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Routine Design for Dummies 1.016702

The Dark
Knight
eknight private msg quote post Address this user
Unfortunately, no. Aside from the fact that Smith machines are counter-balanced so that an empty bar weighs between 15 and 25 pounds (unlike a free barbell, which is 45), most people find that they are also able to lift additional poundage since the fixed bar path takes some of the balance and stabilization out of the movement. Sorry! -3X
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beltlab private msg quote post Address this user
Great post! Keep more of such kind coming, please.!
Thanks.
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acoble02 private msg quote post Address this user
Just curious, if you were to do a P/P/L routine using this layout, where would your face pulls and shrugs go? Push or Pull?
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acoble02 private msg quote post Address this user
i have one more question... in your sample routine, it has a total of 10 sets of push. You wrote up in one of your paragraphs that for larger muscles (like chest), you would do 10-12 sets and for smaller muscles about 6-8 sets. Since chest and shoulders are both push, how would you meet those requirements since you only listed 10 total sets in your sample routine? hope that makes sense. thanks
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MusicThings private msg quote post Address this user
@acoble02 shrugs are a pulling motion, face pulls are.....appropriately named
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acoble02 private msg quote post Address this user
@musicthings I was thinking that but don't face pulls work the shoulders? Since push day involves the shoulders, I should put face pulls on that day or no?
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Hamb0 private msg quote post Address this user
Facepulls do work the shoulders, but primarily the posterior delt which primary function is pull-related.

On a push day for example, the posterior deltoid is only involved to a very limited extent, and not near enough to call it "work" by any means.
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acoble02 private msg quote post Address this user
@Hamb0 gotcha. Any answers for the second thing I wrote up (above musicthings)?? Thanks for the replies
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Hamb0 private msg quote post Address this user
Quote:
Originally Posted by acoble02
i have one more question... in your sample routine, it has a total of 10 sets of push. You wrote up in one of your paragraphs that for larger muscles (like chest), you would do 10-12 sets and for smaller muscles about 6-8 sets. Since chest and shoulders are both push, how would you meet those requirements since you only listed 10 total sets in your sample routine? hope that makes sense. thanks


As for this, keep in mind, that there is a musclegroup overlap in compound exercises. Taking push day as an example, and say you're doing bench press, the anterior deltoids are significantly involved in the movement, and can therefor be counted in as part of shoulder volume. Does it make sense?

By that token, you'll get adequate work four your anterior delts, just from pressing. The remaining sets of "shoulder work", can then be focused shoulder flexion movements like (as an example of isolation) lateral raises and the like.

I'll add though, that Overhead pressing does not involve the chest to the same degree, as bench press involves ant. deltoids, so in that particular context, you shouldn't count that sort of pressing as a part of "chest volume".
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The Dark
Knight
eknight private msg quote post Address this user
@acoble02 as I noted in the original post, thinking in terms of movements and not muscles is your best bet. @Hamb0 nailed it with his explanation of overlapping between exercises. -3X
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acoble02 private msg quote post Address this user
Quote:
Originally Posted by Hamb0
Quote:
Originally Posted by acoble02
i have one more question... in your sample routine, it has a total of 10 sets of push. You wrote up in one of your paragraphs that for larger muscles (like chest), you would do 10-12 sets and for smaller muscles about 6-8 sets. Since chest and shoulders are both push, how would you meet those requirements since you only listed 10 total sets in your sample routine? hope that makes sense. thanks


As for this, keep in mind, that there is a musclegroup overlap in compound exercises. Taking push day as an example, and say you're doing bench press, the anterior deltoids are significantly involved in the movement, and can therefor be counted in as part of shoulder volume. Does it make sense?

By that token, you'll get adequate work four your anterior delts, just from pressing. The remaining sets of "shoulder work", can then be focused shoulder flexion movements like (as an example of isolation) lateral raises and the like.

I'll add though, that Overhead pressing does not involve the chest to the same degree, as bench press involves ant. deltoids, so in that particular context, you shouldn't count that sort of pressing as a part of "chest volume".


That makes a little more sense. But since you said that chest won't get hit with shoulder exercises like overhead press, wouldn't I have to do 10 sets of chest exercises to meet the "requirement" that @eknight suggested? Sample workout:
4 sets of bench press
3 sets of incline DB press
3 sets of cable crossovers
Those are the 10 sets of push. So would I not add a shoulder exercises like lateral raises? Thanks for the replies
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Hamb0 private msg quote post Address this user
@acoble02 Yes, of total push volume, it would make sense to have the volume lean a little towards being chest dominant IN GENERAL. Aside from that, adding lateral raises would fit as you said.
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acoble02 private msg quote post Address this user
Gotcha. thanks for the help guys.
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MusicThings private msg quote post Address this user
@acoble02 Quote:
Originally Posted by Hamb0
Facepulls do work the shoulders, but primarily the posterior delt which primary function is pull-related.

On a push day for example, the posterior deltoid is only involved to a very limited extent, and not near enough to call it "work" by any means.



