Is this workout too much?
JasonMcUCF
Posts: 459 Member
Recently increased my intensity by adding super sets to my program. I do this work out 3 days a week. I am in pretty good shape. Been lifting for 4 years consistently. Do you think this is too much to do 3 days a week?
Indoor Cycling 40 min -
A1) Dumbbell Bench Press 5x5
A2) Dumbbell One Arm Row 10x4
B1) Dumbbell Incline Bench Press 5x5
B2) Dumbbell Lateral Raise 10x4
C1) Machine Lat Pull Down 5x5
C2) Push Up 60 sec 10x4
D) Seated Machine Row 5X5
E) Leg Extensions 30 sec 15x 2
F) Leg Extension with One Leg 15 X2 (each)
G) Seated Leg Curl 30 sec 15x 2
H) Seated Leg Curl with One Leg 15x4 (each)
I1) Dumbbell Shoulder Press 5x5
I2) Dumbbell Shoulder Shrug 10x4
J1) Dumbbell Alternate Bicep Curl 5x5
J2) Cable Triceps Pulldown10x4
Abs
Crunches 15X 2
Air Bike 15X 2
Alternate Heel Touchers 15X 2
Leg Raise 10X 2
Oblique Crunches 15X 2
Plank 2X1 MINUTE
Indoor Cycling 40 min -
A1) Dumbbell Bench Press 5x5
A2) Dumbbell One Arm Row 10x4
B1) Dumbbell Incline Bench Press 5x5
B2) Dumbbell Lateral Raise 10x4
C1) Machine Lat Pull Down 5x5
C2) Push Up 60 sec 10x4
D) Seated Machine Row 5X5
E) Leg Extensions 30 sec 15x 2
F) Leg Extension with One Leg 15 X2 (each)
G) Seated Leg Curl 30 sec 15x 2
H) Seated Leg Curl with One Leg 15x4 (each)
I1) Dumbbell Shoulder Press 5x5
I2) Dumbbell Shoulder Shrug 10x4
J1) Dumbbell Alternate Bicep Curl 5x5
J2) Cable Triceps Pulldown10x4
Abs
Crunches 15X 2
Air Bike 15X 2
Alternate Heel Touchers 15X 2
Leg Raise 10X 2
Oblique Crunches 15X 2
Plank 2X1 MINUTE
0
Replies
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not to much- just kind of haphazard
no squats
no dead lifts??
no pull ups?0 -
why do i need to do squats or deadlifts or pull-ups? I work the same muscles with the other exercises. Just returning from a couple leg injuries anyway. What makes it "haphazard"?0
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Good lord, how long does it take you to do all that?0
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First off great progress:drinker:
What are your goals? Strength? Hypertrophy? Also how much time are you spending in the gym?
Well if I was to suggest anything it would be to try and find an upper/lower body 3 day split and to do the cardio on your off days..
You might be better off with 4 sets of 2 leg extensions + Adding Squats and swapping out the one legged curls for DL..
All in all you're probably spending to much time on your workout and it might be counter productive...0 -
about 2 hours. I have a screwed up schedule with full time job, full time student, and a wife and two kids. So i gotta get it in LOL.
I should also explain that I am not trying to gain lower body mass I am a distance runner which is why i do high reps lower weight and I do not do squats or deadlifts. Upper body goal is strength and lean mass,0 -
Squats and deadlifts helped with my running.
And have helped with my knee problems (PF syndrome both knees).
Don't skip leg day.0 -
I don't skip leg day. Every workout has legs in it. I just dont understand the infatuation this country has with Squats and deadlifts. Other exercises work the same muscles. I don't mind squats I just haven't done them since tendinitis rehab took me out of running for 8 weeks or so. Never did a squat in rehab either. Now just getting back from broken ankle probably shouldn't be loading it up too much in a squat rack. I will probably go back to them at some point. I just don't believe they are as important as thought in a strength training program.0
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by the way not "arguing" with any ones advice. I truly appreciate it. I am just the type of person that needs to know why and I just don't understand WHY squats and deadlifts are ALWAYS suggested. As far as spending too much time in the gym? I am pretty sure (through the research I have done) that is mainly for endurance training. Not sure why there would be a time limit on a strength training program. I am limited on when i can go to the gym so I have to be there for a while. As far as a three day split. I disagree with only working a muscle group once a week. I don't see that as effective.0
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Squats & dead lifts are prescribed so often because they are the most effective movements out there.
