Are you trolling or what? You expect to do squats, overhead press, deadlift and bench press in single session? You're really killing yourself. It is enough bruh just make a split on different days. I guess you haven't heard there's a split called push pull and legs. Learn more bruh.

This post has been edited by degraw1993: Dec 4 2014, 12:35 PM

starting strength do squat, bench and deadlift in 1 session =) Beginner still can handle this especially when weight is not that heavy.

1 hour is absolutely enough especially for upper body workout. Even lower body workout also can be done within 1 hour. But if you include some proper warm up like foam rolling before lifting and proper stretching after workout, 1 hour doesn't really enough.

Some might think that warm up and cool down isn't necessary, but in the long run, it will help you a lot. I used to warm up with the first exercise and lighter weight. But recently, I started doing more mobility work before workout, it certainly help you to prepare mentally and physically. Warm up shoulder properly everytime before you fu*k up your shoulder lol.

This post has been edited by -ccy-: Dec 4 2014, 01:38 PM

i incorporated legs to every workout (squats, deadlifts, leg press) so that's why it takes me 1.5hrs at least in the gym.
1st day: shoulders (4-5 exercises) and legs
2nd day: back (4-5 exercises) and legs
3rd day: chest (4-5 exercises) and legs
4th day (schedule permitting): arms (3 bicep exercises, 3 tricep exercises) and legs

i have skinny legs that's why i work them out every gym day

but yeah, a lot of people spend more time chit chatting, resting or even checking girls out in the gym rather than sweating it out

You better follow some better routine. Training legs with high intensity 3 times is a max per week. If you train them 4 times per week, you ain't training hard enough. Deadlift is extremely taxing your CNS and normal lifter shouldn't be doing deadlift more than twice per week. Even once per week is MORE THAN ENOUGH.

I tried to shorten my gym hour, But squat will easily take 30 min. if try to increase the time will easily go up to 45 min. Then follow by bench and deadlift.

Maybe you are new to understand why it take so long in the gym.

well, the 4th day comes very seldom anyway. so basically i'm just training them 3x a week
for deadlifts i'm just lifting 70kg. very light for many here but heavy for me...i'm building strength for my deadlifts you see. squats and legpress are 60kg and 160kg respectively..still light. as you can see in my avatar my legs look skinny that's why i'm trying to build strength first and then after that bulk up my legs
OR
should i really change this routine? i feel that if i don't push my legs more they won't grow and i'll end up looking like johnny bravo

Rule no 1: Never ever make your own routine.

Rule no 2: Never do a bodypart split if you are natural

Rule 1 can only and only be violated if you have years and years of READING on strength programming and time in the gym with an almost 1000lbs total.

guess you're right...i did chest and legs today (squats and leg press only, can no longer do a deadlift)
i can do it back then but maybe because the weights were lighter compared to now.

anyway, rule no.2...so you mean i should do a full body workout instead of splitting?
i've been doing body part split years ago then stopped for a year or so and did more running then went back to weight lifting january of this year...

some of u guys misunderstood me, the program is either "squat, press, deadlift" day or "squat, bench, row(pendlays)" day, alternating every other day. its based on stronglifts 5x5, and i have incorporated some madcow 5x5 style(not completely following its program), my main lift is squat. i neither shorten my workout time (usually takes 2 hours or more), nor splitting upper and lower body on different day, because i feel that im still making progress.

just hit my 3 rep max squat pr, albeit quite slow reps, cheers https://www.facebook.com/video.php?v=958533...&type=2&theater

This post has been edited by faifai94: Dec 5 2014, 01:14 AM

If you are at advance stage - http://www.exrx.net/Testing/WeightLifting/...tandardsKg.html - then you can do a Push Pull/Lower Upper split. But then again, refer to Rule No 1.

Is it alright if I take shoulder off my pushday and do them on a separate day so I can focus them more? I used to do them all on my pushday but I felt like I can't really push my shoulders hard enough after chest. And if I do shoulders first, I will not be able to do chest with my intended intensity.

I still do all body parts twice a week.

You can't train your shoulder hard after chest because it is trained during chest exercise. I don't get why so many people tend to do so many sets for shoulder(front and lateral delt mainly). Shoulder is so small compared to chest and back. Even just doing chest exercise or any pushing movement especially incline bench already work the front delt to a very high degree. Front delt isolation is completely unnecessary. Just throw a few lateral raise after chest if you want.

Its complete opposite instead, the intensity is very high (80~90% 1rm)

If it's 80-90% 1RM, wouldn't the body be worn out rather quickly? I personally train within the time range of 45-60 mins.

because of very high intensity training, my few-months-ago 1RM has become my 3RM or 5RM of today

Maybe your body react better with this type of training...hard to say

i fall under the untrained category in squats lol
very nice reference you provided bro...highly appreciate it!

Always welcome. With proper training and diet, you should be able to squat bodyweight in 2.7 months. I myself have done it using a program similar to Starting Strength. 61KG squat at 61KG Bodyweight.

Novice shud be achievable in 4 months. Best part is I know so many guys in the gym who took 1 year to squat bodyweight because of bodypart splits (leg day).

I think it's absolutely fine then. For some people their bench press hits their anterior deltoids hard, it's just the way you are built probably. As for me flat bench does not feel anything on my shoulders, just triceps and chest.

Since you are doing all body parts 2x per week it's still good and you seem to have some good knowledge and training experience also.

I will still refer to - Rule no 1: Never ever make your own routine - and make a routine based on a proven template.