T Nation

Help with My Program


#1

I have been doing strength principles in terms of my training for the last two months to get more volume moving and develop power. I am currently on OVT for this month and for next month I was going to go back to my old programme, which is below, I have adjusted the weights since then to what I can lift now, but I wanted to know if it is a solid programme for next month?

My goals are just to shock my muscles out of low rep ranges and pure strength training to get more cut and overall just get some size and look good nekid hehe.

Some information about the my training is that I mainly consume 5 �¢?? 6 meals a day, 375 calories per meal, protein 28g, carbs 47g and fat 8.25g. I use Dymatize Elite 12 Hour Protein, take multivitan's and fish oil, take a pre workout shake either NO SHOTGUN or another depending on cash at hand lol and I eat pretty clean 7 days a week.

Monday: Chest/Triceps/Shoulders
* I do Muay Thai an hour later after gym*
Triceps and shoulders are superset one after the other

Bench Press: 198 X 8 reps X 4 Sets, Then drop set weight twice on the last set
Incline Dumbbell press: 77 X 8 Reps X 4 Sets
Cable flies: 37 X 15 reps X 4 Sets, The drop set weight twice on the last set
Squat rack press: 1 Rep, then take weight off, and 2 Reps, so forth keep deloading till 10 reps is done
Triceps overhead pull downs: 143 X 8 Reps X 4 Sets
Triceps machine dip: 280 X 12 Reps X 4 Sets
Overhead Lift: 70 X 10 Reps X 4 Sets
Weighted dips: 110 X 5 Reps X 4 Sets

Barbell Standing Press Back and Front: 100 X 6 Reps X 4 Sets
Bent parellel rises: 35 X 8 Reps X 4 Sets
Straight arm parallel Rises: 35 X 8 Reps X 4 Sets

Tuesday: Cardio
* I do Muay Thai later that night*

20min Spin Bike HIIT
5min running up and down on two steps
5 lengths X 5 Sets court sprints
Complexes: 6 Reps of 6 Exercises for 6 Sets, 1min break between sets
-Deadlift
-Bentover barbell rows
-Front Squat
-Squat
-Squat into overhead press
-Backward lunges

Wednesday: Back/Biceps, Traps
* I do Muay Thai an hour later after gym*

Wide grip lat pull downs: 165 X 8 Reps X 4 Sets
T Bar Row: 154 X 8 Reps X 4 Sets
Low cable row: 190 X 8 Reps X 4 Sets
Lat pull down machine: 220 X 8 Reps X 4 Sets

Barbell curls: 77 X 8 Reps X 4 Sets
Alternate single curls: 44 X 8 Reps x 4 Sets
Hammer rope curls: 155 X 8 Reps X 4 Sets
Towel body pull ups: 10 Reps X 4 Sets

Squat Rack machine behind shrugs: 265 X 8 Reps X 4 Sets
Dummbbell shrugs: 100 X 8 Reps X 4 Sets
Bench smith machine front shrugs: 375 X 8 Reps x 4 Sets

Thursday: Cardio
* I do Jiu Jitsu (grappling) later at night*

11km jog

Friday: Chest/Shoulders/Triceps/Legs
* I do jiu jitsu if can on a Friday night*

Bench Press: 198 X 8 reps X 4 Sets, Then drop set weight twice on the last set
Incline Dumbbell press: 77 X 8 Reps X 4 Sets
Cable flies: 37 X 15 reps X 4 Sets, The drop set weight twice on the last set
Smith Machine Bench: 280 X 8 Reps x 4 Sets

Triceps overhead pull downs: 143 X 8 Reps X 4 Sets
Close Grip Bench: 155 X 8 Reps x 4 Sets
Skullcrushers: 55 X 10 Reps X 4 Sets
Weighted dips: 110 X 5 Reps X 4 Sets

Dumbbell overhead press: 62 X 8 Reps x 4 Sets
Bent parellel rises: 35 X 8 Reps X 4 Sets
Straight arm parallel Rises: 35 X 8 Reps X 4 Sets
Reverse flies: 35 X 8 Reps x 4 Sets

Squat: 198 X 8 Reps x 4 Sets
Leg pres: 286 x 8 Reps X 4 Sets
Standing calf raises: 264 x 10 Reps x 4 Sets
Light hamstring curls: 55 X 12 Reps X 4 Sets
Leg extensions till failure: 132 and deload for 4 sets
Sitting calf raises till failure: 132 and deload for 4 sets

Saturday: Back/Biceps, Traps

Hammer rope rows: 180 X 8 Reps X 4 Sets
Dumbbell Row: 62 X 8 Reps X 4 Sets
Underhand barbell rows: 155 X 8 Reps X 4 Sets
Close grip pull downs: 165 X 8 Reps X 4 Sets
Hyperextensions: 44 X 12 Reps x 4 Sets

Reverse Barbell curls: 77 X 8 Reps X 4 Sets
Incline hammer curls: 44 X 8 Reps X 4 Sets
Low barbell cable curls: 155 X 8 Reps X 4 Sets
Pull ups: 10 reps X 4 Sets

Squat Rack machine behind shrugs: 265 X 8 Reps X 4 Sets
Dumbell shrugs: 100 X 8 Reps X 4 Sets
Bench smith machine front shrugs: 375 X 8 Reps x 4 Sets
Deadlift: 220 X 8 Reps X 4 Sets


#2

dude

what?


#3

I am no expert but that looks like huge volume to me.

You do 72 sets of 8 to 10 reps on Friday alone.

Your Tuesday cardio day has deads and squats. ?!?

