Can someone critique my training regime?

[RemainAllHoof]

Was just experimenting with deadlifts... never had my knees simultaneously click before!

[anonymous-user]

RemainAllHoof said:

Was just experimenting with deadlifts... never had my knees simultaneously click before!

Be less worried about your knees and more concerned about rounding your back - it will result in some pretty painful strains! Check out some weighlifting websites and videos on perfect form before you attempt any heavy lifts. It's a good idea to train in front of a mirror to ensure perfect form too.

[RemainAllHoof]

bmw535i said:

Be less worried about your knees and more concerned about rounding your back - it will result in some pretty painful strains! Check out some weighlifting websites and videos on perfect form before you attempt any heavy lifts. It's a good idea to train in front of a mirror to ensure perfect form too.

Yeah, prior to experimenting, I was watching some advice videos on youtube. It's pretty much standard Health and Safety stuff, really.

Edited by RemainAllHoof on Sunday 9th October 12:47

[RemainAllHoof]

You lot nearly owed me a new carpet on the stairs. Was walking up with my coffee and nearly spilt the lot on the second step as my legs gave way.

[HonestIago]

RemainAllHoof said:

OC's fitness competition thread got me thinking that if I am to participate, I need to refine what I do.

By training, I mean in terms of bulking rather than fitness as I have a separate training regime for the various sports I do!

I try to do it all on one evening and usually do it twice a week depending on other sports training. I always feel like I've done something serious for the next couple of days. I try to do them without momentum being involved in the movement ie slowly but not crazily slowly. I also only train at home.

I am not interested in doing my legs as I get enough of a work-out from martial arts training with body-weight squats and deep stances.

Warm up:
Bear crawls: 3 x 1 minutes
Alternatively, turkish get-ups: 2 x 10 reps; 10 for left side, 10 for right side (no kettle bell)

Core work:
Hanging leg raises: so my feet are higher than my head; 3 x 10 reps
Alternatively, floor wipers, 3 x 10 reps, keeping feet off ground for each set of 10 reps

Chest:
Flies: 3 x 10 reps followed by 1 x 10 dumbell presses
Alternatively, 2 x 30 press ups, feet on sofa.

Lats/triceps:
Dips or pull ups: 3 x 10 reps
Barbell rows or horizontal rows: 3 x 10 reps

Shoulders:
Shrugs with barbell: 3 x 10 reps
Shoulder presses: 1 x 10 reps; after doing the shrugs, I'm worried about dropping the dumbells hence just 1 set.

Finally:
Crunches or hanging leg raises if I feel there's anything left.
Static hold pull ups, again if I feel there's anything left.

I've only been doing this with consistency for about 2 months but what can I expect in the long run? Is it enough?

Thanks.

Edited by RemainAllHoof on Saturday 8th October 14:08

In my opinion your routine is woeful and largely a waste of time. Others have mentioned it but why not train legs? Having strong legs is functionally very important but also a well balanced physique needs good leg development.

I will outline a Push/pull split which is IMO vastly superior to what you posted if only training twice per week.

Workout A (Push)

Back Squat (one heavy set 3-6 reps, one backdown set 10-20reps)
BB Bench press (as above)
Seated DB Press (2 sets 8-12 reps)
Tricep work (2-3 variations for 2-3 high rep sets each)

Workout B (Pull)

Deadlift (2-3 sets 5 reps)
Chin/pullups (bodyweight for total reps e.g. 50 before adding weight, number of sets irrelevant)
BB/DB Row (IMO should be trained with higher reps and more volume than chest)
Leg Curl/Glute ham raise (3 sets 15-20 reps)
Bicep work (2-3 variations for 2-3 high rep sets each)

Train HARD, consistently and eat well on that routine and you will get larger and more in charge!

EDIT: You can add in other isolations like shrugs or rear delt flys but that basic structure is sound.

[RemainAllHoof]

Thanks for the reply. I've since been convinced that training the legs is beneficial.

[goldblum]

Haha have you tried kicking any mitts yet? I used to love squats but gave them up because my running couldn't improve whilst I was training them.Shame really

used to love the pump they gave. BTW watch you don't smash your CNS

[RemainAllHoof]

Watch out? What do you mean?

[RemainAllHoof]

Ah, I thought he meant "stimulate".

