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-

 

[shibs]

Listen to this guy ^^

And to answer your question it wouldn't really affect your chest just because you're cutting out decline.you'll still be benching and working your pec and you're gonna have to switch it up eventually you can't do decline your entire life. that seems like an ok split, but i don't agree with the lifts. I would do something more like chest/shoulders on mon and legs/back on wed, make it a little more simple. try to aim for 10-12 sets for each big muscle. (this doesn't mean arms, it means chest/shoulders)

and you don't really have to work your forearms out either those will come along on their own for a while.

listen to bblazer and check out that program, and if you have another split you want us to edit post it or tell me if you want me to edit that above one

 

[Juiced91]

Hey guys got the ebook and read it twice. this is what i got and would like for you guys to edit for me pleasee.

Day 1 [FONT=Arial,Arial][FONT=Arial,Arial]Military Press (5/3/1)
• Shoulders or Chest – 5 sets of 10-20 reps (DB bench, DB Incline, DB Military, Incline press, Dips, Pushups)
• Lats or Upper Back – 5 sets of 10-20 reps (DB rows, Bent Over Rows, Chins, T-bar Rows, Lat Pulldowns, Face Pulls, Shrugs)
• Triceps – 5 sets of 10-20 reps (Triceps Pushdowns or Triceps Extensions)

[/FONT][/FONT]Day 2 [FONT=Arial,Arial][FONT=Arial,Arial]Deadlift (5/3/1)
• Hamstrings – 5 sets of 10-20 reps (Leg Curls, Glute-Ham Raise)
• Quads – 5 sets of 10-20 reps (Leg Press, Lunges, Hack Squats)
• Abs – 5 sets of 10-20 reps (Sit-ups, Hanging Leg Raises, Ab Wheel, DB Side Bend)
[/FONT][/FONT][FONT=Calibri,Calibri][FONT=Calibri,Calibri]
[/FONT][/FONT]Day 3 [FONT=Arial,Arial][FONT=Arial,Arial]Bench Press (5/3/1)
• Shoulders or Chest – 5 sets of 10-20 reps (DB bench, DB Incline, DB Military, Incline press, Dips, Pushups)
• Lats or Upper Back – 5 sets of 10-20 reps (DB rows, Bent Over Rows, Chins, T-bar Rows, Lat Pulldowns, Face Pulls, Shrugs)
• Triceps – 5 sets of 10-20 reps (Triceps Pushdowns or Triceps Extensions)

[/FONT][/FONT]Day 4 [FONT=Arial,Arial][FONT=Arial,Arial]Squat (5/3/1)
• Low Back – 5 sets of 10-20 reps (Reverse Hyper, Back Raise, Good Morning)
• Quads – 5 sets of 10-20 reps (Leg Press, Lunges, Hack Squats)
• Abs – 5 sets of 10-20 reps (Sit-ups, Hanging Leg Raises, Ab Wheel, DB Side Bend)
[/FONT][/FONT]

 

[shibs]

Hey guys got the ebook and read it twice. this is what i got and would like for you guys to edit for me pleasee.

Day 1 [FONT=Arial,Arial][FONT=Arial,Arial]Military Press (5/3/1)
• Shoulders or Chest – 5 sets of 10-20 reps (DB bench, DB Incline(Remove this), DB Military(Instead do DB press, it is similar but you don't go to your chest. It will target your shoulders a bit more.), Incline press, Dips, Pushups(Take these out, they won't do much good anyways.) Do some sort of DB fly, 3X10.) Also feel free to use a barbell instead of db for these.
• Lats or Upper Back – 5 sets of 10-20 reps (DB rows, Bent Over Rows, Chins, T-bar Rows, Lat Pulldowns, Face Pulls, Shrugs)
• Triceps – 5 sets of 10-20 reps (Triceps Pushdowns or Triceps Extensions)
If you're doing 5 sets of each of those, that is way too much volume. DB bench, DB incline, inline press, dips, push-ups are all for your chest. that would mean you're doing 25 sets for your chest, you want to keep to about 12. Read the notes

