I'm new here - Please review my weight training routine

[moya]

if you are ectomorph... then LESS is MORE...
you already burn a ton of calories naturally... just hit the weights hard and heavy and get out... like they all said... 5x5 is great...
if you spend hrs in the gym a day you will get nowhere because you will be burning all the calories youre taking in that you need for building...

 

[themondtster]

I did it and it went well. The purpose of going lighter is for form and to get used to the program. Like anything else if you get impatient and get ahead of yourself, you'll bite yourself in the Ass. And if you think about it 3x10 and 5x5 equal close to the same amount of reps total. Also to build strength it's good to stay in the 1-5 rep range and some mass should follow as long as diet is right.

Do you know your current 1 rep max? Your body may be used to the volume your doing, but go a little heavy and your reps could drop dramatically, which is another point to drop the weight at first and get used it.

A good plan is to run the 5x5 once, maybe de-load and run it twice. Then move on to something like Weilders 5\3\1.

And if you dont like that just cut it down to 4 days a week. Focus on compound lifts( deadlifts, squats, bench press, bent over rows, over head press, etc.) Then only do a small amount of accessories and keep them fairly heavy( 3-6 rep range). Im pretty sure there are good routine layouts on the interweb somewhere the will fit.

Zed will prob pop in soon and talk some sense into you.

from my Transformer Prime

 

[lweaver]

SL 5x5 will be much more effective than your current program.

 

[MadeOfTren]

Overtrain much? I don't care if you are on a gram of test and 10 ius of growth, this is simply too much to.adequately build from,especially with your.caloric intake. Remember hit and the.wonders it did for Dorian Yates

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[joeblow12345]

I think your over doing it. Your not at a level were this much volume and isolation is necessary. At your level 3-4 days a week is the maximum I would suggest. All you need is compound moves at this point. I would do
Mon- chest, tris, abs
Tues- deads, back, bis, abs
Thurs- shoulders, tris, abs
Fri- squats, leg accessories, light bis, abs
If needed do cardio on wed and sat. Do light cardio as you need to gain weight. As long as you eat clean you wont get fat. And also increase protein to about 250 grams a day. If you need more specific exercises than feel free to ask. But basically on squat day that mean heavy barbell squats with reps between 5-12, not one legged squats. Unless you only have one leg.

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[steve_1251]

Cheers guys, I realise that I was overtraining before and I can see the benefits of heavy compound exercises in the 5x5 routine (which I've already started). My issue was the amount of time recommended spent on simply improving technique(about 6 weeks). That equivalent to 450 squat reps before you begin lifting a weight that challenges your strength... surely if still don't know how to squat after 100 reps then you never will

 

[joeblow12345]

Cheers guys, I realise that I was overtraining before and I can see the benefits of heavy compound exercises in the 5x5 routine (which I've already started). My issue was the amount of time recommended spent on simply improving technique(about 6 weeks). That equivalent to 450 squat reps before you begin lifting a weight that challenges your strength... surely if still don't know how to squat after 100 reps then you never will

Its sad but I have seen guys lift for years that cant squat.

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[Colstreamer]

Mate if you want to use heavier starting weights then by all means go for it. I'm pretty sure you'll stall out and have to de load before the 12 weeks are up if you do that though. The way I select my starting weights is find my 1 rep max and take away 45kg for upper body exercises and take away 90kg for leg exercises. That way by the time I get to the end I'm pushing my previous 1 rep max for 5x5

There are other reasons to start at a weight which seems too light. The human body has an amazing capacity to adapt to changes, it also has memory, not just in your head but your muscles have memory too, by starting at a very manageable weight and consistently increasing the weight by 2.5kg your teaching your muscles to adapt to ever increasing loads which will better prepare them for the greater loads to come as you progress through the program. By concentrating on form rather than weight you'll also developed the mind/muscle connection which again will stand you in good stead for the massive increases to come.

Think about it mate, with this routine you end up turning your 1 rep max into your working weight! What more could you want?

 

[dmk777]

Hey welcome aboard!! Looking at your training I agree with the other on the O training.
I also think you need a little more protein it's ideally 1-2 g per lb of body weight ,
I will get you a link to my 5x5 log from day one to now 16 wks in its unbearable the gains in strength and size I have gained by this.
The one thing Zed said when he recommended this to me was you have to feed the programme like the more you lift the more you eat. One thing I wonder is how long have you been lifting?

 

[dmk777]

http://www.elitefitness.com/forum/showthread.php?p=10898503