OK, some background (same as on my other critique my diet thread):
I'm 33, 6'0", 180 pounds, have been athletic all my life, a bit of a "hard gainer". current BF is approx. 15%. My goals are to gain muscle and get rid of excess BF (if possible to do both simultaneously). I'd like to be around 190 at 10% BF. my training consists of weights 3x per week and I'll be restarting muay thai and BJJ soon, probably 3x per week (at that point I may pull back on weights to 2x per week).
I've lifted for maybe 18 years now, pretty consistently. at present I don't train 1-rep maxes but would guess the following (for reference only to establish weights for sets of higher reps):
- bench = 250 (I am a terrible bench-presser, don't know why)
- SQ = 405
- DL = 405
my current workouts look like this (I take at least 1 rest day between WOs):
- day 1 "push": seated military press 2x8, BW dips 2x10, tricep skull crushers 1x8
- day 2 "pull": wide grip pulldowns 2x8, t-bar rows 2x8, bicep curls 1x8
- day 3 "compound": SQ 2x10 or DL 2x10, leg extension 1x10, leg curl 1x10, standing calf raises 1x10
any criticisms, suggestions, etc. welcome. I do have a few specific questions, such as:
- where do I squeeze in traps, or is it even necessary?
- should I work calves more than 1x week?
- are the skull crushers and bicep curls even worth doing?
- do squats really make your waist thicker?
- one thing I'd like to do is build "broader shoulders" and thicker arms. my guess is by heavey SQ and DL my body will get bigger as a whole and this is the best way to accomplish both of these goals. correct?
again, thanks for any / all replies.