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-   -   Workout Critiques (http://www.muscleandbrawn.com/forum/showthread.php?t=6202)

BendtheBar 05-11-2011 08:56 AM

Workout Critiques
 
Posting some general information for beginning trainees who need workout critiques...

My number one rule... If you require workout feedback then you still need ALL the basics. This includes squats and possibly deadlifts. It will generally also include:

--A row
--An overhead press
--A chest press

It may also include pullups and dips.

Rule #2....If your workout contains more than one isolation exercise per bodypart it needs some pruning.

Rule #3... If your workout focuses on fancy set and rep structures keep in mind that they aren't needed. Right now you need simple progression on primarily basic, compound lifts. This progression can be accomplished in most reasonable rep ranges (5-12).

Do not add complex set and rep schemes before you understand basic progression.

Rule #4... If your workout contains more sets for biceps and abs then it does squats and deadlifts, it needs a second draft.

Rule #5...Balance your program. You want to see about the same number of pushing and pulling movements. (Chest and back)

A program with 20 sets for chest and only 8 sets for back isn't balanced.

Rule #6... Train only 2-4 times per week. Any beginner workout that involves more than 4 days of training most likely contains too much fluff and/or volume.

Rule #7...If a beginner workout recommended on this site doesn't include direct forearm, trap, side delt, rear delt, whatever work, it's because you don't need it. Heavy compound lifts will build these bodyparts.

Abaddon 05-11-2011 08:58 AM

I feel special.

BendtheBar 05-11-2011 09:01 AM

Quote:

Originally Posted by Abaddon (Post 136504)
I feel special.

Not sure what you mean?

Abaddon 05-11-2011 09:04 AM

Sorry Steve - but I found this new thread especially incisive, considering my earlier question http://muscleandbrawn.com/forums/bod...ad-squats.html

BendtheBar 05-11-2011 09:10 AM

Quote:

Originally Posted by Abaddon (Post 136510)
Sorry Steve - but I found this new thread especially incisive, considering my earlier question http://muscleandbrawn.com/forums/bod...ad-squats.html

Please don't think it was aimed at you because it was not. I was discussing this issue with TitanCT this morning and the notion of "rule one" came up. These rules are primarily for beginners who have very little experience and are trying to assemble a workout.

And I will add Abs...You are not a beginner. No one that overhead presses 200 pounds needs this advice.

You also have special needs because of equipment limitations.

I am trying to make a stickied set of rules/guidelines for beginners who are requiring workout feedback so they can tweak their workouts a bit better.

Abaddon 05-11-2011 09:16 AM

Ah, that's cool Steve.
...200 lb OH press? You have great faith in me lol!? best so far is 7 reps of 155!

BendtheBar 05-11-2011 09:28 AM

Quote:

Originally Posted by Abaddon (Post 136514)
Ah, that's cool Steve.
...200 lb OH press? You have great faith in me lol!? best so far is 7 reps of 155!

Close enough big daddy.

LtL 05-11-2011 09:33 AM

Wendler's 1RM calculator works out your estimated max to be 191lb's. You'd smash 200.

Back on track:

Possible rule 2: You should not directly train your biceps or ab's more often than you squat/pull.

LtL

BendtheBar 05-11-2011 09:41 AM

Quote:

Originally Posted by LtL (Post 136519)

Possible rule 2: You should not directly train your biceps or ab's more often than you squat/pull.

LtL

^ I will add a version of it above. Thanks LTL.

Aurik 05-11-2011 09:56 AM

How about something like "Thou shalt balance thy pushing and pulling."


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