He beat me to it and nailed it.
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acoble02 private msg quote post Address this user
Would this write up be alright for women? Looking for a program for my girlfriend... Any recommendations?
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The Dark
Knight
eknight private msg quote post Address this user
Yes. Depending on her level of experience, you may need to decrease the overall volume. -3X
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acoble02 private msg quote post Address this user
Thank you @eknight you've been a great help to this forum. Appreciate it
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Jeffr private msg quote post Address this user
Hi everyone,

Just a few questions:

One of the pushing movement have to be a shoulder press?
For exemple with one shoulder press every pushing day 4x6 and 3x10 this is 54 reps for anterior delt and 114 reps for chest weekly.

But it doesn't match with the 10-12 sets for chest 2 times a week it makes me 6 sets push one and 7 sets push 2 for chest and the rest for shoulders with military press.

I'm lost on this point.

Thank's for help.
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outdoorlife2016 private msg quote post Address this user
Will you please lay an actual plan out based off all of this information you've provided? Would greatly appreciate it. You have all the workouts laid out, but I would just feel much better if someone laid a plan out.
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The Dark
Knight
eknight private msg quote post Address this user
C'mon, don't be lazy. I literally described a set and rep scheme and provided a decent list of exercises to plug into it. It's all already there! -3X
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Calidream private msg quote post Address this user
Hi eknight,

Im actually following fierce 5 (a full body program) and im wondering if im pointing in the right path, my main goal is mass (aesthetics) and I CAN ideally workout 3 times a week or even 4 if necessary

Stats: 178cm (5 ft10 )
20 years old
Wheight:138lbs
Bench max: 145 lbs
Squat max: 200lbs
Deadlift: 270 lbs
military press: 110 lbs

Am I on the right track ? So many things are confused on the internet, don’t know who to trust despite the guy who designed fierce 5 is a knowledgeable guy.. I’m just to afraid to go straight to your routine with my poor stats. Thanks in advance
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The Dark
Knight
eknight private msg quote post Address this user
I don't think your stats are poor, but I also can't comment on the routine you're using- I'm not familiar with it. -3X
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Calidream private msg quote post Address this user
Seriously ??

It's basically an full body program:
Workout A
Squat 3x5
Bench 3x5
Pendlay Rows 3x8
Face Pulls 3x10
Calf raises 2x15/Tricep pressdowns 2x10 Superset

Workout B
Front Squat 3x5
Overhead Press 3x5
Romanian Deadlift 3x8
Lat Pulldowns 3x8 (any grip)
Ab work 2x15/Curls 2x10 Superset

And you do A B A then the next week B A B, what would you advise then ??

Thanks in advance
Post 148 IP   flag post
Calidream private msg quote post Address this user
What would you just advise for a guy with my "level" ??

Now i am like 150lbs x1 bench press
220x1 lbs squat
100x1 Military press

140 lbs bodyweight for 5"10.

Thanks in advance ek
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The Dark
Knight
eknight private msg quote post Address this user
Westside for Skinny Bastards. -3X
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fit66chevy private msg quote post Address this user
Any thoughts, changes, or recommendations you would make on this routine?


Tuesday
Back squats 4 x 5
Barbell lunges 4 x 10
Dead lifts 4 x 10
Leg curls 4 x 5
Standing calve raises 4 x 10
Seated calve raises 4 x 10

Wednesday
Incline Barbell Bench Presses 4 x 5
Incline Dumbbell Bench Press 4 x 10
Side cable lateral raises 4 x 10
Pull ups 4 x 10
Barbell rows 4 x 5
One arm dumbbell rows 4 x 10
Face pulls 4 x 10
Dumbbell shrugs 4 x 10
Rope push downs 4 x 10
Barbell curls 4 x 10

Thursday
HIIT & Abs

Friday
Leg Press 4 x 5
Barbell lunges 4 x 10
Romanian dead lifts 4 x 10
Leg curls 4 x 5
Standing calve raises 4 x 10
Seated calve raises 4 x 10

Saturday
Barbell Bench Press 4 x 5
Dumbbell Incline press 4 x 10
Side cable lateral raises 4 x 10
Pull ups 4 x 10
Cable rows 4 x 5
Reverse Flyes 4 x 10
Face pulls 4 x 10
Barbell Shrugs 4 x 10
Reverse Grip push downs 4 x 10
Incline Bench DB Curls 4 x 10


Sunday
HIIT & Abs

Monday
OFF
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Elminister private msg quote post Address this user
Thanks for this thread. Coming back to weight-lifting after almost 3 years of pause and this is exactly what I was looking for.
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acoble02 private msg quote post Address this user
I thought the push:pull ratio was 1:2? This write up wouldn't be correct then? So confused
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The Dark
Knight
eknight private msg quote post Address this user
It's a goal to shoot for. What would be incorrect? If this set-up is confusing, you're not ready to create your own routines yet. -3X
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acoble02 private msg quote post Address this user
@eknight this is why it's confusing..if you could explain this, it would be greatly appreciated. Thank you

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