Finished 3x5, new routine?

[JDid23]

Looks like a lot of fun to me!
1. Don't think you need 2 days of calves a week, but you can if you want to.
2. Once you can get 3x10 or so on pullups add some weight, same with dips.
3. There may be a problem though because you are working your back hard 3 days a week, you are doing pullups one day, rows another, AND deadlifts.Maybe move 2 of the exercises to one day? I do pullups and rows and mondays and deadlifts on fridays.
4. I'm liking the lunges, but again you would be working your legs 3 days a week which could be a little much. 2 squat variation, lunges, and deadlifts is a lot. If it works for you, it works, but you might want to choose between lunges and front squats.

1. Calves should be hit hard... that is if he wants to keep them- i put them in as an option.
2. I am going to respectfully disagree. I think 1 set of 10 should mean he can move onto weighted pullups. 3x10 is a hell of a lot and by that time, he'll be able to use a lot of weight.
3. That's perfectly fine- it's a full body routine and that's the point of it. Instead of hitting deads/rows/pullups on the same day, you do them on separate days to try to get the most out of them- same concept with the benching/dips and such. In a body part split that's correct, but in full body i think this is ok.
4. Same as #3. He's also working his legs 3 days a week at the moment with 15 heavy sets of squats per week- he won't have 15 heavy sets of squats per week in this routine, so if anything his leg work is going down a notch by spreading it out. Hopefully, the lunges and front squats will help his leg strength and translate into a higher back squat.

 

[Tblock1]

1. Calves should be hit hard... that is if he wants to keep them- i put them in as an option.
2. I am going to respectfully disagree. I think 1 set of 10 should mean he can move onto weighted pullups. 3x10 is a hell of a lot and by that time, he'll be able to use a lot of weight.
3. That's perfectly fine- it's a full body routine and that's the point of it. Instead of hitting deads/rows/pullups on the same day, you do them on separate days to try to get the most out of them- same concept with the benching/dips and such. In a body part split that's correct, but in full body i think this is ok.
4. Same as #3. He's also working his legs 3 days a week at the moment with 15 heavy sets of squats per week- he won't have 15 heavy sets of squats per week in this routine, so if anything his leg work is going down a notch by spreading it out. Hopefully, the lunges and front squats will help his leg strength and translate into a higher back squat.

2. Okay but 3x10 isn't that much in my opinion. I think you should be doing at as minimum a max set of 10-12 at bodyweight before you do weighted pullups.
3. Okay but I think even with full body he should do pullups and rows on the same day, or only work the back 2 days.
4. Same as above.

The reason I am saying the things about over working is because ark94 is always talking about how he is worried about overtraining. But if he does that and feels fine he'll be good, it's about how much you eat and rest. BTW because I always see barbell lunges in your log I decided to replace front squats with them and I did them yesterday. They are great I love them lol!!!!!!

 

[JDid23]

2. Okay but 3x10 isn't that much in my opinion. I think you should be doing at as minimum a max set of 10-12 at bodyweight before you do weighted pullups.
3. Okay but I think even with full body he should do pullups and rows on the same day, or only work the back 2 days.
4. Same as above.

The reason I am saying the things about over working is because ark94 is always talking about how he is worried about overtraining. But if he does that and feels fine he'll be good, it's about how much you eat and rest. BTW because I always see barbell lunges in your log I decided to replace front squats with them and I did them yesterday. They are great I love them lol!!!!!!

2. I think one set of 10 is good and that's from experience- i know i am not that advanced, but after my first set of 10 on chins, i can only do around 5-6 and i can do them weighted just fine. Same with dips- i'm not using too much weight yet, but it's all about progression and i think it's more efficient to go up in weight + reps instead of just going for 3x10 because i think that can take some time.

3. Why do you think that? I think that if he does pullups/rows/deadlifts on different days that it's fine. This is because the frequency is still the same as if he were doing a body part split with arguably less work than one would have for back (even though this is all that's needed imo). He's just splitting it up.

4. same as above

Also, Ark eats a hell of a lot of food which leads me to believe he can handle something like this. I think that the implementation of new exercises might take some time to get used to, but in the long run i see them having nothing but positive effects on his big lifts and aesthetic gains.

btw, i do dumbbell lunges loooooooool I should try BB ones though- i heard they're crazy.

 

[ark94]

Well, i love the idea of the routine, and im not so sure about chinups and your debates about it 3x10 is going to be hella hard, but i can see how it goes. I am thinking going with 1x10 then adding weight.

I was thinking that in the routine again i am hitting my legs 3 times a week. I know i want to keep front squat, but i would also love to give lunges a try. do you suggest doing legs 3 times? It is different muscle groups so maybe it will go better for me then back squatting 3 times a week.

 

[ExtraMile]

again, whats wrong with the link I posted in your log? It was called the ultimate training split for a reason lol

 

[JDid23]

Well, i love the idea of the routine, and im not so sure about chinups and your debates about it 3x10 is going to be hella hard, but i can see how it goes. I am thinking going with 1x10 then adding weight.

