My lifting routine: Good, bad, needs to be fixed?
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kassiebby1124
Posts: 927 Member
I decided it's best for me to do an upper/lower body split. What do you think:
Upper:
Bench press- 3x10
Rows (which is better: barbell or dumbbell)- 3x10
Lat Pull down- 3x10
Shoulder press- 3x10
Lat raises- 3x10
Dips- 3x10
Lower:
Squats- 3x10
Leg press- 3x10
Deadlift- 3x10
Back extension- 3x10
Ab exercises- Varies
Upper:
Negative Pulls Ups (I've yet to master Pull Up)- 3x10
Push ups- Varies
Cable Row- 3x10
Dumbbell flyes- 3x10
There isn't much variation in the lower body days, but I'm totally willing to take suggestions. On the days I don't lift, I was thinking of swimming. Does this sound effective?
Upper:
Bench press- 3x10
Rows (which is better: barbell or dumbbell)- 3x10
Lat Pull down- 3x10
Shoulder press- 3x10
Lat raises- 3x10
Dips- 3x10
Lower:
Squats- 3x10
Leg press- 3x10
Deadlift- 3x10
Back extension- 3x10
Ab exercises- Varies
Upper:
Negative Pulls Ups (I've yet to master Pull Up)- 3x10
Push ups- Varies
Cable Row- 3x10
Dumbbell flyes- 3x10
There isn't much variation in the lower body days, but I'm totally willing to take suggestions. On the days I don't lift, I was thinking of swimming. Does this sound effective?
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Replies
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I actively followed strong lifts, but it began to annoy me. Especially the increasing my 5 each session. It began to take a wicked toll on me.0 -
I'd dump that 2nd upper day, there isn't anything of substance there aside from the chin up work. You could put that on your other upper day.
I wouldn't worry about the leg press either. Put your energy into the squats and deadlifts. I'd probably cut the rep range down on those as well- use more weight, less reps, more sets. 5x5 (not the 5x5 workout, but 5x5 as far as volume goes) is a good target for those lifts. I've always disliked higher reps on deadlifts especially, it's too easy for your form to break down on those last couple reps and that's when you get hurt. 10 sets of 3 would be better than 3 sets of 10.
The back extension isn't really needed either, but it feels good to stretch out so if you like it, it won't hurt anything. It's not really going to make you stronger unless you are holding a dumbbell while you do them.
For rows- I like barbell rows better but do whatever you like.
I'd order the lifts on upper day a little differently.
Bench
shoulder press
dips
raises
rows
pulldowns0 -
Thank you (:
Yeah I use weights for my back extension.0 -
I actively followed strong lifts, but it began to annoy me. Especially the increasing my 5 each session. It began to take a wicked toll on me.
If you're losing body weight then upping your lifting weight can be difficult. You can always work on increasing reps on months when you cannot increase weight. The trick is to make sure you're lifting heavy weights and doing it consistently while you lose weight so as to maintain LBM.0 -
I didn't think I was allowed to lessen the increase..but I guess it is MY routine
I actively followed strong lifts, but it began to annoy me. Especially the increasing my 5 each session. It began to take a wicked toll on me.
If you're losing body weight then upping your lifting weight can be difficult. You can always work on increasing reps on months when you cannot increase weight. The trick is to make sure you're lifting heavy weights and doing it consistently while you lose weight so as to maintain LBM.0 -
I'd dump that 2nd upper day, there isn't anything of substance there aside from the chin up work. You could put that on your other upper day.
I wouldn't worry about the leg press either. Put your energy into the squats and deadlifts. I'd probably cut the rep range down on those as well- use more weight, less reps, more sets. 5x5 (not the 5x5 workout, but 5x5 as far as volume goes) is a good target for those lifts. I've always disliked higher reps on deadlifts especially, it's too easy for your form to break down on those last couple reps and that's when you get hurt. 10 sets of 3 would be better than 3 sets of 10.
The back extension isn't really needed either, but it feels good to stretch out so if you like it, it won't hurt anything. It's not really going to make you stronger unless you are holding a dumbbell while you do them.
For rows- I like barbell rows better but do whatever you like.
I'd order the lifts on upper day a little differently.
Bench
shoulder press
dips
raises
rows
pulldowns
^ this. especially the high rep deadlifts, I was a competive powerlifter and my form is perfect under 5 reps, anything after that and your form will break down no matter how hard you try not to. Bad form on deadlift is asking for back issues and lots of chiropractor visits, Also agree with cutting the leg press. squats are king period, no other leg exercise works as well ad a few more sets. and id also say cut that second upper body day, adn the back extensions after a deadlift is a waste of time. spinal erectors are gettin hammered on deads no need for more work.0 -
I think that any weight training routine that is HARD will get you results, but a structured program will get them more quickly for you. I tend to try to stick with the compound lifts because they're quick and efficient. I don't want or need to be in the gym for 2 hours at a time.
I'd swap the lat pulldowns for assisted pullups, or the hangs like you have on the second day. Maybe an exercise that hits mostly biceps, since that seems to be the only group you don't get an exercise for on upper days.
