Advice on my program

dacookie

Hey could someone take a look at my program and show me how to improve it?Only within the last few months have I been gettin my diet in check and I work out 3 times a week, which I would like to up to 5 times a week.Or 6?This is my program with a few modifications

http://scoobysworkshop.com/schedintermediate.htm

The modifications are:

I dont do the cardio...should i?how much?Im not fat

For chest I do bench press also.

For back I do barbell rows and 1 arm dumbell rows and I dont have a pull up bar so i cant do the overhand/underhand pullups.I dunno what to add in instead.So so far ive just been doing hammer curls/barbell rows inplace of it.I do the dumbell curl with 1 arm at a time and sitting, most people do it standing so am I doing it wrong?

Im kinda confused on the form by the way for the barbell rows because so many people do it differently.Can anyone show me a video?

For shoulders im doing what it says, but I dont really feel any sort of burn when doing reverse flys so I think im doing it wrong.And for side raises I do it two different ways, this guy scoobys way and the normal way I see other people on youtube doing it.

This is scoobys way:

http://www.youtube.com/watch?v=v0Dc9cxKurw

This is what I understand is the normal way:

http://www.youtube.com/watch?v=mC1puaavYNY

For legs I do lunges and squats.

I do 5 reps 3 sets on all the excercises and I wanted to know am I ment to lift the weight fast or slow?I do it fast because ive heard that it recruits more fast twitch muscle fibers and that they are 30% bigger than slow twitch muscle fibers.So, is that right?To lift the weight fast rather than slow?

I appreciate any advice, thanks.

J-Fit

Control the weight on its decent, accelerate it vigourously without compromising form on the accent. The bit on muscle fibres is simplistic but basically correct. The programme looks like old school bodybuilding. Definately will give you some gains as a beginner but as the typical response goes round here, you'd be better off using multi-jointed compound movements as opposed to the single joint versions that charachterise your programme. Think squats, deadlifts and bench presses but only once you can maintain excellent form on each. Perform unilateral or dumbell alternatives or technique work until such time that you exhibit faultless form. Cardio seemed steady state. Throw in 30 secs on/45 secs off intervals for an enhanced training effect. Manipulate the interval to your own capacity to perform the 'on' part with maximal power output. If you trudging along, you'll have likely gone aerobic. Like you said, its all about fast twitch muscle fibres.

dacookie

What if I was to up my workout to 5 days, but for the extra two I would be doing Squats, deadlifts, bench press, power clean.Or does it not work that way?Cause I want to up my workouts to 5 days a week.

Or could I not just integrate deadlifts and power clean into the program?

Il give the interval a shot.

Thanks for the advice, it was helpful but I wanted to know why are multi-jointed compound movements better?

d'Oracle

You should post something about your goals, your weight and height and maybe your diet.

Then you might get clear response from someone with some good advice to give.

aye

dacookie wrote: »

Hey could someone take a look at my program and show me how to improve it?Only within the last few months have I been gettin my diet in check and I work out 3 times a week, which I would like to up to 5 times a week.Or 6?This is my program with a few modifications

http://scoobysworkshop.com/schedintermediate.htm

Well its a 3 day week program, if you want to do a 5 day week program you need a different program from scratch not just this one modified.

Concentrate on the compound movements, if you do a 5 day program you can do quite high volume on each body part.
Also i do more leg exercises than what that program has!! Squat and stiff legged Deadlift.

dacookie wrote: »

The modifications are:

I dont do the cardio...should i?how much?Im not fat

Yes to an extent. How much and what sort depends on your goals?

dacookie wrote: »

I do the dumbell curl with 1 arm at a time and sitting, most people do it standing so am I doing it wrong?

Nope its just a different way. A lot of people do it standing so they can cheat. Try doing it on an incline bench. or try barbell curls, do 21's, superset reverse curls with barbell curls, mix it up a bit.

dacookie wrote: »

Im kinda confused on the form by the way for the barbell rows because so many people do it differently.Can anyone show me a video?

http://www.bodybuilding.com/exercises/detail/view/name/bent-over-barbell-row

dacookie wrote: »

For shoulders im doing what it says, but I dont really feel any sort of burn when doing reverse flys so I think im doing it wrong.And for side raises I do it two different ways, this guy scoobys way and the normal way I see other people on youtube doing it.

This is scoobys way:

http://www.youtube.com/watch?v=v0Dc9cxKurw

This is what I understand is the normal way:

http://www.youtube.com/watch?v=mC1puaavYNY

Lot of swing in the second video.

scoobys way allows him to hold more weight cos he bends his elbows, which keeps the weight closer to the fulcrum (shoulder), its all physics.

You'd be better off doing a military press or a push press.

dacookie wrote: »

For legs I do lunges and squats.

