Quote:
Originally posted by DiBatista:
Posting up my stuff on a few sites to get an feedback, positive or negative, thanks for reading.
My workout is basicaly a 3 days a week workout. One month of it is strength training at 5x4 , and one month is hypertrophy training at 3x9.
I do (not in any order)
Shoulder Press
EZ curl bar curls
Bench press
Close grip bench
Bent over rows
Shrugs
Squats
I take creatine(10g a day in two doses), and a protein shake before and after every workout.
I eat 1000 calories over maitenence every day, my BF has never gone over 9%.
Also, if anyone can enlighten me, i have heard that for bench pressing, its only nescesary to bring the arms to a 90 degree angle to fully hit the chest, anyone know anything about this. Thanks again!
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Fullbody workouts have been proven many times to be incredibly effective for muscle building. The exersize selection looks strong, and every group is getting hit. However, If I may offer a handful of suggestions:
1) Change barbell rows for weighted chinups or deadlifts (if possible)
2) Performing the same exersizes the entire month may cause you to become burned out relatively quickly.
3) Your shoulders are getting a large amount of volume.
a) Shrugs
b) Barbell Rows
c) Bench press
d) Close grip bench press
You may or may not have a problem with this. If your pressing movements begin to suffer too much then you be forced to switch the exersize selection.
4) If you are performing a month of "Strength Based Training" with 5x4 reps then you probably should cut out the isolation movements. 5 sets of 4 on barbell curls? That does not sound like a workout geared for strength.
Something like...
"Strength Based" (5x4)
Monday
Bench press
Squats
Barbell Rows
Wednesday
Deadlifts
Push Press
CGBP
Friday
Incline Bench press
Hack Squats
Chinups
You could build in some light work days during the week and kill two birds with one stone. Those are my suggestions.
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