critique this please

[knockdown]

Ok guys here my plan for the mext 9 months. Im getting everything together for a year of back breaking gains. My meals will be simple, all I eat is chicken, turkey and tuna.Ok im not sure if ill stick to my norm 6on 1 off or 3 on 1 off. Any way here is goes.

day1:
chest: incline,flat,decline and flys
back: pullups, one arm bent over rows, lat pulldowns, dead lifts and sitted rows

day2:
bis: ez bar curls, rev curls and hammer curls
tris: wieghted dips, skull crushers and tris pulldowns

day3:
legs: squats, front squats, one legged leg presses, leg ext, lying curls, standing curls, seated calve, standing calve, donkey calve and standing one leg calve

Then repeats over the next 3 days with barbells then rest on day 7
All sets will be 3 sets of 12 for the first 3 days then 3 sets of 10 on the last 3.
Any help would be great thank you

 

[knockdown]

Thanks for your input, but to much volume?...lol.. every day is done with in 45 mins, hell I feel like I could do more.

 

[Grizzly]

No, no, no, no. To the both of you. You do not need to change up your workout every month. Keep it, it will be fine.

I didn't read more than the first part of the workout and, again, no, no, no, no. Flyes: gay. Incline, decline and flat all on the same day? Probably not your best plan of attack, but I guess you can do it if you want.

Most importantly, like Frosty said, your diet is horrendous! I mean, freaking abysmal, if, indeed, all you eat is chicken, tuna and turkey. Where are the carbs? Where is the fat? You will make NO gains with that diet, unless you're planning on dieting the whole year and the loss of bf is considered a gain.

 

[esco]

what about shoulders?

 

[bfr290]

Back and chest on same day, I sense overtraining ahead.

 

[knockdown]

lmao, i eat more then just that I just forgot to add it. Shoulders are done on leg days, ill be taking in 3.8-4k cals per day. Sometimes I wonder how u guys grow when u call workout plans like mind overtraining.

 

[knockdown]

Grizzly, I feel u about chest all in the same day, but I dont see gains any other way. Volume is the way to go for my body, If I dont hit the gym every day my muscle tend to get sore, as if they forgot that I just hit the gym 3 days before. So I guess I have a fast recovery time or sometime. And to who every changes thier workout 9 times in 9 months, thats seems to be a lil much dont u think? I raerly change any part of my workouts.

 

[Chip Bronson]

'Ok guys here my plan for the mext 9 months. Im getting everything together for a year of back breaking gains. My meals will be simple, all I eat is chicken, turkey and tuna.Ok im not sure if ill stick to my norm 6on 1 off or 3 on 1 off. Any way here is goes.'

as it has already been said, your diet is simply horrendous and pretty much hit or miss. you need to calculate approximately how many calories you will need, and you WILL need a lot to build up, on a daily basis and then divide them amongst your macronutrients. like grizz said you NEED to ADD carbs AND fats. imo, you need to add some steak (flank or filet are good choices) to get the energy for the back-busting workouts.

some comments on your workout breakdown:

'day1:
chest: incline,flat,decline and flys
back: pullups, one arm bent over rows, lat pulldowns, dead lifts and sitted rows'

again, like grizz said, lose the flyes bro. waste of fucking time... a good course of action would be, imo, one pressing exercise with a barbell and one with dumbbells e.g. incline dumbbell press and flat barbell press or vice versa. add in a couple of sets of weighted dips to this and you're good to go.

too much work for back. try one rowing movement e.g. barbell rows not that seated shit.... and one pullup movement e.g. weighted pullups and deads.

'day2:
bis: ez bar curls, rev curls and hammer curls
tris: wieghted dips, skull crushers and tris pulldowns'

the arm day looks ok to me.

'day3:
legs: squats, front squats, one legged leg presses, leg ext, lying curls, standing curls, seated calve, standing calve, donkey calve and standing one leg calve'

can you say overtraining? for sure... i'd stick with the squat for 4-5 sets after a warmup. every few workouts substitute the front squat OR the leg press to give your lower body a break from the wear and tear of the squat and add some variety. then add a few sets each leg extensions and leg curls. you don't need multiple types of leg curls or extensions either. and for calves, just pick 2 exercises, not 4, and hit it for 3-4 sets each.

'Then repeats over the next 3 days with barbells then rest on day 7
All sets will be 3 sets of 12 for the first 3 days then 3 sets of 10 on the last 3.'

what's the rationale behind doing 12 reps the first 3 days and then only 10 reps the next 3? if anything, i think that will work against you because instead of increasing the intensity on subsequent workout you will be decreasing it. i can't see how that would get to your goal faster.

oh yeah, like esco said, where are shoulders?

