Avoid Training Redundancy, Avoid Overtraining




Q: Hi my name is Jay, and I am 6'5" tall about 195 to 200 lbs and 15-17% body fat. I always did an endurance type of work out program, and now I want to build strength and gain some muscle mass. I am 34 and eat a relatively healthy diet. I was thinking about free weight strength training and my work out follows as such:

Monday, Wednesday, Friday:
  • Squats/Bench Press (super set)
  • Deadlift/Military Press (super set)
  • Bent Over  Rows
  • Curls
  • Triceps work
  • Core work
Then after a little rest, I go to the park and do some calisthenics, which is done circuit style: pull ups, push ups, chin ups, squat jumps/lunge jumps.

Tuesday, Thursday, Saturday: cardio (sprint interval training, handball)
Sunday: Rest

Sets are 5 for the big lifts and 3 for other exercises. Reps 8-10.

Would like to know what you think and if you have any advice, suggestions, or a better plan. Please, I'm all ears.

Thanks for your help, expertise, and guidance,
Jay



My Answer: The first thing that stands out to me is that you're doing way too much.  Too many sets, too many exercises and too many workouts.  If you're looking solely to gain strength and muscle, then I would suggest you cut the number of exercises and cut the cardio.  The sheer volume of work that you're doing is hampering your gains.  Although circuits work well for fat loss and conditioning, they won't add any strength.

What I would suggest is avoid doing both squats and deadlifts in the same workout.  That's redundant and very taxing on the body.  You should alternate between squats and deadlifts from workout to workout:


Workout A:




  • Squats
  • Military Press
  • Pull-ups
  • Chin-ups
  • Triceps work
  • Core work


    • Workout B:
    • Bench Press
    • Deadlifts 
    • Bent Over Rows
    • Curls
    • Triceps work
    • Core work

    Stick to 5 sets on the big lifts, and 3 sets on the accessory lifts.  Just alternate between Workouts A and B throughout the week:

    Monday: A
    Wednesday: B
    Friday: A

    Monday: B
    Wednesday: A
    Friday: B

    Cut the cardio and cut the calisthenic workouts.

    Comments

    Post a Comment

    Popular posts from this blog

    Targeting the Deltoids, Minimizing the Traps

    Image
    Q:  I've read your article about shoulder workouts as well as many others, and I have a question. I really appreciate if you can spare some time to answer it. I heard from almost everywhere that you can get wider shoulders by working out. I have a very slim body (56 kg, 172 cm tall, 24 year old male) and very narrow shoulders. The width of my shoulders is only two times of the width of my head (1/2). I checked this ratio by measuring photos of a man with broad shoulders, and this ratio is usually 1/3. I know it has a lot to do with genetics, but how much exactly can you add to your shoulder size by workout? Someone told me that you can add 2 centimeters to each side at a total of 4 cm maximum. Even if that's true, by working out my deltoids I will also work my trapezius muscles as well, even if I don't want to. And the growth of the trapezius makes your shoulders look narrow, because it gives your shoulders an angle to the ground rather than being nearly parallel to...
    Keep reading

    Bench Press to Increase Pushups

    Image
    Q: I must say I enjoy reading what you write and find you somewhat an inspiration. I have wanted to be a police officer my entire life, but considering a juvenile criminal record (JUST expunged) I can't join the Marines as an MP. I can't join period either, because I got my GED and so I'm volunteering at the YMCA, and answering phones at the fire department until I start college for a degree in Education. I do have one area of concern. I used to box. I'm 17, but started boxing when I was 16. I weighed 115 and was benching 180. Around New Year’s I cut myself on the wrist and severed several tendons, which put me to all running and biking for a good many months. Just this past month I've gotten back to work out, but I've found myself hesitating from the bench press due to a concern that it might affect my push up reps. My goal I've set is 100 push ups by New Year's, as well as squatting 200 pounds 20 times, running 5k, and 20+ chin ups. It...
    Keep reading

    Leg Presses and 5x5

    Image
    Q: What's your opinion on the 5x5 training programs? They are very well liked by many.  Also, because of tight hamstrings, I like leg presses better than squats. Are leg presses effective? Squats are very useful and build overall strength. Can the same be said about leg presses? -CS My Answer: The 5x5 is a solid program and has been around for a long, long time. Of all the programs floating around in the gym, it is second to the 10-8-6-15 program as far as popularity. But while the 5x5 is a solid program by itself, it works even better as a decompression program, which I go over in Strength and Physique: The Articles . As far as leg presses, it really depends on what your goal is. If you're an athlete looking to gain real world strength and size, then the leg press won't do anything for you unless you're a speed skater. If you're just concerned about size and nothing else, then the leg press is good choice, even better than the squat. Q: ...
    Keep reading