I would be gratful if anyone could give me some constructive criticism about my training programme below, This is the programme I have set out for my 8 Week Bulk. Please note that these are the exercises Im limited to with what equipment I have, Which can be seen here (http://forums.johnstonefitness.com/showthread.php?t=42290) .

Also I want my training to be as intense as I can handle so as I can get the most out of my nutrition/diet which can be seen here (http://forums.johnstonefitness.com/showthread.php?t=42338) . In relation to reps & sets, I think these would be ideal as for example the bench I would be doing around 160-170Lbs so 5x5 seems ideal, Any ideas on that I'de be gratful. Additionally I usually take around 45-60 Secs Rest periods inbetween sets.

Lastly I plan to change the exercises and reps and sets every 2 weeks, as I want to shock my muscles into change and realise nothing is the same for too long, So different angles on bench etc etc.


(Exercise/s) (RepsxSets)

Mon: Chest & Triceps

-Flat BB Press 5x5
-Incline DB Flies 10x3
-Tri DB Kickback 5x5
-CG Pushups Failure

Tues: Quads & Abs

-Seated Leg Extension 5x5
-DB Squats 10x3
-Reverse Crunch 12x4
-Weighted russian twist 5x5

Wed: Chest & Biceps

-Decline DB Flies 10x3
-Decline BB Press 10x2
-Seated Alternating DB Curl 5x5
-Seated Preacher 5x5

Thurs: Shoulders & Back

-Seated Military Press 5x5
-DB Deadlift 10x3
-Alternating Lateral Raise 12x2
-DB Strug 10x2

Fri: Abs & Triceps

-Decline Situp 5x5
-Lying Tricep Extension 5x5
-One leg CG Pushups Failure

Sat: REST DAY

Sunday: Chest

-Incline BB Press 5x5
-DB Pullover 10x2

The first and most obvious question: why are you devoting so much time to chest, but so little to legs and back?

The first and most obvious question: why are you devoting so much time to chest, but so little to legs and back?

Its because Ive got all the weights and barbell but I cant get it out of my bedroom to use for full deads or squats, Its too much of a hinderence and my parents wont allow me to use the living area for that purpose. Man Im dying to start squating and deads etc but the space is such a huge issue and I got no squat rack, If there was alternative compounds for quads and lower back I would certainly take them but for what I got I cant really do them, I can do half squats as I can use the bench for a safety spot, but I wont be able to pack much plates on as I have no rack to lift the barbell off onto my traps. Im thinking about tieing another leg day in with the 3rd chest day, Lastly Im just a huge fans of pecs.

Do single leg work. Single leg DLs, Bulgarian split squats, step ups, lunges (tons of variety), pistols if you can do them, etc.

Also consider stuff like DB swings or 1 arm DB snatches for power work.

And for squats, learn to clean the barbell and do front squats.

If there was alternative compounds for quads and lower back I would certainly take them

MannishBoy has given you an excellent suggestion. The single leg work is key for you.

And why not get the barbells out in the driveway and do step ups and lunges. "Parking lot" lunges are very popular.

Do single leg work. Single leg DLs, Bulgarian split squats, step ups, lunges (tons of variety), pistols if you can do them, etc.

Also consider stuff like DB swings or 1 arm DB snatches for power work.

And for squats, learn to clean the barbell and do front squats.

Im really into the idea of DB Lunges as I gather they can give a complete leg workout, However Can I use DB's with single leg DL's? As My BB is 7ft and I cant bring it no where as Im restricted to my room.

MannishBoy has given you an excellent suggestion. The single leg work is key for you.

And why not get the barbells out in the driveway and do step ups and lunges. "Parking lot" lunges are very popular.

As I mentioned above Im digging the idea of lunges as they will work my legs, and the variation is plentiful so that helps alot, yet To be honest I would rather perform half squats than front squats, I dont know why but I have a phobia of them when I watch vids on youtube. Thanks for advice guys and further advice on rest of routine.?

