some old guy told me to do this routine instead of another one...which is better

bmar22 · 08-15-2007, 01:29 PM

Old guy routine..

Monday
Squat= 5x5 ramp weight up to last set of 5
Bench press= 5x5 same thing
Bent forward row= 5x5 same
assistance work= 2 sets of weighted hypers and setups.

WED.
Squat= 4x5 Ramp it up
Incline or Military Press= 4X5 Ramp it up
Deadlift= 4x5 Ramp it up
assistance work= weighted situps

Friday
Squat= 4x5, 1x3, 1x8 ramp up and lower for last set
Bench Press= 4x5. 1x3, 1x8 same thing
Bent forward row= 4x5, 1x3, 1x8 same thing
assistance work= 3 sets of weighted Par dips (5 to 8 reps) 3 sets of bar curls, 3 sets of triceps extensions (8 reps)
EAT AND SLEEP.

monday and friday-
Incline Bench-4 sets
Flat Bench-4 sets
Incline DB and/or
Flies-3 or 4 sets

Skull Crushers S.S with Overhead Swings-2 sets
Pushdowns-4 sets
Overhead seated Crushers-4 sets
Dips (slow on the way down)-2 sets to failure

Tuesday and Saturday
Pulldowns Tri-set with Rows and Close Grip Pulldowns-3 sets
Barbell Rows S.S. with Dumbbell Rows-3 or 4 sets
or Deadlift

Flat Bar Curls-3 sets
Preacher Curls-3 sets
Reverse Curls or Dumbbell Curls-2 sets
Incline Curls-3 sets

Wednesday and Sunday
Millitary Press BB-4 sets
Upright Rows-3 sets
Millitary Press DB-3 sets
Side Lats SS Front Lats-4 sets

Squat-4 sets
Leg Press-3 sets
Lunges-2 sets
Calf Press-6 sets

My goal is to take 30-45 sec. rest and only be in the gym NO longer than 1 hr. and 15 at the most.

My rep range would be from 6-8 going heavy.

I plan on doing this routine for 3-5 weeks then Ill switch to a one body part a week volume for 2-3 weeks.

Added note: supplements are Optimums 100% whey protein, No Xplode, ZMA, and a MultiV.

P.s. eat clean 6x a day!

romeyjdogg · 08-15-2007, 01:31 PM

Which one do you think is better and why?

bmar22 · 08-15-2007, 01:34 PM

good question lol!

well IMO Ive always done splits and I like push/pull/legs IMO because you can really push specific muscles hard and hit them again in a few days. I guess I just like the volume better...i think..

romeyjdogg · 08-15-2007, 01:37 PM

Well how experienced are you? What are your lifts like?

bmar22 · 08-15-2007, 01:37 PM

sorry for double post but I guess a split 2x a week seems like I would get better results since Im hitting each muscle from every angle mutiple times. assuming my recovery and nutrition is on point (which it will

bmar22 · 08-15-2007, 01:39 PM

ive lifted for about 2 yrs now and when I bulked last fall/winter I gained about 10 solid lbs. My lifts are all pretty good. Im a decent sized kid but I want to get bigger and maybe ramp it up a little.

romeyjdogg · 08-15-2007, 01:43 PM

Push/Pull/Legs is a good way to go, no doubt. You could also run an upper/lower split if you want to hit everything 2x per week. The old guy's routine was the Single Factor 5x5 routine. I ran it a few years ago and got great results from it. I added a lot of strength and mass. It's up to you man.

chuckiechuck · 08-15-2007, 02:45 PM

Quote:

Originally Posted by romeyjdogg

The old guy's routine was the Single Factor 5x5 routine. I ran it a few years ago and got great results from it. I added a lot of strength and mass. It's up to you man.

x2, check out the link below for more info

http://www.geocities.com/elitemadcow...Linear_5x5.htm

Lencho · 08-15-2007, 03:57 PM

Old guy, ftw.

Dave76 · 08-15-2007, 04:19 PM

Quote:

Originally Posted by Lencho

Old guy, ftw.

Repped...

craze9 · 08-15-2007, 04:44 PM

Anyone else think the OP is messing around a bit. I.E., he knew that program is the SF 5x5? A bit of a coincidence that some random guy in a gym would give him one of the most popular programs on this board and then he races to post about it, completely oblivious to what the program really is. Also what did the old guy do, take out a pen and paper and write that all down for you in the middle of his workout? I'm skeptical.

Btw, what does ftw mean?

chuckiechuck · 08-15-2007, 04:46 PM

Quote:

Originally Posted by craze9

Anyone else think the OP is messing around a bit. I.E., he knew that program is the SF 5x5? A bit of a coincidence that some random guy in a gym would give him one of the most popular programs on this board and then he races to post about it, completely oblivious to what the program really is. Also what did the old guy do, take out a pen and paper and write that all down for you in the middle of his workout? I'm skeptical.

Btw, what does ftw mean?

It was in the back of my mind, and 2nd on the ftw.

bmar22 · 08-15-2007, 04:53 PM

it was some 70 yr old retired trainer (supposedly). He's on another forum. I had no idea what routine that was I dont know if I like it. Ive always been a split kinda guy and push/pull/legs to be exact.

oh ya what does OP mean?

for the people who has tried this fullbody 3x how did you train? weird question I know but what I mean is did you go really heavy and push to failure or.....

djansen · 08-15-2007, 04:54 PM

Quote:

Originally Posted by craze9

.

Btw, what does ftw mean?