Endurance goals or not, I feel that isn't the most efficient workout you could be doing.0 -
I just don't understand WHY squats and deadlifts are ALWAYS suggested
This has boggled my mind as well. There are other leg exercises that target the legs as well. Leg presses for one. Leg curls. Curtsey squats, step-ups, lunges, donkey kicks, good mornings. It seems like the answer to any lifting question is:
Squats
Dead lifts
Pull ups
OHP
And if you don't do those the you're "unbalanced" and your working out wrong.
If it's working for you and you have the time to dedicate (my workouts take a little over an hour depending on what I am doing) then I don't see an issue. I am assuming you're incorporating your running 2 days a week? (And based on your pics in your profile it seems like you know what you're doing).0 -
Squats & dead lifts are prescribed so often because they are the most effective movements out there.
Endurance goals or not, I feel that isn't the most efficient workout you could be doing.
What makes it inefficient? What are your suggestions?0 -
I just don't understand WHY squats and deadlifts are ALWAYS suggested
Because Squats make you strong, stronger than any leg extensions, leg curls, etc. Assuming you're healthy of course. You put a heavy barbell on your back, it makes it hard to breathe, you use every muscle in your body to walk the weight out of the hooks and away from the uprights for a clean squat. You squat down into a parallel position that strains your legs and every muscle in your body to keep you from collapsing on the floor like Raggedy Andy. Then you push yourself away from the floor again, get to the top and have to do it all over again. There are few exercises that require what the squat does. A strong man has a strong back and strong legs, squat, and cut the rest of the crap.
For a long time I actually fell into the same trap where I would squat a little, deadlift a little, and then do all this other **** thinking it would make me better. I finally had the epiphany that I could simplify my training and get even stronger in the process. I use 7 exercises and the only thing that every changes are the acute variables; I never do more than 5 of the 7 in one session. My 7 are, Squat, Bench Press, Standing Press, Deadlift, DB Rows, Pull-ups, Dips, and then I do some Core training a couple times a week. Before I lift I do some mobility work, some medicine ball throws, box jumps, and then lift. I can stress it enough, simplify simplify simplify.
Edit: Since you have 4 years under your belt, you could easily do something like StartingStrength or 5/3/1 Full-Body (but buy Beyond 5/3/1 not 2nd edition) and address everything you address in 1/4th of the exercises. If time is a commodity to you and you appear to prefer full-body training anyway, you should really look into something like what I mentioned.0 -
about 2 hours. I have a screwed up schedule with full time job, full time student, and a wife and two kids.
why?
this right there. You said it yourself.
They are highly efficient compact exercises that target a lot of stuff in just one lift each.
I mean if I HAD to chose two exercises for the rest of my life- it would be front squats and pull ups- seriously- it's the absolutely most bang for your buck you can get.
You'll move more weight- and be more efficient and doing the things you want to do.
The bigger question is why would you want to do all that other leg rubbish when you say you are busy and want to get it all in- but chose to do the "I go by way of my elbow to get to my a**" version of working out.0 -
Squats & dead lifts are prescribed so often because they are the most effective movements out there.
Endurance goals or not, I feel that isn't the most efficient workout you could be doing.
What makes it inefficient? What are your suggestions?
LULZ asked and answered..
- a program that involves squats and dead lifts and back work.0 -
I wouldn't say it was too much....I would say your leg section is really weak - but you said you had some leg injuries, so I guess it is what it is until youve recovered.
Id co-sign swapping in pull ups/chin ups and dips - they make a difference (Im experimenting with adding weight to them as well).
