Newbie Converting From Starting Strength

Bigger Stronger Leaner
41

[quote]thefreshmanverve wrote:
OP it’s not that hard to work out 7 days a week (without heavy squatting or pulling or dieting) and get results.

You made great progress with 5X5 and although you didn’t get the physique you wanted you gained
a good amount of strength that you can use to really grow in the next 3 months.

Just use your intuition (you seem like an intelligent fellow).

something off the top of my head
DAY 1 CHEST/TRIS>>>>>>>FLAT DUMBBELL, DECLINE ETC.
DAY 2 LEGS/ABS>>>>>>>>>>HACK SQUATS, LUNGES, ETC.
DAY 3 BACK/BIS>>>>>>>>>>PULLUPS, ROWING VARIATIONS, LOW VOLUME CURLS ETC.
DAY 4 SHOULDERS/TRIS>>>>>>>DUMBBELL MILITARY, CG DECLINES, STANDING DB EXTENSIONS, ETC.
DAY 5 BIS/ABS>>>>>>>>>>>>HIGH VOLUME DIFFERENT CURLING VARIATIONS, LEG RAISES, ROPE PULLDOWNS, ETC.
DAY 6 CALVES/CARDIO
DAY 7 LIGHT WEIGHT OF ALL THE WEEKS MAIN EXCERCISES/ABS

GOOD LUCK YOU HAVE A LUXURY NOW THAT YOU PROBABLY WILL NEVER HAVE AGAIN. CAPITALIZE ON IT.

[/quote]

Just stop.

42

[quote]optheta wrote:

[quote]thefreshmanverve wrote:
OP it’s not that hard to work out 7 days a week (without heavy squatting or pulling or dieting) and get results.

You made great progress with 5X5 and although you didn’t get the physique you wanted you gained
a good amount of strength that you can use to really grow in the next 3 months.

Just use your intuition (you seem like an intelligent fellow).

something off the top of my head
DAY 1 CHEST/TRIS>>>>>>>FLAT DUMBBELL, DECLINE ETC.
DAY 2 LEGS/ABS>>>>>>>>>>HACK SQUATS, LUNGES, ETC.
DAY 3 BACK/BIS>>>>>>>>>>PULLUPS, ROWING VARIATIONS, LOW VOLUME CURLS ETC.
DAY 4 SHOULDERS/TRIS>>>>>>>DUMBBELL MILITARY, CG DECLINES, STANDING DB EXTENSIONS, ETC.
DAY 5 BIS/ABS>>>>>>>>>>>>HIGH VOLUME DIFFERENT CURLING VARIATIONS, LEG RAISES, ROPE PULLDOWNS, ETC.
DAY 6 CALVES/CARDIO
DAY 7 LIGHT WEIGHT OF ALL THE WEEKS MAIN EXCERCISES/ABS

GOOD LUCK YOU HAVE A LUXURY NOW THAT YOU PROBABLY WILL NEVER HAVE AGAIN. CAPITALIZE ON IT.

[/quote]

Just stop.[/quote]

???

43

[quote]Mr. Walkway wrote:
a natural should never train 7 days a week IMO

the only guys i’ve seen do that with success (success meaning they gained strength and size from it) were on aas/gh/peptides/insulin and had perfect diets and completely dialed in peri-workout nutrition, and even then they were only able to train everyday for about 4-6 weeks before they needed a break.

anyways, a good 5 day split imo would look like this

chest/shoulders/standing calves
back/hamstrings
off
shoulders/arms/standing calves
chest/back (light/pump)
legs/seated calves
off

clean diet that follows a macro split like 40/30/15 split for protein/carbs/fats for 6 meals or so, adjusting/increasing weekly based on progress

i do the same lifts each session, but i change reps, sets, and tempo. this makes progress very easy to chart, as i record all of my sessions

im not sure how megabuff you are hoping to get in 3 months, but be reasonable[/quote]

Thanks again for this post. I took it upon myself to design a routine to fall into the split that you suggested, was hoping to get a little bit of input. I know that the most important factor is just getting into the gym and doing anything consistently, but I just want to be sure there’s not anything too glaringly stupid in what I’ve devised. Here’s what I came up with:

Day 1: Chest/shoulders/calves
Flat bench 3x6 (higher % of 1-RM than the remainder)
Incline 3x10
Flys 3x10
Arnold press 3x10
Face pull 3x10
Standing calves

Day 2: Back/hamstrings
Deadlift 5x3 ramped heavy
T-bar row 3x10
Leg curl 3x8
Chin-up 3x8
Kroc row 3x10

Day 3 OFF

Day 4: Shoulders/arms/calves
Standing mil press 3x10
Lateral raise 3x10
Dips 3x8
DB curl 3x8
EZ-bar curl 3x8
Standing calves

Day 5: Chest/back (light)
Flat bench 3x10
DB bench 3x10
Pull ups 3x8
Lat pulldown 3x10

Day 6: Legs/calves
Back squat 3x6 (heavy)
RDL 3x10
Leg press 3x12
DB lunges
Seated calves

Day 7: OFF

I will increase the weight/reps ensure that I’m constantly making progress. Does this seem OK?

44

Looks like a solid program, just don’t over think things, move some weight and get some rest, repeat and grow. Goodluck