I was thinking that in the routine again i am hitting my legs 3 times a week. I know i want to keep front squat, but i would also love to give lunges a try. do you suggest doing legs 3 times? It is different muscle groups so maybe it will go better for me then back squatting 3 times a week.

Well the difference will be that you wouldn't be back squatting heavy for 9 sets per week (wow, did i really say 15 before? lool), but rather 2-3 sets depending on what you do. Front Squats will be around the same, but you can't compare lunges/pullthroughs (which you already do on the same day as back squats) to back squats as they don't involve nearly the same amount of muscles to the degree that back squats involve them.

The whole idea behind a full body routine is that you are splitting up the work of body parts into different days so you can hit them more efficiently.(well that does depend, but in your case i think it's fine). Lets say one typically has a back/bis day consisting of deadlifts, rows, pullups, and curls. If they do deads/curls on monday, rows on wednesday, and pullups on friday, they're still using the same amount of volume as if they were doing it on 1 day.

 

[Tblock1]

again, whats wrong with the link I posted in your log? It was called the ultimate training split for a reason lol

No offense em but I think the routine ark is looking at now looks best for him.
Ark: get to 1x10 bodyweight then add weight. Try adding 10 pounds at first, and work up from there. Good luck your routine looks really fun

 

[ark94]

No offense em but I think the routine ark is looking at now looks best for him.
Ark: get to 1x10 bodyweight then add weight. Try adding 10 pounds at first, and work up from there. Good luck your routine looks really fun

Yeah i am going to start with what jdid posted first. And from May or so (whenever i start) i am going to do that routine till about November then switch it up again. Hopefully by then i would have advanced enough to get into some intermediate things or whatever is suggested.

First thing i wanted to know was set range, and rep range. Also do i increase like normal? Or am i doing anything special? etc etc

So now that i got the routine down. Any ideas on what sorts of lifts i want to be doing? I know this may sound stupid, but its for the lunges, tricep isolation, curl variant, calves, pullthroughs, and abs.

Tricep Isolation - I assume i am using the cables and pulling down with a bar, or a rope?
Lunges - Front? Or back?
Curl Variant - I know how to curl, but really want some input on the best way, and good form.
Calves - Never done anything with calves before, any ideas?
Pullthroughs - I assume this is Bent Row?
Abs - I do barbell situps, anything else? I know there are tons of others but again, i would like to know the best ones to do.

Also, if you have any videos for any of them, that would be great also.

Thanks

 

[JDid23]

Yeah i am going to start with what jdid posted first. And from May or so (whenever i start) i am going to do that routine till about November then switch it up again. Hopefully by then i would have advanced enough to get into some intermediate things or whatever is suggested.

First thing i wanted to know was set range, and rep range. Also do i increase like normal? Or am i doing anything special? etc etc

So now that i got the routine down. Any ideas on what sorts of lifts i want to be doing? I know this may sound stupid, but its for the lunges, tricep isolation, curl variant, calves, pullthroughs, and abs.

Tricep Isolation - I assume i am using the cables and pulling down with a bar, or a rope?
Lunges - Front? Or back?
Curl Variant - I know how to curl, but really want some input on the best way, and good form.
Calves - Never done anything with calves before, any ideas?
Pullthroughs - I assume this is Bent Row?
Abs - I do barbell situps, anything else? I know there are tons of others but again, i would like to know the best ones to do.

Also, if you have any videos for any of them, that would be great also.

Thanks

Tricep isolation is whatever you want it to be for tris- pushdowns, skull crushers, extensions, etc.
Lunges- to the front- walking if you want- with DBs or a BB
Curl Variant- Some people say w/e you can use the most weight with (typically BB Curls) and others say DB Curls if you have 1 arm that's a considerable amount more developed than the other arm (DB Curls). It's not something that's going to effect your training that much, so do whatever you want imo.
Calves- Standing or Seated. I put calves in as an option- not sure if you want bigger calves, but if you do try them high reps and high intensity.
Pullthroughs- Nope. It's a posterior chain exercise and it's pretty underrated. Andalite turned me onto them. Here's a vid: YouTube - Cable Pull Throughs I don't think you need to bend over that far, but that's the lift.
Abs- Lot of debates over abs. I like planks, renegade rows (my favorite), leg raises, decline situps, and some more. Try some out and see which ones you like best.

 

[ark94]

Thanks Jdid, i am going to see that probodybuilder that lives near me tomorrow. He said he wouldn't mind sitting down with me and looking over my routine, telling me what works and what doesn't, giving me suggestions.

Before i go though, i ask this for a final time. Rep Range, and Set range. Is it entirely what i want to go for? Or since you guys know my lifts a bit better, you suggest something else. should i stick to the old 5 reps, 3 sets for every lift i do, including calves etc. Or should i do 8reps on all my lifts, and more sets?

What is suggested? And since its sort of a split now, the rep and set ranges are different are they not? So what do i want to be aiming for? Any clarification on this?