[quote]its_just_me wrote:
[quote]Natebrochill wrote:
I get 3 days off in a row and this is my routine:
Everything has 3 working sets. (3 sets of doing my max for the amount of reps) All of these days are back to back.
BACK DAY:
Dead Lifts - Work up to a rep of 5
Weighted Pull Ups - Work up to a rep of 3
Barbell Rows - Work up to a rep of 5
Krock Rows - 1 or 2 sets of around 17 reps (depending on how high my reps are)
PUSH DAY:
Hang Clean and Jerks - Work up to a rep of 3
Barbell Shoulder Press (push press) - Work up to a rep of 5
Barbell Shrugs - 2 or 3 sets of 10-20 reps (as many as I can until I cant get the full rep)
Flat Bench - Work up to a rep of 5
Machine Dips - Usually 3x12 just because I screwed up my left front delt doing weighted dips a couple years ago. (was stupid and going down too far)
LEG DAY:
Front Plated Squats - 10-12 reps of holding 10 pounds out in front of me. (to stretch out the hips and to strengthen my lumber curve to be able to go all the way down into a front squat)
Barbell Step Ups - 20 reps usually. (10 on both legs)
Leg Press - 3 sets of 12
I was getting a knee pain when doing front squats. (wasn’t keeping the weight on my heels, it was more on the ball of my feet) My hips aren’t flexible either so it was putting more pressure on my knees. Thats why my leg days are lame right now.
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^^^ That explains why you feel you can’t do anymore than 3 days lol, especially doing them all one day after the other - you must be knackered by the time legs come along? Even for many bodybuilders (natty), that’s kind of pushing it (3 intensive days in a row). For good strength gains, you’re far better off having 1-2 days off between ‘heavy’ days.
It also explains a lot when you say you’re more into strength training (whereby most training days are 3 or 4). Ideally, for good balanced overall physique development, it’s better to train at least 4 days/week (so you aren’t doing 2 hour long sessions or just neglecting muscle groups)
If it’s mainly strength you’re after, try ramping. You do just 1 top set instead of doing 3 ‘maximal’ effort sets; and by saving all your energy for this last set you’ll hit a higher load, and feel “fresher” (recovery will improve and strength gains will shoot through the roof from workout to workout). Ramping is basically adding weight each set until you reach your max (or close). You do something like 3-6 sets/exercise. Sets are low reps like 3-5…reps get lower the closer to the max you get, then you do as many reps as you can on your last set (e.g. 5-10 reps or whatever depending on exercise). For your accessory lifts (i.e. all lifts other than your main big 5 or so), you can do your normal straight sets which you have been doing (e.g. 3-4 sets, 6-10 reps or whatever for the exercise…basically a bit more volume)
For fat loss, if that’s all you’ve got to work with (3 days in a row?) then I’d recommend HIIT on 2-3 of your off days. With training only 3x/week, you should easily handle intensive cardio. Try hill sprints; sprint up a hill, walk down it. Sprint should last 10-20 secs. Session should last 10-25mins (start at lower end of volume, work your way up when fat loss halts). HIIT done before leg training’s not good, but you don’t have to worry about that with your routine.[/quote]
Alright thanks man, I have only been working out on my off days of work which is these 3 days in a row. I’m going to try working out on the weekends before work. Its going to be hard to get into my sleep schedule and lifts will have to take place at around 10:00AM-11:00AM.
Or maybe ill start doing sprints in the mornings.