Some sort of two-handed row (seated cable rows, T-bar rows, barbell rows, etc)–5 sets
Biceps: Barbell curls (straight or EZ)–5 sets
Abs: Crunches–as many as you can in 5 minutes
DAY 2: LEGS
Quads/hammies:
Squats–5 sets
Leg presses (anything except hack squats)–5 sets
Calves: Some sort of straight-leg calf raises–5 sets
DAY 3: PUSH (and abs)
Chest:
Incline (preferably ~30o) barbell presses–5 sets
Flys (dumbbell, pec deck, etc)–5 sets
Shoulders: Lateral raises (preferably with dumbbells, but machine is OK)–5 sets
Triceps: Close-grip flat bench using an EZ curl bar (grip it like you’re doing skull crushers, but just bench with it)–5 sets
Abs: Hanging knee raises–as many as you can in 5 minutes
DAY 4: REST (light cardio OK)
General guidelines:
–Do 8-15 reps per set. If you can’t get 8, the weight was too heavy; if you can get >15, it was too light. In either case, adjust the weight accordingly next time.
–For each exercise, do as many warm-up sets as you need. Once you’re warmed up, do your first set with the heaviest weight you can handle for that exercise (remember, you have to get at least 8 reps). For each subsequent set, drop the weight only as much as you need to get at least 8 reps. (If you think you can get 8+ reps with the same weight, don’t lower it at all).
–Whenever possible, have someone assist you through 1-2 forced reps per set.
–Rest ~1 minute between sets for everything except squats & leg press, for which you should rest 2-3 minutes.
–Get stronger! Keep track of the weight/reps you’re able to do on the first set of each exercise, and do your level best to beat it every workout. (On the ab work, you HAVE to set a record every single workout until you’re able to do 500 crunches on crunch day, and 200 knee raises on that day)
–Re the ab work…the goal is to do as many as you can in 5 minutes. Take as many mini-breaks as you need, but be sure to get at least one more rep than you did in the previous w/o.
I’d say that’s enough to get you started. Let me know what questions you have.
What do you pressing, deadlift and squat numbers look like? because I don’t think we can give you any real advice until we know where you are right now? Also what is your number one goal from lifting. Mass? Strength? Fat Loss?
Can’t build a program without knowing what you are shooting for.
Off the cuff though it seems really silly to have two upper body days but only one lower body. The wheels can take more work than the upper body so why work them less?
Unless theres a time constraint you should have at least one lower day for evry upper day and a conditioning day would probably be a good idea as well.
TMan, JoeGood makes a very good point–your training should be dictated by your goals. The program I outlined above assumes your primary goal is to improve your physique’s aesthetics; ie, that you want to look bigger and more muscular than you do now. If that assumption was incorrect–if your goals are primarily strength oriented; ie, if you want to become a powerlifter and/or strongman competitor–then you should NOT follow the plan I laid out above, and instead seek input from among the many excellent powerlifters/strongman athletes here on TN.
As someone pointed out earlier, conflicting responses are inevitable when you ask a large group of people for advice. When faced with conflicting opinions, the dilemma is deciding whose advice (if any) to follow. In that regard, I would suggest you look to people who have had success in achieving what you’d like to achieve. So if you want to become a successful powerlifter, listen to the successful powerlifters. If you want to improve your aesthetics, listen to those who have had some success in that regard. This is common sense, IMHO. Good luck.
Buy 5/3/1 by Jim Wendler and do what it tells you to do re: diet, training, and attitude. You will be bigger and stronger this time next year if you do.
although to be honest most of the beginners’ logs tend to be the same thing:
someone asks “How do I get big/strong, help me???”
people respond “Didn’t you read any of the stickies?”
he gives some information about diet / training / condition
guys who grow just looking at a barbell can’t figure out why he’s having so much trouble and finally accuse him of being a wuss.
Anyway. As EyeDentist points out, asking for general info can often bring in too much. It can be confusing, even conflicting. Let’s take a deep breath and start over:
If you’re unhappy now, then workout / diet / recovery must change.
Your T is at a good level, so that’s not the problem.
My first guess is that you need to start eating a LOT more meat, plus protein shakes.
What weights can you currently lift? That can clue us in to your present condition.
[quote]cavalier wrote:
Here’s the link to the guy I mentioned:
although to be honest most of the beginners’ logs tend to be the same thing:
someone asks “How do I get big/strong, help me???”
people respond “Didn’t you read any of the stickies?”
he gives some information about diet / training / condition
guys who grow just looking at a barbell can’t figure out why he’s having so much trouble and finally accuse him of being a wuss.
