T Nation

Feedback on Routine


#1

Hello All,

Sorry to be this guy. I know there are tons of great beginner routines available here. I always chuckle at the people who show up with the home brewed abomination instead of using what's proven and worked for many.

Having said that, I have a younger brother who has been training seriously for several years now. He is where I would like to be, so I asked him to put something together for me. He chose exercises that I am familiar and safe with.

My goal is to get stronger, more flexible and enjoy any aesthetic improvements that come with that.

So I thought it would be helpful to get some considerations and feedback on this three day per week set up.

Sunday- Started with three sets but now do Four sets of 8-10 reps all

Deadlift
Standing Shoulder Press
ten pull-ups, ten chin ups, ten hammer ups
Barbell skull crushers
tri-pull downs or dips
Barbell shrugs
Calf raises

Tuesday- Four sets 8-10 reps of all

Back squat
Flat or inclined bench
Dumbell row
Standing delt raises (?)
Seated rear delt raises (?)
Grip- plate holds, hanging or wrist curls
Calf raises

Friday- Two rounds 10-12 reps

Weighted lunges
Front planks
Side planks with hip raises (sorry, don't know the name)
Super mans- five second pause
Seated leg lifts
scissor kicks
Four Points (bird dogs)
Glute bridge
Good mornings

I'm not the best at the names. I have added a fourth round to Sunday/Tuesday and 15-25lbs to all lifts over the last month. Just about always do 10 reps on lifts and 12 on calisthenics.

I try to add weight or do more reps every session.

Thanks in advance for your time.


#2

I feel like you would either trust your brother enough to not need internet strangers to validate his routine or you would trust internet strangers enough that you would follow one of the routines posted here and not need your brother’s input. This middle ground approach is just going to confuse you more, as people on the net rarely approve of any routine and people in real life rarely trust the advice of the net.

Pick any routine, follow it with violent intensity, and you will get results.


#3

haha, great point. Thanks.

I trust my Brother and know that there is an unbelievable pool of knowledge here.


#4

I agree with Punisher.

Personally I don’t like the routine very much, I think there are many better ones on this site, but I’m sure you can make good progress with it nonetheless if you go at it hard and recover and eat well.


#5

Understood. I appreciate the feedback.


#6

[quote]craze9 wrote:
I agree with Punisher.

Personally I don’t like the routine very much, I think there are many better ones on this site, but I’m sure you can make good progress with it nonetheless if you go at it hard and recover and eat well.
[/quote]

x3

too many exercises


#7

for me the third day/abz-athon is a complete waste but whatever, if its working and numbers going up on the big lifts then stick with it till you stall. When you do stall move on to a proven 3 day like Texas method


#8

[quote]RampantBadger wrote:
for me the third day/abz-athon is a complete waste but whatever, if its working and numbers going up on the big lifts then stick with it till you stall. When you do stall move on to a proven 3 day like Texas method [/quote]

10-4. Now we’re cooking with bacon.

I have considered dropping a few of the moves on the third day and adding another compound. If that sounds good what do you think would be wise? Sqaut, DL, Bench or another? Texas Method next is actually what I had in mind.


#9

What’s a hammer up?


#10

Forget all that complete nonsense and read this:


#11

[quote]usmccds423 wrote:
What’s a hammer up?[/quote]

I think it’s actually called a Hammer Grip Pull-up. Just thumbs pointed towards my face.


#12

[quote]Angus1 wrote:
Forget all that complete nonsense and read this:

Great thread, thanks for sharing. That looks challenging. I bet that ramp up keeps the muscles guessing.


#13

Plenty, plenty of options already listed for you, you need to pick one and do it.


#14

[quote]sweet-t wrote:

[quote]RampantBadger wrote:
for me the third day/abz-athon is a complete waste but whatever, if its working and numbers going up on the big lifts then stick with it till you stall. When you do stall move on to a proven 3 day like Texas method [/quote]

10-4. Now we’re cooking with bacon.

I have considered dropping a few of the moves on the third day and adding another compound. If that sounds good what do you think would be wise? Sqaut, DL, Bench or another? Texas Method next is actually what I had in mind.[/quote]

high rep/volume, low impact: leg press, press ups, lat pulldown, 1 abs move. Thats it. All for about 5x20.

-Basically give your body a markedly different stimulus and get the blood flowing


#15

[quote]RampantBadger wrote:

[quote]sweet-t wrote:

[quote]RampantBadger wrote:
for me the third day/abz-athon is a complete waste but whatever, if its working and numbers going up on the big lifts then stick with it till you stall. When you do stall move on to a proven 3 day like Texas method [/quote]

10-4. Now we’re cooking with bacon.

I have considered dropping a few of the moves on the third day and adding another compound. If that sounds good what do you think would be wise? Sqaut, DL, Bench or another? Texas Method next is actually what I had in mind.[/quote]

high rep/volume, low impact: leg press, press ups, lat pulldown, 1 abs move. Thats it. All for about 5x20.

-Basically give your body a markedly different stimulus and get the blood flowing[/quote]

I see what you mean. With only three days per week, 33% dedicated to core is something to consider. 5X20 would certainly get the blood flowing.

Thank you for the suggestions Sir.


#16

[quote]T3hPwnisher wrote:

Pick any routine, follow it with violent intensity, and you will get results.[/quote]

This is one of the wisest things you will ever read on the Internet.


#17

[quote]Wyfaggro wrote:

[quote]T3hPwnisher wrote:

Pick any routine, follow it with violent intensity, and you will get results.[/quote]

This is one of the wisest things you will ever read on the Internet.[/quote]

I completely agree. Keep it simple stupid and work your ass off!


#18

[quote]sweet-t wrote:

[quote]Wyfaggro wrote:

[quote]T3hPwnisher wrote:

Pick any routine, follow it with violent intensity, and you will get results.[/quote]

This is one of the wisest things you will ever read on the Internet.[/quote]

I completely agree. Keep it simple stupid and work your ass off![/quote]

I don’t want to be that guy but if you agree that’s the best way, why aren’t you doing it?


#19

[quote]dagill2 wrote:

[quote]sweet-t wrote:

[quote]Wyfaggro wrote:

[quote]T3hPwnisher wrote:

Pick any routine, follow it with violent intensity, and you will get results.[/quote]

This is one of the wisest things you will ever read on the Internet.[/quote]

I completely agree. Keep it simple stupid and work your ass off![/quote]

I don’t want to be that guy but if you agree that’s the best way, why aren’t you doing it?
[/quote]

Oh, I’m giving it everything that I have.

These bits of information from the experienced will only make me better. So far I see the need to focus less on the details and push. My routine is heavy in the abs department, consider less moves, Texas method may be a wise choice for my next routine, go for low impact and high reps one day, a link to a helpful thread and other great stuff. All useful and precisely why I started the thread.

Probably obvious to most here but good stuff for a beginner.


#20

[quote]sweet-t wrote:
Oh, I’m giving it everything that I have.

These bits of information from the experienced will only make me better. So far I see the need to focus less on the details and push. My routine is heavy in the abs department, consider less moves, Texas method may be a wise choice for my next routine, go for low impact and high reps one day, a link to a helpful thread and other great stuff. All useful and precisely why I started the thread.

Probably obvious to most here but good stuff for a beginner.
[/quote]

I’m not questioning your work ethic for a second, my point is that while all the things you listed above are undoubtedly useful, trying to factor all of them into your training is not “keeping it simple”.

Keeping it simple is picking a proven program, doing it as written with all the intensity and focus you can muster, it will work.

Learning about the details of training and building a plan from the ground up is not simple, but will also work.