My training has been pretty irregular for some time, I have seen some good gains but it is hard for me to stay consistent. So im going to try this, let me know what you think of this fixed format routine I made up. I tried to focus on one main lift a day for the 5x5 and then 3-4 more lifts per muscle. How’s my split, is there a more effective way to do this. Any one have any better ideas. Im totally lost and just need a consistent workout for a few months.
Monday Back/Bis
Back- lat pull down 5x5
Cable row 3x8
Pull ups 3x failure
Bis- EZ bar preacher curl 5x5
DB hammer curls 3x8
Cable curls 3x8
Overhand straight bar curls 3x8
Tuesday- cardio
Wednesday Chest/tris
Chest- Flat bench 5x5
Incline flys 3x8
Incline machine 3x8
Decline machine 3x8
Tris- skull crushers 5x5
Rope pulldown 3x8
Dips 3x15
Thursday- cardio
Friday shoulders/Legs
shoulders- military press 5x5
Front raise 3x8
DB military press 3x8
Shrugs 3x15
Legs- Squat 5x5
Leg press 3x8
Quad extension 3x8
Ham curl 3x8 |
| Reply » is this 5x5 shitty? |
I am assuming that you have read NeedSize's 5x5 thread?
http://www.steroidology.com/forum/showthread.php?t=661
1. How long have you been training for? What is your age?
2. I would definitely cut down on the number of sets that you are doing, especially for some of the muscle groups you have listed there. For example, 14 sets for biceps is WAY too many. I would choose one exercise to complete the 5x5 for and then 2 for larger muscle groups and one other for smaller muscle groups like biceps, etc.
3. I would definitely train legs before shoulders on your third day. Hit your quads and hamstrings while you are at your strongest. As well, I would do a bit more work for hamstrings. Something like stiff legged deadlifts would be good.
4. Beyond that, it looks good. Try it out for a few weeks and see how you react to it. Then you can make adjustments as necessary.
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| Reply » is this 5x5 shitty? |
20 yrs old training since junior year of high school. lifting seriousley for like 6 months.
can you explain( "I would choose one exercise to complete the 5x5 for and then 2 for larger muscle groups and one other for smaller muscle groups like biceps, etc.")
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| Reply » is this 5x5 shitty? |
For example, for your bicep workout:
Bis- EZ bar preacher curl 5x5
DB hammer curls 3x8
That's all I would do. No need for so many sets, as you had listed. You'll end up overtraining the muscle and stalling your growth.
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| Reply » is this 5x5 shitty? |
ooo got ya. thanks. i misunderstood
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| Reply » is this 5x5 shitty? |
one more question, for a monday back/bi workout for example, would it be better to do all my bi's then all my back. or do one back one bi one back ect.
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is this 5x5 shitty?