routine something like this, my legs stay sore for awhile so I think this works better.
day of rest in between
chest
squat
chest
deadlift
chest
squest
chest
deadlift so on
Chest Routine: going from the last workout
little warm-ups
Bench:
135 x 10
155 x 8
175 x 6
185 x 3-4
Close Bench:
95 x 10
115 x 8
135 x 8 stopped there for some reason
dumbell tricep extension
1 arm-4 sets each
super set with situps then crunches(finally I start doing abs)
two arm dumbell tricep extension-
2 x heavy sets
then, end the work out with 4 sets of 8
bicep barrel curl superset with calf raises
Squat Routine:
get my knees warmed up.
back squats
95 x 6
135 x 8
185 x 8
195 x 6
205 x 3-4
Front Squats:
95 x 6
115 x 8
135 x 8
155 x 6
Overhead press
haven’t put it in yet
superset situps, and crunches with calf raises
Deadlift: Since school ended, I lost some of my deadlift strength for some reason.
warm up
135 x 6
185 x 8
235 x 8
255 x 6
275 x 4
295 x 4
stiff legged DL:
95lbs x 10
135 x 8
155 x 6
Shrugs
95 x -till it burns
145 x -till it burns
155 x -same
superseted with sit ups+crunches
Bicep alternating curls
3 sets of 10-12
superset with calf raises
I aggree with Boyscout, backwork is a must.
I would suggest pull-ups and rows will definately work. This seems to be a strait powerlifting routine almost.
What exactly are your goals for the program? increased streangth, size, an aesthetic physic?(sorry for bad spelling) Also, what is your age and general physical condition, and are you recovering from injury?
Also, what is your breakdown for a weak? For example mine is 2 days training, rest day, then 2 days training followed by 2 days off from wieghts but with moderate cardio.
Would just like some more info before any recommendation is given.
[quote]Darin1 wrote:
is 5x5 better then my current workout[/quote]
probably. Try it.
Think of it this way:
The two programs I posted are written by people who make a living in the strength and condition business. Not only that, but I’d be willing to bet that they are both strong SOBs.
If you want to be successful, you copy the people who are successful. You learn from them, and the things they do. The two authors above (one being mark rippetoe, who is …kind of a bit deal) are drawing on years of experience of what works to get beginners (like you and I) stronger. I’d listen to them.
Well it seems you haven’t really taken any of boyscout’s advice. So, instead why not just try whatever you have yourself and see if you’re making gains?
Eat enough to gain weight and see how your body reacts to “your” 5x5 routine. If it’s working, stick with it, if not, change the routine. Give it time and see what happens.
mate, your missing the point. You came here asking for advice, and when given it, you chose to ignore it and go with your own routine anyway?
Boy scout gave you two programs written by people who do this with every breath they take.
Do one of those for 4 weeks, if you don’t like it, change to your one and see which gives more results.
I’d recommend the next time your in the gym, take a note pad, grab a spotter (or take one with you), and go through the main lifts to work out your 1RM and 5RM.
What’s your diet looking like?
Bite the bullet and take a coupla pics. Then take some more in 3 months and note your progress. Post em up here and people can advise you.
[quote]Darin1 wrote:
well
im thinking of trying this one
it says each workout takes 30 which works good
do you still do calves/arm/traps after for example or not?[/quote]
Do it exactly as written. Add calves and direct arm work on every Friday. Traps - you’re already working them with deadlifts and power cleans. It wouldn’t hurt. How about after you deadlift?
do you still do calves/arm/traps after for example or not?
If you’re working hard enough, you won’t need to do arms traps/whatever.
Your arms will be just fine with heavy pressing and pulling. [/quote]
Normally I would agree with you. But after having gone through this twice, I see no problem in doing direct arm work. I used to think chins were enough. I just started adding concentration curls and have seen immediate growth - 0.25" in the last 10 days. No pump, cold, from 17.5" to 17.75". No joke.
Normally I would agree with you. But after having gone through this twice, I see no problem in doing direct arm work. I used to think chins were enough. I just started adding concentration curls and have seen immediate growth - 0.25" in the last 10 days. No pump, cold, from 17.5" to 17.75". No joke.[/quote]
It was probably just fat because direct arm work is the devil if you’re a beginner… Or atleast that’s what seems to be the consensus around here.
Adding some direct arm work, calf work, or whatever you feel necessary won’t kill you.
