My routine with weights

grumpygit1962

I basically have my weekly workouts sorted, plenty of cardio which I am quite happy with at the moment and need little advice or help(going well), and with the weights I am more concerned with doing big muscle group core exercises etc.

I have broken it down to three separate sessions, and with 2 days off between sessions.

Day 1 .. Deadlifts

Day 2 .. Bench press

Day 3 .. Squats

I really do not want to be spending too much time on the weights, good core exercises then out. But I do want to do a few other exercises after I have done my main important ones, not too many mind. I have a rough idea of what I want to do, but keep changing my mind :-) .. would be grateful of a little advice.

And please if anyone is about to suggest any piddly little bicep curls or the like, forget it, benches and deadlifts will more than take care of that.

SideSteel

What are your goals?

jemhh

I would add ohp/military press, rows (barbell or dumbbell), and chin ups (or pullups or lat pulldowns.)

DavPul

So you have your routine sorted.....but didn't tell us what's already included.... but you want advice on what to add....and want to cut us off at the pass from trying to suggest "piddly exercises"? To sum it up, you want "extra stuff" that's "not too piddly. "

I'm good, thanks.

jemhh

DavPul wrote: »

So you have your routine sorted.....but didn't tell us what's already included.... but you want advice on what to add....and want to cut us off at the pass from trying to suggest "piddly exercises"? To sum it up, you want "extra stuff" that's "not too piddly. "

I'm good, thanks.

I think that deadlifts, squats, and bench each once a week is his whole routine so far. Or did I misunderstand?

grumpygit1962

SideSteel wrote: »

What are your goals?

Hi SS

I have been a little lazy with my training past six months, but not totally neglected. I need to shed about 10Lb and get my shape back. I am doing a lot of rowing, crosstrainer and cycling at the moment, not that is a chore as I love it. Getting out a lot at the moment on the mountain bike in the mud and winter weather.. wonderful!!. I probably doing a good 5 sessions at 40 minutes to an hour plus a week on cardio(no running/jogging). I have been getting back into training this last month after achilles tear after a fatal run.

I see the weights side of my training as a way of getting my strength up to scratch, that's why I have gone for the good core exercise. I am not really into the pretty bodybuilding stuff or how I look, just want the strength training for my sports, wellbeing and later or triathlon again.

But if I was totally honest it would be nice to see two or three inches comes off my waist as well :-)

grumpygit1962

jemhh wrote: »

I would add ohp/military press, rows (barbell or dumbbell), and chin ups (or pullups or lat pulldowns.)

Hi Jem

That is a good one that I forgot, thanks, military press..

I will be taking two full days off between sessions, so I will be mostly doing 2 of those session per week, basically doing all of them over a nine day period. The idea of the bench press midway was to give the legs a rest. Also something I never mentioned is that I am going to really focus on the legs for a while, for too long I have been lazy in that department.

DvlDwnInGA

Why not pick a tried a and true program and go from there? Wendler's 5/3/1, Starting Strength, Body for life, etc. These are all proven programs that will help you to build a balanced physique and will give you direction when you hit the gym. You can build your own program, and do what you want, but why not follow one that is proven to work? 3 day full body splits with 2 days rest in between and some cardio on your off days is what I recommend.

dbmata

OP - So, I'm curious, where did you get your lifting experience and education from? It takes a lot of knowledge to make a progressive and effective lifting program.

There is a reason for suggestions of getting a competent trainer or using a premade program.

grumpygit1962

dbmata wrote: »

OP - So, I'm curious, where did you get your lifting experience and education from? It takes a lot of knowledge to make a progressive and effective lifting program.

There is a reason for suggestions of getting a competent trainer or using a premade program.

I have been training in various ways for over 40 years now, I boxed as a lightweight moving eventually up to welterweight. I have skied, cycled, dived, marathon running, scuba and much more. These days I am not that welterweight anymore, more closer to 12 st 7Lb, but still in not bad shape.

So I do have a basic understanding of how to train, and one of the biggest mistakes from the past was manic/overtraining, and not using the trusted squat and deadlift at all.

DvlDwnInGA

If you don't want piddly stuff, I say you go straight for GVT. Everything after that will feel like you are just warming up. Either that or go to bodybuilding.com and do Arnold's Blueprint routine. Either one will work.

grumpygit1962

DvlDwnInGA wrote: »

If you don't want piddly stuff, I say you go straight for GVT. Everything after that will feel like you are just warming up. Either that or go to bodybuilding.com and do Arnold's Blueprint routine. Either one will work.

