new program help please

[nayr01]

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

[CoffeeFan]

How are you arranging this routing throughout the week? What days are your rest days going to be on? Cardio?

[ArrogantBastard]

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.

[Mr.Miyagi]

Complicated weight programs scare me, stick to 5x5 and go up to the intermediate?

[Sakmongkol]

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.

[Asriel]

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.


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.

[A.D.D]

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

[Teh El Macho]

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.)

[nayr01]

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?

[Skillful]

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.