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n5pMIUT66mU

6'0 174lb, 225lb squat.

i've been lifting for just over 2 years and my 1rm's are:
243 bench
238 squat (sucks i know)
305 deadlift
148 ohp

my main focus is to build muscle mass, not strength, so i figured a 5 day...

so if i want to continue to do a 1 body part a day split, should i dump the 5x5 for a 4x7 or something?

I would 5x5 the following once a week, all sets at the same weight:
overhead press
squats
dead lifts
flat bench press


and do a 12/10/8/6 (or fail) pyramid for everything else.

Split...

take a week off from lifting maybe?

doesn't standing OHP make you work your core more than if you're seated?

i think the rule is 1 inch per 15 pounds of body mass gained.

I might start doing 2 bodyparts a day soon, but want to try the split I posted out for 4-6 weeks and see how my gains are. I just wanted to make sure I wasn't over or underworking the muscle groups...

I don't really use dumb bells because of a permanent arm and shoulder injury. My stabilizer is weak as ****, so the barbell helps balance the weight more.

As for my routine, I didn't post it in...

PLEASE RESPOND lc

2 years, but i half assed the last 6 months, and i'm working my way back up now. below is the original split i created, but i feel like i'm getting burned out before i can finish my exercises, so i'm...

5x5 flat bench (all sets at same weight)
3x5 decline bench (all sets at same weight)
2x5 incline bench (all sets at same weight)
2x10 bent arm fly machine (all sets at same weight)

if not, what...

why not just 5x5 incline/flat/decline bench where once you can do all 25 reps at the same weight, you go up 5 pounds?

each plate is 45 pounds. so 4 plates (45x4) + the 45lb on each side of the bar, plus the 45lb bar itself. so a 4 plate deadlift is 405lb

yeah i do all the sets for each exercise at the same weight (excluding one warm up set), and if i can complete all sets and reps for that exercise, i add 5 pounds the following week.

i've been working out for 2 years now.. i kinda half assed the last 6 months and am just getting back into shape. i can hit those numbers in a month. :o

here is what i've come up with:

legs
5x5 bb squat
4x10 standing calf raise
3x5 leg press
5x5 romanian dead lift

chest
5x5 incline bench

would 4x7 be better for non barbell exercises?

leg day
5x5 barbell squats
4x10 standing calf raise
5x5 leg press
5x5 romanian dead lift

chest day
5x5 incline bench press
5x5 flat bench press
5x5 decline bench press

You're more like 14-15%. Either way, great job!