Look!! some of you are taking the piddly out of context, totally. The example I gave is say the bicep curl which basically(shock horror)just does the bicep(mostly). An exercise such as the deadlift or squat does good solid core strength, it basically does the lot to a degree.
For so many years I have seen new guys go straight to the bicep curl(for example) and work them so they can see their veins and thinking their biceps will blow up like balloons, for good.

Now what I was basically trying to find out, what would be a good combo with say the deadlift that day, but that will be my main exercise that day.. could it be upright rowing for example or sitting military press? .. so over those three sessions(nine days) what would the best mix up.

Sorry if for some reason so many are so sensitive about the bicep curl, Cor Blimey!!

DvlDwnInGA

I have already gave my suggestion. 3 day full body routine, and then some cardio on your off days. Compound movements using nothing but a barbell. That is the type of routine I am on, it takes 40-45 minutes from start to finish, and it is working great for me. It includes, squats, bench press, bent rows, SLDL, calf raises, Standing overhead press, and Barbell curls. I do that 3 days a week. Split in heavy, medium, and light weight days. I have also added Lat pulls to this routine. You can put those in there or pull ups. As I said though, I am following a proven program that thousands, if not 10s of thousands have followed and had success with. That is why I and others here have suggested finding a routine that is made by professionals and following it.

Good luck with which ever direction you decide to go.

grumpygit1962

DvlDwnInGA wrote: »

I have already gave my suggestion. 3 day full body routine, and then some cardio on your off days. Compound movements using nothing but a barbell. That is the type of routine I am on, it takes 40-45 minutes from start to finish, and it is working great for me. It includes, squats, bench press, bent rows, SLDL, calf raises, Standing overhead press, and Barbell curls. I do that 3 days a week. Split in heavy, medium, and light weight days. I have also added Lat pulls to this routine. You can put those in there or pull ups. As I said though, I am following a proven program that thousands, if not 10s of thousands have followed and had success with. That is why I and others here have suggested finding a routine that is made by professionals and following it.

Good luck with which ever direction you decide to go.

You are really not a million miles off what I will be doing and have done for many many years. Like I said I have neglected the legs for too long and am getting top heavy.. I can bench 200Lbs quite comfortably, but my squat is not much more, something is very wrong there.

Thanks

jemhh

OP, something like what is proposed in this article might work. It's a straight twice a week rather than every three days.

http://www.t-nation.com/training/twice-a-week-training-program

3laine75

jemhh wrote: »

I would add ohp/military press, rows (barbell or dumbbell), and chin ups (or pullups or lat pulldowns.)

This ^.

I like close-grip bench, for reps, too. Dips and push-ups too.

I like back extensions on my lower nights.

SideSteel

I would do 3 day/week full body with a linear progression model until you stall out a couple of times.

Something like

A
Squat
Bench
Deadlift


B
Squat
Overhead Press
Barbell Row


And alternate A/B/A week1 , B/A/B week 2, etc.

You could then add in accessory movements as needed, probably only 1 or 2 accessory lifts per day. Or you could skip the accessories and just do the above.

If you are training primarily for strength you should be fine doing 3x5.

This method will get your squat to progress fast because you will add weight to the squat each session and you are squatting 3 days per week on this set up.

Start out very light.

Also go get a copy of Starting Strength.

ageofsteel

grumpygit1962 wrote: »

And please if anyone is about to suggest any piddly little bicep curls or the like, forget it, benches and deadlifts will more than take care of that.

Uh yeah, good luck with that.

rick_po

Look into books by Wendler, "5/3/1" and "Beyond 5/3/1". They are a template for intermediate-to-advanced training, revolving around the big lifts. He gives many different options for accessory work, depending on your specific goals. It sounds like you're sorta doing it already, so it might be perfect for you.

dbmata

DvlDwnInGA wrote: »

If you don't want piddly stuff, I say you go straight for GVT. Everything after that will feel like you are just warming up. Either that or go to bodybuilding.com and do Arnold's Blueprint routine. Either one will work.

Yeah, do GVT.

You may have training experience, but not the experience I was getting at. Something like GVT should work for you. Or, double it.

quickcrx702

Weighted pullups and dips if you can, or just plain pullups and dips if you're not there yet. They both work a ton of muscle groups.

DvlDwnInGA

If you want to boost your squats here is a perfect program for you. It is brutal though. http://www.smolovjr.com/smolov-squat-program/

I personally have not done it, but once I get my own squat numbers up with doing squats three days a week, I might run it just to see where I land.

goddessofawesome

The example I gave is say the bicep curl which basically(shock horror)just does the bicep(mostly).

And the problem with that is . . . what exactly?

