T Nation

New Workout Routine

my new routine is as follows:
Monday/Thursday - chest/back
Tuesday/Friday - shoulders/biceps
Wednesday/Saturday - legs/triceps

abs/cardio everyday

anybody have any suggestions?

Isn’t that Vince Gironda’s workout plan?

Your workout plan will lead to overtraining and burnout very quickly unless you are keeping the volume extremely low.

Even then, I have to wonder why you need to workout so often. More does not always equal better. Read the site for a while and apply some of the ideas of the many strength coaches available here.

it could be…I don’t really know who that is but i kind of got ideas from other places and made my own…it has a fairly high volume so i dont know how my body will respond to this.

could be great could be crap… a schedule does not make a routine

Also why ab’s every day, whats the point?

good post by nate dogg… why do so many beginners on here want to design their own programs? Follow a program on this site with maybe a few of your own tweaks.

im not exactly a beginner…i’ve been lifting for a good amount of time. i’ve always made my own routines and they have worked fine for me.

how long is a “good amount of time?” Sorry for generalizing; you’re lucky if you havent messed up too bad by going with your own programs. why bother when you have programs by professional coaches on here?

ive been training for about a year and a half…and i’ve gained around 40 pounds of muscle. i started working out at 14 and was a little over 105 pounds and could barely bench 95 pounds. now im 16, 157 pounds and i rep 225 pounds 3-5 times. and not only this but my arms, shoulders, back, and legs have also gotten significantly bigger. i research before i make workouts and i really dont think that you can say that i should stick with programs on here if what im doing is working and what im doing is what i like.

[quote]SEV1800 wrote:
ive been training for about a year and a half…and i’ve gained around 40 pounds of muscle. i started working out at 14 and was a little over 105 pounds and could barely bench 95 pounds. now im 16, 157 pounds and i rep 225 pounds 3-5 times. and not only this but my arms, shoulders, back, and legs have also gotten significantly bigger. i research before i make workouts and i really dont think that you can say that i should stick with programs on here if what im doing is working and what im doing is what i like.[/quote]

Believe it or not you are still a beginner. By the vagueness of your posts it seems to me that you need to learn a lot more. Those improvements you listed are great, but once you hit a plateau you wont be able to get out of it yourself. I was making a general statement when i said that most lifters should follow programs on here, but most likely you should too. The success of the programs is undeniable. Keep reading and growing, good luck.

[quote]Nate Dogg wrote:
Isn’t that Vince Gironda’s workout plan?

Your workout plan will lead to overtraining and burnout very quickly unless you are keeping the volume extremely low.

Even then, I have to wonder why you need to workout so often. More does not always equal better. Read the site for a while and apply some of the ideas of the many strength coaches available here.[/quote]

haven’t u heard of high frequency training? i’ve been using it for a while and i love the results. plus as long as he controls his volume what is wrong?

[quote]SEV1800 wrote:
ive been training for about a year and a half…and i’ve gained around 40 pounds of muscle. i started working out at 14 and was a little over 105 pounds and could barely bench 95 pounds. now im 16, 157 pounds and i rep 225 pounds 3-5 times. and not only this but my arms, shoulders, back, and legs have also gotten significantly bigger. i research before i make workouts and i really dont think that you can say that i should stick with programs on here if what im doing is working and what im doing is what i like.[/quote]

yeah a year and a half is still beginner. (just clarifying)

set/rep plan for this program ?

–WS4

[quote]WS4JB wrote:
set/rep plan for this program ?

–WS4[/quote]

yeah

i didn’t mean to sound like a dick in the last post but maybe you’re right.

anyways, my set/rep plan is about 12-15 sets per muscle area, and always keeping in the 6-12 rep range.

and i have decided to switch the routine as follows:
monday - chest/back
tuesday - legs/ tris
wednesday - shoulders bis
thrusday - chest/back
friday - legs/tris
saturday - shoulder bis
sunday - off

abs on tuesday/thursday
short cardio before every workout

[quote]SEV1800 wrote:
i didn’t mean to sound like a dick in the last post but maybe you’re right.

anyways, my set/rep plan is about 12-15 sets per muscle area, and always keeping in the 6-12 rep range.

and i have decided to switch the routine as follows:
monday - chest/back
tuesday - legs/ tris
wednesday - shoulders bis
thrusday - chest/back
friday - legs/tris
saturday - shoulder bis
sunday - off

abs on tuesday/thursday
short cardio before every workout[/quote]

one day of rest per week? sounds bad to me. What’s wrong with full body 3 days a week? You’re not a professional bodybuilder.

[quote]SEV1800 wrote:
ive been training for about a year and a half…and i’ve gained around 40 pounds of muscle. i started working out at 14 and was a little over 105 pounds and could barely bench 95 pounds. now im 16, 157 pounds and i rep 225 pounds 3-5 times. and not only this but my arms, shoulders, back, and legs have also gotten significantly bigger.[/quote]

Ummm, this is called puberty. You’re supposed to go from tiny runt to, well, a little bigger than a runt, in a 18 months. You didn’t mention how much you grew–if you sprouted 6" or something in that same time, that wouldn’t really be that impressive of a gain.

Not to discourage you, but since you’re not giving any details about your former routine and diet, I’d attribute much of this gain to the fact that your body is drowing in testosterone right now.

[quote]That One Guy wrote:
Nate Dogg wrote:
Isn’t that Vince Gironda’s workout plan?

Your workout plan will lead to overtraining and burnout very quickly unless you are keeping the volume extremely low.

Even then, I have to wonder why you need to workout so often. More does not always equal better. Read the site for a while and apply some of the ideas of the many strength coaches available here.

haven’t u heard of high frequency training? i’ve been using it for a while and i love the results. plus as long as he controls his volume what is wrong?[/quote]

Nope. Never heard of high-frequency training. :stuck_out_tongue:

If you control the variables, then yes, you can make good progress on high-volume programs. But I don’t think this kid has thought everything out very well yet. And just because you can do high-frequency and high-volume training, it doesn’t mean it’s ideal or will give the best results.

what do you mean by “control the variables”?

If you do this routine, I would drop the cardio for starters and keep the intensity in check. Keep your sets one or two (depending on rep range) reps short of failure.

If you do this, you can probably get some good gains in the next 4 to 5 weeks.

[quote]SEV1800 wrote:
what do you mean by “control the variables”?[/quote]

The variables include the sets, reps, rest periods and any additional exercise you are performing.

If you really want to train six days a week on a schedule like that, you should keep the workouts short (less than 40-45 minutes) and keep the volume under control. You probably don’t need more than 6-9 sets per bodypart. You’d also want to vary the reps for each workout. For your first chest/triceps workout, lift heavier. On the second chest/triceps workout, lift lighter.

When I first started lifting, I did the same type of workout. Monday was chest/tris, Tuesday was back/bis, Wednesday was legs, then the cycle was repeated for Thur-Sat. As a beginner, I made decent progress. But it soon lead to stagnation and burnout. Also, I don’t think it was truly necessary to workout that much.

Had I been more focused on using the correct amount of intensity and lower volume, I would have gotten bigger and stronger much faster. It’s one of those, “if I only knew then what I know now” axioms.

If I could start all over, I would have followed something along the lines of John Berardi’s “Scrawny to Brawny” program (similar to a low-to-moderate volume 5x5 program). The six days a week thing wasn’t necessary and only lead to some chronic shoulder problems (too much benching) that I deal with almost every day.