Are you on vitamin-S or natural?


#4

[quote]artsd wrote:

Your Tuesday cardio day has deads and squats. ?!?[quote]

Complexes.


#5

[quote]tokyopop wrote:
artsd wrote:
Your Tuesday cardio day has deads and squats. ?!?

Complexes.
[/quote]

Oh, I see. When he said “6 Reps of 6 Exercises for 6 Sets” I was thinking 36 sets total but it means 6 sets total.


#6

oh ja sorry, meant they are part of complexes


#7

overtraining…


#8

[quote]pw34 wrote:
overtraining… [/quote]

Agreed. Too many exercises per body part. Read up on Mike Mentzer. He’ll list some awesome programs where you essentially do 2 sets per workout, 2 workouts a week. Huge gains follow when you don’t keep breaking down muscle before it has time to recover, let alone grow.


#9

[quote]Diluted56 wrote:
I have been doing strength principles in terms of my training for the last two months to get more volume moving and develop power.[/quote]

I don’t quite follow what this means.

That program looks like something straight out of a Fiction Fitness magazine. I don’t like it at all, mostly because it seems way more complicated than it needs to be. Your exercise choices are redundant, and your volume/frequency could definitely be tweaked to be more efficient.

I’d rather see you do something like a more basic upper/lower split 3-4 days a week. That will have you building plenty of muscle and strength, while managing your energy and recovery for cardio (if necessary) and martial arts.

There are several solid programs that fit the bill. Cressey’s recent Off-Season program is one example.

Getting cut will come down to your diet and cardio, not weight training. But more importantly, it would be much more efficient if you decided whether to get cut now or try to add size. Choose one goal, and go for it full throttle.

If your photos are current, then you trying to cut down is like Brock Lesnar trying to improve his bench press strength. It’s redundant and an unnecessary priority at this point. You’d be much better served if you concentrated on building size and strength.

Those are some awfully specific calculations. Makes me question if it’s accurate or if your guesstimating.

What, exactly, did you eat yesterday?

NO-products blow goat nuts. Some people like them, but plenty more agree that they suck. There have been a few articles on this site explaining why. Other than that, protein and fish oil is solid.

[quote]Monday: Chest/Triceps/Shoulders

  • I do Muay Thai an hour later after gym*

Tuesday: Cardio

  • I do Muay Thai later that night*

20min Spin Bike HIIT
5min running up and down on two steps
5 lengths X 5 Sets court sprints
Complexes: 6 Reps of 6 Exercises for 6 Sets, 1min break between sets

Wednesday: Back/Biceps, Traps

  • I do Muay Thai an hour later after gym*

Thursday: Cardio

  • I do Jiu Jitsu (grappling) later at night*

11km jog

Friday: Chest/Shoulders/Triceps/Legs

  • I do jiu jitsu if can on a Friday night*

Saturday: Back/Biceps, Traps[/quote]

You’re training martial arts 4-5 times per week. That burns a ton of calories. If you’re trying to gain size, you’ve got to make sure you eat enough before class. Try having a shake immediately after too. If you’re trying to get cut, you may not need that much additional cardio (complexes, sprints, running, etc.)

You don’t train legs. That means you lose.

Seriously, there’s zero reason not to train your legs. I don’t care how much you run, bike, or train martial arts. With the right volume and intensity, you can handle it. It’s a must.

EDIT: Minor error on my part… I just noticed they’re thrown in on Friday, after your second chest/shoulders/triceps session. Some leg work is better than none, but you’re obviously doing it as an afterthought. You would absolutely benefit from giving them more attention.

Look through the Combat forum for the “How to Train” thread. A bunch of folks are sorting out how to lift and train effectively.

P.S. - Running for 11km? Yuck. Just… yuck.


#10

[quote]TPreuss wrote:
Read up on Mike Mentzer. He’ll list some awesome programs where you essentially do 2 sets per workout, 2 workouts a week. Huge gains follow when you don’t keep breaking down muscle before it has time to recover, let alone grow.[/quote]

Just as an aside, most reports I read of people who tried to follow Mentzer’s super-minimalist program gained strength and bodyfat, not muscle size.

I’m a “fan” of relatively-low volume training, but four sets a week is ridiculous.

And a man in my position can’t afford to be made to look ridiculous.

(Please, somebody catch that reference. Complete with picture.)


#11

[quote]Chris Colucci wrote:
TPreuss wrote:
Read up on Mike Mentzer. He’ll list some awesome programs where you essentially do 2 sets per workout, 2 workouts a week. Huge gains follow when you don’t keep breaking down muscle before it has time to recover, let alone grow.

Just as an aside, most reports I read of people who tried to follow Mentzer’s super-minimalist program gained strength and bodyfat, not muscle size.

I’m a “fan” of relatively-low volume training, but four sets a week is ridiculous.

And a man in my position can’t afford to be made to look ridiculous.

(Please, somebody catch that reference. Complete with picture.)[/quote]

Strength gains usually come before size gains. Using Mike’s programs I’ve put on 10 lbs in 3 weeks. In my experience, size gains follow strength gains. I will agree that lifting less while having a crappy diet will lead to fat gains, but this is a problem with the lifters diet, not Mentzer’s routines. Keep in mind that Mentzer trained Yates the year before he won the Olympia. If Yates used Mentzer’s training philosophies there must be something to them.

Just my thoughts. Everyone’s body reacts differently, and I’ve personally seen great gains from Mentzer’s workouts. Either way, it’s something to look into and read about. Pick and choose what works for you…