Time for a Review of Workout? Input Welcome!

faceman

Howdy all, looking for some input into my workout as I feel I'm hitting a plateau with some parts, namely arms and shoulders.

I'm working on strength to build muscle mass and thinks have been going well over the last 9 months. I also do alot of running

Heres my strength workout based on 3 days strength a week

Day 1: Shoulders and Triceps
* Circuit Of 28 (link will open YouTube clip of routine)
* Clean and Jerk
* seated shoulder press
* shrugs
* cable tricep pushdown
* cable tricep overhead extension
* body dips

Day 2: Chest and Bicep
* bench press
* incline fly
* cable crossover
* press ups
* curls or preacher bench (biceps)
* circuit of 21 on cables (biceps)

Day 3: Back and legs
* pull ups
* lat pulldown
* one arm row
* bent over row
* squats
* use machines for each leg muscle group

Obviously I do weights ever second day and I usually do a 3k run after. On days offs, I go for a run.
Diet obviously reflects the protein requirement

For whatever reason tho the past 2 weeks I havent been feeling "next day" pain/ache in biceps or back and my shoulders don't get as achey as they used to. However I appear to be making shoulder gains

When working out Im pushing myself and do 3-4 sets to failure where possible.

Any suggestions/tips/help?

boomtown84

faceman wrote: »

When working out Im pushing myself and do 3-4 sets to failure where possible.

Any suggestions/tips/help?

failure on every set is not the way to go to build strength.
pick a weight you can get 3/5 reps with and do more sets.
stay in that range and add weight each session.

TPR86

faceman wrote: »

Howdy all, looking for some input into my workout as I feel I'm hitting a plateau with some parts, namely arms and shoulders.

I'm working on strength to build muscle mass and thinks have been going well over the last 9 months. I also do alot of running

Heres my strength workout based on 3 days strength a week

Day 1: Shoulders and Triceps
* Circuit Of 28 (link will open YouTube clip of routine)
* Clean and Jerk
* seated shoulder press
* shrugs
* cable tricep pushdown
* cable tricep overhead extension
* body dips

Day 2: Chest and Bicep
* bench press
* incline fly
* cable crossover
* press ups
* curls or preacher bench (biceps)
* circuit of 21 on cables (biceps)

Day 3: Back and legs
* pull ups
* lat pulldown
* one arm row
* bent over row
* squats
* use machines for each leg muscle group

Obviously I do weights ever second day and I usually do a 3k run after. On days offs, I go for a run.
Diet obviously reflects the protein requirement

For whatever reason tho the past 2 weeks I havent been feeling "next day" pain/ache in biceps or back and my shoulders don't get as achey as they used to. However I appear to be making shoulder gains

When working out Im pushing myself and do 3-4 sets to failure where possible.

Any suggestions/tips/help?

Chest + Back - Find you 5RM and stay with that weight

Bench Press + Bent over Row 25 reps
BB Floor Press + Face Pulls 25 reps
Incline DB Press + 1 Arm Row 6-8 reps x 3
Few Bicep Curlz to finish 10 x 3

Lower Split
Deadlift or Squat BB 25 reps at 5 RM
DB Walking Lunges 5+5
Half Get Ups + Glute Ham raises or ham curls 3 X10 REPS

Chest + Back / Vert

Clean 25 reps
Jerk 25 reps
Dips + Chin Ups 25 reps
Tricep Pull downs + Rear Delt raises 3 x 10 reps


Had some good gaiuns of this recently :-) Had very good increase in size and strength great programme .

Molly

Clean & Jerk for shoulders and triceps

faceman

Thanks for feedback. How do I workout my ideal 5RM?

boomtown84

faceman wrote: »

Thanks for feedback. How do I workout my ideal 5RM?

the ideal weight is the one you can lift for 5 reps.....it's just trial and error but i reckon you have an idea already.
make sure to get plenty of rest between sets.

Scuba Ste

How do you do 25 reps with a 5RM?

grimloch

Scuba Ste wrote: »

How do you do 25 reps with a 5RM?

Maybe he means 5x5 them?

Who the **** does 5rm face pulls??

DL Saint

faceman wrote: »

Howdy all, looking for some input into my workout as I feel I'm hitting a plateau with some parts, namely arms and shoulders.

I'm working on strength to build muscle mass and thinks have been going well over the last 9 months. I also do alot of running

Heres my strength workout based on 3 days strength a week

Day 1: Shoulders and Triceps
* Circuit Of 28 (link will open YouTube clip of routine)
* Clean and Jerk
* seated shoulder press
* shrugs
* cable tricep pushdown
* cable tricep overhead extension
* body dips

Day 2: Chest and Bicep
* bench press
* incline fly
* cable crossover
* press ups
* curls or preacher bench (biceps)
* circuit of 21 on cables (biceps)

Day 3: Back and legs
* pull ups
* lat pulldown
* one arm row
* bent over row
* squats
* use machines for each leg muscle group

Obviously I do weights ever second day and I usually do a 3k run after. On days offs, I go for a run.
Diet obviously reflects the protein requirement

For whatever reason tho the past 2 weeks I havent been feeling "next day" pain/ache in biceps or back and my shoulders don't get as achey as they used to. However I appear to be making shoulder gains

When working out Im pushing myself and do 3-4 sets to failure where possible.

Any suggestions/tips/help?

In the words of Frank Zane "Don't go to failure, this will tear the muscle fibres, also who wants to fail?"

Now while Dorian Yates may completely disagree with this, I think I would prefer to look like frank

faceman

Thanks for all the feedback. I have to admit, I'm a little more confused now than I was when I first put up the post. It seems people do things differently and results vary for everyone

I did throw in a mix of low rep/high weight exercises with my workouts this week and while I can obviously comment on effectiveness yet I can say I was quite achey the next day!

Satanta

A change is always good in a workout routine. As the saying goes, everything works but nothing works forever. Once the body adapts then you need to change the stimulus.

faceman

Satanta wrote: »

A change is always good in a workout routine. As the saying goes, everything works but nothing works forever. Once the body adapts then you need to change the stimulus.

Good point, and I guess thats the bottom line. No one workout is good forever.