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critique my strenght training plan12942

aoneill513 private msg quote post Address this user
I am an aspiring bodybuilder with a love for powerlifting ( I like moving heavy weights). I am planning on working in two,four week cycles i.e. week 1 and 5 are the same and so on for 8 weeks.
I took an approach to weaning into one rep maxs at weeks 4 and 8 to allow some hypertrophy to be maintained in between, while I focus on increasing the weights and lowering the reps as the weeks go on. I kept some support exercises throughout the weeks to help increase my lifts and again, I'm and aspiring bodybuilder, i need my hypertrophy.
Please find my workout below. Any and all positive Briticism is welcome.

Strength Training
8 weeks – January 2014

Week one and five:
Back and biceps
• Deadlifts: Warm up x2, 6 reps, 5 reps x2, 3 reps x2
• Rows: Warm up x2, 6 reps, 5 reps x2, 3 reps
• Lat pulldowns: Warm up, 8 reps x2 5 reps x1
• Face pulls/read delt machine: 8-12 reps x2
• *(optional) Single arm rows: (each arm) 10 reps x2*
• *(optional) Good mornings: 8-12 reps x2*
• Barbell curls : 8-10 x3
• Hammer curls: 8-10 x3

Legs and biceps
• Squats: Warm up x2, 6 reps x2, 5 reps x2, 3 reps x2
• Romanian deadlift: 8-12 reps x3
• Leg extension: 8-12 reps x3
• Calves: Standing: 10-15 reps x2/3
Seated: 10-15 reps x2/3
• DB curls: 8-10 x3
• Hammer curls: 8-10 x3

Chest and triceps
• Flat bench: Warm up x2, 6 reps, 5 reps x2, 3 reps x2
• Incline bench: Warm up, 6 reps, 5 repsx2, 3 reps x2
• Cable crossovers: 8-12 x3
• Decline DB press: 12 x2/3
• French press: 8-12 x3
• Overheads: 8-12 x3

Shoulders and triceps
• Barbell press: Warm up x2, 6 reps, 5 reps x2, 3 reps x2
• DB press: 6-8 reps x2/3
• Front raises: 8-12 x3
• Lat raises: 8-12 x3
• Rear delt machine: 8-12 x2
• Face pulls: 8-12 x2
• Tricep pushdown: 6-12 x 3
• Kickbacks: (each arm) 12-15 x2
Try to increase weight with every set which has a rep decrease, even miniscule amounts.

Week two and six:
Back and biceps:
• Deadlifts: Warm up x2, 5 reps x2, 3 reps x3
• Rows: Warm up x2, 6 reps, 5 reps x2, 3 reps
• Lat pulldown: Warm up, 8 reps x2, 5 reps
• Face pulls/Rear delt machine: Warm up, 8-12 reps x2
• Barbell curls: 8-10 reps x3
• DB Hammer curls: 8-10 reps x3

Legs and biceps
• Squats: Warm up x2, 5 reps x2, 3 reps x3
• Romanian deadlift: 8-12 reps x3
• Leg extension: 8-12 reps x2
• Calves: Standing: 10-15 reps x2/3
Seated: 10-15 reps x2/3
• DB curls: 8-10 x3
• Hammer curls: 8-10 x3

Chest and triceps
• Flat bench: Warm up x2, 5 reps x2, 3 reps x3
• Incline bench: Warm up, 5 reps x2, 3 reps x3
• Cable crossovers: 8-12 x3
• Decline DB press: 12 x2/3
• French press: 8-12 x3
• Overheads: 8-12 x3
Shoulders and triceps
• Standing Barbell press: Warm up x2, 5 reps x2, 3 reps x3
• Front raises: 8-12 x3
• Lat raises: 8-12 x3
• Rear delt machine: 8-12 x2
• Face pulls: 8-12 x2
• Tricep pushdown: 6-12 x 3
• Kickbacks: (each arm) 12-15 x2

Week three and seven:
Back and biceps:
• Deadlifts: Warm up x2, 3 reps x3, 1 rep
• Rows: Warm up x2, 5 reps x2, 3 reps x2
• Pull ups: 8-10 reps x2, 5 reps (weighted)
• Face pulls: Warm up, 8-12 reps x2
• Barbell curls: 8-10 reps x3
• DB Hammer curls: 8-10 reps x3

Legs and biceps
• Squats: Warm up x2, 3 reps x3, 1 rep
• Romanian deadlift: 8-12 reps x3
• Calves: Standing: 10-15 reps x2/3
Seated: 10-15 reps x2/3
• DB curls: 8-10 x3
• Hammer curls: 8-10 x3

Chest and triceps
• Flat bench: Warm up x2, 3 reps x3, 1 rep
• Incline bench: Warm up, 3 reps x3, 1 rep
• Cable crossovers: 8-12 x3
• French press: 8-12 x3
• Overheads: 8-12 x3

