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  1. nayr01 is offline

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    Posted On:
    4/08/2009 10:34pm


     Style: Wrestling/BJJ/Fitness

    --
    Hell yeah! Hell no!

    new program help please

    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
    Day1
    Bench press bb 3x12
    skull crushers 2x20
    weighted pull ups 3x3-5
    curls 2x12
    shoulder press standing bb 3x12
    db Snatches 3x8
    Grip/ab work

    Day 2
    Squat 3-5x3x5
    Good moorings 3x12
    Lunges 3x12
    Calf raises

    Day 3
    Dips 3x3-5
    Bent over rows 3x8
    lateral raises 3x8
    shrugs 3x8
    upright rows 3x8
    Power overs 3x20

    Day 4
    Dead lift 3x5
    squat 3x12-15
    leg curl 3x12
    leg extentions 3x12
    calf raises 3x12
    Abs/grip
  2. CoffeeFan is offline
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    Certified Personal Trainer and Drinker of Coffee

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    Posted On:
    4/08/2009 11:20pm

    supporting member
     Style: SAMBO/BJJ/Judo and others

    --
    Hell yeah! Hell no!
    How are you arranging this routing throughout the week? What days are your rest days going to be on? Cardio?
  3. ArrogantBastard is offline

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    Posted On:
    4/08/2009 11:29pm


     Style: BJJ

    --
    Hell yeah! Hell no!
    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.
  4. Mr.Miyagi is offline
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    Senior Member

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    Posted On:
    4/09/2009 12:02am


     Style: BJJ/Zumba

    --
    Hell yeah! Hell no!
    Complicated weight programs scare me, stick to 5x5 and go up to the intermediate?
    Daniel: I don't know if I know enough karate.

    Miyagi: Feeling correct.

    Daniel: You sure know how to make a guy feel confident.

    Miyagi: You trust the quality of what you know, not quantity.
  5. Sakmongkol is offline

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    Posted On:
    4/09/2009 5:53am


     Style: Muay Thai

    --
    Hell yeah! Hell no!
    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.
  6. Asriel is offline
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    I'd like to leave this world like I came into it: Screaming, naked & covered in someone else's blood

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    Posted On:
    4/09/2009 5:58am

    supporting member
     Style: Muay Thai (BJJ hiatus)

    --
    Hell yeah! Hell no!
    Seriously, ditch that program and try Stronglifts. You can get the info from the site but here's the routine fyi:

    The StrongLifts 55 Program. StrongLifts 55 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.


    Workout A

    Squat 5x5

    Bench Press 5x5

    Inverted Rows 3xF

    Push-ups 3xF

    Reverse Crunch 3x12

    Workout B

    Squat 5x5
    Overhead Press 5x5
    Deadlift 1x5
    Pull-ups/Chin-ups 3xF
    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 .
    " The reason elite level MMAists don't fight with aikido is the same reason elite level swimmers don't swim with their lips." - Virus

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  7. A.D.D is offline
    A.D.D's Avatar

    Welterweight

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    Posted On:
    4/09/2009 10:12am

    supporting member
     Style: Fish Oil

    --
    Hell yeah! Hell no!
    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
  8. Teh El Macho is offline
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    Posted On:
    4/09/2009 1:13pm

    supporting member
     Style: creonte on hiatus

    --
    Hell yeah! Hell no!
    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 .
    Read this for flexibility and injury prevention, this, this and this for supplementation, this on grip conditioning, and this on staph. New: On strenght standards, relationships and structural balance. Shoulder problems? Read this.

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  9. nayr01 is offline

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    Posted On:
    4/10/2009 2:02pm


     Style: Wrestling/BJJ/Fitness

    --
    Hell yeah! Hell no!
    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?
  10. Skillful is offline

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    Posted On:
    4/10/2009 3:39pm


     Style: Jiu Jitsu

    --
    Hell yeah! Hell no!
    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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