Revamping my routine - constructive criticism please

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pdellorto
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Post by pdellorto » Fri Aug 03, 2007 10:17 pm

Dissident, your revised routine is a step in the right direction but it's a heck of a lot of exercises. Too many, in my opinion. I think you'll end up either training hard on it and overtraining (getting injured, not recovering enough, burning out) or just not be able to keep up enough intensity across it to make solid gains.

I don't want to beat you over the head with "do 3-4 exercises" as you can easily do more productively. It's just that good solid routines built on a small number of complementary exercises done with intensity and a good rep count for your goals (high for endurance, low for strength) is going to be more productive in most if not nearly all cases. I don't want you to make the mistakes I did over the years...I used to work out 3 times a week doing from 8-12 exercises for 3-5 or more sets each, and I've made more gains every time I've stripped down my routine further. I've made the most gains, verified to my satisfaction by looking at weight lifted and body appearance and strength, when I used very short routines.

If you're not a very experienced lifter with specific goals met by a large routine like you've outlined, skip it. Go for the ones in the sticky, for the one I suggested, or craft your own centered on full-body push/pull/legs. I think you'll waste much less time than I did doing ultimately non-productive workouts if you do that.

Good luck with your lifting, and whatever you choose to do in the end I hope it gets you where you want to go.

Peter


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Post by Dissident » Sun Aug 05, 2007 3:34 pm

Thanks again Peter you've been a huge help. This is beginning to click in my head now.
I went ahead and picked up the routine you gave(cept I threw on "curls for the girls", hah).

I did deadlifts today and besides realizing I need shorts rather than lacrosse pants (the rough part on the side of my pants tore up my forearms) I also realized I have horrible form. I'm looking around on youtube right now to work on my form. Any videos any of you guys could suggest?

pdellorto
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Post by pdellorto » Sun Aug 05, 2007 10:50 pm

I found these useful for deadlifts:

JV Askem's deadlift information. Great, short set of cues.
http://www.marunde-muscle.com/fitness/a ... dlift.html

T-Nation Mastering the Deadlift 1, 2, and 3
http://www.t-nation.com/readTopic.do?id=1582703
http://www.t-nation.com/readTopic.do?id=1588392
http://www.t-nation.com/readTopic.do?id=1607555

Wikipedia Deadlift entry, surprisingly good
http://en.wikipedia.org/wiki/Deadlift

Mark Rippetoe article on Deadlifts:
http://www.crossfit.com/journal/library ... adlift.pdf

Mark Rippetoe videos on Deadlifts, sadly just pieces, not a complete lecture.
http://media.crossfit.com/cf-video/Cros ... Angles.wmv
http://media.crossfit.com/cf-video/Cros ... tIntro.wmv

Hope that helps, that's what I did to learn to straight-bar deadlift properly after years of trap bar deadlifting. In addition I made some video recordings of my form (okay, I actually tape every single set every workout to check) and posting my video on the crossfit boards and here for digital coaching.

Peter

Editing later - forgot this one:
John Christy talking about technique in general, but it has good information on deadlifting and it helped me a lot.
http://www.totalstrength.info/article3.htm


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