There are a few free structured routines on Bodybuilding.com that take all the guesswork out if you want to take a peek. Good luck
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I use Bodybuilding for routines. But the forum is full of jerks /:
There are a few free structured routines on Bodybuilding.com that take all the guesswork out if you want to take a peek. Good luck0 -
More leg options Barbell or DB lunges, leg extensions, hack squats, calf raises, leg curls. I wouldn't, worry so much about any of them and would only do them after squats and dead lifts and never before.0
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I actively followed strong lifts, but it began to annoy me. Especially the increasing my 5 each session. It began to take a wicked toll on me.
Do you use the phone app? You can switch your increase from 5 to 2.5 on the app if you want0 -
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Kind of played around with your routine to make it into something I would follow...
Upper:
Bench press- 3x10
Rows (which is better: barbell or dumbbell)- 3x10
Dips- 3x10
Lat Pull down- 3x10
Shoulder press- 3x10
Lat raises- 3x10
Lower:
Squats- 3x10
Stiff Legged Deadlift- 3x10
Leg press- 3x10
Back extension- 3x10
Ab exercises- Varies*
*I don't do abs, so I couldn't give you a good suggestion on what to do.
I just moved around some of the exercises to alternate between pushing and pulling movements, you don't necessarily have to do it this way but it's given me the best results when following a upper/lower split.
As for DB v. BB, I've always favored DB rows over BB rows. I'm giving BB rows another try though just to switch things up, I'd suggest you do the same.0 -
upper a
flat bench barbell
one arm db row
arnold press
pullup\down
lying tricep extension
curlz
lower a
squat
sldl
lunge
straight leg calf
seated calf
abs
upper b
standing barbell press
chinups\supine grip pull downs
incline db press
pendlay row
shrugs
rear delt flies
lower b
deadlift
front squat
leg curl
straight leg calf
seated calf
abs0 -
Thanks for varying it. Now, should I do a 5x5 thing?Kind of played around with your routine to make it into something I would follow...
Upper:
Bench press- 3x10
Rows (which is better: barbell or dumbbell)- 3x10
Dips- 3x10
Lat Pull down- 3x10
Shoulder press- 3x10
Lat raises- 3x10
Lower:
Squats- 3x10
Stiff Legged Deadlift- 3x10
Leg press- 3x10
Back extension- 3x10
Ab exercises- Varies*
*I don't do abs, so I couldn't give you a good suggestion on what to do.
I just moved around some of the exercises to alternate between pushing and pulling movements, you don't necessarily have to do it this way but it's given me the best results when following a upper/lower split.
As for DB v. BB, I've always favored DB rows over BB rows. I'm giving BB rows another try though just to switch things up, I'd suggest you do the same.
@Dost- I have no idea what an "sldl" is...
I'll google the other things, but..yeah.0 -
I just started week 4 of the New Rules for Lifting for Women strength training workouts. THe book is excellent and includes 6 months of workouts. I highly recommend it.0
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Thanks for varying it. Now, should I do a 5x5 thing?Kind of played around with your routine to make it into something I would follow...
Upper:
Bench press- 3x10
Rows (which is better: barbell or dumbbell)- 3x10
Dips- 3x10
Lat Pull down- 3x10
Shoulder press- 3x10
Lat raises- 3x10
Lower:
Squats- 3x10
Stiff Legged Deadlift- 3x10
Leg press- 3x10
Back extension- 3x10
Ab exercises- Varies*
*I don't do abs, so I couldn't give you a good suggestion on what to do.
I just moved around some of the exercises to alternate between pushing and pulling movements, you don't necessarily have to do it this way but it's given me the best results when following a upper/lower split.
As for DB v. BB, I've always favored DB rows over BB rows. I'm giving BB rows another try though just to switch things up, I'd suggest you do the same.
@Dost- I have no idea what an "sldl" is...
I'll google the other things, but..yeah.
stiff legged deadlift. each upper day has one horizonal push and pull and veritical push and pull. one lower day is 2 quad dominant and one hamstring dominant and the other is 2 hamstring dominant and one quad dominant, so that it is all balanced. some exercise variety and a few isos to round it out.0 -
I didn't think I was allowed to lessen the increase..but I guess it is MY routine
I actively followed strong lifts, but it began to annoy me. Especially the increasing my 5 each session. It began to take a wicked toll on me.
If you're losing body weight then upping your lifting weight can be difficult. You can always work on increasing reps on months when you cannot increase weight. The trick is to make sure you're lifting heavy weights and doing it consistently while you lose weight so as to maintain LBM.
