My Workout

TeddyTedson

Hey, I'd just like to see what people think of my program. I've been following it for a while now and have been getting good results, but I'll probably change it up a bit now.
I'm just interested to see peoples opinion of what I have been doing.
I'm trying to bulk up and increase strength.
I'm eating lots of protein every day, and am trying to stay relatively lean while bulking up (I think people will have something to say about this).
Take a look and let me know what you think,



Day 1
Back
Chest Row - 3 sets 12,10,8, reps + drop set
Single Lat pull down - 3 sets 12,10,8, reps + drop set
Dumbbell bent over row - 3 sets 12,10,8, reps + drop set
(Deadlifts - X3) - 3 sets 12,10,8, reps
Legs
Leg press - 3 sets 12,10,8, reps + drop set
Thigh Extension - 3 sets 12,10,8, reps + drop set
Hamstring Curls - 3 sets 12,10,8, reps + drop set


Day 2
Chest Press - 3 sets 12,10,8, reps + drop set
Cable Flies - 3 sets 12,10,8, reps + drop set
Shoulder press - 3 sets 12,10,8, reps + drop set
Shoulder side lateral raises - 3 sets 12,10,8, reps + drop set
Triceps dumbbell extension - 3 sets 12,10,8, reps
Triceps Rope - 3 sets 12,10,8, reps
Bicep Curls - 3 sets 12,10,8, reps + drop set

ABs
I do various ab exercises, I change it up a fair bit.
I do the plank, the side plank, crunchs with weight, dips, ect

Oh yea, I have Deadlifts in brackets because I'm not actually doing them at the moment because my back pain.
I'm also not doing any squats for the same reason, but I think when it gets better I should try to do more compound exercise, because right now I'm doing pretty much all isolated exercises.

All advice/criticism is welcome,
thanks folks.

colman1212

Personally I find if I am trying to bulk up slowly it just doesn't really work. I find just focusing on low rep (4-6 reps) compound exercises and eating loads of food is the way to go. I eat good food but just loads of it and throw in 3 litres of milk a day.

As for your program, I don't think the rep ranges you are using will be most beneficial to bulking up either. 12, 10, 8. I find starting strength really good for bulking if your looking for a program. I know everyone recommends that here but that's simply because it works. It is very focussed on squats/deadlifts so you need to get that issue sorted out. Have you gone to a physio/doctor about your back? Squats and deadlifts are probably the best way to add weight.

To be honest I'd probably just drop that program. You'd be a lot better off having exercises such as pullups, dips, chins than the ones mentioned below ( Thigh Extension, Cable Flies, Shoulder side lateral raises etc).

Keep it simple.

Where did you get this program??
What's your current weight height?

Justin1982

TeddyTedson wrote: »

Hey, I'd just like to see what people think of my program. I've been following it for a while now and have been getting good results, but I'll probably change it up a bit now.
I'm just interested to see peoples opinion of what I have been doing.
I'm trying to bulk up and increase strength.
I'm eating lots of protein every day, and am trying to stay relatively lean while bulking up (I think people will have something to say about this).
Take a look and let me know what you think,



Day 1
Back
Chest Row - 3 sets 12,10,8, reps + drop set
Single Lat pull down - 3 sets 12,10,8, reps + drop set
Dumbbell bent over row - 3 sets 12,10,8, reps + drop set
(Deadlifts - X3) - 3 sets 12,10,8, reps
Legs
Leg press - 3 sets 12,10,8, reps + drop set
Thigh Extension - 3 sets 12,10,8, reps + drop set
Hamstring Curls - 3 sets 12,10,8, reps + drop set


Day 2
Chest Press - 3 sets 12,10,8, reps + drop set
Cable Flies - 3 sets 12,10,8, reps + drop set
Shoulder press - 3 sets 12,10,8, reps + drop set
Shoulder side lateral raises - 3 sets 12,10,8, reps + drop set
Triceps dumbbell extension - 3 sets 12,10,8, reps
Triceps Rope - 3 sets 12,10,8, reps
Bicep Curls - 3 sets 12,10,8, reps + drop set

ABs
I do various ab exercises, I change it up a fair bit.
I do the plank, the side plank, crunchs with weight, dips, ect

Oh yea, I have Deadlifts in brackets because I'm not actually doing them at the moment because my back pain.
I'm also not doing any squats for the same reason, but I think when it gets better I should try to do more compound exercise, because right now I'm doing pretty much all isolated exercises.

All advice/criticism is welcome,
thanks folks.

You dont necessarily need to "change it up". Has your progress stalled? If so then increasing reps per set on an exercise or adding extra weight to the bar will do the trick.

There is nothing about your programme thats suggests to me that there is anything wrong with it either. If it works then thats what matters!

What caused the back pain? Hope it wasnt the gym

Compounds are important but if cant do them then dont worry.

Personally I had a lot of back pain for years and put it out on numerous occasions prior to when I started squating and deadlifting. This is due to having neglected back exercise for years and ending up with weak back muscles. Compounds can be dangerous if your form is bad on these exercises or you lift too heavy too soon. I focused on getting my form perfect and used weights of 40% to 80% of my 1 rep max for a few weeks and my back became a lot stronger. Pain completely disappeared, my posture improved and back is strong enough since to attempt 1RM's without fear of wrecking my back. I am not necessarily recommending you do what I did though! Just saying that squats and deadlifts, if done right, will strenghten ones back.

squod

Justin1982 wrote: »

squats and deadlifts, if done right, will strenghten ones back.[/B]

Reminds me.......

https://www.youtube.com/watch?v=nppzGV1U8y8