Compound Excercise help please!

[Bigdaddykane123]

Hello.

Could someone give me some advice. I am very tall and skinny so all I am doing is compound sets for the first year of training. I do squats, bar bench press And barbell row. I also do other stuff but they are not good. I need some exercises for mu back and shoulders mostly. But obviously any other advice I would be grateful. I train 4 days a week and eat between 3000-3500 calories a day. Plenty of protein. Any other general advice would be great.

Also has anyone ever come across or done the 5x5 routine?
Routine A - squats 5x5 - bench press 5x5 - barbell row 5x5
Routine B - squats 5x5 - overhead press 5x5 - dead lift 1x5 ( I don't know how to do these well)
You only train 3 times a week. Any good?

Thanks

 

[themondtster]

5*5 is great to start building strength and size. For technique youtube has some good videos, but makesure its a reputal one and not some kuckle head....usually will be sponsored by a club or gym. Also stronglifts.com is great for info about the program and diets and has some videos.

As far as gaining mass keep the calories about where they are. Then about every other week increase 500 a day till you find a sweet spot and keep it lean. That'll help keep unwanted fat down, everyone's metabolisms different so it's good find your own range. There are many good templates out there to follow and plenty on here if you search through the forums.

You'll get different opinions on this but first learn the movements and proper form...pratice just the bar a couple times(deadlifts and other lifts if you need it). Then start the 5*5 and stick to and keep it simple. Once you complete it, take a couple weeks of different exercises and volumes to give your body a break but still fairly heavy. Then start it over again. By then you should be ready to move on. Madcows, Weilders 5/3/1, Coan/phillipes and others are some programs you can move on to. Just do your research and consult the forums.

From My Droid MoFo!

 

[Bigdaddykane123]

5*5 is great to start building strength and size. For technique youtube has some good videos, but makesure its a reputal one and not some kuckle head....usually will be sponsored by a club or gym. Also stronglifts.com is great for info about the program and diets and has some videos.

As far as gaining mass keep the calories about where they are. Then about every other week increase 500 a day till you find a sweet spot and keep it lean. That'll help keep unwanted fat down, everyone's metabolisms different so it's good find your own range. There are many good templates out there to follow and plenty on here if you search through the forums.

You'll get different opinions on this but first learn the movements and proper form...pratice just the bar a couple times(deadlifts and other lifts if you need it). Then start the 5*5 and stick to and keep it simple. Once you complete it, take a couple weeks of different exercises and volumes to give your body a break but still fairly heavy. Then start it over again. By then you should be ready to move on. Madcows, Weilders 5/3/1, Coan/phillipes and others are some programs you can move on to. Just do your research and consult the forums.

From My Droid MoFo!

Thank you very much. Sorry for the basic questions. For each set am I lifting the heaviest I can and meant to be failing on the 5th rep? Also I know this routine is about intensity. Do I just take a minutes rest in-between each set?

I was also going to ask about abs. I assume it's ok to end the work out with abs?

Thanks

 

[themondtster]

Actually you start off light. Its designed to get you used to the movements first as you progress so that when it gets heavy your form is good. Go to Stronglifts.com and check it out, its has template and instructions.

from my Transformer Prime

 

[stevesmi]

okay you are tall and skinny. here is the solution.. lift big, eat big. don't forget your legs, if you have no trunk your tree won't flourish

i would hit it more than 3X per week.. the more you lift the more you generate chemicals in the body that send signals for you to get stronger and grow.

whatever workout strategy you do make sure you stick to lift big, eat big.

i have 2 things in my signature that you should atleast read that can help you. one is a bulking diet, and two is a push/pull/leg split workout. check them both out.

 

[gatemoney]

5x5 calculator (Google it)
Or strong lifts 5x5

 

[renagade860]

you could always check out the 5/3/1 program

 

[mattrag]

okay you are tall and skinny. here is the solution.. lift big, eat big. don't forget your legs, if you have no trunk your tree won't flourish

i would hit it more than 3X per week.. the more you lift the more you generate chemicals in the body that send signals for you to get stronger and grow.

whatever workout strategy you do make sure you stick to lift big, eat big.

i have 2 things in my signature that you should atleast read that can help you. one is a bulking diet, and two is a push/pull/leg split workout. check them both out.

Excellent advice here. Be sure to eat!
If you start feeling hammered take an extra day or two and get in the food. Overtraining may be a myth but if you don't feel 100% it's hard to push it 110% like we should be!