Critique my 2 day workout
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So if you have fully read www.bodybuilding.com you should know a little better.
Why don't you post your program of the forum there and see the responce?
Another thing is some of the materal on there have no scientific backing and/or for use by those who are using steroids.
Don't get me wrong - I am absolutly not anti-steroids but you must train differently when using steroids and other such compounds.
The site is a gereral site that does provide some good information but you need to learn to filter the crap from the facts.
If you are using steroids then the training would be a little different anyway. But I don't think you would be as if you don't know about training you have no right even thinking about using them. -
Dont u tink seated press,arnold press,dumbbell press are all virtually the same exercises?Originally posted by borntolive:day1
Shoulder:
Seated mili press
Arnold press
Dumbell press
Dumbell Uprite rows
How many sets you do per exercise? 4-5 sets?
A better option would be to do maybe seated press 1 week,arnold press the next.DB press the following
You are really doing too many redundant moves.
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hmm ok but i have only 2 days to workout from now onwards, doing very few exercises is sufficient? If the problem is overexertion n overexercising, dont i have plenty of time to recover?Originally posted by Marco_Simone:You have shown us a pic of yourself before and you look like an extreme hardgainer to me.
Extreme hardgainers need to train low volume using very few compound exercises-this was what was recommended to you.
as for the redundant exercises, wad r redundant besides dumbell presses -
You've been given a program to follow... either follow it or not, your choice.Originally posted by borntolive:hmm ok but i have only 2 days to workout from now onwards, doing very few exercises is sufficient? If the problem is overexertion n overexercising, dont i have plenty of time to recover?
as for the redundant exercises, wad r redundant besides dumbell presses
Stop asking stupid questions again and again....
You have been told that you are wasting your time with what you are doing.
Get off your lazy ass and do the training - they are the exercises that will give you the biggest bang for you buck.
You only have 2 days to training and you need to cover all your bases - if you want to be more muscular then you MUST deadlift and Squat!!!! -
i needa know why my plan is bad n why m i wasting my time!!!!!!!! No squats? Ok i add squats... N I GOT DEADLIFT...Originally posted by OPT:You've been given a program to follow... either follow it or not, your choice.
Stop asking stupid questions again and again....
You have been told that you are wasting your time with what you are doing.
Get off your lazy ass and do the training - they are the exercises that will give you the biggest bang for you buck.
You only have 2 days to training and you need to cover all your bases - if you want to be more muscular then you MUST deadlift and Squat!!!!
i noted macro comments that some exercises are similiar n those needa take off -
then do some research - and not just at bodybuilding.com
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pls dont doubt OPT.He trains world class atheletes....
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ok how bout this
day1
dips
flat bench
incline bench
dumbell flyes with pullovers
milt press
arnold press
barbell uprite row
day 2
pullups
deadlifts
barbell rows
dumbell rows
squats
lunges
i m leaving out arms n abs training...
i know deadlifts n benching n squats are important but just doing those 3 r enough? -
you still dont get it,dont u...Originally posted by borntolive:ok how bout this
day1
dips
flat bench
incline bench
dumbell flyes with pullovers
milt press
arnold press
barbell uprite row
day 2
pullups
deadlifts
barbell rows
dumbell rows
squats
lunges
i m leaving out arms n abs training...
i know deadlifts n benching n squats are important but just doing those 3 r enough? -
precisely!!!!!! still too much exercises? redundant exercises?Originally posted by Marco_Simone:you still dont get it,dont u... -
ok.....
What you have to do first is forget about training muscles - train movements as I have mentioned in another thread.
One problem is that you fail to see the imbalances in your training program.
If you perform one horizontal push movement (chest) then you have to balance that with a horizontal pull movement (back - row).
Forget about even training arms for a while - If you put everything into to the workout I gave you you would grow like a weed - if you also ate right.
Training your lower body will add more mass to your upper body then doing all that chest and shoulder work.
You can either waste your time doing that or listen to us - it's up to you but don't come here and ask for advise if you not going to listen just because you don't like the answer. -
rite ok but i dont uderstand yr programOriginally 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.
A1. Squats
A2. Bent Over Barbell Rows
B1. Static Lunge (Split Squats)
B2. Weighted Chins
which means do squats then rows then lunge then chins? -
If I am not wrong,this is jump setting squats with rows. IN other words,1 set of squat followed by 1 set of rows followed by 1 set of squat again so on so forth...Originally posted by borntolive:rite ok but i dont uderstand yr program
A1. Squats
A2. Bent Over Barbell Rows
B1. Static Lunge (Split Squats)
B2. Weighted Chins
which means do squats then rows then lunge then chins? -
Correct...Originally posted by Marco_Simone:If I am not wrong,this is jump setting squats with rows. IN other words,1 set of squat followed by 1 set of rows followed by 1 set of squat again so on so forth...
You perform A1 then rest, A2, rest, A1, rest, untill all sets completed then move to B1..... -
send me a pm with your email - i'll send the program on a template that you can print out and follow
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is this ok?
day1
(horizon push)
dips
flat bench
(vertical push)
mili press
arnold press
(horizon push)
incline bench
flyes
(vert push)
dumbell uprite rows
(quad dom)
squat
day2
(vert pull)
pullups
(horizon pull)
barbell rows
(vert pull)
lat pulldown
(horizon pull)
dumbell rows
(hip dom)
deadlifts
2 day workout so quad dominant n hip dominant i slot to day1 n day 2 -
no...
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too much exercises again?Originally posted by OPT:no... -
y dun u just listen for once???Originally posted by borntolive:too much exercises again? -
i sent u my email liaoOriginally posted by OPT:send me a pm with your email - i'll send the program on a template that you can print out and follow
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will send tomorrow in adobe acrobat format
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hi OPT if u dun mind can u send me a copy of the template as well? had PM u my email add...
thanks in advance