 

[knockdown]

Chip Bronson, the difference is in wieght. I like to go light and then heavy. The difference between rep can be alot of wieght. So I do 265 for 3 sets of 12, then 285 for 3 sets of 10. 20 lbs makes a big difference

 

[knockdown]

Frosty, I know overtraining trust me and this workout is far from it. I have 6 weeks left on this damn diet, ill make sure I post some pic so you can see what "overtraining" has done for me.

 

[Chip Bronson]

i see where you're coming from bro. i didn't get that impression from your first post but now that you've expounded on it, it does make sense to me. originally, i thought you were doing it as a means of stopping a couple of reps short of failure, to give the body a 'break', so to speak.

Chip Bronson, the difference is in wieght. I like to go light and then heavy. The difference between rep can be alot of wieght. So I do 265 for 3 sets of 12, then 285 for 3 sets of 10. 20 lbs makes a big difference

 

[knockdown]

Chip Bronson, bro when I started lifting, I listened to what every I could from the bros that I knew. But once i became really got into it, i saw that working out with them wasnt helping me at all. Sure they are big dudes but I wasnt growing off their workout, it was like it wasnt enough. So 3 sets of 12 with less then a mins rest is what I like to do but im going to change it some with the rep of 10s. My body doesnt seem to need much change.

 

[Chip Bronson]

i hear what you're saying bro. you've obviously taken the time to figure out what works and what doesn't for yourself. good work. but i wonder why you posted asking for 'any help' and then you discount every piece if advice everyone has given you, both workout-wise and diet-wise? if, indeed, you know best, why bother asking the rest of us mere mortals?

good luck....

 

[Grizzly]

That's odd, chip. You say 2, maybe 3, exercises for chest, but 3 bis and 3 tris exercises in the same workout is alright. Personally, I'd nix the whole day, but that's just me.

 

[Chip Bronson]

i understand where you're coming from grizz. personally, my chest is my strong point and i only do 3 sets of 1 exercise for it and it's still ahead of the rest of my body. my arms, on the other hand, need more work. that's why i said that. but looking at it again, i would say the arms would do well even with 2 exercises a piece.

 

[esco]

i understand where you're coming from grizz. personally, my chest is my strong point and i only do 3 sets of 1 exercise for it and it's still ahead of the rest of my body. my arms, on the other hand, need more work. that's why i said that. but looking at it again, i would say the arms would do well even with 2 exercises a piece.

hey chip! i agree with your post before this one.

my chest is my strong point too, getting them big round delts is hard!

 

[knockdown]

Chip Bronson, well we are always learning know things and I was discounting any ones help, better yet i didnt mean to. I was just wondering what you bro would think of my workout. I come to learn that you bros know alot of good info.

 

[esco]

Grizzly, what on earth would be the benefit of keeping the same workout for 9 months? Poliquin recommends switching up every 4-6 workouts, and Simmons recommends switching workouts every 1-2 weeks.

i tend to switch every 3-4 months.

 

[Grizzly]

Grizzly, what on earth would be the benefit of keeping the same workout for 9 months? Poliquin recommends switching up every 4-6 workouts, and Simmons recommends switching workouts every 1-2 weeks.

Well, it sort of depends upon what you mean by changing up your workouts. If you mean, instead of power cleans on week 3, do snatch pulls, then, yes, that's fine. But, if you mean to completely overhaul your workout, that's plain insanity.

What would be a good reason to keep it? Oh, how about neural conditioning which takes a good 4 weeks to develop so that you can perform each exercise to the max. How about so that you can measure progress more consistently. Gaining 30lbs on your db incline has no correlation to your BB incline.(trust me, I know because I've done it.)

There's a couple good reasons for you. Ask Freddy. He'll tell you there's no need to change your workout. He'll tell you to stay on the 5X5 for years on end.

 

[Grizzly]

Yes, this is true. In fact, I was hoping that you would be smart enough to figure out that that was an appropriate measure of changing your workout, whereas what I see most people doing is not.

Personally, I change, if at all, every 8-9 weeks(which is the end of a load/unload cycle). If a certain lift or muscle group is lagging or I just feel like prioritzing it, then I'll change.

For instance, instead of squatting twice and following them both with OH presses, I may squat once early in the week and then, on the second day, do squat presses or OH squats. That is an acceptable change.

Continually "shocking" your body by being all over the place with reps, sets, exercises, etc. is plain goofy and counter-productive.

As such, I think a better term would be "intelligent modification" of your workout.