Critique This Workout

Bigger Stronger Leaner Competitive Bodybuilding
1

Sunday REST

Monday Squat- 7 sets x 4 reps
Bench Press- 5 sets x 5 reps

Superests-Ab/Calve-Standing Raises 6x 18
Hanging Reverse Crunch 6x 18

Tuesday Pullover- 2 x 20
Fly- 4 x 12
Push Up- 4 x max
Pull Up- 2 x max
Chin Up- 3 x max

Drag Curls- 4 x 50
Sit Ups- 4 x 50
Toe Raises- 1 x 250

Wednesday Barbell Curls 6 x 8
Reverse Curls 6 x 8
Skull Crushers 6 x 8

  Donkey Raises	6 x 36

Thursday Clean & Press 5 x 6
Deadlift 7 x 3

Supersets Ab/Calve Standing Raise 6 x 24
Twisting Crunches 6 x 24

Friday Arnold Press- 3 x 9
Bentover Lateral- 3 x 12
Side Lateral- 3 x 15
Close Grip Bench Press- 3 x 18
Dips- 3 x max

Wrist Curls- 4 x 18
Abs- Weighted Crunch- 4 x 18
Calves- Toe Raises- 1 x 250

Saturday Dumbbell Curls- 6 x 10
Zottman Curls- 6 x 10
Dumbbell Extensions- 6 x 10

 Donkey Raises-	6 x 12
2

You have some great ideas for combos and such but your overall volume is too high.

You might try M-W-F and stretch those workouts over 2 weeks for better results. At the very least go to M-T-Th-F and rotate accordingly.

Otherwise you’ll be running yourself into the ground fast.

I’m also not sure what youy hope to accomplish with 50-rep drag curls or 250-rep calf raises. High rep stuff every once in a while is good to shock the muscle, but even then I’d go 25 on the drags and 50-100 on the CRs. The levels you have I guarantee will NOT enhance your growth done all the time.

Take Care,
Scott

3

Specifically, what are you trying to accomplish? What are your goals? What are you eating, how much do you sleep, etc.

All around, it kinda looks like a mess to me. I read it rather quickly, but it kinda looks like you haphazzardly put stuff together. However, I will go back and read it again, just to see if I see the method in your madness.

And before someone else says it, have you searched for other articles that may be similar to what you are looking for?

4

[quote]simon-hecubus wrote:
You have some great ideas for combos and such but your overall volume is too high.

You might try M-W-F and stretch those workouts over 2 weeks for better results. At the very least go to M-T-Th-F and rotate accordingly.

Otherwise you’ll be running yourself into the ground fast.

I’m also not sure what youy hope to accomplish with 50-rep drag curls or 250-rep calf raises. High rep stuff every once in a while is good to shock the muscle, but even then I’d go 25 on the drags and 50-100 on the CRs. The levels you have I guarantee will NOT enhance your growth done all the time.

Take Care,
Scott[/quote]

i started with the 100 rep raises…and they are pretty much useless now, so i have to do about 200 or so to be effective i mainly use the high rep stuff just to mix it up and put some blood in there and work some of the differnt fibres

the drags i sould probably drop down, i use rest pauses to get to 50 anyway

this workout is a combo of my bulk workout and my powerlifting workout, but i had to cut my powerlifting down in order to do it all

its basically 24 sets a day about an hr to hr and half workout

with just 2 days dedicated to heavy powerlifting and low reps 3-6 reps on deads, squats, benches, and cleans and presses.

the rep ranges are all specificly designed for my body and where i fell i get the greatest benefit from.

its designed to be a 50% strength routine and 50% bulk routine

the only thing i may have to do is spread it out like you said and incorporate some more rest into it.

thanks for the feedback

5

[quote]Gerg wrote:
Specifically, what are you trying to accomplish? What are your goals? What are you eating, how much do you sleep, etc.

All around, it kinda looks like a mess to me. I read it rather quickly, but it kinda looks like you haphazzardly put stuff together. However, I will go back and read it again, just to see if I see the method in your madness.

And before someone else says it, have you searched for other articles that may be similar to what you are looking for?[/quote]

yes gerg, i could see how it could look rather unconventional and a mess

this was designed by me and carefully put together. specifically for my goals and what i’m trying to achieve. That is to stay between 6-12 reps for mass on almost all exercises except ofr calves and abs and forearms

i like 3-6 reps for max power/ max size

and i do incorporate burns and very high reps in there to mix it up.

i wanted to see if i was overworking or underworking such things or areas.

the 2 heavy days are 12 sets and then a (quick 12 sets on abs and calves which i can pretty much watch tv while doing those exercises)

the other 4 days were dedicated to arms chest mainly, those are areas i like to exaggerate

and my calves are worked daily due to years of training, i couldn’t get a sore calve muscle if i tried.

the workout ranges from 7 sets of 3 reps of heavy deadlifts to 1 set of 250 standing bodyweight calve raises

but most all bulking exercises will stay in the 6-12 rep range

its generally a bulk workout with strength movements not be neglected

6

[quote]Go heavy fool wrote:
i started with the 100 rep raises…and they are pretty much useless now, so i have to do about 200 or so to be effective i mainly use the high rep stuff just to mix it up and put some blood in there and work some of the differnt fibres
[/quote]

Right. When you do that kind of stuff
all the time, it no longer “surprises” your muscles. Stick with your lower rep strength stuff and focus on upping the poundages for a few months and then drop about 2 weeks of high-rep stuff on your muscles for a shock effect.

I’d still worry that too much different stuff ALL the time will just put you into an overtraining mode too easily.

7

thanks for the advice

yeah, its alot to do, but ive always been a little suprising on the training side… i can handle quite a bit

i usually don’t get too run down on the constant days without rest, if i do …i just take a day off