Help Please

[Cobin]

Cobin... If you're wanting to do a 5x5 routine.. Here is one that Needsize had posted before that I saved... I would personally go with it if I were you if doing a 5x5... Hopefully you will find this useful...


Monday: Chest/Calves
Tuesday: Rest
Wednesday: Back/Shoulders
Thursday: Rest
Friday: Quads/Hmastrings/Calves
Saturday: Biceps/Tricepss/forarms
Sunday: Rest

Do some cardio on your rest day, maybe 30 to 45 minutes.


Monday
flat bench press 5x5 reps
incline dumbell press 2x8-10 reps
incline dumbell flyes 2x8-10 reps
standing calve raises 5x15 reps

Wednesday
Military press 5x5 reps
deadlifts 5x5 reps
side laterals 3x8-10 reps
chins/pulldowns 2-3x8-10 reps
shrugs 2x8-10 reps
Barbell rows 2x8-10 reps
bent over laterals 2x8-10 reps

Tuesday, Thursday, and Sunday are rest days

Friday
squats 5x5 reps
hack squats(or leg press) 2x8-10 reps
leg extensions 2x8-10 reps
lying hamstring curls 3x8-10 reps
seated calve raises 5x15 reps

Saturday
1) close grip bench 5x5 reps
standing barbell curls 5x5 reps

2) Dips 2x8-10 reps
incline dumbell curls 2x8-10 reps

3) skull crushers 2x8-10 reps
preacher curls 2x8-10 reps
(These are all supersetted, ie close grip with standing barbell)

That looks good, I am looking for mostly size and some strength how do you think this will work for that? Also could I change the skull crushers to french curls or something else. I have a hard time doing them.

I like the idea of a 4 day week routine, I was gonna bulk though do you think the cardio would harm my gains? I'd personally like to do it to keep fat gain less but I do expect some fat.

 

[jeremys]

i've heard good things about the 5x5 also. as soon as i can do deadlifts and stuff again(probably another 2 weeks) thats what i will do

 

[JDarty6173]

Cobin... You definitly can make substitutions like you mentioned.. As far as the Cardio part, yeah I would drop it while bulking, I just pasted the info exactly the was Needsize had posted it before... This program is supposed to work very well for both srtength and size... I haven't personally tried it since I train Westside, but if at some point I feel I need a break from strict Westside I will incorporate the 5x5 Principals...

 

[Cobin]

Ok , thanks.

One more question, what about normal flyes and everything else? I noticed you work uper chest mostly on chest day besides flat bench, maybe I could sub in normal flyes every other week or something?

 

[Scaggs]

Skull crushers are awsome for building the bulk of your tris but you do have to be careful with them. I mest up my left elbow. I cost me a 3 month layoff of tris and bench. Weight just kept increasing to the point my joint couldn't take. A better idea would be to do skull crushers as a finishing move or after your tris are fatigued. Half your normal working weight will feel like a ton and your joints will be able to handle the load.

as far as your regimen looks, the only thing i'm concerned about is you overtraining. keep an eyball out on how you recover. if you don't progress, get sick, or lose motivation, something is wrong. just be sure you're not overtraining. thats the biggest mistake new trainees will make, "more is better". Dont forget, you don't necessarily need as much volume as a 3 year trainee to get the same mucle growth right now. volume will come as you grow. see how it goes and you might find you need less sets or even drop some exercises and alternate them week to week. you're on your way cobin. good luck

Scaggs

 

[Cobin]

Skull crushers are awsome for building the bulk of your tris but you do have to be careful with them. I mest up my left elbow. I cost me a 3 month layoff of tris and bench. Weight just kept increasing to the point my joint couldn't take. A better idea would be to do skull crushers as a finishing move or after your tris are fatigued. Half your normal working weight will feel like a ton and your joints will be able to handle the load.

as far as your regimen looks, the only thing i'm concerned about is you overtraining. keep an eyball out on how you recover. if you don't progress, get sick, or lose motivation, something is wrong. just be sure you're not overtraining. thats the biggest mistake new trainees will make, "more is better". Dont forget, you don't necessarily need as much volume as a 3 year trainee to get the same mucle growth right now. volume will come as you grow. see how it goes and you might find you need less sets or even drop some exercises and alternate them week to week. you're on your way cobin. good luck

Scaggs

I apreciate that scaggs, I to am worried about overtraining alittle bit, mostly on the chest workout. I'll see how it goes. Thanks

 

[JDarty6173]

I see no reason why you couldn't sub in flat work instead of incline.. As far as overtraining on this programm well I have followed routines in the past before I started WSB with even greater volume and never crossed the line to overtraining... But for instance on Chest you are only doing a total of 9 sets.. Not much chance of overtraing there IMO...... But just listen to your body, and if you cross that line you can easily back off on volume...

 

[Cobin]

I see no reason why you couldn't sub in flat work instead of incline.. As far as overtraining on this programm well I have followed routines in the past before I started WSB with even greater volume and never crossed the line to overtraining... But for instance on Chest you are only doing a total of 9 sets.. Not much chance of overtraing there IMO...... But just listen to your body, and if you cross that line you can easily back off on volume...

Was talking about my first routine, which I am gonna save because I wanna give 5x5 a try.

 

[jeremys]

this might be a little off topic, but i didnt feel like starting another thread. sorry

anyways, how important is an actual program compared to going in and just doing your split, blasting each bodypart by feel?

 

[jeremys]

bump??