Obvious troll is obvious
[quote]captain slow wrote:
How often do you recommend taking a week off when following the 5 day routine?
Had been doing a CC routine where you deload every 4th cycle. Would you say continue doing that or just keep going until you feel tired on this workout?
Thanks :)[/quote]
Well since everyone else is ignoring you I’ll answer this 
Most people would recommend just doing that (days off) whenever you start to feel like you really need it. Typically this is when you start feeling very tired/fatigued/stressed (and it’s more than just temporary). Often you get to a sticking point with load progression on most exercises too.
Some recommend taking a week off every 8-12 weeks whether you feel like it or not (to keep you fresh)…but many are against this and say you need to read your body and only do it when necessary.
Following more of a powerlifting/bodybuilding routine (often called “power-building”), you’ll find that you need more frequent cruising/rest days compared to your average bodybuilding routine (e.g. in this thread).
Whatever the training, you need to make sure that it’s not due to inadequate diet. Lack of protein/overall calories is often the reason. If you’ve taken rest/cruise/deloads/active recovery days (or whatever you want to call it), and tried the cycle again with the same outcome (very quick fatigue/strength plateaus) then 9 times out of 10 diet is the culprit - that is, assuming a) training isn’t retarded, b) you are sleeping enough and c) not going through a mid-life crises (e.g. work sacked you, wife left with your best mate and took the dog too)
lmao ok thanks dude understood
if anyone is thinking of trying this DO IT! My back is on fire today and after the leg workout i just got back from i had to do my best to stop from throwing up lol. Thanks Kingbeef for a great routine 
[quote]its_just_me wrote:
wife left with your best mate and took the dog too[/quote]
Took the dog too?
FUCKING. BITCH.
awesome, only had a quick skim but will get right into it and write a proper routine, great writeup, doing it pretty wrong i see now, as i just made a post about my goals and routines etc and i was directed here… great write up mate.
Ace.
KingBeef, or anyone that can help really:
first off, i will admit i dont spend much time in this forum, mainly stick to the powerlifting forum. i have been doing 5/3/1 for a while now, and am considering making a change for a while to more of a bodybuilding style split. i just want some more mass, and while i love 5/3/1, i think sometimes im not getting enough volume for some muscles to grow.
anyway, what im not really grasping is where to put deadlifts, because i 100% want to include them. the problem is, im not sure where to put them so that i have enough days in between deadlifts and squats so that i can do them both. ive looked over several bodybuilding splits, and none really seem to include deadlifts. i broke down the 5/3/1 days, and basically rearranged some stuff, but im still having this problem.
first i came up with this:
chest/shoulders/tris
- flat bench
- incline db
- military press
- lateral raises
- triceps work
back/bis
- deadlift
- trap work
- rear delts
- bicep work
legs
- squats
- zerchers
- leg press
- abs
my idea was to do 2-on, 1-off. the problem with that is that as that cycle continues, i end up having deads and squats back to back, which obviously is not ideal (heck, honestly i dont even think it’s possible for me). at first i thought when that combination comes up i could add a rest day in between them, but i dont even know if that would be enough, deads can leave me sore for 2-3 days, squats sometimes 3-4. im just kind of lost on how to put this together.
thanks.
^ pull, push, legs. One leg day begins with squats, the other with deadlifts.
And your back day definitely needs some lat exercises.
I outlined this exact sort of routine on the previous page, lol. Only difference is I had RDL’s instead of Deadlifts.
[quote]kakno wrote:
^ pull, push, legs. One leg day begins with squats, the other with deadlifts.
And your back day definitely needs some lat exercises.[/quote]
damn dude, thank you for pointing out the obvious- seriously, thank you! the answer was right there staring me in the face and i didnt see it. see- it’s been so long since ive thought about workouts this way, i dont know what the hell im doing!
doing push/pull/legs and just alternating squats/deads on leg day sounds perfect. IMO, both movements would get trained frequently enough to gain strength on them and keep technique in check, but not so frequent as to burn out doing heavy squats and deads all the time.
about the lat work- youre very right, and its not that i wouldnt do it, just forgot to include it up there^.
thanks again!
[quote]kingbeef323 wrote:
I outlined this exact sort of routine on the previous page, lol. Only difference is I had RDL’s instead of Deadlifts.[/quote]
sorry man. in this context i was thinking of the deads more for upper back (not that they dont torch my lower back, glutes and hams as well) so i probably skimmed right by the RDL’s.
this guy above got me straightened out on it all though, thanks.
Bump - When this thread was at the top there were significantly fewer program critique questions.
I thought it was going to get stickied. I hope so, I might try one of these routines in future.
Good thread. Sadly, most beginners won’t even glance at it.
having said that, I don’t think it would be bad to sticky it.
this thread should also be in the beginners section. There are AT LEAST 17 threads on that first page of the beginners section asking for critiques on their routine.
The problem with stickies, and I know that someone else said this recently, is they end up having hundreds of posts and the idea of wading through all that can be a bit daunting.
It would be great if once a thread was stickied, the OP had the power to edit out all the pointless crap so it becomes a thread of useful info and nothing else. I know it can’t really work because of the way the forum is constructed but it would make the stickies less daunting. Or maybe if the OPs posts were yellow like in the logs section, then you could just skip to all the random stuff and find the useful bits. Again, not really practical so sorry for the totally pointless derail!
bump
Will give the 5 day a run for two months, exactly how it’s written(well I switched up guillotine press instead of flat bb and rope extensions vs doing two similar skull crusher movements)
first time doing a true BB split…wish me luck.
[quote]CraigGold55 wrote:
Will give the 5 day a run for two months, exactly how it’s written(well I switched up guillotine press instead of flat bb and rope extensions vs doing two similar skull crusher movements)
first time doing a true BB split…wish me luck.[/quote]
They’re not similar. Don’t switch out either of those for rope extensions, lol. Trust me.
[quote]kingbeef323 wrote:
[quote]CraigGold55 wrote:
Will give the 5 day a run for two months, exactly how it’s written(well I switched up guillotine press instead of flat bb and rope extensions vs doing two similar skull crusher movements)
first time doing a true BB split…wish me luck.[/quote]
They’re not similar. Don’t switch out either of those for rope extensions, lol. Trust me.[/quote]
Look at kingbeefs triceps, and then look at yours. There in lies that answer for which is best.
[quote]Shontayne wrote:
[quote]kingbeef323 wrote:
[quote]CraigGold55 wrote:
Will give the 5 day a run for two months, exactly how it’s written(well I switched up guillotine press instead of flat bb and rope extensions vs doing two similar skull crusher movements)
first time doing a true BB split…wish me luck.[/quote]
They’re not similar. Don’t switch out either of those for rope extensions, lol. Trust me.[/quote]
Look at kingbeefs triceps, and then look at yours. There in lies that answer for which is best.[/quote]
Good thing I posted here , thanks for clarifying that 