Both are pretty quad dominant, replace lunges with still legged deadlift for your hamstrings.

dacookie wrote: »

I do 5 reps 3 sets on all the excercises and I wanted to know am I ment to lift the weight fast or slow?I do it fast because ive heard that it recruits more fast twitch muscle fibers and that they are 30% bigger than slow twitch muscle fibers.So, is that right?To lift the weight fast rather than slow?

Lower it slowly, lift it fast. Some people lift slowly too, it really depends on what works for you and the goal is.
If you want to build power, lift fast.

Brian?

dacookie wrote: »

Hey could someone take a look at my program and show me how to improve it?Only within the last few months have I been gettin my diet in check and I work out 3 times a week, which I would like to up to 5 times a week.Or 6?This is my program with a few modifications

http://scoobysworkshop.com/schedintermediate.htm

There's no squats or deadlifts of any kind in that program. I know you say later you're adding squats, but why not try and find a program thats well balanced to begin with? Your hamstrings need as much work as your quads, so any program should include stiff leg deadlifts, good mornings etc.

dacookie

Im 6foot, 70kgs which is 155pounds or so.My diet usually goes like this on an average day:

Wake up at 8 35, eat a banana, whey/casein protein shake mix and glass of drink 10 and about 700mls of water.

I then go to school and at 11 I have a brown bread sandwhich with either tuna, beef or ham and small kit kat, says its 107 calories or something.

From then on until about 4, im sipping on 700mls water with whey/casein protein in it.

At 1 15 I have another brown bread sandwhich with either tuna, beef or ham, another kit kat.

At 4 I go home and either have another shake with milk or 3 eggs(free range if they are there)depening on how lazy I am.

Dinner from about 7-8 30, the meat is usually a steak, chicken, ham or sometimes cod.Bit of mash, and 2 veg usually being brocolli and peas or celery or coliflower.

Then I workout about 30mins to 1hour and 30mins after dinner and have a shake which has carbs/whey protein in it.

My goals are to be stronger and bigger, but a lean big with low body fat %, but I thought it would be better to bulk up a bit first and then do a lot of cardio.The long term goal is to be a lean 180 pounds.Short term goal is to just move up in the weights.

I thought now would be a great time to up the amount of days on my program seeing as im 18 and my testosterone is at its highest.Anyone know of a good program for what im looking for?I have most common equipment except a pull up bar.Infact just got some new dumbells that go from 20-30kg.Was stuck at doing 21kg on some excercises for a while there and had to just up the reps.

Cheers for the vid.Il continue lifting fast for power and il pop in deadlifts on leg day until I stop noticing gains?Then switch program?

Thanks.

d'Oracle

dacookie wrote: »

My goals are to be stronger and bigger, but a lean big with low body fat %, but I thought it would be better to bulk up a bit first and then do a lot of cardio.The long term goal is to be a lean 180 pounds.Short term goal is to just move up in the weights.

I thought now would be a great time to up the amount of days on my program seeing as im 18 and my testosterone is at its highest.Anyone know of a good program for what im looking for?I have most common equipment except a pull up bar.Infact just got some new dumbells that go from 20-30kg.Was stuck at doing 21kg on some excercises for a while there and had to just up the reps.

Thanks.

I'm doing this a lot, but hey. Starting Strength is actually made for you.
Do it, ditch anything that is not in it and eat more.

http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki

Moving up in the weights is not a goal, its an absolute necessity.
You should be moving up every workout.
You may need to join a gym, but you should at least read the wiki and if you decide its for you, get the book.

aye

dacookie wrote: »

Im 6foot, 70kgs which is 155pounds or so.My diet usually goes like this on an average day:

Wake up at 8 35, eat a banana, whey/casein protein shake mix and glass of drink 10 and about 700mls of water.

I then go to school and at 11 I have a brown bread sandwhich with either tuna, beef or ham and small kit kat, says its 107 calories or something.

From then on until about 4, im sipping on 700mls water with whey/casein protein in it.

At 1 15 I have another brown bread sandwhich with either tuna, beef or ham, another kit kat.

At 4 I go home and either have another shake with milk or 3 eggs(free range if they are there)depening on how lazy I am.

Dinner from about 7-8 30, the meat is usually a steak, chicken, ham or sometimes cod.Bit of mash, and 2 veg usually being brocolli and peas or celery or coliflower.

Then I workout about 30mins to 1hour and 30mins after dinner and have a shake which has carbs/whey protein in it.

Thanks.

Get a proper breakfast into you. Eggs on toast, porridge, mesuli. A banana isnt the best for breakfast.

you're pretty much relying on whey protein, I'm not saying whey is bad, but its a supplement, not meant to be your whole diet.
Having some in the morning and after your workout is plenty, you don't need to sip it all day.

As d'Oracle said, look at starting strength.