[/FONT][/FONT]Day 2 [FONT=Arial,Arial][FONT=Arial,Arial]Deadlift (5/3/1)
• Hamstrings – 5 sets of 10-20 reps (Leg Curls, Glute-Ham Raise)
• Quads – 5 sets of 10-20 reps (Leg Press, Lunges, Hack Squats)
• Abs – 5 sets of 10-20 reps (Sit-ups, Hanging Leg Raises, Ab Wheel, DB Side Bend)

[/FONT][/FONT][FONT=Calibri,Calibri][FONT=Calibri,Calibri]
[/FONT][/FONT]Day 3 [FONT=Arial,Arial][FONT=Arial,Arial]Bench Press (5/3/1)
• Shoulders or Chest – 5 sets of 10-20 reps (DB bench(Remove.), DB Incline, DB Military, Incline press, Dips, Pushups) This is similar to above. There is very little shoulder work here also.
• Lats or Upper Back – 5 sets of 10-20 reps ((DB rows, Bent Over Rows,Aren't your DB rows bent over rows? Choose one of these) Chins, T-bar Rows, Lat Pulldowns, Face Pulls, Shrugs(Remove.)) Again, way too much volume. I'd consider doing only one of the following, chins, lat pull-downs, or pull ups. Remove the other two. Also remove the face pulls, and why are you doing shrugs? Those work your traps not your back.
• Triceps – 5 sets of 10-20 reps (Triceps Pushdowns or Triceps Extensions)10 sets for arms isn't really necessary. I'd do rope extensions, but that's just me. Same goes for biceps. Do them both if you really want, although dips will destroy your triceps also.

[/FONT][/FONT]Day 4 [FONT=Arial,Arial][FONT=Arial,Arial]Squat (5/3/1)
• Low Back – 5 sets of 10-20 reps (Reverse Hyper, Back Raise, Good Morning) Deadlift is plenty for your lower back, I would only do good mornings, if any of them at all.
• Quads – 5 sets of 10-20 reps (Leg Press, Lunges, Hack Squats)Again, realize that this is 18 sets total for your quads and legs. It's a little overkill.
• Abs – 5 sets of 10-20 reps (Sit-ups, Hanging Leg Raises, Ab Wheel, DB Side Bend)
[/FONT][/FONT]

That's a shit ton of volume, just try to remember to stick to around 12 sets for major body parts. I hope you're getting your rest and eating a shit ton if you're gonna be doing that much work.

 

[Juiced91]

Hey thanks for the awesome reply! I got that directly from the Ebook and thats not what im currently doing.

if i do back on a single day i do about 4 exercises, 3 sets of 10-12 reps!

But thanks for the awesome reply

 

[Juiced91]

And for shoulders i would add in things like side raises or front raises or incline side raises? therefore adding more to the sshoulder exercises?

 

[shibs]

And for shoulders i would add in things like side raises or front raises or incline side raises? therefore adding more to the sshoulder exercises?

No problem, just helpin out a brother

Yeah that sounds good about the shoulders. maybe like DB press, shrugs, lateral raises. Just whatever you prefer. What muscle groups do you train together? I like to keep it simple.. this is what I currently work together. chest/shoulders/tris and back/legs/bis. Like i said, i like the simple routines. Keep in mind though that you should do your heavy compound lifts first, before all the other little lifts.

 

[Juiced91]

Thanks alot. Ha ha i spoke to my actual brother today and he also told me to do the big lifts first and then move to all the other exercises. I havent been doing that for deadlifts and squats. But for the bench and military press i have.

I usually work one muscle group a day, so chest, delts, arms,back and legs. Or legs any time so a 4 day split with one day off.. Is this too little rest? how would you split it? i dont like doing too many exercises i seem to be very tired by the end of one body part i like to do it well.

 

[bblazer]

Thanks alot. Ha ha i spoke to my actual brother today and he also told me to do the big lifts first and then move to all the other exercises. I havent been doing that for deadlifts and squats. But for the bench and military press i have.

I usually work one muscle group a day, so chest, delts, arms,back and legs. Or legs any time so a 4 day split with one day off.. Is this too little rest? how would you split it? i dont like doing too many exercises i seem to be very tired by the end of one body part i like to do it well.