When your legs are OK, even if you hate squats and traditional deadlifts, theres still Romanian deadlifts, lunges, walking lunges and leg press, which would all improve your leg workout
Id agree with Sam - you can definitely find a more efficient program if time is an issue.0 -
thanks i will check it out0
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Ahhh ... the what makes compound lifts more efficient than isolation exercises question yet again. Kinesiology for $200 please, Alex.0
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I wouldn't say it was too much....I would say your leg section is really weak - but you said you had some leg injuries, so I guess it is what it is until youve recovered.
Id co-sign swapping in pull ups/chin ups and dips - they make a difference (Im experimenting with adding weight to them as well).
When your legs are OK, even if you hate squats and traditional deadlifts, theres still Romanian deadlifts, lunges, walking lunges and leg press, which would all improve your leg workout
thanks man. I have actually been thinking about putting them in there I like both exercises A LOT. And my last program (before i got hurt) had RDL's and Leg press both. I really like the full body workout and not sure what to cut-out for time sake.0 -
no I understand the compound vs iso question/answer. I just don't get the YOU GOTTA DO SQUATS DUDE attitude.0
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thanks man. I have actually been thinking about putting them in there I like both exercises A LOT. And my last program (before i got hurt) had RDL's and Leg press both. I really like the full body workout and not sure what to cut-out for time sake.
There is nothing wrong with the RDL, it definitely helped my squat at one point. However, I've found that if you squat 2 to 3 times a week, and deadlift 1 to 2 times a week, you don't need the RDL, Leg Curl, or much of anything else really. At most, do a couple sets of back raises to help your lower back strength and stability (aka injury prevention).Ahhh ... the what makes compound lifts more efficient than isolation exercises question yet again. Kinesiology for $200 please, Alex.
Not everybody has had the benefit of taking a Kiniesiology class.0 -
no I understand the compound vs iso question/answer. I just don't get the YOU GOTTA DO SQUATS DUDE attitude.
JoRocka pretty much explained that. Squats and Deadlifts are compound exercises meaning they work more muscles in that exercise. If you're pressed for time then you can easily do a 5x5 of squats and deadlifts and completely skip all the presses, extensions, curls, and whatnot because those same muscles are worked doing just these two exercises. Compound exercises make you a stronger overall person more than isolations. So since you're looking to get stronger, compound lifts would be the way to go while saving you time.0 -
I have actually taken Kinesiology. I am in my Senior year of a BS in Sports and exercise science i just have no practical experience with developing strength training protocols. I understand that Compound exercises use more muscle groups and their benefit for other areas and increase caloric burn and blah blah. I just don't understand why from a strength training point of view I "need" squats. I understand their benefit and what they do and actually enjoy them (until I had knee problems). The Isolation exercises are what I used in Rehab and I am inclined to stay with what they used to STRENGTHEN MY LEGS.0
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lulz true story.Ahhh ... the what makes compound lifts more efficient than isolation exercises question yet again. Kinesiology for $200 please, Alex.
I feel personally that I don't think anyone says isolation work isn't effective- or bad- but in terms of most efficient use of time- compounds > isolation- but when you get down to it - if LIKE isolation- then do isolation's- if you're weak on something- do isolation to support it.
But unless you're training specifically for a BB competition- it doesn't make sense to do a bodybuilding split isolation workout.0 -
Is that what you would consider my routine? A bodybuilding split? I don't think that is what you meant just making sure though.0
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Just questioning why you would want to add lean upper body mass only if you're a distance runner?
As for the workout, there's no "perfect" one for everyone, but apparently this is what you like and believes works for you. If so, then stick with it.
If you want my professional opinion on it, I've never trained any running athlete (whether distance or sprinter) and deleted squats and/or leg presses to help improve their leg power and speed.
A.C.E. Certified Group Fitness and Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition0 -
Is that what you would consider my routine? A bodybuilding split? I don't think that is what you meant just making sure though.
I feel like you're over thinking it- it's not like there aren't official labels to put it- more of a ven diagram I'd say- but for purposes of this conversation... yes- yours falls significantly closer to THAT group than the strength/over all fitness group.