[goldblum]

RemainAllHoof said:

Watch out? What do you mean?

Tongue in cheek!

[goldblum]

RemainAllHoof said:

Ah, I thought he meant "stimulate".

Every time a muscle contracts it's via an electrical charge from your nervous system.Ambiguous internet phraseology for weightlifters.(AIPW!)

[RemainAllHoof]

Rather than start a new thread, I thought I'd continue in this one.

I have free access to decent gym kit once a week (up to 40kg of dumbells), loads of health club-quality gym equipment, Smiths machine, squat rack. Is once a week enough? I intend to supplement with my on-going home training once a week, too, but the weights will be lighter. Is there any point in the supplementary training as it will all be maybe 20% lighter or worse depending on how I get on.

Comments/thoughts?

Thanks.

[Halb]

goldblum said:

I used to love squats but gave them up because my running couldn't improve whilst I was training them.Shame really

Same here. When I did 5x5 and tried to train for a 10k my running was just so draining and hard.

goldblum said:

Do shoulders first,before either workout

Drain shoulder before a bench? Why do you propose this?

I currently do press-ups once a week, at an elevated level, am trying to work my way up to a shoulder press.
I also do GVT bench press once a week as well, and then the GVT overhead press.

[Meoricin]

RemainAllHoof said:

Rather than start a new thread, I thought I'd continue in this one.

I have free access to decent gym kit once a week (up to 40kg of dumbells), loads of health club-quality gym equipment, Smiths machine, squat rack. Is once a week enough? I intend to supplement with my on-going home training once a week, too, but the weights will be lighter. Is there any point in the supplementary training as it will all be maybe 20% lighter or worse depending on how I get on.

Comments/thoughts?

Thanks.

If you really go for it on that one day, I think you could happily spread light-medium lifting throughout the rest of the week, and still have solid results. Just do more reps on your lighter days if you feel like it's getting too easy.

[RemainAllHoof]

Meoricin said:

If you really go for it on that one day, I think you could happily spread light-medium lifting throughout the rest of the week, and still have solid results. Just do more reps on your lighter days if you feel like it's getting too easy.

That sounds good! I do intend to make sure I push myself on the day I can use the kit. Would be a waste to not do so.

[goldblum]

Halb said:

goldblum said:

Do shoulders first,before either workout

Drain shoulder before a bench? Why do you propose this?

A strict shoulder workout should only bring upper chest into play a little and will hardly affect your chest session.However if you do chest to failure first you'll

have no front delts left to play with (unless you only do decline press,which isolates the pecs a lot more and is a handy exercise if you have a shoulder injury).

[Halb]

goldblum said:

A strict shoulder workout should only bring upper chest into play a little and will hardly affect your chest session.However if you do chest to failure first you'll
have no front delts left to play with (unless you only do decline press,which isolates the pecs a lot more and is a handy exercise if you have a shoulder injury).

Hmm, ...I'll give it a whirl, see how I like it.

[goldblum]

Halb said:

goldblum said:

A strict shoulder workout should only bring upper chest into play a little and will hardly affect your chest session.However if you do chest to failure first you'll
have no front delts left to play with (unless you only do decline press,which isolates the pecs a lot more and is a handy exercise if you have a shoulder injury).

Hmm, ...I'll give it a whirl, see how I like it.

Yes it's an odd one,and I'd certainly rather do shoulders before back.In fact I'd rather do shoulders on their own.

[HonestIago]

Halb said:

goldblum said:

I used to love squats but gave them up because my running couldn't improve whilst I was training them.Shame really

Same here. When I did 5x5 and tried to train for a 10k my running was just so draining and hard.

goldblum said:

Do shoulders first,before either workout

Drain shoulder before a bench? Why do you propose this?

I currently do press-ups once a week, at an elevated level, am trying to work my way up to a shoulder press.
I also do GVT bench press once a week as well, and then the GVT overhead press.

With GVT (10x10?) on bench/press make sure you're doing enough horizontal/vertical pulling to compensate. I personally don't see the point in GVT for anything more than a few weeks at a time.

[Halb]

HonestIago said:

With GVT (10x10?) on bench/press make sure you're doing enough horizontal/vertical pulling to compensate

I do a barbell row later in the week.