kevo

Not sure where to post this but guess here is as good as any. Been reading a few posts and its now got me worrying that I may be over training certain bodyparts. Routine is (all 4x8)

Mon- chest+biceps

Flat/incline bench
DB flys
cable crossovers

Preachers
Cable curls
hammer curls

Tue- back+tris

pulldown to back/pull ups
seated cable row
hammer pull down machine

skullcrushers (with rope on machine)
pushdowns
overhead extensions (one handed with db)

wed - off

thur- shoulders

machine press
behind neck press (smith machine)
front raises
shrugs

Fri- legs+abs

squats
calf raises

weighted machine crunches
leg raises

cheers guys

Kev

Bigdav

Id say you are doin a little too much and your exeercise selection leaves a lot to be desired

Id do:

chest
flat and incline db or bb press

biceps
barbell curl
preachers

back
pullup/pulldowns
barbell row or deads
some form of machine or cable row

tri's
skullcrushers
dips/pressdowns if you cant do dips(due to fatigue)

shoulders
barbell press
side laterals/upright row
shrugs

legs
legs ext(light warm up)
squats/leg press
heavy leg ext

ham curls
calf raises

and i wouldnt use weighted exercises for abs, just use some form of crunch

if you want to cut it down to 3 days per week, do 3-4 sets of bb preses on chest day, and 3-4 sets of laterals, save wasting a day on a single bodypart, and it would give you an extra days rest for legs, which should pretty much wipe you out

kevo

Cheers mate. I should've metioned that the only Barbell my gym has is on the smith

big

Join a new gym then mate.

Are you gaining on your routine currently?

kevo

lol, would love to mate, committed for another 8months though! Yeah, on the routine at the mo

maxxxx

kevo variety may be the spice of life but looking at the range of exercises you are performing real progress will be difficult the majority of guys in gyms whos bodies stay the same every month do the same thing miss the point.you need to increase your strength with the main big compound exercises bench press weighted dips squat deadlift etc approx 3 sets per lift keep reps low around 6 warm up set move up through the weight stay as long as poss at best weight drop weight pump out more reps double and single reps will increase strength all advice is not equal this i know stay with it and keep protein content high or dont lift put the engine in the car and the car drives its self good luck

hackskii

Just a couple of suggestions here:

For shoulders machine press and behind the neck smith machine are very similar movements.
You could try standing military press using dumbbells or bar.


And you are not doing all that much for legs, keep the squats and maybe do some good mornings or something for the hamstring.
Extentions are ok too as a finisher exercise.

For skull crushers you can drop the rope stuff and do close grip bench and dips (as said above)

You could incourperate the chest and triceps like this:
Bench
Inclines
close grip bench
Dips

Then go home, the chest gets hit indirectly using the dips and close grip bench.
The tricpes get hit using the bench and inclines, so the overlap kindof prefetigues and finishes at the same time.

Vary things around in the rep department.
Doing heavy lifting all the time can result in injury too if not carefull using a spotter and good form.

Remember 70% of your max hits 90% of your fast and slow twitch muscles.
8-12 reps is the norm for bodybuilding.
5 and under is the norm for powerlifting.

maxxxx

not all advice is equaly valid

hackskii

Exactly, what makes yours any better than anyone else’s?
Could it be your exaggerated lifts?
Oh, sorry I just had to do that.
Post a pick.

maxxxx

not all advice is equaly valid.dental advice by a ditch digger no way step into the real world i know your ever hopeful because you can no longer lift since the injury and that must be a major obstacle to your fitness but as god is my witness and on a stack of holybibles and may i rot in hell if this contains a word of a lie they are and to think we have never met and you know absolutely nothing mr negativity but i promise you when i bench 400 im going to make a point of giving you every single detail. your max must be very low if you think 360 is that great now when i lift 400 that will be closer to my expectancy level think postive ive lifted 360 on 3 seperate occasions 350 approx 15 seperate times all single lifts

firemansam

Maxxxx, hurry up and lift this 400lbs will you because I am getting pi**ed off reading about it in most of your posts.
Different types of training and diet there are a plenty. Just stop bumping your gums about it and get on and prove people wrong if that is what you intend to do. i think people will respect what you are saying alot more if your tone and manner in your posts became a little less aggresive.
Just my opinion

OnePack

perhaps you could try using the squat rack by placing a bench underneath it and putting the barbel at the same level as where it would normally be when doing bench.