I think you should dump the isolation movements and exchange them with compound movements. Exchange them only if you are only going to do a set amount of excercises. I think you could do well to try some more deadlifting…maybe throw in some other variations on your DL (Sumo, Romanian etc)
I think you need to vary the rep scheme a little more as well. You are doing a little bit, but try something else as well. Maybe some 2x15, 10x3 etc… You are pretty much lifting heavy all the time, and I think thats great but throw in something else.
[quote]EnTransit wrote:
I think you should dump the isolation movements and exchange them with compound movements. Exchange them only if you are only going to do a set amount of excercises. I think you could do well to try some more deadlifting…maybe throw in some other variations on your DL (Sumo, Romanian etc)
I think you need to vary the rep scheme a little more as well. You are doing a little bit, but try something else as well. Maybe some 2x15, 10x3 etc… You are pretty much lifting heavy all the time, and I think thats great but throw in something else.
[/quote]
Christ, how much more “compound” can he get? There’s nothing wrong with doing reverse flys and a couple sets of curls here and there…it’s not evil you know.
The only thing I agree with is to vary your reps more. 4x6 once in a while, 3x12 or 18, etc. Keep yourself guessing…or do it in phases where you lift heavy for a while, then up the reps and cut the sets down, like Waterbury’s TBT. You’ll get used to 5x5 quick.
[quote]FightinIrish26 wrote:
EnTransit wrote:
I think you should dump the isolation movements and exchange them with compound movements. Exchange them only if you are only going to do a set amount of excercises. I think you could do well to try some more deadlifting…maybe throw in some other variations on your DL (Sumo, Romanian etc)
I think you need to vary the rep scheme a little more as well. You are doing a little bit, but try something else as well. Maybe some 2x15, 10x3 etc… You are pretty much lifting heavy all the time, and I think thats great but throw in something else.
Christ, how much more “compound” can he get? There’s nothing wrong with doing reverse flys and a couple sets of curls here and there…it’s not evil you know.
The only thing I agree with is to vary your reps more. 4x6 once in a while, 3x12 or 18, etc. Keep yourself guessing…or do it in phases where you lift heavy for a while, then up the reps and cut the sets down, like Waterbury’s TBT. You’ll get used to 5x5 quick.[/quote]
Dude, read the first paragraph. He is doing only a few moves each day. If I were only going to do 5 excercises each day, one of them wouldnt be tricep dips. I would do chest dips.
I dont think isolation movements are evil. I do them too, but I include when along with all my compoud movements. Ease up buddy…
As for the isolation movements, out of 12 exercises, only flys are pure isolation. If 5x5 is done with any intensity, then 2 of those and 2 of 3x8 is plenty.
I would suggest, however, some form of periodization though. The simplest thing you can to is a linear cycle: start with 5x5 weight well under you max, and increase stadily from there, by 5lbs. Continue adding weight even when you can perform all 5 sets of 5 reps. Just drop that set next time.
My routine is similar kinda I guess…
just no iso-moves do to time restraints.
Day one
Flat BB Bench superset w/ B/O row 10x3
Squats superset w/ Chin-Ups 4x6
Deads superset w/ DB shoulder press 4x6
Then I finish up with some Dips and Ab work, sometimes some BB lunges.
Day Two: the same, but the Squats and chins I do 10x3 and the rest 4x6
Day 3 : Same but 10x3 on the deads and Shoulder press and 4x6 on every thing else.
I am thinking about throwing in a day with a olympic lift on the 10x3, like a clean and jerk to front squat. That would be hellacious but cool.