For The Win!

bmar22 · 08-15-2007, 04:55 PM

Ive never been a big fan of 5x5. I feel it doesnt invlove mass gaining.

djansen · 08-15-2007, 04:56 PM

Quote:

Originally Posted by bmar22

it was some 70 yr old retired trainer (supposedly). He's on another forum. I had no idea what routine that was I dont know if I like it. Ive always been a split kinda guy and push/pull/legs to be exact.

oh ya what does OP mean?

for the people who has tried this fullbody 3x how did you train? weird question I know but what I mean is did you go really heavy and push to failure or.....

It is an awsome program, I am on it right now and have had the best gains i have ever had. read the link someone gave you and it will answer all your questions. and OP mean Original Poster

bmar22 · 08-15-2007, 04:58 PM

Ill read it right now. Ill post back for more discussion and probable questions lol.

bmar22 · 08-15-2007, 05:08 PM

Ok, I read the important stuff. I read the intermediate and the advanced and they just dont seem like enough volume..I mean on monday you only bench and row 1 set??? and the routine below is the ADVANCED routine! I must be confused because this doesnt seem like it would help me gain muscle.

And also, are splits kind of dying out? I mean what do you guys think of the split I posted above.

Monday Monday Monday
Squat 5x5 3x3 3x3
Bench 1x5 1x3 3x3
Row 1x5 1x3 3x3

Wednesday Wednesday Wednesday or Thursday
Squat 5x5 (10-20% < than Monday) Drop This Lift 3x3 with 70% of Monday
Deadlift 5x5 3x3 3x3
Military or Incline 5x5 3x3 3x3
Pull-ups or Chins 5x5 3x3 3x3

Friday Friday
Squat 1x5 1x3
Bench 5x5 3x3
Row 5x5 3x3

bmar22 · 08-15-2007, 05:41 PM

and what about the bodybuilders of the week on this site. all of them use splits and alot of them are pretty big. the 40 yr. olds to the teens tmost of them Ive seen use splits??? wtf?

r_graz · 08-15-2007, 06:21 PM

Quote:

Originally Posted by bmar22

Ok, I read the important stuff. I read the intermediate and the advanced and they just dont seem like enough volume..I mean on monday you only bench and row 1 set??? and the routine below is the ADVANCED routine! I must be confused because this doesnt seem like it would help me gain muscle.

You're missing the fact that you're pushing PR's constantly on the intermediate program. That 5th set is almost always an attempt to set a new PR. And 3 of the 5 sets are done with a decent percentage of your 5RM. If you don't think that gets intense after 8, 10, 16 weeks and beyond, then yes, you are confused.

The advanced 5x5 is a an absolute ass-kicker. You're doing 5x5 sets across with damn near your 5RM in compound exercises that use a huge percentage of your body musculature. I think anyone who's done it will tell you it's pretty damned intense.

No, these programs are not aimed specifically at bodybuilders, they were designed for athletes. But they will make you stronger, and if your diet supports it they will make you bigger, too.

bmar22 · 08-15-2007, 11:09 PM

thanks graz that amkes more sense. but for the sake of discussion what does anybody think about the bodybuilders of the week on this site. all of them use splits and alot of them are pretty big. the 40 yr. olds to the teens tmost of them Ive seen use splits?

bmar22 · 08-16-2007, 01:10 AM

bump

chuckiechuck · 08-16-2007, 04:52 AM

Alot of testosterone makes it easier to gain on almost any routine.

ophidian · 08-16-2007, 05:03 AM

If you want to use a split routine, you are obviously free to do so. However, the fact is that a split routine is not likely to allow you to add the same amount of weight to the bar as the 5x5. You never mentioned how much you are lifting right now so it's hard to guess how much weight you could add; as a random guess you might be able to add 40 lbs to your squat and 20 to your BP and row over a 9-12 week period, quite possibly more since you train by percentages. Combine this with strong empirical evidence that guys who lift more weight are bigger. Sure, all the big guys may seem to be doing splits, but I bet they can all squat 400+ and bench 300+. If you can lift these kind of weights, maybe a split would be appropriate, though it seems unlikely based on your stats.

Aside from that, I can tell you from experience that having only 1 max set does not feel like too little volume when you are doing it. After 6 weeks it's quite fatuiging to be doing even a single set at weights you couldn't do before.

Chris

the_muss · 08-16-2007, 06:41 AM

The old guy's routine is bad.

I don't mind the 5 x 5 program for a change but it has to be done properly. He seemed to be missing quite a few fundamental exercises/muscle groups out and squats 3 times a week??

If i were you I'd stick to your routine (its looks pretty complete) and get the "trainer" put in an OAP's home ASAP.

romeyjdogg · 08-16-2007, 07:01 AM

Quote:

Originally Posted by the_muss

The old guy's routine is bad.

I don't mind the 5 x 5 program for a change but it has to be done properly. He seemed to be missing quite a few fundamental exercises/muscle groups out and squats 3 times a week??

If i were you I'd stick to your routine (its looks pretty complete) and get the "trainer" put in an OAP's home ASAP.

Haha.........right. You obviously have no clue.

chuckiechuck · 08-16-2007, 11:27 AM

Quote:

Originally Posted by romeyjdogg

Haha.........right. You obviously have no clue.

x2

ThickAsABrick · 08-16-2007, 11:32 AM

wow, strong thread title

bmar22 · 08-16-2007, 12:34 PM

so Thick, I notice you do splits. I read your journal and it was a similar split I used over the summer. So have you always done splits or did you ever do fullbody 3x a week? Im interested to hear your opinion on the split routine or the old guys?

bmar22 · 08-16-2007, 05:09 PM

bump