Critique My Routine?

[technik]

What's up, everyone? I'm looking to improve my training and nutrition (will be separate thread) so I thought I'd post up what I usually do to see what you guys think. I'm natural, for the time being, and just trying to get back to where I was many years ago.

My goals are somewhat vague, I just want to grow. Strength is important, hypertrophy is the primary goal. From what I've read, higher reps don't seem to make a significant difference in size vs lower reps. But nonetheless, I like to do a little of both.

I don't really have a split set in stone, I plan things according to my schedule and try to keep rest days for days when I'm busy and such. It usually looks similar to:

Sunday: Chest
Monday: Rest
Tuesday: Back
Wednesday: Legs
Thursday: Shoulders
Friday: Rest
Saturday: Legs

I usually allow ~4 minutes rest between sets of compounds like squats, deadlifts, and such. For other exercises 2-3 minutes. I usually do a couple heavy sets (1-5 reps) at the start of each exercise and then follow with higher reps (5-8). Deadlifts are always low rep though.

I work out at home. I have a rack, barbell, and dumbbells. Exercises are usually as follows:

Chest: 5 or 6 sets of flat barbell press, 4 sets of incline dumbbell flies, 4 sets dumbbell flies (flat or incline)

Back: 5-8 sets of dumbbell rows, 4 sets of rear dumbbell flies, 4 sets of "machine rows." I take the pads off my leg curl attachment and do rows with that.

Shoulders: 5-6 sets of OHP, 4 supersets of front dumbbell raise and side dumbbell raise, 4 sets of barbell shrugs. Sometimes I'll do upright rows, sometimes I'll do rear dumbbell flies.

Legs: 6-8 sets of squats. My legs are pretty weak. I use a few sets to focus on getting below parallel but then I also use heavier weight and stop just above parallel. I feel like when I go below parallel I don't get as much of a workout, so I try to do both. Then I will follow with 4 supersets of leg extensions and leg curls. Sometimes I will burn out my quads and hams by then supersetting sissy squats and light leg curls.
Three sets of deadlifts following squats

Arms: They don't really get their own day. I do biceps and triceps exercises after my main workout some days. I only train my left arm though. Right now my left arm is 1/4'' smaller than my right. That's not terrible but when I was lifting years ago the difference was 3/4''.

I feel like the left side of my body is retarded. Idk how to describe it but I almost always feel like my right side gets a better workout. I do unilateral work regularly but even then my right just feels better. Sometimes it just feels like I'm not as "connected" to the left side.

I've been doing everything I can to try to correct this imbalance. I even do things like carry groceries inside all in my left hand, brush my teeth with my left hand, etc... It drives me insane.
For instance, today I was looking at nutrition facts on a loaf of bread and I was very aware of my right biceps supporting that. The muscles felt full and activated if that makes sense. Switch it to my left side and yeah, I can hold the bread lol, but I just don't feel it.

Idk, I'm mainly looking for advice on my training but if anyone has any tips on my imbalance, please let me know. It really bothers me.

Thanks!

 

[Perrin Aybara]

Frequency is too low. You'd be way better off on a PPL or upper/lower split.

 

[technik]

Thanks! Perhaps I'll switch it up. I had been considering doing PPL to hit everything twice a week but haven't implemented that yet.

I miss the days before I was a grownup and it was practical to hit the gym once in the morning and once in the evening.

 

[Perrin Aybara]

I hear that. I go four days a week and that works great for me. Strength is my primary goal though.

I used to do the low frequency splits, too and now that I've switched to higher frequency I'll never go back. The difference is night and day.

Have a look at this, too. Some guys here getting great results on it.

Dual-factor Bodybuilding routine for Intermediate and Advanced lifters

 

[technik]

Thanks, Perrin. I think I'm going to start on the Dual-Factor tomorrow and see how it works out

 

[Perrin Aybara]

Keep us posted on your results.

 

[technik]

So I ended up going with a PPL instead. What I've been doing looks like:

Pull:
Dumbbell rows: 6x6-8
Cable Rows: 6x6-8
Rear Delt Fly: 6x8-10
Dumbbell Curls: 6x6-10

Push:
Flat Barbell Bench Press: 6x6-8
Lateral Raise: 5x8-10
Front Dumbbell Raise: 5x6-8
Overhead Press: 6x5-8
Dumbbell Flies: 5x6-8
Shrugs: 3x8-12
Dumbbell Skull Crushers: 6x5-10

Legs:
Back Squats: 6x5-8
Deadlifts: 4x5
Leg Extensions: 6x6-8
Leg Curls: 6x6-8
Calf Raises: 4x8-12


On the push days I alternate between doing overhead press and flat bench press first. I also have varied the rep ranges through the weeks. At first I was doing lower reps and I've been slowly tapering up to higher reps as the cycle has gone on.

I've looked that Prilepins sheet but haven't actually ran my numbers through it. I'm not sure if it is a build up of fatigue or what but my third week of this will end on Sunday and I haven't been feeling quite as strong when lifting.

On weekends when I get to sleep in I do okay and the day after my rest day is usually pretty good. So, I'm thinking a deload may be in line? I was planning to do one more week and then deload.

I don't think I can just not lift though, so I think on the deload week I'll just do three days on and maybe just do like 6 sets of bench, squat, and deadlifts. Maybe some rows for good measure

 

[oldmusclemike]

Back in my day I always got great results with a 3 on one off day routine. No matter how you set it up your exercises, a three day routine is enough to train all your body parts and then hit them again in 5 days. Like Chest on Monday and chest again on Friday, so on and so forth. The 4th day was always a rest day or maybe I would do calves and abs.

