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Started By
Message
Looking for some advice on my routine
Posted on 3/28/24 at 4:53 pm
Posted on 3/28/24 at 4:53 pm
Training 4-5 days a week for an hour and a half with a back/bi, chest/tri/shoulder, legs, rest split.
Currently 6'0, 160lb. Goal is a body recomp to get rid of love handles etc. and it's working, but slowly. I've picked up very noticeable strength, a little size, but a lot of definition after dropping 10lb in around 2 months. I feel like my diet is dialed in - 150g protein, no sugar or alcohol, creatine/fiber/amino supps.
Main question is about what I'm doing for sets/reps and if it makes sense or if I should just switch to a hypertrophy program (not versed on this) and try to fill out a bit more as I'm on the lighter side. I've been at 150lb before and looked sickly.
I typical do 4 sets for each exercise 10/10/5/5 with the last set close to or at failure. I use mostly machines, dbs and tend to hit the same exercises each session.
Back/Bi day looks like:
reverse fly
seated db curl
hammer curl
bent over row
lat pulls
cable row
preacher curl
reverse curl
seated row
low row
For example seated db curls today was:
22.5 x 10
25 x 10
30 x 5
30 x 4 + 1 partial (failure)
few mins rest btw sets.
Do sets/reps make sense? Should I change this up? I'm inclined not to since it seems to be working but reading about hypertrophy lately and what I do seems like a weird hybrid.
Is this too much volume? I'm gassed after a session, but feel good.
Should I swap out exercises rather than do the same thing each day for that group?
Appreciate any help.
Currently 6'0, 160lb. Goal is a body recomp to get rid of love handles etc. and it's working, but slowly. I've picked up very noticeable strength, a little size, but a lot of definition after dropping 10lb in around 2 months. I feel like my diet is dialed in - 150g protein, no sugar or alcohol, creatine/fiber/amino supps.
Main question is about what I'm doing for sets/reps and if it makes sense or if I should just switch to a hypertrophy program (not versed on this) and try to fill out a bit more as I'm on the lighter side. I've been at 150lb before and looked sickly.
I typical do 4 sets for each exercise 10/10/5/5 with the last set close to or at failure. I use mostly machines, dbs and tend to hit the same exercises each session.
Back/Bi day looks like:
reverse fly
seated db curl
hammer curl
bent over row
lat pulls
cable row
preacher curl
reverse curl
seated row
low row
For example seated db curls today was:
22.5 x 10
25 x 10
30 x 5
30 x 4 + 1 partial (failure)
few mins rest btw sets.
Do sets/reps make sense? Should I change this up? I'm inclined not to since it seems to be working but reading about hypertrophy lately and what I do seems like a weird hybrid.
Is this too much volume? I'm gassed after a session, but feel good.
Should I swap out exercises rather than do the same thing each day for that group?
Appreciate any help.
This post was edited on 3/28/24 at 4:56 pm
13
Posted on 3/28/24 at 5:52 pm to Engineer
quote:
hour and a half
This is just too much if you are natty.
How old are you? As far as supplements use creatine, caffeine, whey protein and drop the aminos spend that money on real food. Use free weights more than machines (machines are ok just don’t use them as much)
Consistency is key.
Posted on 3/28/24 at 8:55 pm to Engineer
quote:
6'0, 160
You really need to pack on size. Worry about the love-handles later.
170g-190g of protein, eat everything in the house and lift until failure.
Posted on 3/28/24 at 9:08 pm to Engineer
Look into Greyskull, GZCLP or 531. Using a program that already exists will help take the guess work out, and you’ll learn what works for you.
Posted on 3/28/24 at 9:49 pm to Engineer
You are wayyyy overthinking this and overworking. Yes that rep range is fine but you are probably doing way too much.
Also you are 6ft 160....you need to put on some muscle. Do you need to do a traditional bulk...not necessarily, but if you arent absolutely shredded at that weight, youll just look like a weak skinny guy if you lose much more.
Id consider bumping workouts down to 30-40 min. You cant rush building muscle naturally. You can burn yourself out
Also you are 6ft 160....you need to put on some muscle. Do you need to do a traditional bulk...not necessarily, but if you arent absolutely shredded at that weight, youll just look like a weak skinny guy if you lose much more.