Anyway. As EyeDentist points out, asking for general info can often bring in too much. It can be confusing, even conflicting. Let’s take a deep breath and start over:
If you’re unhappy now, then workout / diet / recovery must change.
Your T is at a good level, so that’s not the problem.
My first guess is that you need to start eating a LOT more meat, plus protein shakes.
What weights can you currently lift? That can clue us in to your present condition.[/quote]
Aye Cav…you are right on the money. Don’t over-analyze, TMan. Just experiment and see what is best for you.
[quote]EyeDentist wrote:
TMan, JoeGood makes a very good point–your training should be dictated by your goals. The program I outlined above assumes your primary goal is to improve your physique’s aesthetics; ie, that you want to look bigger and more muscular than you do now. If that assumption was incorrect–if your goals are primarily strength oriented; ie, if you want to become a powerlifter and/or strongman competitor–then you should NOT follow the plan I laid out above, and instead seek input from among the many excellent powerlifters/strongman athletes here on TN.
As someone pointed out earlier, conflicting responses are inevitable when you ask a large group of people for advice. When faced with conflicting opinions, the dilemma is deciding whose advice (if any) to follow. In that regard, I would suggest you look to people who have had success in achieving what you’d like to achieve. So if you want to become a successful powerlifter, listen to the successful powerlifters. If you want to improve your aesthetics, listen to those who have had some success in that regard. This is common sense, IMHO. Good luck.[/quote]
EyeDentist thanks for the input and workout outline. I plan to start following those protocals tomorrow. Your assumption is correct, my goal is aesthetic in nature.
[quote]Kairiki wrote:
Hi…welcome to the forums…have you ever considered the 5 x 5 workout scheme?[/quote]
What would that protocol look like for a given week?
Thanks for the welcome. Wish I had found this place years ago.[/quote]
My pleasure…I hope you don’t get information overload at all. Remember the principle of individual differences. The best 5 x 5 protocol I have found is by going to stronglifts.com or signing up on their Facebook page…you will get a PDF that outlines the workouts.
[/quote]
Kairiki Thanks for the info on Stronlifts.com. Great site. Very simiple and straight forward. I paln on trying to follow the outline of the nutrition protocal they have.
[quote]Kairiki wrote:
Hi…welcome to the forums…have you ever considered the 5 x 5 workout scheme?[/quote]
What would that protocol look like for a given week?
Thanks for the welcome. Wish I had found this place years ago.[/quote]
My pleasure…I hope you don’t get information overload at all. Remember the principle of individual differences. The best 5 x 5 protocol I have found is by going to stronglifts.com or signing up on their Facebook page…you will get a PDF that outlines the workouts.
[/quote]
Kairiki Thanks for the info on Stronlifts.com. Great site. Very simiple and straight forward. I paln on trying to follow the outline of the nutrition protocal they have.
[/quote]
[quote]EyeDentist wrote:
TMan, JoeGood makes a very good point–your training should be dictated by your goals. The program I outlined above assumes your primary goal is to improve your physique’s aesthetics; ie, that you want to look bigger and more muscular than you do now. If that assumption was incorrect–if your goals are primarily strength oriented; ie, if you want to become a powerlifter and/or strongman competitor–then you should NOT follow the plan I laid out above, and instead seek input from among the many excellent powerlifters/strongman athletes here on TN.
As someone pointed out earlier, conflicting responses are inevitable when you ask a large group of people for advice. When faced with conflicting opinions, the dilemma is deciding whose advice (if any) to follow. In that regard, I would suggest you look to people who have had success in achieving what you’d like to achieve. So if you want to become a successful powerlifter, listen to the successful powerlifters. If you want to improve your aesthetics, listen to those who have had some success in that regard. This is common sense, IMHO. Good luck.[/quote]
EyeDentist thanks for the input and workout outline. I plan to start following those protocals tomorrow. Your assumption is correct, my goal is aesthetic in nature.[/quote]
this is purely shooting from the hip, but I think you have too much volume. I mean who knows what your genetics are like etc etc… But are you gaining strength with your workouts? Also for u maybe just 2 light cardio days for 20 to 30 minutes at no more than 70% of maximum heart rate would be enough. Also are you eating enough to support new muscle growth?
Of course there has been a ton of stuff on the “window of opportunity” around a weight training session. Protein and fast carbs immediately after a workout to stop the muscle breakdown and to hopefully start muscle synthesis.
Also are you resting long enough between sets? usually 3 to 5 minutes is needed. You also have to see how well you recover from a workout, that would tell you something about your ability to adapt to the demands you are making on your body.
