Q: My buddy and I were having a debate the other day about what “intensity” means in terms of an actual workout on paper. Do you think this workout is intense, too intense or not intense?
- Straight Leg Deadlifts – 4 x 4 (12,10,8,6 + drop set for
- Hamstring curls – 3 x 8-12
- Good Mornings – 3 x 10,10,10
- Calves – 6 sets
- Biceps – EZ Bar Curls 5 x 12,11, 10, 9, 8
- Preacher Curls – 5 x 12,11,10,9,8
- Hammer curl – 2 x 8-10
What do you think?
A: Well, a few observations. Number one, it’s a big workout day- though I will say that I like it. I think it’s a lot of volume, but then, I also think that most bodybuilders don’t work hard enough. I wouldn’t say you are overtraining, unless I saw you and thought, “He’s not up to the task at his size” or something.
I do think the biceps workout is a bit too much. Doing 5 EZ Curl exercises with little variation in rep length, etc. is probably not ideal.
Also, EZ curl + Preacher curl is very intense for one workout. You probably won’t have much luck by the time you do preachers. I’d almost flip them in order. If you are trying to do an actual HIT routine, this is definitely too much.
The rule of thumb for anything is this: If you are doing your sets, and you are halfway through and your pump goes south, never to return in that workout session, then you’re done, whether you have 3 more or not!
This is especially true for biceps. When it’s gone it’s gone. Remember to keep moderate weight in your stiff-legged deadlifts too, because you lose the benefit and ultimately, the intensity, if you don’t.