Id consider bumping workouts down to 30-40 min. You cant rush building muscle naturally. You can burn yourself out
Posted on 3/29/24 at 6:04 am to scottydoesntknow
Agreed.
You need about 15-20 sets for each body part per Dr. Andy Galpin. That’s 4-5 exercises with 4 sets each. Shorten your rest time for hypertrophy rep ranges.
You need about 15-20 sets for each body part per Dr. Andy Galpin. That’s 4-5 exercises with 4 sets each. Shorten your rest time for hypertrophy rep ranges.
Posted on 3/29/24 at 6:43 am to Engineer
Buy PPSA Pool Season or Filling Out the Hoodie, do what it says.
Posted on 3/29/24 at 8:31 am to Engineer
6 foot and 160…how the hell do you have love handles??????
Posted on 3/29/24 at 9:34 am to Engineer
quote:
it's working, but slowly. I've picked up very noticeable strength, a little size, but a lot of definition after dropping 10lb in around 2 months. I
That's not slow. Losing 10 pounds in 2 months is really good progress, especially if you're getting stronger. I assume it's newbie gains and you should find an LP program and stick to it. But if I was making that kind of progress today I'd just keep doing what ive been doing
Posted on 3/29/24 at 10:12 am to GatorPA84
quote:
How old are you?
40 this year.
quote:
6 foot and 160…how the hell do you have love handles??????
Frequent enjoyer of craft beer. I'm lean AF everywhere else, but thighs and lower belly has been tough to get rid of. Was in great shape many years ago, but only been training with a purpose and making positive health changes for the last year after hovering around 175 and noticeably out of shape.
Posted on 3/29/24 at 10:27 am to Engineer
Sounds like you're making great progress on your goals. I agree with others that 6' 160lbs sounds pretty skinny. I'd bump my protein intake up, set calories around maintenance and keep grinding.
As for my opinion on your training, that's a lot of volume for one session. I believe the recommendation is 15-20 quality sets per body part per week. I can only imagine how brutal that chest/tri/shoulder day is.
You also have a lot of overlap in variations of the same exercise. Bent over row, cable row, seated row, low row are all variations of a horizontal row. Pick 2 and do those, do the other 2 on your next back workout. I'm a big fan of changing up exercises every workout but suppose that's not for everyone. I usually have an exercise category in mind (ex: chest press, fly, vertical row, horizontal row, etc.) and will pick which exercise I'll do that day based on what's avail when I'm in the gym.
As for my opinion on your training, that's a lot of volume for one session. I believe the recommendation is 15-20 quality sets per body part per week. I can only imagine how brutal that chest/tri/shoulder day is.
You also have a lot of overlap in variations of the same exercise. Bent over row, cable row, seated row, low row are all variations of a horizontal row. Pick 2 and do those, do the other 2 on your next back workout. I'm a big fan of changing up exercises every workout but suppose that's not for everyone. I usually have an exercise category in mind (ex: chest press, fly, vertical row, horizontal row, etc.) and will pick which exercise I'll do that day based on what's avail when I'm in the gym.
Posted on 3/29/24 at 2:09 pm to Engineer
quote:
You really need to pack on size.
Was thinking this. I'm 6'1" 195 for reference and look pretty small in shirts.
How would you describe your fitness level?? Do you feel strong? Flexible? Well conditioned? Do you do any cardio/sports outside of gym time? Even gardening can count.
Also, why that rep scheme?? 10,10,5,5. Are you increasing the weight and thus lowering the reps? Something else?
Posted on 4/1/24 at 10:30 am to Engineer
quote:
I've picked up very noticeable strength
By what metric?
