Is This a Good Strength Training Routine?
Volbeat98
Posts: 5
Hey.
I've been following a muscle building routine I created for a few weeks now, probably about three. It's an upper body lower body split, where I do my upper body workout every Monday and Thursday and a lower body workout every Tuesday and Friday, with cardio every Wednesday and the weekend off.
I switched up my workout, and started eating more, and I noticed I've gained a few pounds this month, especially since I got stricter with my previous workout. Now, I'm not sure if it's fat or muscle I'm gaining, but I don't notice myself getting any fatter or muscular...
I'm just wondering if this looks like a good workout.
UPPER BODY:
Bench Press 2 sets 10 reps
Standing Dumbell Curls 2 sets 10 reps
Lying Skull Crushers 2 sets 10 reps
Bent Over Row 3 sets 12 reps
Upright Row 2 sets 10 reps
Push Ups 3 sets 20 reps
Dumbell Hammer Curls 2 sets 10 reps
Seated Dumbell Extensions 2 sets 12 reps
Seated Shoulder Press 2 sets 10 reps
Close Grip Barbell Curls 2 sets 10 reps
Dumbell Bench Press 2 sets 12 reps
LOWER BODY/ABS
Squats 3 sets 10 reps
Crunches 2 sets 20 reps
Leg Lifts 3 sets 20 reps
Sit ups 2 sets 20 reps
Dead Lifts 2 sets 8 reps
Calf Raises 2 sets 10 reps
Just wondering if this will work, or if I have to adjust anything, or what have you.
I've been following a muscle building routine I created for a few weeks now, probably about three. It's an upper body lower body split, where I do my upper body workout every Monday and Thursday and a lower body workout every Tuesday and Friday, with cardio every Wednesday and the weekend off.
I switched up my workout, and started eating more, and I noticed I've gained a few pounds this month, especially since I got stricter with my previous workout. Now, I'm not sure if it's fat or muscle I'm gaining, but I don't notice myself getting any fatter or muscular...
I'm just wondering if this looks like a good workout.
UPPER BODY:
Bench Press 2 sets 10 reps
Standing Dumbell Curls 2 sets 10 reps
Lying Skull Crushers 2 sets 10 reps
Bent Over Row 3 sets 12 reps
Upright Row 2 sets 10 reps
Push Ups 3 sets 20 reps
Dumbell Hammer Curls 2 sets 10 reps
Seated Dumbell Extensions 2 sets 12 reps
Seated Shoulder Press 2 sets 10 reps
Close Grip Barbell Curls 2 sets 10 reps
Dumbell Bench Press 2 sets 12 reps
LOWER BODY/ABS
Squats 3 sets 10 reps
Crunches 2 sets 20 reps
Leg Lifts 3 sets 20 reps
Sit ups 2 sets 20 reps
Dead Lifts 2 sets 8 reps
Calf Raises 2 sets 10 reps
Just wondering if this will work, or if I have to adjust anything, or what have you.
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Replies
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Your back may be lacking. Stiff leg good mornings, hypertension, Shrugs, lat pulldown..... there are so many options.0
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So adding shrugs would fix that?0
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No; shrugs work delts and traps, not the back.0
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Hey.
I've been following a muscle building routine I created for a few weeks now, probably about three. It's an upper body lower body split, where I do my upper body workout every Monday and Thursday and a lower body workout every Tuesday and Friday, with cardio every Wednesday and the weekend off.
I switched up my workout, and started eating more, and I noticed I've gained a few pounds this month, especially since I got stricter with my previous workout. Now, I'm not sure if it's fat or muscle I'm gaining, but I don't notice myself getting any fatter or muscular...
I'm just wondering if this looks like a good workout.
UPPER BODY:
Bench Press 2 sets 10 reps
Standing Dumbell Curls 2 sets 10 reps
Lying Skull Crushers 2 sets 10 reps
Bent Over Row 3 sets 12 reps
Upright Row 2 sets 10 reps
Push Ups 3 sets 20 reps
Dumbell Hammer Curls 2 sets 10 reps
Seated Dumbell Extensions 2 sets 12 reps
Seated Shoulder Press 2 sets 10 reps
Close Grip Barbell Curls 2 sets 10 reps
Dumbell Bench Press 2 sets 12 reps
LOWER BODY/ABS
Squats 3 sets 10 reps
Crunches 2 sets 20 reps
Leg Lifts 3 sets 20 reps
Sit ups 2 sets 20 reps
Dead Lifts 2 sets 8 reps
Calf Raises 2 sets 10 reps
Just wondering if this will work, or if I have to adjust anything, or what have you.
How long have you been lifting? why are you doing so many reps?0 -
No; shrugs work delts and traps, not the back.
lol0 -
As far as upper body, I'd make one of those bench presses at an incline to work the chest muscles a bit differently, and I would put in another triceps exercise, like cable puldowns or dips or kickbacks or something. I'd also do something for the delts. When you want a bit more variety, you could also put some front and side raises.
I also love Olympic lifting, but that's a long process.
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How long have you been lifting? why are you doing so many reps?
10-12 reps isn't too many, depending on her goals.0 -
As far as lower body day, I'd try to incorporate some back training in there too. Agree with the previous poster about lat pulldowns and back extensions, and also recommend seated cable rows and bent one arm rows. As far as legs, maybe put in some lunges and leg press, and incorporate more sets of calf raises. You can also do isolations (even though I personally hate them) by doing the leg extension and leg curl machines.0
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How long have you been lifting? why are you doing so many reps?
10-12 reps isn't too many, depending on her goals.
he asking about total volume.0 -
How long have you been lifting? why are you doing so many reps?
10-12 reps isn't too many, depending on her goals.
