T Nation

Knowledge is Neccisity

Hey there T-Nation forums - Taylor here. After countless hours of reading, lurking, and compiling all the invaluable information here, I’ve decided to post my workout routine so I can get some feed back. I’ve been weight training for a about a year now, simply looking to refine my efficiency. Any criticism will help me continue to develop an improved plan. I don’t really know where to start, so I guess I’ll begin with my current stats/goals.


Goals: Well, I can’t really articulate what my ideal body physique would look like, but I’d say at this point I’m aiming for strength/mass which seems to be a good foundation for the future. As for getting ‘cut’, I feel like that will come along with my training regardless, so I don’t plan on grinding out with a Men’s Health super-set routine every workout. All summed up, I guess I’m aiming for plenty of definition with a lot of underlying strength. Who would have thought?

Okay, to the stuff that really matters. My current work out split is:

Day 1: Chest/Biceps
Day 2: Legs
Day 3: Off
Day 4: Shoulder/Triceps
Day 5: Off
Day 6: Back/Traps/Abs
Day 7: Off

Since I haven’t given anything to critique yet, I suppose I’ll start off by posting my leg workout since that’s what I’m doing today. Later I’ll post my other routines when that specific body part rolls around.

Warm-up on the bike for about 5-10 minutes.
Squats: Ramp-up x 3 (8-10 reps) progressively increasing weight by what ever ‘looks about right’ until 2 working sets (5-8)
Stiff-leg dead lift: 4 (10-12) still trying to master MMC on this exercise so I’m focusing on constant tension.
Walking lunges: Ramp-up x 3 (16-20) 2 working sets (12-16)
Leg extensions: 4 x (8-10)
Calve raises on leg press: 3 x (60 seconds)

… Just got done with the workout. Felt like the routine could definitely use some improvements. Recently started up hard with legs so I haven’t figured out the dominant muscle in my legs are yet. I’m thinking about adding back to my leg days because I want to incorporate dead lift as a staple in my workouts. I also feel like back would just overall mesh well with a good leg workout. Damn, I’m treating this like a blog. I’m not even sure if this is posted in the right forum, so excuse my noobness if it’s in the wrong place. Oh well, I’ll get this posted and see what turns up.