this was what was recommended to you. -
double post