JoRocka

So. 1.) use the proper term for something instead of making up words to inflict a tone or judgement on it.

if you had simple said- you're not interested in isolation exercises-i.e. curls- we would have all known exactly what you were saying.

Had you said- I want to maximize my time at the gym- and improve my strength- and I really like compound moves- we would have all known exacxtly what you were saying.

2.) Stop trying so hard to sound like you know what you're talking about- you don't- and you're just making it more difficult for us to help you.

You do not have the pre-requisite experience/knowledge to build a program- so pick one that centers around strength improvements and capitalizes on compound movements- and I would actually suggest any of the basic beginner programs (Starting strength/strong lifts/new rules of lifting- even Wendlers- not beginner- but you have enough experience it would probably work)

grumpygit1962

DvlDwnInGA wrote: »

If you want to boost your squats here is a perfect program for you. It is brutal though. http://www.smolovjr.com/smolov-squat-program/

I personally have not done it, but once I get my own squat numbers up with doing squats three days a week, I might run it just to see where I land.

Is not three squat sessions a week too much?

grumpygit1962

JoRocka wrote: »

So. 1.) use the proper term for something instead of making up words to inflict a tone or judgement on it.

if you had simple said- you're not interested in isolation exercises-i.e. curls- we would have all known exactly what you were saying.

Had you said- I want to maximize my time at the gym- and improve my strength- and I really like compound moves- we would have all known exacxtly what you were saying.

2.) Stop trying so hard to sound like you know what you're talking about- you don't- and you're just making it more difficult for us to help you.

You do not have the pre-requisite experience/knowledge to build a program- so pick one that centers around strength improvements and capitalizes on compound movements- and I would actually suggest any of the basic beginner programs (Starting strength/strong lifts/new rules of lifting- even Wendlers- not beginner- but you have enough experience it would probably work)

Gosh!!

The word pretentious and delusional spring to mind..

There are a few people out there who p*** me off sweetheart, but I tend to let them get on with if they are not bothering me and walk on the other side of the road, I don't find a need to troll them.

Reading a few of your posts it is quite clear you relish confrontation



p.s Is it possible to ban people from pestering you on here anyone?

JoRocka

LOL- smolov is not for the feint of heart- and not for those trying to lose weight- you need to be EATING.

I did the 20 rep squat breathing program (also squatting 3 times a week) and sweet jesus- first week and a half- 2 weeks it was great. Felt bad I wasn't working so hard. Soon enough- I coulnd't get enough rest between each lift.

Smolov: It's do-able. but not recommended for beginners.

dbmata

grumpygit1962 wrote: »

DvlDwnInGA wrote: »

If you want to boost your squats here is a perfect program for you. It is brutal though. http://www.smolovjr.com/smolov-squat-program/

I personally have not done it, but once I get my own squat numbers up with doing squats three days a week, I might run it just to see where I land.

Is not three squat sessions a week too much?

If your mind is weak, definitely. Smolov is tough. I don't run it, but I work legs somtimes 3 a week and it's taxing.

TR0berts

If your squat is just barely over your bench, then no - 3x squat each week is not too much. Not unless you bench an insane amount, which 200 at your current weight is not.


Seriously. Starting Strength, for your goals - which is what SS suggested. Good strength gains, minimal chance of overtraining (if you follow the program properly), and a good balance.

DvlDwnInGA

No it isn't because you don't go heavy everyday. My heavy day is Monday, then I do a medium day on Weds, and then light on Friday. Check out this link, this is the program I am currently following. It will give you an idea of the rep and scheme of how it is all put together. Only thing I have added to this is Lat Pulls. It really depends on where you are lacking though. Some people add incline DB presses for their chest. I added Lat Pulls on my second Cycle and on my third I will probably put in some Good Mornings. The program suggests you wait till the third cycle to add anything, but I am not that patient.

Here is the link. http://forum.bodybuilding.com/showthread.php?t=160947761

If you decide to go with routine, understand the first couple weeks will feel really easy. After that though it begins to get a lot tougher.

Another note on this routine, I chose this one because it is supposed to be better to run while you are in a deficit. The weight progression comes on a lot slower and I should be able to run it for a longer period without having to reset constantly.

Once I hit my goal weight, I will probably switch over to a good 5x5 program or the Wendler 5/3/1. These programs absolutely can be run in a deficit, but on the 5 x 5 program the weight increases a lot faster. It helps to be eating more if you are going to be planning on adding weight to the bar quickly.

Good luck man.

grumpygit1962

goddessofawesome wrote: »

The example I gave is say the bicep curl which basically(shock horror)just does the bicep(mostly).

And the problem with that is . . . what exactly?

None??