Posted on 4/1/24 at 12:49 pm to Engineer
im going to take a little different approach here to advice.
everyone will have a comment on the routine itself and what they like and its going to be all over the place.
focus less on the actual routine, focus on this:
Get enough volume of work per muscle group. For someone in the beginning phase (you), 12-16 sets per muscle/week is good. If you can get some more, great, but dont overdue it
Pay attention to time under tension. Be slow and deliberated in your movements. Make sure your technique is good. Are you doing a chest exercise? ok, make sure you are focusing on making sure the chest is doing the work, and other groups aren't coming in to over compensate. the number of reps will again swing wildly who you ask, 8-12 is a good starting point is is still what i do today. So id probably try to bump your last two sets up in volume.
intensity: you need to challenge yourself. by the last planned rep, you need to be feeling it, being not sure your going to complete it. If you whip out 12 reps and walk away whistling dixie, you did it wrong. Sounds like your doing that with your last set. Try to go for 1 rep in reserve each set.
so with your 3-4 exercise with 4 set per exercise is doing fine. an hour half is long, so make sure you stay focused the entire time. Record your lifts, and strive to go up at least little bit every session. From there adapt to what your body seems to respond to.
everyone will have a comment on the routine itself and what they like and its going to be all over the place.
focus less on the actual routine, focus on this:
Get enough volume of work per muscle group. For someone in the beginning phase (you), 12-16 sets per muscle/week is good. If you can get some more, great, but dont overdue it
Pay attention to time under tension. Be slow and deliberated in your movements. Make sure your technique is good. Are you doing a chest exercise? ok, make sure you are focusing on making sure the chest is doing the work, and other groups aren't coming in to over compensate. the number of reps will again swing wildly who you ask, 8-12 is a good starting point is is still what i do today. So id probably try to bump your last two sets up in volume.
intensity: you need to challenge yourself. by the last planned rep, you need to be feeling it, being not sure your going to complete it. If you whip out 12 reps and walk away whistling dixie, you did it wrong. Sounds like your doing that with your last set. Try to go for 1 rep in reserve each set.
so with your 3-4 exercise with 4 set per exercise is doing fine. an hour half is long, so make sure you stay focused the entire time. Record your lifts, and strive to go up at least little bit every session. From there adapt to what your body seems to respond to.
Posted on 4/1/24 at 1:10 pm to Engineer
do a proven program...you are not a special snowflake that needs a special program, do a proven program like gslp, kinobody, lean gains, 531, ppsa, gzcl etc.
Posted on 4/1/24 at 1:24 pm to Engineer
quote:
Currently 6'0, 160lb. Goal is a body recomp to get rid of love handles etc. and it's working, but slowly. I've picked up very noticeable strength, a little size, but a lot of definition after dropping 10lb in around 2 months. I feel like my diet is dialed in - 150g protein, no sugar or alcohol, creatine/fiber/amino supps.
For you, a good bulk would actually look like a recomp.
Dropping 10 lbs in 2 months means you are losing weight too fast, especially for being 6'0" 160 lb. You're not feeding muscle growth enough.
150g protein is probably okay for you to build muscle, but I'd try to up that to 170 if you can. Get more calories in general, you don't want to be in a deficit.
As low as your muscle mass is (no offense) you are going to lose the belly fat/love handles while gaining weight, I promise.
Not as important, but to increase productivity, I'd probably cut a half hour off your lifts (and turn that into an extra day each week) if it works for your schedule. By the end of your workouts right now you're probably just burning unnecessary calories. Don't worry too much about your rep scheme, just make sure you are progressing on the weight. Noobie gains will get you to your short term goal without a finessed program.
Make those changes and target 170 lbs for weight. Your body will eat up that belly fat and redistribute it as muscle.
Don't eat everything in the house. If your diet is dialed in, keep it dialed in, just turn it up a little. No need to pack on fat just to put on 5-10 lbs of noob gains.
Posted on 4/1/24 at 9:26 pm to Engineer
Most of the expert's books recommend changing routines every few mths to shock your muscles.
Posted on 4/2/24 at 10:00 am to Keltic Tiger
quote:
Most of the expert's books recommend changing routines every few mths to shock your muscles.
no, no they do not. no real expert recommends this at all. not a real expert
now when you are plateaued in an exercise sure, but to "shock" the muscle...yea they are not an expert.
can you rotate through as in conjugate style to keep progress going, absolutely but most are not of the training age to not at least repeat 3 max efforts on a lift in succession. most have never even done a proper Linear progression or a double linear, weekly linear or reverse pyramid dependent style programs before to even contemplate moving to a conjugated style
shortest route is a straight line usually. thats linear. after that, pick whatever way you like but use a program that is proven, dont muddy the water thinking you know better than the guys with 20-30+ years in the trenches.
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