New training programme - what do you think ?

[steverae]

After my last post was hijacked... thought i'd post up my new programme, it 's a slight variation on AnimalMas's 5x5 programme.

Monday- Squats, Bench Press, Rows, Preacher curls
Wednesday- Leg Extensions, Milatary press, Deadlift, Chins+Dips supersetted, Tricep curls.
Friday- Squats, Bench Press, Rows, Preacher curls

 

[Bob Smith]

Whats a chin+dip? Or a tricep curl?

Overall I like it. I would probably substitute either straightbar or db hammer curls for the preacher curls.

 

[steverae]

Hi Bob, thanks for your comments, glad you approve of my workout, means alot to me that i'm finally doing something right....

FYI, chins and dips and using parallel bars above your head to pull your self up so your chin is level with your hands then lowering back down, dips are using parallel bars and lowering your self down and back up using your triceps... (hehe)

What i call tricep curls is standing with a weight stack and high pulley holding the bar at chest level keeping your elbows close to your sides, pull the down to your waist the raise it back up slowly.

Hope this makes sense

 

[AnimalMass]

Looks good - don't get caught up in doing the same auxilery moves each time. Just pick a bicep or tricpe exercise after the big compound exercises and knock it out for a few sets.

I'm not crazy about the leg extensions - I'd rather see light frotn squats or no leg work at all there - you don't want to pre-fatigue your quads if you really want to hit your deadlift hard.

Matt

 

[Bob Smith]

Woah, good catch AM. I completely missed the leg extensions. Id ditch those like a hooker with VD. Substitute DLs or another day of squats instead.

 

[elgaringo]

Hi just wondered if you could give me a little info on your advice to steverae. Whats 5*5? im presuming its 5 sets of 5 reps, and could you tell me what DLs are please. oh and would 3 days of squating per week be good for puttin bulk on? cheers for the good advice.

 

[steverae]

Bob Smith AND Animal Mass replying to my post, i am honoured.... thanx guys, For information the routine i am following is a slightly altered programme by AM called the 5x5. Basically you do 5 sets of 5 reps at a set your max weight for all 5 sets, then if you complete this weight, next week bump it up by 5 lbs or so.....

This has made some serious improvements in my gains over the past few months.....

I'll re-do my routine and post it up with the advice from the two gods of this forum and get there OKAY then i'll start the alternate routine february....

always a good idea to change things slightly every few months, keeps the bdoy guessing right guys.....

I'll post up the altered routine tomorrow as it's kinda late hear now and i need sleep.....

 

[steverae]

New workout plan starting February

Monday- Squats, Flat Bench Press, Seated Rows, Bicep work.

Wednesday- Deadlift, Milatary press, Chin up's, Tricep Work

Friday- Squats, Decline/Incline Bench Press, Bent over Dumbell Rows, Bicep Work


What i mean be bicep/tripcep work is either Preacher curls, EZ-bar curls, Hammer Curls, Dumbell Curls or Straight bar Curls, depending on what equipment is free at the time but doing 5 sets of 5 as usual with the maximum weight i can for all 5 sets.

Advice i need is wheather to do Incline or decline bench press on friday's (Which is more appropriate for building a huge chest) or should i alternate each week ?

Also what is the best excersise to target the triceps on tricep day, i've been
doing close grip tricep bench presses which really hit that muscle hard or tricep pulldowns/curls


I've learn't so much from you guys and would appreciate your advice on these final questions......

 

[Girth]

Solve both your questions, throw in some dips on Wednesday. Hit your tri's and stimulate your pecs in a different manner.

 

[Bob Smith]

Steve,

The new program looks good. What some people do for chest is Monday-flat (or decline) bench and Friday-incline. Flat and decline work the same muscles, but declines are a little easier on your shoulders. Or do the same movement on both days.

When I was doing 5x5 I did JS rows Monday and Friday, with pulldowns on Weds. JS Rows are such an awesome movement.

elgaringo, check out the 5x5 and Tribute to JohnSmith sticky threads at teh top of the training forim. THat will give you a lot more insight into 5x5 programs.

