im 19
squats 5x5
bench 5x5
rows 5x5
lunges 3x8
dips and pull ups 3x10
military press 5x5
deadlifts 1x5
----add triceps or bicep to tone arms
im going to do this every other day, and is it okay to do cardio with abs every other day? or should i include abs with this^.
Thanks
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Thread: rate my workout!
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04-21-2012, 06:35 AM #1
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04-21-2012, 06:45 AM #2
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04-21-2012, 06:47 AM #3
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04-21-2012, 07:03 AM #4
- Join Date: Aug 2011
- Location: Colorado, United States
- Age: 52
- Posts: 3,474
- Rep Power: 940
He doesn't HAVE to do a split. That would have him hitting his muscles only twice per week. Once per week depending on the split. With his stats and training level his recovery time will be a lot better than what a split would offer.
OP: look up Stronglifts if you like the 5X5 type of workout. Look up Starting Strength too as it is probably the simplest setup for your goals and might give you the most optimal results.
The main difference between these programs and the one you posted is the these programs have been tweaked with all the little details in mind. They are optimized for the best results. You can run yours or you can run one close to yours that has had all the little problems fixed already.
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04-21-2012, 08:16 AM #5
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04-21-2012, 08:24 AM #6
- Join Date: Feb 2012
- Location: Brighton, East Sussex, United Kingdom (Great Britain)
- Age: 39
- Posts: 4,673
- Rep Power: 11138
Have you tried doing lunges after 5x5 squats? I don't envy you there, your glutes will hate you. And if you deadlift last, your not gonna progress as well. It's a demanding exercise and if your tired, it's wasted. Musikguy gave you good advice. I personally couldn't handle all that volume while giving 100%.
Powerlifter 160/100/195/455kg @ 91.55
137.5/97.5/195/430kg @ 82.7
Boxer 5-1
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04-21-2012, 11:00 AM #7
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04-21-2012, 11:05 AM #8
- Join Date: Aug 2011
- Location: Colorado, United States
- Age: 52
- Posts: 3,474
- Rep Power: 940
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04-21-2012, 11:11 AM #9
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04-21-2012, 11:28 AM #10
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04-21-2012, 12:31 PM #11
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04-21-2012, 03:12 PM #12
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04-21-2012, 03:55 PM #13
OP: Don't say the word tone ever again. Don't even think it. Doing extra exercises for a body part won't "tone" it more, and while we're at it, spot reduction of fat can't occur.
I don't like the lunges. If it were me, my ideal beginner lower body exercise combination would be squats + SLDL. I don't think dips are necessary yet when you're already benching and pressing, perhaps later when your body needs more volume. I was never a fan of Strong Lifts 5x5 for beginners, and I feel like 3x5 or 4x5 would be better than 5x5 for beginners.
That's it. It's mostly fine otherwise.
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04-21-2012, 06:14 PM #14
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04-21-2012, 06:16 PM #15
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04-21-2012, 07:07 PM #16
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04-22-2012, 10:33 PM #17
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04-22-2012, 10:56 PM #18
Hey there!
It is a great workout in that you've addressed some very great 'mass builders'. This is my opinion (and I see many others as well), that doing these exercises in one pop is difficult and may result in: 1)Straining muscles, 2)Lack enough concentrated energy for each and 3)Boredom with the program. I am really basing this off of your weight (and age...guessing you are young). You need time to acclimate to these powerful exercises, and I think by doing the same program you are missing out on some other important exercises and body parts (calves). You have to address what you want to do with the program, as this seems more like a powerlifting regime and not one that would produce healthy muscle growth. Theres nothing wrong with powerlifting, its just that it is a progression...you need to build up it that.
If you go every other day, why not try to make a point in going 4 days/week and spliting up the load. Check out the great 4 day/week programs on the site...I also have made up 3,4, and 5 day programs on my bodyblog.
I understand there are all types of opinions and programs. Best thing...maybe do this program and see how it goes. And, if after a period of time you want to try something new...than hop unto that and see where it takes you. With training, it is about getting in there and doing it. You will learn as you train what is good for you as we are all different people with different backgrounds and different goals. Just keep an open mind...and train safely!!! Not too much weight, stretch, warm-up and all that jazz.
Hope this helped!
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