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Anything particularly wrong with my workout?

post #1 of 20
1/2/10 at 5:01pm
Thread Starter 
Hey all. Seeing the "critique my workout" thread a bit ago, i figure i'd post mine and see what could be improved about it. My biggest question is the amount of weight: Compared to what i've been reading/seeing other people do, i feel like I'm on the low end of the weight scale; I've been working a while on pushing it and I can't seem to push forward (especially my bench). Then again, I'm a pretty small guy (5'6" and 145 lbs) and I'm naturally lean, so it could be genetics. Here's my current routine. Bench Press 3x10 @ 135 lbs (Though, I usually fail around 6 on the 3rd set) Squat 3x10 @ 135 lbs (again, want to raise this weight, but i start feel woozy after my 3rd set) Deadlift 1x10 @ 145 lbs (Just started doing these after neglecting them, so working my way up) Bicep curls 3x10 @ 25 lbs Tricep Pulldown 3x10 @ 50 lbs Cable Flys/Press 3x10 @ 30 lb on each arm Deltoid Raise 3x10 @ 25 lbs Dumbell Row 3x10 @45 lbs Pushups 3x10 (last set to failure) Pullups: I try for 3x10, but I usually only get 2 and change. 8 minute abs (pretty intense, after all of the above, actually ) Anything I could be doing better? My one consideration is that i've been blessed/cursed with a fairly thick neck, so I want to avoid doing too many things that work my upper traps. Other than that, it's fairly open to whatever. Thanks in advance!
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post #2 of 20
1/2/10 at 8:34pm
What's your goal? Just lift more total weight?
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post #3 of 20
1/2/10 at 8:44pm
Thread Starter 
Quote:
Originally Posted by Hartmann View Post
What's your goal? Just lift more total weight?

Yeah, pretty much. Maybe get a little bigger in my chest/legs as well.
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post #4 of 20
1/2/10 at 9:02pm
How long have you been lifting? How many times/week do you lift? How dedicated to this hobby can you be? Most importantly, do you enjoy lifting weights, or is it just something you feel you "should" do?
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post #5 of 20
1/2/10 at 9:13pm
Thread Starter 
I've been lifting for about 3 years with to varying levels of seriousness (at first, not so much, but i've been quite a bit more serious in the past year). It's gotten to the point where I enjoy it quite a bit, I really I don't mind spending an hour/hour and a half at the gym--in fact, I find it incredibly relaxing and get somewhat antsy when I don't go. I just haven't been seeing much, if any strength/muscle gains as of recent and I'm worried that i'm doing something wrong.
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post #6 of 20
1/2/10 at 9:22pm
One major thing you're missing is shrugs- so you're upper trapezius (neck and upper shoulders) isn't getting much development. It's not a big deal in terms of power, but aesthetically it can make a major difference.
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post #7 of 20
1/2/10 at 9:58pm
Yeah, you're definitely doing something something wrong. It's called not lifting enough weight. You're stuck in the groove of doing 3 x 10 x whatever weight, once a day, a few times a week. You need to increase the weight. That set-up is not conducive to increasing strength, and is too low for endurance work. Increase the weight, don't worry about doing "exactly this many" squats -- that's not a benchmark for progress, doing X amount of squats will not magically increase how much you can lift in the future.
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post #8 of 20
1/2/10 at 10:11pm
Thread Starter 
Quote:
Originally Posted by Hartmann View Post
Yeah, you're definitely doing something something wrong. It's called not lifting enough weight. You're stuck in the groove of doing 3 x 10 x whatever weight, once a day, a few times a week. You need to increase the weight. That set-up is not conducive to increasing strength, and is too low for endurance work. Increase the weight, don't worry about doing "exactly this many" squats -- that's not a benchmark for progress, doing X amount of squats will not magically increase how much you can lift in the future.
Ha, okay. I had always been in the mindset that it was more important to accomplish X amount of reps than increase weight, but that was never set in stone. Which would you recommend increasing, and how much would you recommend increasing by? 10 lbs? 20? Thanks for your help!
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post #9 of 20
1/2/10 at 10:46pm
Start with an unloaded bar. Warm up. Go to your usual weight (135). Do 3 reps. Add 10 pounds. Do 3 reps. Add 10 pounds. Do 3 reps. Keep adding weight until you can't do 3 reps. Then add 5 pounds, do as many reps as you can. Keep adding 5 pounds until you can't lift even 1 rep. This is the same for squats and deadlifts, except you double the poundage increments. Focus on these 3 lifts, lift 6 months straight, eat normally, sleep.
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post #10 of 20
1/2/10 at 11:33pm
Thread Starter 
Quote:
Originally Posted by Hartmann View Post
Start with an unloaded bar. Warm up. Go to your usual weight (135). Do 3 reps. Add 10 pounds. Do 3 reps. Add 10 pounds. Do 3 reps. Keep adding weight until you can't do 3 reps. Then add 5 pounds, do as many reps as you can. Keep adding 5 pounds until you can't lift even 1 rep.

This is the same for squats and deadlifts, except you double the poundage increments.

Focus on these 3 lifts, lift 6 months straight, eat normally, sleep.

Alright, sounds good. Will do. Thanks!
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post #11 of 20
1/2/10 at 11:37pm
You might want to try a premade program such as the following:
http://stronglifts.com/stronglifts-5...ining-program/
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post #12 of 20
1/3/10 at 12:36am
Quote:
Originally Posted by Svenn View Post
One major thing you're missing is shrugs- so you're upper trapezius (neck and upper shoulders) isn't getting much development. It's not a big deal in terms of power, but aesthetically it can make a major difference.

If he's doing his deads the right way that'll work his traps
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post #13 of 20
1/3/10 at 12:37am
Yep, Stronglifts 5x5 works too. Why does it work? 1. Increasing the weight 2. Consistency Pick whatever works for your own schedule, and do just do it.
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post #14 of 20
1/3/10 at 9:30am
Bench Press 3x10 @ 135 lbs (Though, I usually fail around 6 on the 3rd set) Squat 3x10 @ 135 lbs (again, want to raise this weight, but i start feel woozy after my 3rd set) Deadlift 1x10 @ 145 lbs (Just started doing these after neglecting them, so working my way up) Just do these with more weight. Don't bother about the other exercises.
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post #15 of 20
1/3/10 at 2:40pm
^I don't agree. Try Stronglifts it definately works. or Madcow 5 x 5. Add more volume to both if you so desire.
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