Good Mass/Strenght Routine???

[Hardgainer_19]

Just started this routine about 2 weeks ago. Heard it supposed to give good/fast gains compared to routines with more isolated exercises. I'm just trying to gain strenght and mass all round. Will add in some isolated exercises if I notice body parts lagging. It goes something like this

Mon/Wed/Fri

Day 1

Squat - 5 x 5
Bench Press - 5 x 5
Barbell Row - 5 x 5
Dips - 3 x failure

Day 2

Squat - 5 x 5
Over-head Press - 5 x 5
Deadlifts - 5 x 5
Chin/Pull-ups (Rotate Between) 3 x failure

Just wondering if this is a fairly good routine? I'm just worried about doin squats 3 times a week. Was told that doing squats releases the mose growth hormone but still worried that this may be too much.


Any comments welcome.


thanks

[SplashN96]

You are very brave to be squatting 3 times a week, usually after my squat day I'm walking around like Frankenstein who just got out of prison for 2 days... As for the 5x5 I recently started doing these and they seem to build good mass, especially on bench (which I like to switch up with 5x5 and 5x3) Good luck with this but I believe squatting once or twice a week max is sufficient.

[TheStender]

Originally Posted by Hardgainer_19

Just started this routine about 2 weeks ago. Heard it supposed to give good/fast gains compared to routines with more isolated exercises. I'm just trying to gain strenght and mass all round. Will add in some isolated exercises if I notice body parts lagging. It goes something like this

Mon/Wed/Fri

Day 1

Squat - 5 x 5
Bench Press - 5 x 5
Barbell Row - 5 x 5
Dips - 3 x failure

Day 2

Squat - 5 x 5
Over-head Press - 5 x 5
Deadlifts - 5 x 5
Chin/Pull-ups (Rotate Between) 3 x failure

Just wondering if this is a fairly good routine? I'm just worried about doin squats 3 times a week. Was told that doing squats releases the mose growth hormone but still worried that this may be too much.


Any comments welcome.


thanks

Is this supposed to be the Starting Strength program? If so, you've kind of mangled it. Read the sticky.

http://forum.bodybuilding.com/showthread.php?t=998224

[soxfan0423]

I would be dead within a month if I had to squat 3x per week.

[GetStrong84]

Its a good program. 5 by 5's will increase your strength really well. Just make sure that when you can get all 5 sets of 5 you UP the WEIGHT. Also 3 times a week is to much. This should be a power workout, low volume heavy weight..3 times a week on squats and deadlift with heavy weight isn't neccessary and probably not as beneficial.
This is a good program though...I would do it Mon.Tues. wed-rest, then hit it thurs,fri. rest sat and sunday.
eat like a mo fo so your strength will increase. unless you are packed with mass isolation excercises arent neccessary

[Hardgainer_19]

AverageJOE - Hahaha yah i'm with you on the frankenstein walk. I did squats yesterday and i'm pretty soar today and I usually dont feel the full effects till the second day.

TheStender - I actually didn't get this workout from this site. A buddy of mine passed it on to me. Hes been using it with good results. His gains have been about double compared to his buddy who has been using the "typical" routine ie) 3x10. Thanks for the link, definatly going to check it out.

soxfan0423 - Thats exactly what I thought goin into this routine. I'm used to doing squats once a week and i was soar for a good couple days.

I guess i'll see how tomorrows workout goes and take it from there. I also have downloaded the "bulking for ectomorphs" from scivation books and the routine in there looks good. Was thinking of trying that after a few months, if not longer, of getting my strenght up.

[Hardgainer_19]

GetStrong84 - If I trained Mon/Tue, Wed-Off, Thur/Fri, I would be squating 4 times a week then? Or alternate between squats/deadlift. Mon-Squat, Tues-Deads, and so on?

[GetStrong84]

Originally Posted by Hardgainer_19

GetStrong84 - If I trained Mon/Tue, Wed-Off, Thur/Fri, I would be squating 4 times a week then? Or alternate between squats/deadlift. Mon-Squat, Tues-Deads, and so on?

alternate between squats and deadlifts, right.

[Hut*Hut]

Originally Posted by soxfan0423

I would be dead within a month if I had to squat 3x per week.

not if you varied the intensity or were so weak that it only took 2 days to recover from a full bore work out

To the OP - that's basically an SS variation but you've taken it upon yourself to add 2 extra sets to everything. It's 3x5 for a reason.