Ultimately it doesn't matter what I think- if you like the program- it makes you happy- then do the program.
If you don't want to squat- don't squat. I don't understand why you care what other people think on the subject.0 -
Just questioning why you would want to add lean upper body mass only if you're a distance runner?
As for the workout, there's no "perfect" one for everyone, but apparently this is what you like and believes works for you. If so, then stick with it.
If you want my professional opinion on it, I've never trained any running athlete (whether distance or sprinter) and deleted squats and/or leg presses to help improve their leg power and speed.
A.C.E. Certified Group Fitness and Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
Good call Niner, I missed the running part. If you are a runner, then you definitely need to improve your ground-contact force to improve your speed, even if you're a distance runner. Squats is hands-down the best lift for improving that. I would probably throw in some kind of plyometric jumps as well, but that's getting off-topic.0 -
Is that what you would consider my routine? A bodybuilding split? I don't think that is what you meant just making sure though.
I feel like you're over thinking it- it's not like there aren't official labels to put it- more of a ven diagram I'd say- but for purposes of this conversation... yes- yours falls significantly closer to THAT group than the strength/over all fitness group.
Ultimately it doesn't matter what I think- if you like the program- it makes you happy- then do the program.
If you don't want to squat- don't squat. I don't understand why you care what other people think on the subject.
I care what other people think because I like to learn. This is my (soon-to-be) field and I like having the opinion and knowledge of others. Through their experience and education I can better my routine, better my-self and therefore better the people I will affect after college. Like i said before I have NO practical experience (besides my own plans) putting together any Strength training programs. I understand most of the concepts involved and what exercise order and all that I just don't have the practice to write an effective plan with out a little feed back from my peers and colleagues. As far as Niner's reply, I thought that training for muscular endurance in the legs would be more beneficial especially since I have had problems with tendinitis. When I rehabbed I did all ISO work on legs 15-20 reps 1 set and have just stuck with it. That is why there are no squats or deadlifts currently in my routine. I just started this routine so I do not know if it works for me or not0 -
Is that what you would consider my routine? A bodybuilding split? I don't think that is what you meant just making sure though.
I feel like you're over thinking it- it's not like there aren't official labels to put it- more of a ven diagram I'd say- but for purposes of this conversation... yes- yours falls significantly closer to THAT group than the strength/over all fitness group.
Ultimately it doesn't matter what I think- if you like the program- it makes you happy- then do the program.
If you don't want to squat- don't squat. I don't understand why you care what other people think on the subject.
I care what other people think because I like to learn. This is my (soon-to-be) field and I like having the opinion and knowledge of others. Through their experience and education I can better my routine, better my-self and therefore better the people I will affect after college. Like i said before I have NO practical experience (besides my own plans) putting together any Strength training programs. I understand most of the concepts involved and what exercise order and all that I just don't have the practice to write an effective plan with out a little feed back from my peers and colleagues. As far as Niner's reply, I thought that training for muscular endurance in the legs would be more beneficial especially since I have had problems with tendinitis. When I rehabbed I did all ISO work on legs 15-20 reps 1 set and have just stuck with it. That is why there are no squats or deadlifts currently in my routine. I just started this routine so I do not know if it works for me or not
What do you run? Most of your muscular endurance will come from training for your event or what you like to run (i.e 5K). Squats are there for GFC which will help your speed and help you deal better with inclines.
Rehab work is going to help re-stabilize and strengthen the injury. Now that you're healed, I'm assuming at least, now you need to work on improving performance for your event. The two types of training are going to be different.0 -
I run anything from 5k to Half Marathon and am actually moving towards Triathlons (training this fall). My tendinitis is healed but i am 7 weeks of an ankle break and still working on mobility there.
Side note- I live in Florida not too many inclines except bridges lol (but i get your point). My problems started because i was not knowledgeable enough to know that i needed to strength train my legs along with running (not an issue now). I will head your advice as soon as I feel i can safely load this ankle with wait and do some Squats and Probably RDL's.0
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