Hey
I am in the gym since 10 months but I felt like I wasn't going anywhere.
The gym routine I am now doing since 4 weeks is basically a Push Pull Legs but I only do PPLPP Rest Rest. At the end of my push workout on monday I do Squats with light weight and at the end of my pull day I add RDLs with light weight.
"+" behind Sets always means the last set is an AMRAP Set.
Monday Push A:
- 5x5+ Incline Barbell Bench Press
- 3x8(-12) Standing Barbell Shoulder Press
- 3x8(-12) EZ Bar Skullcrushers
- 3x10+ Machine Chest Flies
- 3x10+ Pushdowns
- 3x10+ Cable Lateral Raises
- 3x10 Barbell Squats
Tuesday Pull A:
- 5x5+ Weighted Pull Ups (currently 5 kg added)
- 3x8(-12) T Bar Rows Chest supported
- 3x8(-12) EZ Bar Curls
- 3x10+ Reverse Machine Flies
- 3x10+ Rope Hammer Curls
- 2x15+ Cable Face Pulls
Wednesday:
- 5x5+ Barbell Squats
- 5x3+ Deadlifts
- 3x8(-12) Leg Press
- 3x10+ Calf Raises Smithmachine
- 3x10+ Leg Curls
- 3x10+ Leg Extensions
Thursday:
- 5x5+ Seated Barbell Shoulder Press
- 3x8(-12) Incline Dumbbell Bench Press
- 3x8(-12) Pushdowns
- 3x10+ Machine Chest Flies
- 3x10+ EZ Bar Skullcrushers
- 3x10+ Cable Lateral Raises
Friday:
- 5x5+ T Bar Rows Chest supported
- 3x8(-12) Regular Pull Ups
- 3x8(-12) Rope Hammer Curls
- 3x10+ Reverse Machine Flies
- 3x10+ EZ Bar Curls
- 2x15+ Cable Face Pulls
- 3x10 RDLs
Thats basically all I do... is this too much after 10 months consistant training without a program?
I am natural, I try to eat a lot but hardly make it to 2700 kcal a day. My protein requirement is always met...
My thought behind this is that I can only have 1 leg day, since my legs are sore anyways for 4-5 days and can get another extra rest day saturday instead of another workout day.
So basically I am still hitting Squats "light" on monday and heavy on Wednesday and RDLs light on Friday. I took Deadlifts instead of RDLs for Wednseday though.
I feel like you're doing too many exercises and not putting enough effort on the big important ones as a result.
Have you tried just bringing it down to 2 workouts with 3 or 4 barbell movements for each workout (for a total of 6 to 8 exercises)?
I'm a fan of:
You can get through these and train each to failure on only about 2-3 hours per week of training, maybe across 2-3 days.
I'm in my 40's, so it takes a lot of warming up to get up to work sets of more than 3 plates on squat and more than 4 plates on deadlift, but even then I'm maybe in the gym only 2 hours per week on strength work (and doing cardio/conditioning another 2-3 hours per week).
If you're not seeing progress, it might be because you're wearing yourself out on the accessory lifts that don't actually do much until you're already really strong.