Back to basics???

[CyniQ]

Have any of you tried a real back to basics type program?? I've been training

Monday - Chest & Tris
Tuesday - Legs & abs
Wednesday - Back & Bis
Thursday - Shoulders & abs
Friday - Arms & calvs

For quite a while. I haven't experienced any REAL gains for several months. I'm thinking of doing something like:

3 days per wk
Flat bench
Squats
Incline DBs
DLs
Weighted Chins (wide)
Standing Mil Presses
Weighted Dips
1 Isolation each Bis and Tris

I did this yesterday at a very high intensity. I crashed and couldn't do shit on Dips (I could rep out about 8 but no xtra weight), Bis or Tris. It literally killed me (maybe I'm a pussy). But my ears wouldn't clear (happens sometimes) and everything sounded funny, especially my own voice. And I got a pretty nasty headache. I practically crawled to the locker room. It's alot to do I think.

I want to rotate some of the movements every other week. Ex: substitute Bent rows for Chins or Cable rows, Swap flat and incline, so that some are inc bb and flat db.

Gimme some input.

 

[Bob Smith]

If youre looking for a 3x/wk program, you could go with a prepackaged routine like 5x5 or HST. Or if you just want the real basics with more personal input, make a Workout A and Workout B, that you alternate each lifting day. As a basic example:

Workout A
Squat
Flat Bench
Row
Military
Close grip

Workout B
Deadlift
Incline Bench
Pullups
Shrugs
Curls

 

[CyniQ]

If youre looking for a 3x/wk program, you could go with a prepackaged routine like 5x5 or HST.

Didn't want to quote the whole thing.

That seems like really good advice, I appreciate it. My goal is to make some strength gains. Just like everyone else, I want to get bigger too. I'm currently natural btw. But my strength has kind of plateaued and I'd like to break through that. I've never tried HST but I think I'll leave that for my next training cycle when I'll focus more on hypertrophy.

So, long story little less long. Based on my stated goal of increasing strength, is a 5x5 something I should consider?

 

[chiseled21]

I was in a similar situation to yours about 2 years ago, since then I have done HST, 5 X 5, and am now doing DFHT. All of these workouts have there place and will humble you at first to say the least. I plan to run workouts such as these from now on; a typical split just does not feel right any more. I like that with the programs listed above you are working each muscle group multiple times per week without over working. So far DFHT is my favorite because it incorporates some volume(higher reps) work with strength(5X5) work.

 

[Grizzly]

"So, long story little less long. Based on my stated goal of increasing strength, is a 5x5 something I should consider?"

fo shizzle!

 

[Bob Smith]

fo shizzle!

Can you please translate that into suburban white-boy English so that I have a clue what you said? Thanks.

 

[Denkallberry]

Translation: "Indeed!"

 

[Texas Ranger]

If youre looking for a 3x/wk program, you could go with a prepackaged routine like 5x5 or HST. Or if you just want the real basics with more personal input, make a Workout A and Workout B, that you alternate each lifting day. As a basic example:

Workout A
Squat
Flat Bench
Row
Military
Close grip

Workout B
Deadlift
Incline Bench
Pullups
Shrugs
Curls

This seems like a good routine. I might give this a try! Thanks BS!!