What do you think of this for strength?

[CCtheBEAST]

I'm hoping to see what you all think about this routine. Looking to build some strength without getting too bored with it going to basic. Looking forward to your replies! (currently 26 years old, 6', and ~200 lbs)

Legs
Barbell squats 5x5
Leg press (wide stance) 5x5
Leg extensions 5x5
Hamstring curls 5x5

Chest
Decline barbell bench press 5x5
Incline barbell bench press 5x5
Incline dumbbell press 5x5
Incline dumbbell flies 5x5
Cable crossovers 5x5

Shoulders/tris
Seated barbell press 5x5
Seated dumbbell press 5x5
Dumbbell side raises 5x5
Dumbbell front raises 5x5
Lying overhead triceps extensions (ez curl bar) 5x5
Seated overhead dumbbell extensions 5x5
Reverse grip cable pulldowns 5x5
Rope cable pushdowns 5x5

Back
Bent over barbell rows, overhand grip 5x5
Close grip lat pulldowns 5x5
Dumbbell row 5x5
Seated reverse grip cable rows, wide grip 5x5
Standing or seated calf press 5x5
Standing or seated calf press pigeon toe stance 5x5
Standing or seated calf press with toes pointed out 5x5

Traps, bis, power
Hang cleans 5x 5, 5, 3, 1, 1
Barbell shrugs 5x5
Dumbbell shrugs 5x5
Deadlifts 5x 5, 5, 3, 1, 1
Barbell curl 5x5
Preacher curl 5x5
Seated dumbbell curls on incline bench 5x5

[NZninja101]

Ok... So there are a few things to address here.


The way to get strong is to use a rep range which is an appropriate compromise between practice/experience/honing your CNS with heavy loads, and using light enough weight to promote hypertrophy which has a very significant effect on strength. 5 reps just happens to be a good compromise hence why it's a big thing on novice programs. Your avi is pretty hard to see but you look reasonably lean and you're 200lb - which would mean you're not a novice. And when you're not a novice, you really don't want to be doing a program which doesn't have any variety over time in the rep range/1 rep max percentage. I'd strongly suggest reading up on Linear Periodization and also conjugate periodization as the two ways essentially to change the stimulus to promote adaptation, and not stagnation.



Now the whole problem with your program is that different exercises are not suited to the same rep range. Isolation movements, like curls, or tricep isolation, or shoulder isolation, or leg isol... Almost all isolation, frankly, it's just not that productive to go that heavy. There are three reasons for this that I can immediately recall. First is your joints. They're going to feel like crap relatively doing 5 rep sets. You'll be able to train harder, do more work and recover better from higher reps, period.

Secondly: It's harder to maintain form with heavier weight on isolation movements. This is anecdotal. Lots of people will say this. Maybe if you chose the perfect weight, focus really hard and be vigilant then it won't be an issue, but I'm just saying, it's a negative and it tends to get the best of people.

Another reason why it's not ideal is that, 'strength', is largely a skill thing. Squats, bench press, deadlifting, is relatively technical, and as well as having the muscle mass, it's advantageous for strength to use relatively heavier weights because of the whole skill component. Leg extensions aren't technical. Leg curls aren't technical. Curls aren't, either.

Sliding this last point point into the others: Train your isolations with more than 5 reps. Your joints will thank you, you'll accumulate more volume in less sets, more metabolic fatigue, your form will be more easily maintained, AND if you feel so inclined to go heavy just to know you can, you'll do fine.


Also try to train each muscle more than once a week.