A good program

[Juiced91]

Hey guys.

I am 19, 6ft, and weigh 191lbs. I have been training for almost 2 years now and just want some advice on a good program. I see alot of people like the 5x5 but will it give me good results?

Or can anybody give me a good split and a detailed exercise. I would just like to mix up my current program and see what other people recommend!

Thanks alot!

 

[moya]

5x5 works...
what were your stats when you started out?...
and what were your lifts (bench, squat, dead) when you started vs. now?...

 

[Juiced91]

i was 17 maybe 154. my body fat was prob around 7% now prob 9%.

My bench i cant really remeber nor do i know how to convert them into lbs and stuff.

How would a 5x5 program look? or would i be better off with a normal program?

Right now i do, chest, delts, arms, back and legs, all on their own days except back and legs.

 

[shibs]

Most importantly what are your goals?

 

[Juiced91]

im trying to build. i.e. gain mass, not cut. Im eating right, so now all i need to do is get my program in order. I usually cycle the exercies each time i exercise the muscle, dont know if thats correct but in order to create new stimulations.

Any more comments would be great!

 

[shibs]

im trying to build. i.e. gain mass, not cut. Im eating right, so now all i need to do is get my program in order. I usually cycle the exercies each time i exercise the muscle, dont know if thats correct but in order to create new stimulations.

Any more comments would be great!

If you mean you're trying to "shock" the muscle by switching up exercises, then you should know that all that crap about needing to switch up exercises to confuse the muscle is all false.

Now, if you're trying to bulk the best split you could do would be an upper/lower split. Working out at 3 times a week. You could even have 2 different upper days and 2 different lower days. something like this..

Mon: Upper #1
Wed: Lower #1
Fri: Upper #2
Mon: Lower #2
Wed: Upper #1

and so on. You must know that the staple of your bulking workout should orbit around the 3 main lifts, which are dead lift, squat and bench. Use a limited number of accessory lifts, as these will just hamper the weight gain. So no 4 different exercises just for your biceps ok? Just focus on the compound lifts, these are the biggest thing to go into your bulking routine. So, knowing all this now you should try to create your own workout plan. I use Microsoft Excel for mine. You can post up any other questions or you can pm me and I'll help ya through it, but I wont spoon feed you one. If you come up with something please let us know and we will edit it for you.

Hope all this helps, good luck

 

[cleandres]

agreed, think about it if you are switching up excercises so often how will you know if you are seeing progress go read "The Ultimate Training Split" itll help

 

[Juiced91]

so basically what you guys are saying is that i should do flat bench, incline bench then say flies. Flat being the compound exercise?

 

[Juiced91]

i got this directly from the sticky and looks like a good program to start off with?


Workout 1: is Chest, Chin-ups, and arms in that order

Workout 2: is Squats, hamstrings, calves and forearms in that order

Workout 3: is Shoulders, Rows, chest, and arms in that order

Workout 4: is Deadlifts, squats, calves, and forearms in that order

Monday (workout 1)

Bench Press or Board press variation 4 x 3-5

Wide Grip chin 4 x 6

Incline Dumbbell Bench Press 3 x 8

Barbell or Dumbbell Curl 3 x 8

Skull Crushers 3 x 10

Wednesday (workout 2)

Squat or box squat 4 x 5

Glute/Ham Raises or pullthroughs 3 x 10

Ab work 3 x 10

forearms 2 x 20-30


Friday (workout 3)

Incline bench press or Shoulder Press 4 x 5

Rows 4 x 8

Tricep pushdowns 2 x 10

Preacher curl 2 x 10

Ab work 3 x 10


Monday (workout 4)

Deadlift or rack deadlift 4 x 5

Single leg squat variation 2 x 10

Calf Raises 3 x 15

Forearms 2 x 20


Wednesday (Repeat workout 1)

Friday (Repeat workout 2)

Do i really need to do forearms as my forearms are already quite big from lifting heavy weights? Any advice would be great! And im curious as to know how well it would work as there is no decline in this program so wouldnt it affect my chest?

 

[bblazer]

so basically what you guys are saying is that i should do flat bench, incline bench then say flies. Flat being the compound exercise?

What we are saying is that you should be doing squats, deadlifts and bench - really f'ing heavy.

Once you have done those for about a year (or preferably when you can squat 2x your bw, bench 1.5x your bw, deadlift 2.5x your bw - all for at least 3 reps) then you can talk about shaping your body with accessory work.

Check out Wendler's 531 program.

B-