Can someone critique my training regime?

[RemainAllHoof]

EDIT: All sorted but left so people can see the thought processes of regular gym goers.

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 Monday 21st November 15:25

[RemainAllHoof]

So basically, go heavier so that I can only do 3 x 6.

Oh, why core last?

Thanks.

[RemainAllHoof]

Ah ha! Yes, I noticed that but didn't put 2 and 2 together!!

[RemainAllHoof]

Well, I'm back. I thought I'd ran out of weights but swapping things around, I've increased everything by about 10-15%.

I just wanted to say... we're no longer friends!! *rubs sore muscles*

Interestingly, I found the core work more challenging doing it at the end of the session rather than the start!

[RemainAllHoof]

Pretty easy; if I'm going to do it anyway, I just need to actually take on board what people like you are actually saying!

I will have another issue in due course - the need for extra weights. I really can't be arsed with all this swapping around of weights. I think I'll have to buy some plate weights in preparation.

[RemainAllHoof]

gjf764 said:

I know you said that you don't want to train legs but squats are renowned as the best exercise for all over strength and muscle gain. They absolutely smash your central nervous system and release growth hormone.

You mean, therefore, that it will help the other muscles grow?

[RemainAllHoof]

Squats is in, then! Thanks.

Should I do it at the start or end? I've changed my order to the following:

Warm up
Shoulder press
Flies or bench press
Dips or pull ups
Shrugs
Barbell or dumbell rows
Core work

[RemainAllHoof]

Thanks. Having done a little research, I am going to do deadlifts instead as I don't have anything to get something that heavy on my shoulders and not risk damaging my floorboards should things go wrong.

[RemainAllHoof]

Ordinary_Chap said:

Well thats fair enough although you can do dumbell squats if thats of help?

Deadlifting and bench are my other two favourite exercises for growth!

Ah! Didn't think of dumbell squats. Will do them as well.

Thanks, everyone.

[RemainAllHoof]

bmw535i said:

You should always do the bigger exercises at the start of a session (deadlift for back, squats for legs, bench press for chest) to release the growth hormone and testosterone.

I would suggest that you have a day of rest or alternate exercises between back, legs and chest days.

For example.

Monday - legs including heavy squats.
Tuesday - Arms.
Wednesday - Chest including heavy bench press
Thursday - Shoulders
Friday - back including deadlift.

I would definitely keep back and legs as far apart as possible as your back will definitely be used when squatting.

It may be worth investing in a belt and wrist straps too.

Thanks. This is where it gets tricky due to other sports obligations!

[RemainAllHoof]

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

[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.

[RemainAllHoof]

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

[RemainAllHoof]

Watch out? What do you mean?

[RemainAllHoof]

Ah, I thought he meant "stimulate".

[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.

[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.