T Nation

please critique workout


Hi gang, sorry to post yet another "critique-my-workout" thread, but I just wanted to know if my proposed mass gaining plan has any glaring "problems" with it.

Based on the knowledge on this site, I've tried to create a program that takes bits and pieces from different backgrounds.

  1. I agree with Berardi that we are over using the "overtraining" excuse. At the mo, I only spend 45min. of 24 hours in training. I want to increase that.

  2. I agree with King that we should split up the Quads and Hams into different workouts

  3. I agree with Chad Waterbury's theory that we don't need to pummel our muscles into failure in order to cause growth. Each set will be done until I'm 1-2 reps from failure

  4. I agree with (??) that we need a bit more work on the "pop 'em out" muscles

And so I give you:

Day 1: (Chest)

  • floor presses

  • incline dumbell

  • incline barbell (slightly close hand grip. ie. hands slightly closer than shoulder width)

  • pullovers (ie. the version where your ROM is from parallel with your head to ONLY a 45 degree angle)

Day 2: (Quads)

  • back squats

  • front squats

  • walking lunges

  • ski squats

Day 3: Rest

Day 4: (Back)

  • wide-grip pullups (palms facing)

  • pulldowns behind the neck

  • wide-grip pullups (palms away)

  • barbell bent-over rows

  • cable rows

Day 5: (Shoulders & Arms)

  • standing dumbell shoulder presses

  • front raises / side laterals (ie. a rough superset.)

  • shrugs

  • reverse incline dumbell curls

  • reverse ez-bar curls

  • tricep kickbacks / one-arm behind the neck extensions / rope pushdowns (ie. another rough superset)

Day 6: rest

Day 7: Hams + Calves

  • good mornings

  • russian deadlifts

  • standing one-legged calf raise

  • calf-raises in the leg press machine

I do some hills on the treadmill a few mornings a week as well just to train the heart a bit.