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Thread: critique my program

  1. #1
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    critique my program

    this is my program help me out iwth some advice.. if u guys are wondering why there isnt that muc hshoulder excersizes is because my roatator cufs just stopped stinging cuz i took three weeks off to make the cuffs stronger and i dont wanna jump in two quick

    Id also like to know what day do you guys think is best to put my rotator cuff exersizes in

    Day 1

    BB (barbell) flat bench- first set is 10 reps, then the next 2 are to failure
    DB (dumbbell) bench- three sets of 8
    DB incline bench- Also three sets of eight
    Skull Crushers- Three sets of eight
    Dips-

    Day 2 back and biceps

    Deadlift three sets of 5
    Pullups(to failure)
    Bent rows one set of 10, three sets of eight
    DB rows
    Hammer curls
    alternating db curls

    day 3 Shoulders
    rotator cuffs
    Military press
    db press


    day 4 legs
    Squat three sets of 5
    Box Squat three sets of eight
    lunges three sets of eight
    Last edited by manofsteel99; 09-21-2007 at 03:29 PM.

  2. #2
    Who me? Chubrock's Avatar
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    What exactly are your goals?

    Fuck, fight, or hold the light.

  3. #3
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    YOu may be doing far too much for your chest, 9 sets in total. I would like to hear other peoples opinion on this.

    I was doing a lot for my chest also, but I'm not so sure if you should be doing really more then 5 sets in total for the chest.

    NO reason to do both military press and dumbell press.

    I

  4. #4
    Who me? Chubrock's Avatar
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    Hell I do upwards of 15-20 sets a week for "chest".

    Fuck, fight, or hold the light.

  5. #5
    SchModerator ZenMonkey's Avatar
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    Day 1

    BB flat bench
    DB incline bench
    Dips
    DB Rows

    Day 2
    Deadlift
    Bent rows
    Hammer curls
    Rotator Cuff (whatever this is)

    day 3
    Squat
    lunges
    Milt Press
    Pullups[/QUOTE]

    Ok, that's just for starters, I don't understand your set/rep scheme, it is silly. Stick to 5x5, 3x10, 4x8, 6x6, with the exception of DLs. (keep those low 5x5) Change it up week to week.

    Depending on your goals you can adjust your set/rep scheme and your diet.
    Last edited by ZenMonkey; 09-21-2007 at 04:58 PM.
    Sarvamangalam!

  6. #6
    Senior Member smalls's Avatar
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    Yeah, volume is going to be highly dependant on your overall routine, type of training, goals, diet etc.
    Diet is key, the calorie is king

    "Most folks are about as happy as they make up their minds to be."
    --Abraham Lincoln

    "Nothing in the world can take the place of persistence. Talent will not; nothing is more common than unsuccessful men with talent.
    Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination
    alone are omnipotent. The slogan 'press on' has solved and always will solve the problems of the human race."
    Calvin Coolidge (1872-1933)
    30th U.S. President

    "If you want to look abnormal you have to eat abnormal,lol."--ST

  7. #7
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    i have an upcomeing powerlifting tourney i wanna raise my max for squat bench and dead 20 pounds
    You cant buy strength, but you sure as hell can work for it

  8. #8
    Get your tickets... Gunshow's Avatar
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    Quote Originally Posted by eddie500 View Post
    YOu may be doing far too much for your chest, 9 sets in total. I would like to hear other peoples opinion on this.

    I was doing a lot for my chest also, but I'm not so sure if you should be doing really more then 5 sets in total for the chest.

    NO reason to do both military press and dumbell press.

    I
    5 sets in total? i do 5 sets just for bench, plus Incline, flies, pullovers, dips, 3 or 4 sets each.Thats up to 21 sets, in a day.
    Under Construction...

  9. #9
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    You do flies but not tricep kickbacks?

    I guess as long as you are showing progress, but I think some people do too many sets which limits their recovery and hence their gains. Unless you are on Vitamin-T I don't think many people can recover from such a workout efficiently.

    (often I have seen people doing loads of sets and complain about not getting big, never do they think that by doing less, they can gain more...)

  10. #10
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    5 sets in total? i do 5 sets just for bench, plus Incline, flies, pullovers, dips, 3 or 4 sets each.Thats up to 21 sets, in a day.

    HOw do you know if you did less sets, you would get the same gains? It just seems that for natural body builders it may be to much.

    The OP also said he has rotary cuff problems, so he should definitely limit how much benching he does.

    USually I go up about 1 or 2 reps per week maximum. SO I'm going to have to test how my gains are when doing less vs doing more chest. I just don't see myself going up more then 1 or 2 reps when doing a lot more chest exercises.
    It also seems that deit plays a much more important role anyways, so as long as I"m gaining a pound a week I usually go up regardless.
    Last edited by eddie500; 09-22-2007 at 12:21 PM.

  11. #11
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    yea thats why i only do one chest excersize with barbells, and the rest with dumbbells, and i think it worked cuz my shoulders havent been stinging like usual
    You cant buy strength, but you sure as hell can work for it

  12. #12
    Who me? Chubrock's Avatar
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    If you're having trouble with your RC you could possibly have poor benching technique. Certain styles of benching tend to cause excessive rotation.

    Fuck, fight, or hold the light.

  13. #13
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    that could be it
    idk im gonna rly concentrate on my form this week in see how it gos
    You cant buy strength, but you sure as hell can work for it

  14. #14
    SchModerator ZenMonkey's Avatar
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    Come on, we know how to type correctly.
    Sarvamangalam!

  15. #15
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    wut do you mean?
    You cant buy strength, but you sure as hell can work for it

  16. #16
    SchModerator ZenMonkey's Avatar
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    Exactly.
    Last edited by ZenMonkey; 09-23-2007 at 07:42 PM.
    Sarvamangalam!

  17. #17
    Senior Member smalls's Avatar
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    LOL








    And yes I get the irony.
    Diet is key, the calorie is king

    "Most folks are about as happy as they make up their minds to be."
    --Abraham Lincoln

    "Nothing in the world can take the place of persistence. Talent will not; nothing is more common than unsuccessful men with talent.
    Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination
    alone are omnipotent. The slogan 'press on' has solved and always will solve the problems of the human race."
    Calvin Coolidge (1872-1933)
    30th U.S. President

    "If you want to look abnormal you have to eat abnormal,lol."--ST

  18. #18
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    oook then
    You cant buy strength, but you sure as hell can work for it

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