This is performed 2days on 1 off and so on ; I simply want to progress on every workout, I want to achieve this by the following rep scheme :
warm up sets
3 working sets each 8 reps ; If I lift at least 22 reps added together ( for example 8,8,6 ) I increase the weight on the next workout. Its very simple and trained frequently. I know, most of you recommend 5/3/1 for example, but I think the frequency is too low for a beginner like me.
Honestly, I think this would be a perfectly good way for a beginner to start working out (better than 5/3/1 or SS in my opinion).
So long as your form and range of motion are good, and you are lifting with enough intensity to add reps or weight in every workout, I like this. I also don’t think it will take very long before you have the energy to start adding things like side raises, and I would start doing calf raises now.
Because I am a weak and skinny bastard, I thought isolation exercises are not necessarily needed then.
I didn’t purchase the 5/3/1 book yet, but is the 2day split structured like this ?
Squat 5/3/1
Bench 5/3/1
Assistance
Lift 5/3/1
Press 5/3/1
Assitance
Additionally you basically add weight not every 3 weeks, but every 1,5 weeks ? ( or after 3 workouts )
[quote]rewind wrote:
Because I am a weak and skinny bastard, I thought isolation exercises are not necessarily needed then.
I didn’t purchase the 5/3/1 book yet, but is the 2day split structured like this ?
Squat 5/3/1
Bench 5/3/1
Assistance
Lift 5/3/1
Press 5/3/1
Assitance
Additionally you basically add weight not every 3 weeks, but every 1,5 weeks ? ( or after 3 workouts )[/quote]
Just buy the book. Wendler has a beginner’s option in there that has you hitting the main lifts much more freqently.
[quote]rewind wrote:
First of all thats the 2 day split I am talking about :
…
This is performed 2days on 1 off and so on ; I simply want to progress on every workout, I want to achieve this by the following rep scheme [/quote]
Dude, over the last four weeks you’ve asked about at least three different training splits. You’ve also mentioned your “lagging” shoulders.
Pick one program - any one, the one you posted here is good enough for now - and stick with it for two months without interruption.
I didn’t see the pics you posted in your “bulk or cut” thread, but it sounds like you’re 6’2", around 190 pounds, and not exactly lean. You need to build muscle. Period. That’s going to happen when you lift consistently and eat well. Otherwise you’ll just keep spinning your wheels without getting very far.
2 on 1 off is what I would recommend. And I would also echo what an above poster is saying, you have absolutely got to STICK to something. One of the biggest mistakes you can make is trying find the “perfect” program, hopping from this routine to that routine and always changing things up… just don’t do it.
In my opinion if you ate 1.5g protein per lb of bodyweight every day, and did this program trying to add at least a rep or 5lbs every time you trained to each exercise, after a month or so you could go from one exercise per muscle to two (eg: adding incline bench, side raises, db curls, shrugs etc.) and continue on progressing for quite a while until you reach an intermediate level of development. But that is if, and only if, you stuck to it 100% without missing days, slacking on intensity, or slacking on the food you’re eating (calories and protein).
I personally train on a 2-way split right now, with 3 exercises per muscle group, training 5 days a week and taking weekends off. It works well.
I am not really a beginner, at least when it comes to experience. The problem is I started REALLY weak ( bench press 60 pounds Squats and DL about 80 pounds ) so my lifts still seem weak but actually they went up at least.
My plan was to really concentrate on the big lifts and dont stop ere I stop progressing.
[quote]rewind wrote:
I wanted to start with a high frequency and if its not working reduce it.[/quote]
My point is that you don’t know what works or not because you keep trying to come up with different programs instead of trucking along with one and seeing what happens.