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Am I wasting my time?? Please any insight would help

C

CallmeAndy

New Member
Hey guys ive been training for about 18 months now. I started out by walking in and kind of copying lifts from other guys. Then i went into you tube, and searched routines and basically started working on a particular muscle and punishing it once a week. Now, i have seen gains probably newbie gains, but not much strength in certain lifts. This is my QUESTION i am now doing 5x5 lifts which basically focuses on compound movements 3 times a week.
Workout A
Squat
Bench press
Bent over rows
Weighted dips 3 sets as much as i can
Skull crushers 3 set 8 to 12 reps
Workout B
Squat
Overheadpress
Deadlifts
Weighted chinup 3 sets as many as i can
Barbell curls 3 sets 8 to 12 reps
I do 5x5 on all of these lifts with a couple warm up sets before.

Will i see muscle growth or only strength? And will my body look fucked up cause i didnt do any of the smaller muscles?


Any advice or opinion would be greatfull.
 
Any workout is better than none you have to start somewhere an its never a waste of time trying to live life healthier
An Don't forget your legs you don't wanna end up looking like a meme
 
CallmeAndy said:
Hey guys ive been training for about 18 months now. I started out by walking in and kind of copying lifts from other guys. Then i went into you tube, and searched routines and basically started working on a particular muscle and punishing it once a week. Now, i have seen gains probably newbie gains, but not much strength in certain lifts. This is my QUESTION i am now doing 5x5 lifts which basically focuses on compound movements 3 times a week.
Workout A
Squat
Bench press
Bent over rows
Weighted dips 3 sets as much as i can
Skull crushers 3 set 8 to 12 reps
Workout B
Squat
Overheadpress
Deadlifts
Weighted chinup 3 sets as many as i can
Barbell curls 3 sets 8 to 12 reps
I do 5x5 on all of these lifts with a couple warm up sets before.

Will i see muscle growth or only strength? And will my body look fucked up cause i didnt do any of the smaller muscles?


Any advice or opinion would be greatfull.
Click to expand...
Get yourself a good routine bro. How much time can you devote to the gym - 5 days? Focus on all the muscle groups.
 
I mean you’re training every muscle group.

3x a week would make this EXTREMELY low volume for each muscle group especially if you’re on gear.

What’s your primary goal?
 
I don't think you're getting nearly enough volume as a beginner.

With that said, you're starting with the best lifts... You need those heavy compound lifts, isolation exercises are so overrated for beginners. They're overrated for intermediate lifters as well, because they're fun and generally pretty easy.
 
I think you're doing the right thing
Focusing on progressive overload with high intensity low volume and moderate frequency will make you grow. Get in there focus on the main lifts, pour your heart and soul into a few sets, then go recover. Going in there and doing an hour plus per muscle group like 6 days a week before you have substantial mass isn't going to get you nearly the progress you could. People get add in the gym

Focus on training INTENSITY not volume. Take each set to true failure with perfect form. If you want to build a lot of dense, hard muscle, keep a log book and put your head down and grind for a long time and you'll be set
 
Maybe check out one of Dorian Yates earlier programs or a push pull legs program But until you have substantial mass, don't get caught up in the tons of volume and a half dozen exercises per muscle group
 
Mac11wildcat said:
Are you natural still or geared up?
Click to expand...
Just started a cycle 2 weeks ago. This is why i was asking if this routine is not that great. Then i had thoughts about juat getting odf the gear since im in the beginning and follow this program for a bit then get on the gear again
 
Evom1 said:
What are your stats age height weight and training history?
Click to expand...
33 yrs
182lbs
5' 9"
I started working out just over 18 months ago(i know its stupid to jump on gear this early...im trying to fast forward results) not the greatest answer but is there one when it comes to drugs.
 
That’s why I asked about gear. If you’ve made the leap literally anything you do in the gym is going to make you grow as long as you’re eating and getting sleep. Read that again: EATING and SLEEPING.

That being said, the mention of Dorian’s training style is relevant. However, the people with the ability (mindset) to train like Dorian is very few. And definitely not you after 18mos in the gym.
 
Mac11wildcat said:
That’s why I asked about gear. If you’ve made the leap literally anything you do in the gym is going to make you grow as long as you’re eating and getting sleep. Read that again: EATING and SLEEPING.

That being said, the mention of Dorian’s training style is relevant. However, the people with the ability (mindset) to train like Dorian is very few. And definitely not you after 18mos in the gym.
Click to expand...
Very valid points
I over looked the mindset part. With low volume you have to have that intensity

The mention of eating and sleeping is so key. The recovery must be there
 
He was an animal man. 45mins of absolute war. He was special. Without that he would’ve never been even moderately successful. He smashed his way to a physique nobody could ignore even though it wasn’t pretty.
Evom1 said:
Very valid points
I over looked the mindset part. With low volume you have to have that intensity

The mention of eating and sleeping is so key. The recovery must be there
Click to expand...
 
Evom1 said:
I think you're doing the right thing
Focusing on progressive overload with high intensity low volume and moderate frequency will make you grow. Get in there focus on the main lifts, pour your heart and soul into a few sets, then go recover. Going in there and doing an hour plus per muscle group like 6 days a week before you have substantial mass isn't going to get you nearly the progress you could. People get add in the gym

Focus on training INTENSITY not volume. Take each set to true failure with perfect form. If you want to build a lot of dense, hard muscle, keep a log book and put your head down and grind for a long time and you'll be set
Click to expand...

You'll never take a set to true failure with perfect form...

If you're worried about putting a little English on a heavy set, you're handicapping yourself because...dogma.

Anyway..

You've been rocking 5x5 and I'm assuming you've hit a wall with it. Cool, it's a beginner program designed to ingrain the movement patterns of the B5. That's where your newbie gains come from.

Now it's time to move on. Jump on an intermediate program like 5/3/1 and work it for the next six months or until you truly hit a wall.

Take all that extra time you've got with a program all laid out for you and start learning how to program for yourself.

And I don't mean building a Men's Fitness Bro split. Not even really talking exercise selection, that'll depend on your goals and weak points.

I'm talking understanding how to effectively periodize both intensity and volume. Learn how to properly deloading as opposed to just taking it easy or taking a week off.

Abd make sure you've got meal prep down. So many people completely fall apart here.

Have a plan...every week...execute plan every week.
 
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