Training programs! What's yours?

Discussion in 'Lifestyle, Health, Fitness & Food' started by gnoll, May 20, 2016.

  1. gnoll

    gnoll SS.org Regular

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    I've been hearing more and more how high frequency is important and I feel like I really should modify my program to include more muscle groups more often.

    Right now I'm doing a 4-way split continuous program that looks something like this:

    Chest/tris: Dumbbell press, incline dumbbell press, dumbbell flyes, dumbbell skull crushers, triceps pushdowns

    Back: Weighted pull-ups, sumo deadlifts, barbell rows, shrugs

    Shoulders/biceps: This varies a bit, but usually some overhead presses, side raises and curls... often I can't be bothered going to the gym for this so I just improvise at home with too light dumbbells :D

    Legs: Squats, (leg press sometimes), leg curls, leg extensions

    Then I just take rest days when I feel like it.

    Anyway, like I said I'm starting to feel like I should really change this program, and do my prioritized lifts more often so I can get to a higher frequecy than where I am at right now. At the same time I worry that my body won't be able to handle the compound lifts too often and that smaller body parts may start to lag if I cut out isolation stuff. It kinda feels like creating the perfect program is impossible.

    So I want to hear what programs you guys are following! And if anyone has tips on how to modify my program I'd be happy to hear that also!
     
  2. 13la13la

    13la13la Amateur Idiot Contributor

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    Which stretching exercises are you including in your training?

    I feel that I am much stronger when I am actually nimble and flexible (especially in the shoulders and hips).
     
  3. gnoll

    gnoll SS.org Regular

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    I don't do any stretching stuff, but I try to warm up properly before doing anything heavy.
     
  4. gnoll

    gnoll SS.org Regular

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    I've constructed a new program for myself! :D

    It looks like this:

    Workout A(1):

    Weighted pull-ups, finishing off with 1 set bodyweight pull-ups
    Dumbbell press
    Dumbbell flyes
    Barbell rows
    Military press
    (triceps isolation if I feel the need)

    Workout B(1):

    Sumo deadlifts (heavy)
    Front squats (light)
    Leg curls
    Leg extensions

    Workout A(2):

    Weighted pull-ups, finishing off with a few sets chin-ups
    Incline dumbbell press
    Incline dumbbell flyes
    Barbell rows
    Military press
    (triceps isolation if I feel the need)

    Workout B(2):

    Back squats (heavy)
    Sumo deadlifts (light)
    Stiff legged deadlifts
    Leg extensions

    This feels really good when I look at it written down. Mostly because every workout seems fun since they're so packed with lifts I like. Totally excited to go try it out now :D

    Oh, yeah, and I'm also gonna start doing some stretching exercises!
     
  5. Ebart

    Ebart SS.org Regular

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    Currently - lots of kettlebells. Heavy swings and heavy presses.
     
  6. gnoll

    gnoll SS.org Regular

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    Cool, I see lots of people doing that at my gym, but I never tried it myself. The personal trainers seem to like kettlebells. Oh, and a while ago I saw some dude swinging one so furiously I was worried he would drop it on his head. Or send it flying somewhere... Suffice to say, I stayed out of the way.

    As for myself, I've been trying out my newly constructed program. I like it. But it has some issues. I didn't realize that after heavy pull-ups I cannot do an exercise like dumbbell press as properly as I would like, even though the exercises don't work the same muscles. So I've decided to make one of the upper body workouts "back priority" where I start with pull-ups and the other one "chest priority" where I start with presses. Also, I realized I suck at front squatting, so instead of going through that whole learning process I'm just gonna do back squats instead. Also, gonna try adding some dips to see how I like them.

    All in all, the revised program looks like this:

    Workout A(1a):

    Weighted pull-ups, 1 set bodyweight pull-ups to fail
    Dumbbell press (light)
    Dumbbell flyes
    Barbell rows
    Military press
    Dips

    Workout A(1b):

    Weighted pull-ups, 1 set bodyweight pull-ups to fail
    Incline dumbbell press (light)
    Incline dumbbell flyes
    Barbell rows
    Military press
    Dips

    Workout A(2a):

    Dumbbell press (heavy)
    Dumbbell flyes
    Weighted pull-ups, chin-ups
    Military press
    Barbell rows
    Dips

    Workout A(2b):

    Incline dumbbell press (heavy)
    Incline dumbbell flyes
    Weighted pull-ups, chin-ups
    Military press
    Barbell rows
    Dips

    Workout B(1):

    Sumo deadlifts (heavy)
    Back squats (light)
    Leg curls
    Leg extensions

    Workout B(2):

    Back squats (heavy)
    Sumo deadlifts (light)
    Stiff leg deadlifts
    Leg extensions

    Workout order is A(1a)->B(1)->A(2a)->B(2)->A(1b)->B(1)->A(2b)->B(2)->start over
     
  7. UnderTheSign

    UnderTheSign SS.org Regular

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    Why a lot of DB flyes/presses and not just barbell bench press? Are you training from home?
     
  8. gnoll

    gnoll SS.org Regular

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    I don't really like asking people to spot and there aren't always people around anyway. I've had thoughts of doing it in the power rack, but my current gym only has one. But I think dumbbells are alright, so...
     
  9. Ebart

    Ebart SS.org Regular

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    I know what you're saying about steering clear of the dude swinging the kettlebell. It looks scary if you don't know what you're doing. Sadly, that guy, and 90% of people who try to use kettlebells have no idea what they are doing.
     

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