Yes. Exactly! It is your routine and you need to work it into what you CAN do. I personally use Wender's 5/3/1 but on a cut I can't do as many accessory exercises or increase the weight consistently. That is not a fail, it is just the reality of losing weight.0 -
I guess I just felt I was failing at the routine when I didn't want to increase0
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sounds pretty sound..I do an upper/lower split that looks like following..
mon barbell bench press, dumbbell incline press, over head press, low row, lat pulldown, chin up + 35#
tues - babrell squat, sumo Deadlift, calf extensions, dumbbell lunge, barbell split squat
wens - active rest ..five minute treadmill/20 minutes abs
thurs - dumbell decline press, pull up + 30#, bent over row, iso lateral roll, barbell shoulder press, lateral raise, tricep extension
friday - deadlift, front squat, leg ext, leg curl, straight leg deadlift (still playing around with this day's routine) and then ten minutes abs to finish..
The one thing you could do for your leg days is barbell squat on your first leg day and then regular deadlift on your second one so you are breaking those up....
I would also follow advice of others that mentioned doing less reps...I try to work in the 4-6 range ...when 6 gets too easy I bump weight up ..
Remember training should be linear in that reps and weight keep increasing....not staying the same..
Good Luck to you0 -
@Ndj- Okay now I'm lost. I was told it's okay to stay stagnant until I feel comfortable, but now I'm supposed to increase?0
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Bump...great advice here guys! I'm looking to get back into a routine so I just want to follow this thread 0
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@Ndj- Okay now I'm lost. I was told it's okay to stay stagnant until I feel comfortable, but now I'm supposed to increase?
Well in my opinion you should always be challenging your muscles to do more and you should be seeking constant improvement.
Plus look at it this way if you just deadlift 200# at 8 reps every single lower day then you are going to get bored with it...However, if you bump it up to 205 and bang out 7 reps you feel like you accomplished something..then when 205 starts to feel light and you bump up to 215 you really feel like you are making progress....
I would be interested to hear others thoughts on this....0 -
I get what you're saying and I don't mind increasing, but if I increase every day, I feel like I won't be consistent0
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I get what you're saying and I don't mind increasing, but if I increase every day, I feel like I won't be consistent
right - well not every day ...but each week you should see slight improvement...like you add one rep to each exercise of its easier to do 6 reps then it was the week before...progression = progress0 -
Oh okay, that seems a lot more attainable0
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Once you get to the intermediate/advanced level you will not see increases every week. Even an advanced beginner(is that even possible?) will not see weight increses every week. If they do see increases they are usually altering form just to get the reps to write in their log book. But did they really get stronger?
As far as barbell or dumbell rows. It is a matter of preference, but I find barbell rows highly overrated. A far superior exercise is one-arm barbell rows. Look for John Meadows videos on youtube to see a demo.0 -
Once you get to the intermediate/advanced level you will not see increases every week. Even an advanced beginner(is that even possible?) will not see weight increses every week. If they do see increases they are usually altering form just to get the reps to write in their log book. But did they really get stronger?
As far as barbell or dumbell rows. It is a matter of preference, but I find barbell rows highly overrated. A far superior exercise is one-arm barbell rows. Look for John Meadows videos on youtube to see a demo.
i am not quite at intermediate level...still need to get my squat/DL's up more...I have been adding about 5#'s a week to my DL but my form has been good...I just think it is because I could probably do more but do not..if that makes sense..?
but that is good point on form...should never sacrifice form for gains...recipe for disaster aka injury at some point..0 -
@Ndj- Okay now I'm lost. I was told it's okay to stay stagnant until I feel comfortable, but now I'm supposed to increase?
Well in my opinion you should always be challenging your muscles to do more and you should be seeking constant improvement.
Plus look at it this way if you just deadlift 200# at 8 reps every single lower day then you are going to get bored with it...However, if you bump it up to 205 and bang out 7 reps you feel like you accomplished something..then when 205 starts to feel light and you bump up to 215 you really feel like you are making progress....
I would be interested to hear others thoughts on this....
I totally agree - continuing to challenge the muscles encourages strength and growth and fat burning!! Heavier and heavier every time I go to the gym (or almost every time).0 -
Honestly given progressive overload (your workout is harder than your last) a myriad of rep/set ranges will work. 3x10 is fine if you are more comfortable with that rep range than say 5x5, just make sure you have a plan to progress to get stronger (decreased rest times, more reps, more sets, increased weight, etc) week by week/workout by workout.
Thanks for varying it. Now, should I do a 5x5 thing?Kind of played around with your routine to make it into something I would follow...
Upper:
Bench press- 3x10
Rows (which is better: barbell or dumbbell)- 3x10
Dips- 3x10
Lat Pull down- 3x10
Shoulder press- 3x10
Lat raises- 3x10
Lower:
Squats- 3x10
Stiff Legged Deadlift- 3x10
Leg press- 3x10
Back extension- 3x10
Ab exercises- Varies*
*I don't do abs, so I couldn't give you a good suggestion on what to do.
I just moved around some of the exercises to alternate between pushing and pulling movements, you don't necessarily have to do it this way but it's given me the best results when following a upper/lower split.
As for DB v. BB, I've always favored DB rows over BB rows. I'm giving BB rows another try though just to switch things up, I'd suggest you do the same.
@Dost- I have no idea what an "sldl" is...
I'll google the other things, but..yeah.0
This discussion has been closed.
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