T Nation

Critique My Workout


#1

After reading around the forum for a while, I decided to join finally, just wondered what you guys thought of my workout?

I'm trying to bulk. I am about 5'8 and very skinny, my BF% is in the single figures I reckon. Plus I have a very high metabolism (I'm hungry like an hour after a meal) but will save that for another thread!

I try to do a FB workout three times a week. Mon, Wed, Fri.

Deadlift.
Squat.
Bent over row.
Bench Press.
Pull ups.
Military press.
Dips.
Side planks.
Hip raises.
One-arm row.

All of these are 3 x 10 to failure.

Cheers.


#2

[quote]The Young Lad wrote:
After reading around the forum for a while, I decided to join finally, just wondered what you guys thought of my workout?

I’m trying to bulk. I am about 5’8 and very skinny, my BF% is in the single figures I reckon. Plus I have a very high metabolism (I’m hungry like an hour after a meal) but will save that for another thread!

I try to do a FB workout three times a week. Mon, Wed, Fri.

Deadlift.
Squat.
Bent over row.
Bench Press.
Pull ups.
Military press.
Dips.
Side planks.
Hip raises.
One-arm row.

All of these are 3 x 10 to failure.

Cheers. [/quote]

split it up more, way too much for each day. Rippetoes might be for you. or WSFSB if you’ve been lifting for a while.

or try:
day one:
squats
bench press
bent over row
side planks

day two:
Deads
militaries
dips
chins
glute ham raise

Three:
squats
bench press
bent over row
side planks

every week switch the days you do bench/bent over row and chins/militaries. And 3x10 is over rated for everything. Someone else here will probably want to elaborate on that.


#3

[quote]zephead4747 wrote:

split it up more, way too much for each day. Rippetoes might be for you. or WSFSB if you’ve been lifting for a while.

or try:
day one:
squats
bench press
bent over row
side planks

day two:
Deads
militaries
dips
chins
glute ham raise

Three:
squats
bench press
bent over row
side planks

every week switch the days you do bench/bent over row and chins/militaries. And 3x10 is over rated for everything. Someone else here will probably want to elaborate on that.[/quote]

Thanks for advice, will probably try that routine.

Not sure what Rippetoe or WSFSB is… Nah, haven’t been lifting for long at all, just a beginner.


#4

thats starting strength by rippetoe, and pretty much 90% of what you need to know now about what to do in the gym

oh and eat a lot. muscle building is first about diet. remember that sumos have more muscle than weightlifters/powerlifters/bodybuilders and they dont do weight training… or they do a bit, in their own way i guess.

later you’ll probably need to go for higher reps than 5 but wait at least a year or 2 before you go for that


#5

google Joe DeFranco then click the articles link on his site. It should take you right there.


#6

Sumos have more muscle than powerlifters, bodybuilders and weightlifter, what is your basis for that.

I think Markus Ruhl has more muscle than a top sumo wrestler.

And there is no way that the Sumo wrestlers are going to be Mariousz Pudzianowski in the farmers walk.

And there is no way that a sumo wrestler is going to hang snatch more than an Olympian.

500lbs at 50%bodyfat = 250 lean
300 at 5% = 285 lean.

Oh, and good idea going with the Total Body training as a beginner, but too many exercises; listen to the other posts.

Now you just need to hit it hard for the next year, and see how much progress you can make.


#7

Thanks for all the advice, guys. Will take it on board.