If you have a minute (workout critique)

[vin]

OK, I figure it's time for me to actually start putting some thought into my workout. Currently, I hit the gym anywhere from 2-4 mornings per week (depending on evening workouts (all cardio stuff)). Basically I do 4 sets of each exercise, the first being a warmup. The next three are typically all at the same weight, and my rep range is from 6-10. Occasionally I'll up the weight after the first set, but since I have been comfortably residing on a plateau for the past year or so, that's (unfortunately) rare. Also, I switch up the order of the exercises - sometimes for the sake of switching, and sometimes for the sake of what's available when I'm ready. It's a two day split, and this is what it looks like:

Day 1:
-Incline bench (dumbbell or barbell)
-Laying-on-my-stomach-rows (not sure what it's really called, but it's a machine)
-weighted dips
-pull ups (normal to narrow grip)
-deadlifts
-external and internal rotations (the one where you keep your elbow tucked into your side, and rotate your forearm in or out)
-some isolation arm work

Day 2:
-Squat (or lunge or split squat)
-straight leg deadlift
-leg press (sometimes supersetted w/leg extensions or split squat w/dumbbells)
-hamstring curl (laying on my stomach, machine)
-a bunch of core work (abs and lower back)

For the record:
I hit the gym in the mornings, and eat a clif bar w/a cup of coffee about 30 minutes before workout, and consume an approximately 300 calorie shake (3:1 ratio of carbs:protein) on my walk home from the gym. Currently I do not keep a workout journal but I plan on doing so in the future. My diet is fairly clean, and although I haven't tracked in months and months I'd say it's approx. 2500 cals per day, 40:30:30 split between carbs:prot:fat. I am 5'11", 175, and around 10-12% bf.

Any insight appreciated!! Comments, suggestions, questions, whatever, throw it out there - I could use it!

Thanks a lot for reading...

Almost forgot! My goal is primarily to gain strength, although the gain lean muscle mass/lose fat thing will hopefully be a pleasant side effect

[Mr Himalaya]

I think you are right in thinking you have hit a plateau. The reason is that you have being doing the same routine, the same rep range and the same weight for however long now. Muscles really do respond to different stimuli and to bust out of the plateau I would suggest doing a completely different work out for 6-12 weeks and in the future ensure that the routines are changed whenever you are not noticing improvement. You know the benefits of oly lifting, maybe hit the compound lifts (5 x 5) 2 warm up sets, 3 work sets each. 3 times a week.
Remember the (very loose) definition of insanity? doing eactly the same thing expecting a different outcome.... Keep it fresh!!!!

[TheBouncingSouls]

Start doing some more strength related stuff, I find a really really great set/rep range to bust through strength plateaus is 8 sets of 3 reps. Works wonders for big compound lifts. Give it a shot.

[vin]

Hey guys, thanks for the input. My workout has varied over the years, but frankly not a whole lot (obviously not enough). Which is probably my biggest problem. I could also probably stand to eat more...
Anyway, thanks for the words of wisdom - 8 sets of 3 reps? That's a new one for me and I'm going to give it a go next week.

[cward76]

vin

Have you ever tried to follow a professionally made routine like the Book of Muscle or HGM?

If you haven't it might be a good change for you. Maybe subconsciously you have been avoiding certain exercises or rep ranges. Following a routine designed by someone else may force you into do these things which could help you break your plateau. Also doing a routine such as Book of Muscle or HGM with built in variation will help maximize your gains for the time you spend at the Gym.

Just a suggestion, hope it helps

[vin]

Good call cward. I've always run into two problems with preset routines:
firstly some are just not feasible in my gym - to do the quad and tri sets in HGM (I think that's what it was), just isn't really possible.
secondly, I don't know how to do some of the odder exercises, and right now I can barely afford to eat (sad, I know, a starving accountant!) so a trainer is out of the question. And I don't want to risk injuring myself.
That said, maybe I just need the right one. I visited Mike Mejia a ways back and he gave me a routine, showed me the exercises and it was GREAT, it felt amazing to break out of the lifting rut I had gotten myself into. But, like all routines it was finite, and he recommended doing it for only 4-8 weeks.
Any prefabricated routine suggestions? Ones that are possible to do in a semi-crowded gym and use not-too-weird exercises? I would love to look at a couple.

[cward76]

You should check out the new routine thread in the Fitness FAQ forum if you have not already. See if there are any of those routines that fit your requirements.

I completely understand about the crowed gym thing. I'm doing the Book of muscle routine and sometimes it could be difficult to do in a crowded, but not impossible. The Gym I work out in is really crowded at the times that I can work out. I think Lou and Ian tried to arrange the super sets that are at the front part of the intermediate routine so that it would not be too difficult to do in a crowded gym. An example would be the triset in the first weeks of the program. The three exercises involved in the triset are all variations of the tricep press down, so you can use the same machine but you would have to change what type of handle you are using. Once you get past the first 6 weeks of the program you don’t have any more super sets. You do have some parts of the routine where you alternate between two exercises with full recoveries but it usually between exercises like the bent over barbell row and bench press. These are easy to do together because all you need is two barbells and a bench, or you can do them with one barbell, you just have to change the weights a bunch. You may try going to a book store and closely examine the BOM routine and see if you think it will work for you. It seems to me strength is main focus or the program so it would fall in line with your goals.

BOM does have some variations of well known exercises that you might have problems getting use to at first. I was able to figure them out with help of the guys here, that is really saying something because I may quite possibly be the most uncoordinated person on the face of the earth, I’m not kidding. With that in mind I would bet you would do fine. You really don’t need a trainer to learn new exercises, just a good description/picture of the exercise and a mirror so you can check your form as you are doing the exercise. If I remember correclty you are studying for the CSCS, I would think some of the concepts and material you have at your disposal would help in this area.


I understand the Accountant thing and how unrewarding in terms of finances and job satisfaction it can be, especially after being one for the last 3 years.