What you think about my workout?

[daok]

Thx but louden_swain I think I will try something like Legion Kreinak2 trainning, I mean, something 5x5 to try to build up my mass to be able to achieve at my 160lbs soon (and to have bigger muscles!).

Thx for the exercices name, I might take some of them to replace some of mine.

Daok

 

[daok]

I have a question, how many time should I use a 5x5 workout with the kind of workout I have posted. I have read (not all) the article of 5x5 and I know it's minimum of 6 week cause we have to increase weight each week. So, should I stay with the same workout (5x5) about 6 weeks, or more, or less?

 

[daok]

Workout that I think I will do :

Day1
Barbell flat bench 5 5 5 5 5
Incline dumbbell presses 5 5 5 5 5
Incline dumbbell flys 5 5 5 5 5
Machine presses (military) 5 5 5 5 5
Shoulder press (machine) 5 5 5 5 5
Upright Rows 8 8 8
Barbell shrugs 8 8 8

Day2
Concentration curls 5 5 5 5 5
Preacher curls 5 5 5 5 5
Incline dumbbell curls 5 5 5 5 5
Dumbbells kickbacks 8 8 8
Dip 5 5 5 5 5
Triceps cable pressdowns 5 5 5 5 5
One-arm cable rev Pressdowns 8 8 8
Narrow-grip bench 5 5 5 5 5

Day3
Straight-arm pullovers 5 5 5 5 5
Flat dumbbell presses 5 5 5 5 5
Seated bent-over dumbbell lat. 8 8 8
Pulldowns 5 5 5 5 5
T-bar rows (close) 5 5 5 5 5
Deadlift 5 5 5 5 5
Seated cable rows 8 8 8

Day4
Hammer curls 5 5 5 5 5
One-arm cable curls 5 5 5 5 5
Lying dumbbell extensions 8 8 8
One-arm behind the neck 8 8 8
Calve Raise 15 15 15 15 15
Leg extensions 5 5 5 5 5
Leg curls 5 5 5 5 5

 

[Debaser]

That is not 5 x 5. Even Needsize's 5x5, which is FAR LESS VOLUME than what you're talking about, will overtrain most. I doubt you'll make even 155, hell you could even LOSE muscle overtraining into oblivion like that. Read the DC training sticky at the top of the page.

 

[louden_swain]

I think the idea is to use the 5 x 5 program for all basic core exercises.

This includes:

Bench Presses
Squats
Deadlifts
Seated Barbell Presses
Barbell Rows

Everything else is trained at 10,8,6 or 3 x 8, or 3 x 10.

 

[Legion Kreinak2]

Yeah, Daok, I sent you a PM with my routine. If you looked you'd see I do 5x5 for one compound movement. Then, 2x8 for two accessory exercises for that bodypart. Example:

Chest
Inclined Bench Press 5x5
Inclined Dumbbell Fly 2x8
Flat Barbell Press 2x8

That's 9 sets -- all you need for chest.
9 sets: chest, back, quads
7 sets: shoulders, biceps, triceps, hams
5 sets: calves 2x/week
4 sets: abs 2x/week

 

[daok]

Ok ok I know but I am so "afraid" to loss all the work I did or do not see result that I can not make a workout with less exercices..grrrrrrrr

OK I think I'll do your workout Legion Kreinak2... if you can tell me that I will increase my bicep, tricep and chest... that what I really need to have bigger.

Thx everybody, you all cool guys

 

[st8k_lover]

Hey Doak,
I have been doing 5x5 for about 3 weeks now and the weight I use is going up with every workout .I would recomend it as a sound routine for you to try. It is one of liftings biggest failures to assume that more reps and more sets will make you grow. Sometimes less is better. I can not give you any advice about DC as I have not tried it but they only use 1 work set and are reporting good gains. I would offer this to you though
Use this board as a tool to give you better info..new ideas.. keep you motivated and most of all have a bit of fun with people who are all with one common interest... to move the iron and get bigger..

Peace

 

[daok]

cool st8k_lover thx for the feedback about 5x5

 

[daok]

OK, ok, I am confused now. I just read the DC training and it look like the opposite of 5x5 ?

DC training = 2 to 5 warmup set (light pound) and 1 to the max.

5x5 = 5 sets of 5 reps to the max each.

Tell me what I do not understand cause now I do not know who to listen...