 

[technik]

Back in my day I always got great results with a 3 on one off day routine. No matter how you set it up your exercises, a three day routine is enough to train all your body parts and then hit them again in 5 days. Like Chest on Monday and chest again on Friday, so on and so forth. The 4th day was always a rest day or maybe I would do calves and abs.

Thanks, I had been considering three on one off but decided against it. I think I'll stick with PPL and see how it works out. I'm liking it so far, I've just been having a lot of ups and downs. Some days I feel great, others suck. But that could be down to sleep or any number of things, I'm sure.

Next week I'll deload and see how I feel after a low volume week.

 

[Bloodnsweat]

I would look at moving the deadlift to your pull day, and adding barbell rows or tbar, also you could cut out the front raises. Your already putting focus on anterior delts with all the pressing. And I suggested moving the deadlift over because squats and deadlifts on the same day is hell on your CNS, and if you're squatting heavy and intense enough your deadlift will be significantly less. Moving it over will allow you to pull heavier on that deadlift. Just my .02

 

[technik]

I would look at moving the deadlift to your pull day, and adding barbell rows or tbar, also you could cut out the front raises. Your already putting focus on anterior delts with all the pressing. And I suggested moving the deadlift over because squats and deadlifts on the same day is hell on your CNS, and if you're squatting heavy and intense enough your deadlift will be significantly less. Moving it over will allow you to pull heavier on that deadlift. Just my .02

Thanks, I had actually been considering moving the deads and dropping the front raises but wasn't sure about it. I'll see how that goes though.

I'll have to give barbell rows another try. I tried them once and I didn't feel like my lower back could manage the weight. I'd like to add chins but every time I do them I feel like my right side does all the work. So I nixed them for now and might try again once my body weight to strength ratio is a bit better lol

 

[oldmusclemike]

I found that wide grip bent rows if done with the proper stance was a strong hold in building a wide and thick back. Remember that keeping you back with a little arch is key to the isolation and a safe way to not hurt your lower back.

 

[technik]

I'll keep that in mind and have another go at them, it could very well be a form issue. A big lat spread has always been a dream of mine lol

 

[Bloodnsweat]

As you continue your deadlifts and squats your lower back will be able to hold more. Also, keep in mind when you're "bending over" it's actually your hips pulling back, not just bending straight over. You should feel some stretch in your hammies.

 

[Bloodnsweat]

Bent over barbell rows were the number one exercise in building my back. My avi is my actual back. So the proof is there. Granted the shadow exaggerates the taper

 

[technik]

As you continue your deadlifts and squats your lower back will be able to hold more. Also, keep in mind when you're "bending over" it's actually your hips pulling back, not just bending straight over. You should feel some stretch in your hammies.

Thanks, I'll practice with some light weight and see how it goes.

Practicing squats with just the bar seemed to help me a lot with form. My leg strength is horrible but at least I feel secure throughout the movement now, so hopefully those weights will start going up

 

[technik]

Bent over barbell rows were the number one exercise in building my back. My avi is my actual back. So the proof is there. Granted the shadow exaggerates the taper

Your back is ridiculous lol. How long have you been training?

 

[Bloodnsweat]

6 months...kidding, been training seriously for about 7 years or so. Started just working out to get a little stronger and a little more muscle. Then just kept wanting to build a physique to compete with.

 

[technik]

lol it's definitely paid off, that's pretty incredible

 

[Docd187123]

So I ended up going with a PPL instead. What I've been doing looks like:

Pull:
Dumbbell rows: 6x6-8
Cable Rows: 6x6-8
Rear Delt Fly: 6x8-10
Dumbbell Curls: 6x6-10

Push:
Flat Barbell Bench Press: 6x6-8
Lateral Raise: 5x8-10
Front Dumbbell Raise: 5x6-8
Overhead Press: 6x5-8
Dumbbell Flies: 5x6-8
Shrugs: 3x8-12
Dumbbell Skull Crushers: 6x5-10

Legs:
Back Squats: 6x5-8
Deadlifts: 4x5
Leg Extensions: 6x6-8
Leg Curls: 6x6-8
Calf Raises: 4x8-12


On the push days I alternate between doing overhead press and flat bench press first. I also have varied the rep ranges through the weeks. At first I was doing lower reps and I've been slowly tapering up to higher reps as the cycle has gone on.

I've looked that Prilepins sheet but haven't actually ran my numbers through it. I'm not sure if it is a build up of fatigue or what but my third week of this will end on Sunday and I haven't been feeling quite as strong when lifting.

On weekends when I get to sleep in I do okay and the day after my rest day is usually pretty good. So, I'm thinking a deload may be in line? I was planning to do one more week and then deload.

I don't think I can just not lift though, so I think on the deload week I'll just do three days on and maybe just do like 6 sets of bench, squat, and deadlifts. Maybe some rows for good measure

You have shrugs on push day but shrugs are a pulling movement not a pushing one. Mainly semantics as you can do them any day you want.

My advice would be:

1) move deadlifts to pull day
2) add front squats, paused squats, RDL, SLDL, or another big movement to leg day.
3) move overhead press up in lifting order on push day. Do it within the first three lifts that day. You could alternate even between that and bench going first.
4) prilepin's chart will not work for the majority of your loft selection. It's intended for the Olympic lifts and big compound lifts. Not things like leg curls, bicep curls, etc
5) you should vary up the reps and sets for different lifts. For example, squats can be done in almost any rep range but there's no reason to do less than 5reps on tricep push downs.