nathanlowe

Been doing this about 1 month. Some splits have been done 4 times and others 3. If i post down the workout and the improvements, would you look over it to see if the improvements are big enough to carry on with the workout?
Chest and Tris
Bench - Over 4 sessions i still manage 25kg 3 x 10
Incline dumbbell press - from 12.5kg DB 3 x 10 to 15 kg 3 x 10
Incline Flys - from 9kg DB 3 x 10 to 10kg DB 3 x 10
Skull Crushers - 15kg BB 3 x 10 still
Rope Pushdowns - from 30kg 3 x 10 to 2 x 10 30kg and 1 x 10 37kg

Back n Bis
Lat pulldowns - from 35kg 3 x 10 to 45kg 3 x 10
DB rows - from 12.5kg DB 3 x 10 to 12.5kg x 2 and then 12.5 x 1
Seated Row Pulley - 35kg 3 x 10 to 35kg 2 x 10 and then 42 1 x 10
Underhand Pullups - from 10, 10 7 reps to 10, 10, 10
Alternate DB curls - 9kg 10 reps, 7 reps, 7 reps to 9kg 3 x 10

Legs n shoulders
Squats - from 30kg 3 x 10 to 35 kg 3 x 10
Deadlift - from 35kg 3 x 10 to 37.5kg 3 x 10
Calf raises - from 112 kg 3 x 10 to 120 kg 3 x 10
BB shoulder press - from 20 kg 3 x 10 to 20kg 2 x 10 and 25 kg 1 x 10
Dumbbell Side Laterals - 5 kg DBS 3 x 10
Upright Row with BB - from 15kg 3 x 10 to 20kg 3 x 10
Shrugs - from 25 kg DB 3 x 10 to 27.5kg DB 3 x 10

Is this anything you could critique me on ?
Im doing all my sets on 3 x 10
Is this wrong looking for strength ?
I train monday, tuesday, thursday in the order of those workouts.

Robbie

You're deadlift has gone DOWN?

And just 5kg on squat in a month?

Search the net for Mark Rippetoe - Starting Strength, that is what I started on and I made some swift strength gains...

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nathanlowe

It was a typing mistake its 37.5

Well the thing is, i do it in stages like if i do
3 sets of 35 kg 3 x 10 then next time i go the gym the following week ill do
35kg, 35kg, 37.5kg.

Its just slow progress really.

offo

nathan how old r u mate how long u been training for man?

Bulldozer

If your looking for strength gains i would lower your reps to sets of 5 mate.

Also i would be inclined to cut back on the isolation exercises.

nathanlowe

Im 16 and ive been going to the gym since June 2007.
Ive been seriously training ie following routines since about november.

MXD

Holy high volume!, That is the most awefull training I have ever seen!

Do this for strength..

http://www.uk-muscle.co.uk/advanced-...g-routine.html

Bulldozer

And that isnt high volume ?? lol

MXD

not at all...

What would you say is high vol?

Bulldozer

You cant be serious dude??

21 sets of compounds in one day , your heavy upper day.

Thats not high volume??

We must have a different meaning of volume then.

Either way its higher volume and more frequency than the OP routine.

Bulldozer

I would say 21 sets of compunds in one workout is high volume.

But its a relative term.

Volume training as much would mean something totally different and normally means lots of isolation work if thats what your driving at

nathanlowe

What do you all suggest ?
The riptoe is designed for day on, day off etc
i can only go monday, tues, thurs

2 of my other mates are using a similar workout to me and seem to be gaining strength and size. They sometimes lower the weight as they go along.

MXD

lol, I get what you mean now...

The difference is that its lower volume on singular muscles as in chest on one day etc...

Being lower volume on specific muscles means they can be trained more frequently, so I just think an upper/lower is more effective at building muscle as you can stimulate protein synthesis with less stimulus at once with the same results.

Bulldozer

Im a big fan of abbreviated, high intensity training.

I like upper/lower splits, also full body routines.

MXD

I have never tried HIT do you recommend anything?