 

[AnimalMass]

Monday- Squats, Flat Bench Press, Seated Rows, Bicep work.

Wednesday- Deadlift, Milatary press, Chin up's, Tricep Work

Friday- Squats, Decline/Incline Bench Press, Bent over Dumbell Rows, Bicep Work


What i mean be bicep/tripcep work is either Preacher curls, EZ-bar curls, Hammer Curls, Dumbell Curls or Straight bar Curls, depending on what equipment is free at the time but doing 5 sets of 5 as usual with the maximum weight i can for all 5 sets.

Advice i need is wheather to do Incline or decline bench press on friday's (Which is more appropriate for building a huge chest) or should i alternate each week ?

Also what is the best excersise to target the triceps on tricep day, i've been
doing close grip tricep bench presses which really hit that muscle hard or tricep pulldowns/curls


I've learn't so much from you guys and would appreciate your advice on these final questions......

You have a good program setup. What I'd do is flat bench on Monday and do low inclines on Friday. I'd forget about declines unless your shoulders are killing you and you just want a break from flat bench for a week or two.

As Bob said, do JS rows.

As for triceps, do rolling dumbell extensions - Look at the exercsie index at Elitefts.com for an explanation. I love these - I wouldn't worry about close grips too much - actually I would take a medium/close grip on your flat bench day and a wide grip on your incline day. Also, don't worry about doing biceps and triceps for 5x5, (except occasionally) - I think you'll have better luick working them for 3-4x10-12.

Matt

 

[steverae]

Cheers for the info guys, i'm really pleased that after my first couple of posts last year... i've got myself sorted....

I'll add some dips on wednesdays (on tricep day) followed by tricep work (3 x 10 reps) this should really should get the triceps pumped...

Also i'm gonna do flat bench on mondays and inclines on fridays to hit the shoulders twice a week......

I'm so pleased that i've finally got my routines sorted after a year.

 

[Dschingis]

Hi there.

Would it be a big problem, if i don´t do the 2nd, the wednesday workout? Due to my schedule, i can only workout 2 times a week. I would do the following:

Monday- Squats, Bench Press, JS-Rows, Bicep work.
Friday- Squats, Incline Bench Press, Seated Rows, Bicep Work


Some ideas?

 

[AnimalMass]

Why can you only workout twice per week? That's not enough.

Priorities man.

 

[Dschingis]

Priority: Wife and family. And I have two jobs. Possible, or impossible?

 

[Madcow2]

Possible but suboptimal to a degree. That said 2 days of doing it right is a lot better than most bullshit bodybuilding programs.

I'd probably nix the seated rows and get another session of JS Rows in - you have less room for bullshit assistance work.

 

[Girth]

Not to discourage you, but perhaps the priority should be to get the education that would allow for only one job. Student loans will take care of that second job income and tuition.

 

[Bob Smith]

Hi there.

Would it be a big problem, if i don´t do the 2nd, the wednesday workout? Due to my schedule, i can only workout 2 times a week. I would do the following:

Monday- Squats, Bench Press, JS-Rows, Bicep work.
Friday- Squats, Incline Bench Press, Seated Rows, Bicep Work


Some ideas?

If you can only make it 2x/wk, then that basic program you listed covers the big things you would want to hit. Id substitute military press for the inclines on Friday and do JS rows instead of seated rows.

 

[steverae]

Hi Guys again....

If i substituted more squats instead of the deadlifts would this cause any problems.... ? can't seem to do deadlifts without hurting my lower back (it's weak)

Also What are JS rows, how do you do em, can't find any info on how to do them....

 

[Madcow2]

Hi Guys again....

If i substituted more squats instead of the deadlifts would this cause any problems.... ? can't seem to do deadlifts without hurting my lower back (it's weak)

Also What are JS rows, how do you do em, can't find any info on how to do them....

Your lower back will continue to be weak if you keep avoiding exercises that strengthen it. If it's weak, you lower the weight not avoid using a lift. A chain being only as strong as its weakest link comes to mind. If you strengthen everything at both ends, it's just a matter of time before your weak core/lower back gets hurt.