What would you add to this workout

[handegg]

Squat 5x5
Rows 5x5
Bench 5x5
DB Shrugs 3X35
DB over head press 4 X 7

[NGV22]

i would swap shrugs with either stiff leg deads or romanian deads

[SuffolkPunch]

I would do an existing 5x5 routine that has deadlifts in the rotation.

I would also do BB shrugs, not DB shrugs - since you can use a more meaningful weight that way.

[handegg]

I would do an existing 5x5 routine that has deadlifts in the rotation.

I would also do BB shrugs, not DB shrugs - since you can use a more meaningful weight that way.

whats wrong with this workout?

[Wildtim]

whats wrong with this workout?

You are re-inventing the wheel, poorly.

[handegg]

You are re-inventing the wheel, poorly.

I've been seeing some good results, but why poorly can u explain what it's missing?

[Wildtim]

How often do you add weight, what do you do for a stall?

You have no exercises for the lower back or hamstrings and are wasting time doing a trap isolation exercise.

In only five exercises you are doing things you don't need to and you have completely ignored some very important things.

[handegg]

How often do you add weight, what do you do for a stall?

You have no exercises for the lower back or hamstrings and are wasting time doing a trap isolation exercise.

In only five exercises you are doing things you don't need to and you have completely ignored some very important things.

i add weight every week, when I stall i work on that weight until I am able to add weight again. due to a back injury i can not deadlift, why should I remove the shrugs? im confused

[Wildtim]

You know shrugs load your spine in exactly the same way as deadlifts right?

If your back is to injured to deadlift you probably shouldn't squat either.

What does your doctor say?

[handegg]

You know shrugs load your spine in exactly the same way as deadlifts right?

If your back is to injured to deadlift you probably shouldn't squat either.

What does your doctor say?

he just said to stay away from those kind of lifts. (deadlifts) i'm just disappointed you called this a poor workout when I have been seeing results from it. is there anything I should add other than deadlifts to make this a less poor workout

[SuffolkPunch]

They are all good exercises but that doesn't really constitute a program. Deadlifts are a very similar movement to back squats BTW - unless your doctor is an experienced lifter, he doesn't know what he is talking about. Most doctors don't and will just tell you not to do the thing that hurts. I am not saying you should train through pain but I am saying that the only way to make a weak vulnerable muscle strong and resilient it to train it. You can start doing this with high reps and low resistance long before it is fully repaired if you are careful.

[aMintGram]

he just said to stay away from those kind of lifts. (deadlifts) i'm just disappointed you called this a poor workout when I have been seeing results from it. is there anything I should add other than deadlifts to make this a less poor workout

You'll improve anything if you do it consistently. You would make more progress by altering it.

[davisj3537]

i'm just disappointed you called this a poor workout when I have been seeing results from it.

Just because it works doesn't mean it is good. You could do an absolutely TERRIBLE routine and still see results when you are new to lifting. Your body's natural response to exercise is to grow.

With that said, you can be using your time more efficiently. There are sticky threads that explain why this routine is poor. In general you'd be best off reading all the stickies in each subforum before posting in it. They answer common questions and cover topics that people get tired of discussing.

Your thread is no different than most other critique my program threads. Without reading a single thing, I could respond with "you'd be better off just running a proven routine" and I'd be right probably 19 out of 20 threads, especially with beginners.

Don't get your feeling hurt as this is an assumption. From the way you talk it doesn't sound like you've been to the doctor. When I'm injured I know exactly what the issue is, how to fix it and what to avoid after leaving the dr and sometimes before the apt. You are talking extremely vaguely about your back like you have no clue what the deal is. Stop making excuses and get as much medical attention as needed to fix the issue.


Edit: An OP's thread complaining about the current thread is always fun to read http://forum.bodybuilding.com/showth...post1214827401

[LostLlama]

They are all good exercises but that doesn't really constitute a program. Deadlifts are a very similar movement to back squats BTW - unless your doctor is an experienced lifter, he doesn't know what he is talking about. Most doctors don't and will just tell you not to do the thing that hurts. I am not saying you should train through pain but I am saying that the only way to make a weak vulnerable muscle strong and resilient it to train it. You can start doing this with high reps and low resistance long before it is fully repaired if you are careful.

"Deadlifts are a very similar movement to back squats BTW" No they're not.

[SuffolkPunch]

"Deadlifts are a very similar movement to back squats BTW" No they're not.

Extension of the hip and knee? Different emphasis certainly.

The point is that they both stress lower back. I have tweaked my lower back more often doing squats if anything - probably because of the inertia of the weight held at shoulder height.

[kanis999]

"Deadlifts are a very similar movement to back squats BTW" No they're not.

The way I do them they are. When the mod asked where OP's hamstring and low back movements are, I immediately though 'squats'.

Squats work my glutes, hamstrings, and low back way more than they work my quads, but that's because I've adopted low bar.

[LostLlama]

Extension of the hip and knee? Different emphasis certainly.

The point is that they both stress lower back. I have tweaked my lower back more often doing squats if anything - probably because of the inertia of the weight held at shoulder height.

Yes, sir. Hinge movement versus flex movement. Very different not only in feel but also in application. Word?