Hi,it’s been a long time since the last time I’vre posted but here’s the situation, because of work and school time constraints I’ve decided to condense my workouts into a three day a week routine. I’d like to hear your opinions on what I have come uped with.
PS. my goal is to simply get stonger.
Day1
deadlifts 5x5
squats 5x5
benchpress 5x5
one arm rows 3x8
hammer curls 3x8
Day2
db bench press 3x8
one arm rows 5x5
shoulder press 5x5
squats 3x8
deadlifts 3x8
It looks like you want to work the whole body three times a week, once each workout. While that is certainly do-able, let me share with you my 3 day per week program that works the whole body twice per week. So far it has worked for me in terms of strength. I continue to tweak it according to how I feel etc. but this is the basic program.
Saturday:
Bench Press 4x7
Push Press 3x8
Toe Raises 5x6
Those rep/set schemes are working sets. I pyramid up in weights to a working weight which I use for each set.
I may throw abs in on Sunday (decline crunches) if I feel like it, but usually after a heavy squat session my abs have been worked really well.
After 6 weeks I will change the rep schemes and may substitute a few exercises like dips, good-mornings, stiff-leg deadlifts, incline/decline bench, pull-ups, etc.
Finally, looking at your program again, if I did that many compound exercises in one day I would be rocked and definitely wouldn’t be able to do the latter ones at an acceptable intensity.
Hope this helps. By the way, I would welcome comments about the workout I am following.
5X5 is fine. Mulitiple sets of low reps. Does anyone actually read T-mag. And Musclerob, you may be the stupidest motherfucker on this board. Stick to the Off-topic forum.
Why the personal insults? I’m trying to help someone out and you come in calling me the “stupidest motherfucker on this board.” How are posts like this allowed through?
The reason for the 3x3 is that he will be doing very similar lifts twice a week. So for those bodyparts, he is getting about 6x3.
Besides, volume isn’t something that is terribly important. That can be altered based on many factors, and it won’t screw up the plan. Intesity is what is most important, and volume can be changed so long as intensity remains high. I mentioned something low volume because he is obviously very busy with school and work, and doesn’t need a high volume/high intensity workout to burn out on quickly. If he can handle more volume, then great! Up the volume and get in some killer workouts.
The key is sets of 3 reps. Keeping weight as high as possible and doing sets of three reps is good for strength, and that is what his goal is. Adjusting volume is nothing to argue over.
And drop the personal insults. If you can’t legitimately debate based on actual training information and need to resort to personal insults, then perhaps you are the one that needs to stay in the off topic forum.