Then Wendler's 531 is perfect for you.

B-

 

[Juiced91]

i've read it twice so far doesnt make much sense to me but starting to get the bigger picture. And with the rest is one day enough?

Thanks to everyone for their contributions

 

[bblazer]

i've read it twice so far doesnt make much sense to me but starting to get the bigger picture. And with the rest is one day enough?

Thanks to everyone for their contributions

You should get two days rest.

What don't you understand in the book? If you give specific things, I would be happy to explain it.

B-

 

[Juiced91]

Thanks B, used ur name in another reply to someone else's thread just passing on ur info hope its ayt.

I really dont get that you training like all ur body parts at once? i was taught say chest triceps. not chest back biceps triceps all in one day. Thats my opinion anyway, any thoughts? and how would i put those two days rest in the 4 day split seeing i do seperate days, seperate groups. My chest is alwasy sore so im thinking, chest, day off, delts, arms&legs, back, day off? sound okay?

 

[Juiced91]

Bump!!

 

[bblazer]

Thanks B, used ur name in another reply to someone else's thread just passing on ur info hope its ayt.

I really dont get that you training like all ur body parts at once? i was taught say chest triceps. not chest back biceps triceps all in one day. Thats my opinion anyway, any thoughts? and how would i put those two days rest in the 4 day split seeing i do seperate days, seperate groups. My chest is alwasy sore so im thinking, chest, day off, delts, arms&legs, back, day off? sound okay?

I would think about something like this.

Mon:
Squat and 2 assistance exercises

Tues: off

Wed:
Bench and 2 assistace exercises

Thurs:
Conditioning day. I don't mean cardio. I mean conditioning like Tabata workouts, sled dragging, prowler work. That kind of stuff.

Fri:
Deadlift and 2 assistance exercises

Sat:
Active recovery. Do things like swim, bike, walk. Anything that you are being deliberately active at for a specified period of time, but that is not very stressful on your body.

Sun: off

B-

 

[NOLOGY77]

but for someone that has a back problem and he cant do squat or deadlift what happens?

 

[bblazer]

but for someone that has a back problem and he cant do squat or deadlift what happens?

What exactly is the problem?

When someone says they can't squat or deadlift, to me that means that they can not pick something up off the floor because of their incapacity.

B-

 

[NOLOGY77]

The problem as its describe is called disc hernia. anyone has the same problme and what is exactly? they told me off squat deadlifts for some months. they even gave me a cd after the MRI that shows the problem on my lower disc,."As the spinal disc becomes less elastic, it can rupture. When the disc ruptures, a portion of the spinal disc pushes outside its normal boundary--this is called a herniated disc. When a herniated disc bulges out from between the vertebrae, the spinal nerves and spinal cord can become pinched. There is normally a little extra space around the spinal cord and spinal nerves, but if enough of the herniated disc is pushed out of place, then these structures may be compressed "

 

[bblazer]

The problem as its describe is called disc hernia. anyone has the same problme and what is exactly? they told me off squat deadlifts for some months. they even gave me a cd after the MRI that shows the problem on my lower disc,."As the spinal disc becomes less elastic, it can rupture. When the disc ruptures, a portion of the spinal disc pushes outside its normal boundary--this is called a herniated disc. When a herniated disc bulges out from between the vertebrae, the spinal nerves and spinal cord can become pinched. There is normally a little extra space around the spinal cord and spinal nerves, but if enough of the herniated disc is pushed out of place, then these structures may be compressed "

I've had those in my cervical and lumbar areas. I have C6-C7 fused and some cool looking hardware in there just for good measure.

If you can pick stuff up off the floor, move things like paint cans, garbage bags (full), etc you can squat and DL. Not for a lot of weight, but you can still do it. Let your body be the judge.

Most Doc and PT's will tell you too that squatting is bad for your knees. They fact that they even say that proves they know nothing about it.

But I am a little biased. I believe squats cure cancer.

B-

 

[NOLOGY77]

ok bblazer, i will give it a try to deadlift with light weight on friday

 

[zedhed]

nology77 CONGRATS on taking the advice that bblaz is providing for you. You will do well with bblaz, keep with it bro!