I’ve just started this routine and I wanted to know if this was a good start for both building strength and mass (I’ve been eating a lot as well)
It’s a simple three day full body workout. Sunday, Tuesday, and Thursday.
With each new set I’ll up the weight, 5 or 10 pounds depending on what i feel like I am capable of doing.
Bench press 3x5
Squats 3x5
Military Presses 3x5
Deadlifts 3x5
Bent over rows 3x5
And afterward 3 sets of dips, pull ups, and decline sit ups to failure.
If you can do 4-5 pullups or more in a set I would swap those for the bent over rows and mayeb do cable rows to failure. Otherwise, those exercises (and their variants, like incline bench or dumbbell bench, or lunges for squats) are the most important. With a solid diet and real, hard, focused training they’ll get you big and strong quick.
Seems solid enough. Make sure you get enough nutrition, or your body is gonna burn out very quickly, doing those movements 3 times a week.
When i started i used to do a routine very similar, maybe a bit more intensity and exercises (thus more volume), and i got burnt on it baby, just thought you should know. Though i was beginning back then, and my diet was a bit tatty.
You gota have one killer recovery time to do 7 compound movements 3 times a week.
Do starting strength, it’s like what your doing, but your not gonna overtrain.
[quote]TheAugustKid wrote:
I’ve just started this routine and I wanted to know if this was a good start for both building strength and mass (I’ve been eating a lot as well)
It’s a simple three day full body workout. Sunday, Tuesday, and Thursday.
With each new set I’ll up the weight, 5 or 10 pounds depending on what i feel like I am capable of doing.
Bench press 3x5
Squats 3x5
Military Presses 3x5
Deadlifts 3x5
Bent over rows 3x5
And afterward 3 sets of dips, pull ups, and decline sit ups to failure.
[/quote]
First off, all great lifts.
I have a few things I’d like to share.
1.) 3x5 for everything 3x a week; that will really stress your body and your central nervous system (CNS) out fast. The 5x5 setup is a very common way to go about these things.
2.) If your doing just these things, 3 times a week; then your not going to want to start with bench and end with BO rows…Switch it up every day you lift.
3.) Do the variations for all these lifts as well:
Bench press (incline, decline, barbell, dumbell)
Squats(front squat, zurcher, box squat)
Military Presses (barbell, dumbbell, push-press)
Deadlifts (conventional, sumo, rack pull, stiff legged, trap bar, deficit)
Bent over rows 3x5 (barbell and dumbbell)
And afterward 3 sets of dips, pull ups, and decline sit ups to failure. (dips are great, pull ups on a heavy deadlift day…tough stuff, decline situps…try it with some weight on there)
good luck getting strong(er)
If three sets of 5 stresses the body? Wouldn’t 5 sets be even harder?
And yeah I tried that order today and it was hell. By the time I got to deadlift I was too exhausted to do anymore than one set. And my pull up and dips were with a 35lb weight in a backpack so that made things even worse.
I was drenched afterward. And yeah I’ll start just doing different variations of the lifts. Thanks
[quote]TheAugustKid wrote:
If three sets of 5 stresses the body? Wouldn’t 5 sets be even harder?
And yeah I tried that order today and it was hell. By the time I got to deadlift I was too exhausted to do anymore than one set. And my pull up and dips were with a 35lb weight in a backpack so that made things even worse.
I was drenched afterward. And yeah I’ll start just doing different variations of the lifts. Thanks [/quote]
HAHA, brings back memories a few months back. Told ya that workout would burn you out buddy. Sounds like youve changed your routine, to do one lift and its variations in a session, rather than all the lifts, sounds ok. Why dont you post your routine up, so we will make sure you dont overtrain (this is a bad scenario, especially for inspiring beginners)
[quote]TheAugustKid wrote:
If three sets of 5 stresses the body? Wouldn’t 5 sets be even harder?
And yeah I tried that order today and it was hell. By the time I got to deadlift I was too exhausted to do anymore than one set. And my pull up and dips were with a 35lb weight in a backpack so that made things even worse.
I was drenched afterward. And yeah I’ll start just doing different variations of the lifts. Thanks [/quote]
i was confused by your “3x5”
three sets of five is barely enough to get your body working. unless you do a few warmup sets to get do a weight where you THEN do 3 sets of 5 reps.
varations are key.
enjoy.
Well if it’s true that a workout really shouldn’t span over an hour, being that it becomes counter productive.
My current work out already takes me like an hour and 15 minutes. Adding two extra sets to each exercises would end up making it even longer. Is that okay?
Hey august,
Have a read of this it has some useful info in there the 5x5 described should be good for you. StrongLifts 5×5 workout: Get Stronger by Lifting 3x/Week
I have been doing something similiar,
Squat: 3x5
Bench: 3x5
Power Clean: 3x5/Deadlift: 5x3
Mil Press: 3x5
Weighted Dips 3x6
Weighted Pull Ups 3x6
(3x Week)
Have been working with this routine for about 2 months and have made some good gains, increasing weight about every 2-3 workouts.
What kind of rest are you giving yourself between sets/exercises?
[quote]Keving14 wrote:
I have been doing something similiar,
Squat: 3x5
Bench: 3x5
Power Clean: 3x5/Deadlift: 5x3
Mil Press: 3x5
Weighted Dips 3x6
Weighted Pull Ups 3x6
(3x Week)
Have been working with this routine for about 2 months and have made some good gains, increasing weight about every 2-3 workouts.
What kind of rest are you giving yourself between sets/exercises?
[/quote]
I’m a beginner doing close to the first half of your workout with about 1-2 minutes between sets (3x a week):
20-25 minutes of sprinting intervals on the treadmill, 5 minutes rest then:
Bench: 8x3
Squat: 8x3
Power Clean: 8x3
Deadlift: 8x3
The lifts take me about 30 - 40 minutes depending on how hard I run.
I do easy 6k runs on the in between days, with one rest day, or 2 rest days and a 10-15 k run in place one of the easy runs.
I was thinking of switching a running day with lifting to make it 4x a week but now I’m not sure. I don’t seem to be having any trouble with recovery with this schedule though. I’m getting much stronger but not much bigger, but it probably has more to do with my lack of testosterone and my excessive running than the routine–although my thighs/hamstrings are getting pretty solid and my calves are now at 15 inches, so there is some size gain, but it’s been mostly on my legs.
(don’t mistake my post as an attempt at advice, since I’m just relating what I’m doing too. And should probably just start my own thread for criticism :))
as mtbkid said - do STARTING STRENGTH, thats what im doin atm, its awesome, search it on here, Otep put an article up about it so ya dont have to buy the book