10-12 reps is not optimal for a strength training.0 -
Seems like alot of excercises for upper body in 1 session maybe splitting your upperbody with push/pull days so you have more intensity, energy to really focus on particular muscles.
So Monday push - chest workouts just add extra set on the excercises you have already
Tuesday - pull
Wed - legs
thur - push
fri- pull
Just my 2 cents.0 -
Your back may be lacking. Stiff leg good mornings, hypertension, Shrugs, lat pulldown..... there are so many options.
I agree, was thinking the same thing!0 -
No; shrugs work delts and traps, not the back.
The traps would be considered part of your back.
Also, as someone new to lifting save yourself the time and do not build your own routine. Your exercise selection doesn't make any sense. While they are rather decent lifts you selected, the whole programming and order doesn't make any sense...
As suggested by another poster above, you'd be better off doing a - Push, Pull, Lower Body. You don't need to do all sorts of variations of different chest and shoulder movements... select the big movements and 2-3 assistance moves.0 -
I'm not new to lifting. I've been lifting for two years. My plan has already gotten a green light from many of my friends, one of which is an actual body builder, so the order is fine. It's meant to give me 3 bicep exercises, 3 chest exercises, 2 back exercises, 2 shoulder exercises, and 2 tricep exercises for the upper body. And I put the compound exercises first since they're most important (bench press and squats).0
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Doesn't mater if your friend is a "bodybuilder" the workout could be improved. It's not balanced. It doesn't make sense to 3 bicep exercises yet only 2 tricep, 2 back and worst yet 2 back exercise. Tris make up the largest portion of your arms so wouldn't it make sense to have more tricep exercises? Your back is one of the largest muscle groups so again wouldn't it make sense to have more sets?I'm not new to lifting. I've been lifting for two years. My plan has already gotten a green light from many of my friends, one of which is an actual body builder, so the order is fine. It's meant to give me 3 bicep exercises, 3 chest exercises, 2 back exercises, 2 shoulder exercises, and 2 tricep exercises for the upper body. And I put the compound exercises first since they're most important (bench press and squats).
You should have equal amount of pressing movements with pulling movements, which you don't, unless you wan an unbalanced physique which could lead to injuries.0 -
Bench Press PUSH
Standing Dumbell Curls PULL
Lying Skull Crushers PUSH
Bent Over Row PULL
Upright Row PULL
Push Ups PUSH
Dumbell Hammer Curls PULL
Seated Dumbell Extensions PUSH
Seated Shoulder Press PUSH
Close Grip Barbell Curls PULL
Dumbell Bench PUSH
5 pulling exercises, 6 pushing exercises. Not 100% even but it's not at all detrimental.0 -
Whats a good push pull routine for a beginner?0
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do you know how far down the back your traps run? try mid to lower back, almost to the lat endings by your erector spinaeNo; shrugs work delts and traps, not the back.0 -
No; shrugs work delts and traps, not the back.
The traps would be considered part of your back.
Also, as someone new to lifting save yourself the time and do not build your own routine. Your exercise selection doesn't make any sense. While they are rather decent lifts you selected, the whole programming and order doesn't make any sense...
As suggested by another poster above, you'd be better off doing a - Push, Pull, Lower Body. You don't need to do all sorts of variations of different chest and shoulder movements... select the big movements and 2-3 assistance moves.
THIS. Go to Bodybuilding.com, T-Nation, EliteFTS or some fitness site like those and you can get a more structured routine according to goals0 -
I'm not new to lifting. I've been lifting for two years. My plan has already gotten a green light from many of my friends, one of which is an actual body builder, so the order is fine. It's meant to give me 3 bicep exercises, 3 chest exercises, 2 back exercises, 2 shoulder exercises, and 2 tricep exercises for the upper body. And I put the compound exercises first since they're most important (bench press and squats).
OP, your program is terrible. Scrap it and pick out one of the well known programs. Don't make your own routine if you don't even know the very basics of lifting yet.
For strength: SS or 5/3/1 are great options
For hypertrophy: 5/3/1 BBB, HST, DoggCrapp, HST, and PHAT are great options
You can search on T Nation to read more about these programs0 -
Echoed that you need to split the upper body days and possibly do more back/pull exercises.
I would also try and order it so you do your compound lifts first and move onto isolation exercises later so that you can give the (physically more exhausting) compound lifts more of your available effort.
I woudn't pay much attention to bi/tricep exercises either, they are pretty small muscles and you will work them as part of your compounds - perhaps just throw a couple of isolation exercises for each in at the end of your workout.0 -
Echoed that you need to split the upper body days and possibly do more back/pull exercises.
I would also try and order it so you do your compound lifts first and move onto isolation exercises later so that you can give the (physically more exhausting) compound lifts more of your available effort.
I woudn't pay much attention to bi/tricep exercises either, they are pretty small muscles and you will work them as part of your compounds - perhaps just throw a couple of isolation exercises for each in at the end of your workout.
yes0 -
I'm not new to lifting. I've been lifting for two years. My plan has already gotten a green light from many of my friends, one of which is an actual body builder, so the order is fine. It's meant to give me 3 bicep exercises, 3 chest exercises, 2 back exercises, 2 shoulder exercises, and 2 tricep exercises for the upper body. And I put the compound exercises first since they're most important (bench press and squats).
Also why ask for advice on your routine, then quickly defend it?0 -
Um why did you create a routine if you had no clue about lifting? Not sure if srs?0
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Um why did you create a routine if you had no clue about lifting? Not sure if srs?
It's okay, they know a bodybuilder.0 -
What was the question again?0
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Um why did you create a routine if you had no clue about lifting? Not sure if srs?
It's okay, they know a bodybuilder.
XD!0
This discussion has been closed.
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