Well, with my first controversial thread out of the way I guess I'll start a log to track my progress as well as get some help and pointers from other meatheads.
Today is Shoulders/Delts --> Gym time in T-Minus 1 hour
That shoulder workout would take me 2 hours
To exhausted to log haha.
Come on. You can post it.
Basic outline for chest today ;
http://pics.lockerz.com/s/288380189
Wow that is a lot of excersises. Do you pick dumbbells or barbells or do them both?
IMO You're doing WAY too much. I counted roughly 550 reps for your shoulder workout, 486 reps for legs, then 292 on chest. All in a period of three days and that's not counting the ab training that you did. Most the shoulder day stuff can be eliminated since you're training those muscles on chest and back day.
IMO You're doing WAY too much. I counted roughly 550 reps for your shoulder workout, 486 reps for legs, then 292 on chest. All in a period of three days and that's not counting the ab training that you did. Most the shoulder day stuff can be eliminated since you're training those muscles on chest and back day.
Right, there is a point where you get no more benefit from training that muscle. Over training can delay your growth and lead to injuries. I follow this basic chart, not as a bible but as a good reference point. Sometimes I do a bit more or less but always keep it back of mind to keep from overdoing it:
Chest: 60-120 reps per week.
Back: 60-120 reps per week.
Quadriceps: 60-120 reps per week.
Hamstrings: 60-120 reps per week.
Shoulders: 30-60 reps per week.
Biceps: 30-60 reps per week.
Triceps: 30-60 reps per week.
Calves: 30-60 reps per week.
Abs: 30-60 reps per week.
Thanks for the advice. However this is how I've trained for the past 3 years, no injuries and have went from 188-220 in the process. Eeryones body is different and I like the mass amount of volume.
More than likely would have seen better results with a lower rep scheme, not sure on you overall goals, but either way, Thibaudeau-Waterbury-Wendler and the like all have programs based around 24-40 reps. There is no way you are using optimal weights for any goal with that many reps in a workout. Recovery is where gains are made, no way the body can recover with this volume.
You said in the opening post that you're 210 lbs. and 6'3''.Thanks for the advice. However this is how I've trained for the past 3 years, no injuries and have went from 188-220 in the process. Eeryones body is different and I like the mass amount of volume.
How is there no way? How have I done it for 3 years with no injury an continuous gains? I also trained my friend this way on an 8 week plan leading up to the Arnold and he won the amateur bench and deadlift competition for his weight (220). I could probably drop it a bit, it's just how I train and I see changes daily. My overall lifts are high for my weight and height while keeping my bf% below 10.
You said in the opening post that you're 210 lbs. and 6'3''.
I'm just taking a wild guess here, but I'm going to say that you're in your early twenties based on your posts. Overuse injuries take years to set in. Also adding 22 lbs.(188-210) is not that hard over 3 years given your age. Your body will never produce more testosterone and GH than it does now. Even a crappy program will produce results due to this if you have enough calories.
Also 210 lbs. spread out over a 6'3'' frame isn't the mass monster that you make yourself out to be. I don't even lift for mass and I'm 213 lbs. at 5'10'' as of this afternoon.
How is there no way? How have I done it for 3 years with no injury an continuous gains? I also trained my friend this way on an 8 week plan leading up to the Arnold and he won the amateur bench and deadlift competition for his weight (220). I could probably drop it a bit, it's just how I train and I see changes daily. My overall lifts are high for my weight and height while keeping my bf% below 10.
Curious what your friend numbers were before your 8 week plan and what there were at the meet.
Don't really remember the numbers off hand before the 8 weeks.
At the meet he benched 400+ and deadlifted 600+
The prework out with you numbers are important to know. With those meet numbers he is a strong kid. The plan you follow is far from that a powerlifter would use to train. I would easily venture to say a different plan would have been more beneficial for his goals in training.
Are you going to post how that chest workout went from last Friday?