Critique my workout program

fromdario · 2016-07-27T06:46:28+00:00

Running for sports is not an excuse to skip a leg day.

chooseaburner · 2016-07-27T06:22:08+00:00

Jesus dude, if you're starting out you should work out 3-5 days a week. Give your body time to recover.

If you need guidance just go with either starting strength or strong lifts.

rollhax · 2016-07-27T06:37:46+00:00

Never skip leg day.

Looks to me like you're over training. Try take a rest day or two, and replace an ab day with legs. Squats and deadlifts will hit your core nicely.

jfrm · 2016-07-27T09:32:31+00:00

Squat and Dead lift are missing. They are full body exercises, not only for legs. They are very important for postural muscles. Your upper body will be in isometric contraction to support the weight. Replace Lat pull down with chin ups. Drop the smith machine.

RealSwagner · 2016-07-27T12:38:24+00:00

Like the others here, I strongly suggest dedicating a day to legs. Compound lifts such as squats and deadlifts are incredibly important in any routine.

Also make sure to change up the exercises so you're not doing the same exact lifts for each muscle group. For example, for week 1 chest day do the exercises you had planned, then the next week change the bench press to a dumbbell bench press instead. Occasionally switching up the exercises will help you gain significantly - as your body will get used to certain movements quite quickly. It also helps with symmetry.

If you're not quite used to lifting, start out slow and increase frequency as your body adjusts. 4-5 days max a week - 6 days a week is too many if you're just starting. Many people overtrain and do not give their body enough time to recover. You train to RECOVER, not recover to train.

And last but most importantly, make sure you are adjusting your diet accordingly. To gain, you will need to increase your protein intake as well as caloric intake in general. Most recommend at LEAST 1 gram of protein/pound of body weight for muscle growth and recovery. Results will increase dramatically if you eat correctly.

Sorry if I went a bit overboard here, but I just want to make sure you make the best of your time to receive the results you need. PM me if you need any further advice - best of luck man.

BurnerTRPask · 2016-07-27T14:17:33+00:00

You don't need 3 days for abs.

Add squats and deadlifts.

Add more accessory lifts

brooklynisburnin · 2016-07-27T15:32:12+00:00

Leg day =/= Running.

Anaerobic progressive exercises are completely different, and do not achieve the same results than fucking cardio.

Not even HIIT gets the same results as squatting.

My numbers reps vary for each exercise

Not following any sort of progression scheme.

smith machine

Right...

Seems like a good program to keep you in DYEL mode.

blacwidonsfw · 2016-07-27T07:59:05+00:00

You're routine seems fine just remember to thrown in some new workouts every now and then to keep your body guessing and growing.

You are severely mistaken if you think running or playing sports can make up for doing squats. You need to do squats so stop rationalizing.

Title	Critique my workout program
Author	TRP_alt_alt
Upvotes	0
Comments	17
Date	July 27, 2016 5:50 AM UTC (9 years ago)
Subreddit	Posted in /r/askTRP
Original Link	https://old.reddit.com/r/asktrp/comments/4ut4uv/critique_my_workout_program/
Archive Link	https://theredarchive.com/r/askTRP/critique-my-workout-program.108938 https://theredarchive.com/post/108938

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