Someone review my weekly gym routine!

Troutsy wrote: »

NJDevilsFan7576 wrote: »

I know now what needs to be done... Ill buy a sleeping bag and replace the bed with a squat rack.

I'm not sleeping on the floor- you better rethink that plan

Sleep on the bench

TheMetalMan0 wrote: »

Isn't PPL usually run 6 days a week? Train each body part twice a week? You might be better on a full body 3 times a week - SS or ICF?

The bb.com thread actually suggests Starting Strength or similar routine as a jumping off point for a novice. OP of the thread says it's more of an intermediate routine.

That being said, the routine itself is fine... but you'll more than likely make more rapid progress with something like Starting Strength, Stronglifts, etc.

ndj1979 wrote: »

NJDevilsFan7576 wrote: »

I know now what needs to be done... Ill buy a sleeping bag and replace the bed with a squat rack.

now that's dedication!

Dedication... Say that In a few months.. Dedication is training 6 times a week good diet an years of hard lifting mate. Also u can't train at home u need a gym to motivate your self an push u to the next level..you been training only a month.. I seen it to many times new lifters training few week months an bang they stopped an gain more weight then before.. Drill it in yr brain an make the change. Am not being harsh. But it's the truth. Only u can help yr self. Yr training schedule looks good keep it up.dont know y u asking for advise when u haven't even tried your routine out for. 3/4 months so how u know wat gains u will have. Take years my friend..

blue736 wrote: »

ndj1979 wrote: »

NJDevilsFan7576 wrote: »

I know now what needs to be done... Ill buy a sleeping bag and replace the bed with a squat rack.

now that's dedication!

Dedication... Say that In a few months.. Dedication is training 6 times a week good diet an years of hard lifting mate. Also u can't train at home u need a gym to motivate your self an push u to the next level..you been training only a month.. I seen it to many times new lifters training few week months an bang they stopped an gain more weight then before.. Drill it in yr brain an make the change. Am not being harsh. But it's the truth. Only u can help yr self. Yr training schedule looks good keep it up.dont know y u asking for advise when u haven't even tried your routine out for. 3/4 months so how u know wat gains u will have. Take years my friend..

You can in fact train at home.
One does not need a gym to "motivate yourself"
I lift at home and push myself there.

It'd be easier to take you seriously if you actually spelled out these words. It was a struggle to read your post.

NJDevilsFan7576 wrote: »

Hey guys,

So I recently started a gym routine, and I was wondering if someone could do some critiquing?

My goal is to build muscle, lose weight and overall feel stronger and more comfortable.

Right now I do Push, Pull, Legs. What this translates to is

Monday- Push
Tuesday-Rest
Wednesday-Pull
Thursday-Rest
Friday-Legs
Sat/Sun-Rest

What I do on those days is this:

Push
Flat Barbell Bench Press: 3x5
Standing Barbell Shoulder/Overhead Press: 3x5
Incline Barbell Bench Press: 3x5
Dumbbell Side Lateral Raise: 3x10-12
Rope Pushdowns (circuit machine): 3x10-12
Overhead Dumbbell Extension or similar triceps exercise: 3x10-12
Shrugs (dumbbells): 3x10-12

Pull
Barbell Rows: 3x5
Lat Pull downs with (Long Bar) (circuit machine): 3x8-10
Seated Rows (Circuit machine): 3x8-10
Face-pulls: 3x-10-12
Barbell Bicep Curls (Normal grip): 4x-10-12
Hammer Curls: 3x10-12

Legs
Barbell Squats: 4x5-6
Leg Press: 3x8-10
Leg Extensions (circuit machine): 3x10-12
Hamstring Curls (circuit machine): 3x10-12
Standing Calf Raises (circuit machine): 5x10-12

All of this courtesy of http://forum.bodybuilding.com/showthread.php?t=149807833&page=1


With that all said and done, What could I add? Remove? Should I do cardio everyday in-between? Is one day on the weekend good enough? Side note, any recommendations of pre workout?

Okay, here are somethings not mentioned about the above.

Work muscles from biggest to smallest. Example of poor setup in lifting is on your push day. Flat bench is great but doing military press between it and incline is a mistake. Shoulders, anterior head, are used on ALL pushing exercises. I also would relocate your incline bench in front of your flat bench since you won't be able to do as much work on your clavicular head of the pectoralis muscle, commonly referred to as the upper chest, after you do flat bench.

Shrugs are a pull exercise as well. The trapezius muscle is a pulling muscle. Shrugs and face pulls work the same muscle and slightly different ways.

As far as setting up a routine for you, I'd actually have you start off with the days a week full body workouts for about six months. Getting your body working out without killing you, don't NEED to do this but it's how I'D do it. I would choose ONE exercise per body part per day. I'd start with 3 sets with between 8 and 12 reps. With weight lifting the goal is intensity. The biggest reason to separate your body workout days is for time and to cut back on body stress, there is a chemical reason to do this physiologically but I won't go into that now. So, to start with go with lighter weights and better control. I'd then walk at the end for like 15 to 20 minutes. I'd never stretch before, it weakens the muscle, but I would warm up, like basic pushups etc. I would stretch after and on rest days.

After you get the form on the exercise and feel a bit better on recovery time I'd possibly go to a push pull legs split. I'd still probably go upper lower for the next six months. There are a lot of strange splits you can do actually but that's you playing thing I'd not worry too much about.

One of the reasons to find a good training partner or, better yet, trainer is that they'll help you through changing a program up to customize it to you and your body type. Everyone is different, even when it comes to lifting, but the basic stuff works, thus it's the basic stuff.

Lastly, muscle adaptation is a myth. Muscle fibers are either firing or they aren't. They can't see what they are doing to fire they just fire. What happens, as we get better at something it takes less stabilizer muscles to do the same exercise. So, they stop firing. Not because they're used to it but because they aren't need since the person isn't fighting the weights, they're using them.

Hopefully that helps (and has few typos)