Posted On:4/08/2009 10:34pm
So after two month or so of doing two months of strong lifts basic 5x5
im switching to this program my goals are size and strength i was just wondering what you guys thought. Im open to any suggestions but please remember my goals are size and strength. Im hoping to gain alot of weight and am eating alot of food.
Sets x Reps
Bench press bb 3x12
skull crushers 2x20
weighted pull ups 3x3-5
shoulder press standing bb 3x12
db Snatches 3x8
Good moorings 3x12
Bent over rows 3x8
lateral raises 3x8
upright rows 3x8
Power overs 3x20
Dead lift 3x5
leg curl 3x12
leg extentions 3x12
calf raises 3x12
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Posted On:4/08/2009 11:20pm
Style: SAMBO/BJJ/Judo and others
How are you arranging this routing throughout the week? What days are your rest days going to be on? Cardio?
Posted On:4/08/2009 11:29pm
Based on that routine, I believe you should stick with stronglifts 5x5.
Most people here will tell you to stay away from all those isolation exercises and stick to compound movements, which is what stronglifts is all about.
Posted On:4/09/2009 12:02am
Complicated weight programs scare me, stick to 5x5 and go up to the intermediate?
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Posted On:4/09/2009 5:53am
Style: Muay Thai
You will struggle to make any strength gains of this program, not enough recovery and too much volume. Size, well if you have good genetics and eat well you might make some gains of this program. My bet though is that you make no real size gains, just a slight increase from nurtrient loading, and that this program will have you spinning your wheels for a couple of months making no progress at all.
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Posted On:4/09/2009 5:58am
Style: Muay Thai (BJJ hiatus)
Seriously, ditch that program and try Stronglifts. You can get the info from the site but here's the routine fyi:
The StrongLifts 5×5 Program. StrongLifts 5×5 is a full body strength training program that includes weight lifting & body-weight exercises. These will work each muscle of your body and build a strong, proportionate physique.
Bench Press 5x5
Inverted Rows 3xF
Reverse Crunch 3x12
Overhead Press 5x5
Prone Bridges 3x30sec
Alternate workout A & B each session. Most people train Mo/We/Fr or Tu/Th/Su or Sa/Tu/Th. Always take at least 48 hours rest between 2 workouts. Alternate Pull-ups & Chin-ups each workout B.
Do 5 sets of 5 reps with the same weight on all exercises. Deadlifts is only 1 set of 5 reps. Do 3 sets until failure on body-weight exercises: 3 sets of as many reps as you can do with good technique.
Last edited by Asriel; 4/09/2009 6:00am at .
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Posted On:4/09/2009 10:12am
Style: Fish Oil
If you are dead set on doing a different program despite people telling you to stick with the one you are doing you might like to give this one a try: http://www.defrancostraining.com/art...rds-part1.html
Posted On:4/09/2009 1:13pm
Style: creonte on hiatus
He tried StrongLifts 5x5 for two months.
nayr01, if you are going to be jumping from one program to the next every two instead of sticking to it for 4-6 months minimum (and sometimes 12 months), you are not going to get anywhere regardless of the program you want to use.
Now, if you are going to ditch StrongLifts to another program because your goals are size and strength, you better have a strong physical foundation already and you are ready to take it to the next level... and I hope you have come to this conclusion in an objective manner.
As for your new program, too much isolation and the split is not granular enough to allow you to work 4 days back to back. If you are intent in going for it, take a day of rest between your 2nd and 3rd workout days.
Also, ditch the skull crushers. Use tate presses, narrow grip bench presses or cable pull downs instead.
And do snatches at the beginning of your workout, not after.
-- edit --
Or if you want to try a 4-day workout plan, then use a Westside program like DeFranco's WS4SB. But put a day in between to rest. Don't try to workout 3-4 days back to back (not unless you are doing a bodybuilding program with a split granular enough to do so.)
Last edited by Teh El Macho; 4/09/2009 1:15pm at .
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Posted On:4/10/2009 2:02pm
ok ill stick to strong lifts for a few more months but instead of doing push ups i have been doing dips and instead of the body weight rows i have been doing db rows is this alright?
Posted On:4/10/2009 3:39pm
Style: Jiu Jitsu
I personally think you should stick with the program if you're gonna be on it. That being said, I've certainly heard of worse substitutions than dips for pushups. I love the inverted rows though, definitely better in my mind than (bent-over I assume) dumbbell rows.
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