Shoulders and triceps
• Standing Barbell press: Warm up x2, 5 reps x2, 3 reps x3
• Seated barbell press: 5 reps x2
• Rear delt machine: 8-12 x2
• Face pulls: 8-12 x2
• Tricep pushdown: 6-12 x 3
• Kickbacks: (each arm) 12-15 x2


Week four and eight:
Back and biceps:
• Deadlifts: Warm up x2, 1 rep x5
• Rows: Warm up x2, 5 reps x2, 3 reps x2
• Pull ups: 8-10 reps x2, 5 reps (weighted)
• Face pulls: Warm up, 8-12 reps x2
• Barbell curls: 8-10 reps x3
• DB Hammer curls: 8-10 reps x3

Legs and biceps
• Squats: Warm up x2, 1 rep x5
• Romanian deadlift: 8-12 reps x3
• Calves: Standing: 10-15 reps x2/3
Seated: 10-15 reps x2/3
• DB curls: 8-10 x3
• Hammer curls: 8-10 x3

Chest and triceps
• Flat bench: Warm up x2, 1 rep x5
• Incline bench: Warm up, 3 reps x3, 1 rep
• Cable crossovers: 8-12 x3
• French press: 8-12 x3
• Overheads: 8-12 x3

Shoulders and triceps
• Standing Barbell press: Warm up x2, 5 reps x2, 3 reps x3
• Seated barbell press: 5 reps x2
• Rear delt machine: 8-12 x2
• Face pulls: 8-12 x2
• Tricep pushdown: 6-12 x 3
• Kickbacks: (each arm) 12-15 x2



Stats:
17 years old
height: 5'11"
weight: 76 kg
bench: 110 kg
squat: 150+ kg
deadlift: 180+ kg

+ = confident to try heavier
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ajm87 private msg quote post Address this user
lol
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aoneill513 private msg quote post Address this user
@ajm87 Lol?
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The Dark
Knight
eknight private msg quote post Address this user
Far too many changes. Neurologically, your body needs 6-8 weeks to adapt to a routine and maximize fiber recruitment. Your set-up is counter-productive to that. FAR too much isolated arm work. Imbalance between quad and ham work will lead to ACL issues down the road. Ditto your pressing movements and rowing movements- too much of one, not enough of the other. Leg extensions are a worthless movement. Why not just find an established routine by a pro? -3X
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aoneill513 private msg quote post Address this user
@eknight thank you, solid advice.

There weren't really much changes other than me dropping some exercises (that I've always done in my hypertrophy workouts) for two weeks, the only reason for that is to leave with more energy to complete my heavy sets. I'll cut out the leg extension so, and put in another hamstring exercise. Also, you're saying i have too much or pressing not enough rowing, should i incorporate another rowing movement so, or drop a pressing one?

I like to make my own workouts, mixing things up to find a good workout which suits my body type. Not all of them are winners, but i feel i'll stick to it better. I'll make ajustments to it before I put it into play.

Again, thanks for taking the time to go through the full workout, I know it's long and quite time consuming.
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cassious private msg quote post Address this user
Quote:
Originally Posted by eknight
Far too many changes. Neurologically, your body needs 6-8 weeks to adapt to a routine and maximize fiber recruitment. Your set-up is counter-productive to that. FAR too much isolated arm work. Imbalance between quad and ham work will lead to ACL issues down the road. Ditto your pressing movements and rowing movements- too much of one, not enough of the other. Leg extensions are a worthless movement. Why not just find an established routine by a pro? -3X


What makes them worthless? just curious
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aoneill513 private msg quote post Address this user
P.S. I'm aware I spelled "Strength" wrong in the title...
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The Dark
Knight
eknight private msg quote post Address this user
@cassious active insufficiency of the rectus femoris; anterior translation of the tibia without hamstring activation as dynamic stabilizer, which creates added stress on the ACL to counter the translation; excess shear force placed on the knee joint from weight placed at the most distal position of the joint (unlike squats, where the force is compressive, not shear, and the weight is distributed across the pelvis and hips before it gets to the knees).

@aoneill513 personally I'd drop one press AND add one pull, but that's just me. -3X
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cassious private msg quote post Address this user
@EK Wow thanks man! So they are worth dropping altogether?
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The Dark
Knight
eknight private msg quote post Address this user
@cassious I don't do them anymore. Just consider this- after an ACL repair, part of the rehab includes squats and makes note to avoid extensions. -3X
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WinnersNeverQuit private msg quote post Address this user
@eknight why is the wsbb conjugate method so good if it takes 8 weeks to adapt fully? not being rude, just wondering amd don't know how else to word it
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The Dark
Knight
eknight private msg quote post Address this user
It's a strength program. It's not designed to elicit hypertrophy or maximum muscle fiber recruitment. -3X
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WinnersNeverQuit private msg quote post Address this user
fair enough, just misinterpreted/misread your origimal reply as the thread name is about steength training routine
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340750 13 13
destitute