advise on new workout routine.

[Maddwraph]

hey guys, i was doing something like the 5x5, basically same days same workouts. i was talking with a personal trainer in jiu jistu about how cutting weight from wrestling started to decrease my stenght and so on. he then suggested for me to do something different.

he suggested to seperate my workouts into push and pull days, and do up to 3 reps. He devised two workout shedules, the second one being the more updated one.

The first workout he suggested these workouts and 3 sets, 3 reps.

Monday- Push: Bench Press, Squats, Standing overhead press, ab work

> Tues- Pull: Deadlift, Bent-over row, pull ups, ab work

> Wed- nothing, stretch or something

> Thurs- Push again, ab work

> Fri- Pull, ab work

After I talked to him again, he suggested a workout thats a little different. He took away the horizontal workouts (OHP, and pull ups) because he siad the bent over rows and bench press workout those mucles enough) this is the new one. He also put for push days, rectus exercises, and for pull days, oblique exercises.

Push: Super Set Squat and Benchpress. Squat rest a minute, bench press rest a minute, than back to sqaut etc. Until youve completed 4 sets of 3. Im thinking 4 sets might be a little better than 3. After youve completed these sets do your weighted sit ups (or other rectus exercise) with a minute rest between sets. Use 1 exercise for about 3 sets of 5-8 reps. Then

youre done.

Pull: Super set Deadlifts and Barbell Rows. 4 sets of 3 reps. Heavy

Wood Chops (or other oblique exercises) 3 sets of 5-8 reps

Btw, the second one he sent me in email, so tahts why its in the second person. Is this a good workout? i dont like the second one, because in the gym, i cant keep switching between the bench station and the squat station. its hard enough to get any of them alone as it is. if i dont do that, then 2 minutes should suffice between sets right?

[Ace2021]

No disrespect to your trainer or anything, but on Wednesday i'd suggest doing intense cardio. You can do all the strength and muscle training you want, but if you have fat over the area, you won't see the results. (That is of course assuming you want to see them, visibly)

That's just speaking from personal experience.

Overall...cool.

[Maddwraph]

oh i wrestlse at college and bjj when im nto at college, so im good on that, i run over many times. for strenght gains, im trying for this.

[DoNkEySlAyEr]

you are doing a deadlift the day after squats? noooo! either do them on the same day or separate them a bit, with at least one day in between. the deadlift isnt a "lat" exercise, it goes more with core and legs than rows and pullups.

also, you are neglecting your hamstrings, which is a common mistake that SUCKS when you let it get too far. id advise having JUST a leg day with squats, dealifts, and walking lunges or swings. (leg curls are no good.)

just some suggestions: check out the kettlebell mil press vs the dumbbell or barbell, i find it to be a lot better for the shoulders. worry not, you can perform a similar type of press with dumbbells.

also, look into dips, maybe weighted. they dont call them "upper body squats" for nothing.

[TigerDude]

If you are on a college wrestling team, do you not have a strength coach there?

[bushido_man96]

id advise having JUST a leg day with squats, dealifts, and walking lunges or swings. (leg curls are no good.)

I have been doing curls, and I noticed your note on them. Why are they no good, and what other exercises do you suggest? I am looking to improve leg strenght as well, but I need an exercise or two that are low impact on the knees. I know that sounds like an oxymoron....leg exercise that don't impact the knees, but anything would help.

[DoNkEySlAyEr]

leg curls are weak on hamstrings. i did them for years and got nowhere compared to when i did walking lunges. im also doing swings these days (with kettlebells) and theyre great. think about it- you can leg curl, what, a hundred pounds lets say. you can do walking lunges with that AND your own body weight. you can do swings with probably about the same weight, but youre moving the weight explosively. (once you master swings, look into snatches and so on.) anyway id start there. big weight, gives you real progress. isolation exercises get you nothing worth your time unless youre a huge bodybuilder not interested in performance muscles.

[bushido_man96]

Thanks for the info. What are swings?