Ever watched any videos of bench pressing gone wrong? You sure don't appear to have developed any phobias there. :whistle:

You can talk about "shocking" your muscles all you want with different exercises, angles, rep schemes, etc., but I think you'll find progressively heavier weights within the same core exercises "shock" the muscles just fine.

Is it your intention to increase your 5RM bench press over the next 8 weeks, or is that of little concern?

Honestly the program appears borderline absurd to me, but I'll admit it's not an approach I would relate to well. As long as it meets your expectations, I guess that's all that matters.

Perphaps you can at least get some barbell rows in there. Obtaining access to a chin-up bar would be nice as well.

Im really into the idea of DB Lunges as I gather they can give a complete leg workout, However Can I use DB's with single leg DL's? As My BB is 7ft and I cant bring it no where as Im restricted to my room.

One DB:
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Two:
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You could also do suitcase deads where you put a barbell on the floor beside you and pick it up like you would a suitcase. Huge core stability work in that one.

You just need to get creative. You aren't thinking enough.





As I mentioned above Im digging the idea of lunges as they will work my legs, and the variation is plentiful so that helps alot, yet To be honest I would rather perform half squats than front squats, I dont know why but I have a phobia of them when I watch vids on youtube. Thanks for advice guys and further advice on rest of routine.?

It's up to you of course, but front squating and more range of motion is a good thing. Unlike back squats where you have trouble getting out from under a bar if you fail, front squats always have an easy out.

The first and most obvious question: why are you devoting so much time to chest, but so little to legs and back?

X2

There is basically no back work at all here, and a TON of chest and pushing exercises. This is just asking for injury. Push/pull ratio should be equal....and if anything, slightly biased in favor of pull. I'd get rid of Sunday altogether, and on Wed, instead of having chest/bis, make it back/bis.

Lots of good points in this thread about legs.....

Ever watched any videos of bench pressing gone wrong? You sure don't appear to have developed any phobias there. :whistle:

You can talk about "shocking" your muscles all you want with different exercises, angles, rep schemes, etc., but I think you'll find progressively heavier weights within the same core exercises "shock" the muscles just fine.

Is it your intention to increase your 5RM bench press over the next 8 weeks, or is that of little concern?

Honestly the program appears borderline absurd to me, but I'll admit it's not an approach I would relate to well. As long as it meets your expectations, I guess that's all that matters.

Perphaps you can at least get some barbell rows in there. Obtaining access to a chin-up bar would be nice as well.

My main goal is too make as much gains as possible within my bulk, therefore Im open to take all the advice I can receive from you guys. Im going to include the BB rows, Also I have access to a chinup bar also which is between my bedroom door frame, yet its not wide enough for standard pullups which is a problem for me as Im a fan of the exercise.

Copy and pasting my routine what how would you change it? would the reps&sets remain the same, could you show me where you would put specific muscle groups/exercises. Also Ive heard about 1RM but not 5RM, is this the same thing yet not a intense as 1RM? that certainly sounds like a challenge and is what Im after to make my routine more fun.

Copy and pasting my routine what how would you change it?

I'd start with wanting to know how many reps you can get out of a 125-135 lb bent-over barbell row.

I mentioned increasing your 5RM bench press because you specifically mentioned lifting in a 5x5 scheme. When you design your programs, is there a method of progression factored in, or do you just lift the same loads and hope for the best?

I'd start with wanting to know how many reps you can get out of a 125-135 lb bent-over barbell row.

I mentioned increasing your 5RM bench press because you specifically mentioned lifting in a 5x5 scheme. When you design your programs, is there a method of progression factored in, or do you just lift the same loads and hope for the best?

For the Bent Overs I could probably get around 6-10 Reps for 4-5 Sets I can imagine. I just wrote 5x5 as I think its easier broke down this way, but most often my body just gets on with it and forgets about pre determined rep counts and sometimes I think I get more out of a workout and sometimes finish thinking was an averagely good session. So really depends on my mood if I want to go for a set number of reps or sets, but usually stick to whatever I can handle so to speak.