Advanced BBs please critque my routine

[Goby 1]

Hi all,

Since there is so many different routines out there it can get confusing after awhile. I am not a beginner to this game, but everyone needs to hear if what they're doing is good once in awhile.

I already have a soild foundation and i just want to gain a lean 5+ pds of muscle. I havent really worked on compounds in yrs due to injuries, but i have just started to add them now. So heres my routine and be honest too.

current
6'2
235-240
14-15% BF
arms 18+"
legs 26"
calves 17+"

Monday: chest/back
BB press 5x5
DB incline 2x10-8
DB Pull-overs 1-3x10
Pull-downs 3-4x10-8
T-Bar Rows 3-4x8-6
Deadlifts 1x5 or lower back ext. 1-2x10-8

Tues: Armz/Forearmz
DB standing curls 3x10-6
Close Grip bench 3-4x10-6
Incline DB curls 2x10-8
DB over head ext. 2x10-8
Low cable curl 1x10-8
Reverse push downs 1x12-10
Wrist curls 2x10

Wed: Off

Thurs: Legs/Calves
Step mach w/ cables (hip is fuked up)
Leg ext. 3-4x12-10
Leg curls 2x10
Smith mach calve raises 3x15-12
Crunches 2-3x12-10
Cardio

Friday: Shoulders
Bench 5x5 (optional)
DB rear delts 2-3x10
Standing press 5x5
DB seated press 1x10-8
seated side DB raises 2-3x10-8
srugs 2-3x15-12

Sat: Off

Sun: Off

[bigcityboy]

Originally Posted by Goby 1

Hi all,

Since there is so many different routines out there it can get confusing after awhile. I am not a beginner to this game, but everyone needs to hear if what they're doing is good once in awhile.

I already have a soild foundation and i just want to gain a lean 5+ pds of muscle. I havent really worked on compounds in yrs due to injuries, but i have just started to add them now. So heres my routine and be honest too.

current
6'2
235-240
14-15% BF
arms 18+"
legs 26"
calves 17+"

Monday: chest/back
BB press 5x5
DB incline 2x10-8
DB Pull-overs 1-3x10
Pull-downs 3-4x10-8
T-Bar Rows 3-4x8-6
Deadlifts 1x5 or lower back ext. 1-2x10-8

Tues: Armz/Forearmz
DB standing curls 3x10-6
Close Grip bench 3-4x10-6
Incline DB curls 2x10-8
DB over head ext. 2x10-8
Low cable curl 1x10-8
Reverse push downs 1x12-10
Wrist curls 2x10

Wed: Off

Thurs: Legs/Calves
Step mach w/ cables (hip is fuked up)
Leg ext. 3-4x12-10
Leg curls 2x10
Smith mach calve raises 3x15-12
Crunches 2-3x12-10
Cardio

Friday: Shoulders
Bench 5x5 (optional)
DB rear delts 2-3x10
Standing press 5x5
DB seated press 1x10-8
seated side DB raises 2-3x10-8
srugs 2-3x15-12

Sat: Off

Sun: Off

Are You happy with the gains You've made with this routine? If so keep on using it.
If in the case You are not happy with this routine change it.

[Goby 1]

I dont know yet. I just started it a week or two ago, but i didnt get the results like i want lately. I guess i got a little mixed up cuz all i hear about is this 5x5 stuff. A lot of people knock the iso stuff, but i am not a beginner so i guess can stick with them. I think i over read all these different programs and messed myself up.

[ragnatang]

Originally Posted by Goby 1

Hi all,

Since there is so many different routines out there it can get confusing after awhile. I am not a beginner to this game, but everyone needs to hear if what they're doing is good once in awhile.

I already have a soild foundation and i just want to gain a lean 5+ pds of muscle. I havent really worked on compounds in yrs due to injuries, but i have just started to add them now. So heres my routine and be honest too.

current
6'2
235-240
14-15% BF
arms 18+"
legs 26"
calves 17+"

Monday: chest/back
BB press 5x5
DB incline 2x10-8
DB Pull-overs 1-3x10
Pull-downs 3-4x10-8
T-Bar Rows 3-4x8-6
Deadlifts 1x5 or lower back ext. 1-2x10-8

Tues: Armz/Forearmz
DB standing curls 3x10-6
Close Grip bench 3-4x10-6
Incline DB curls 2x10-8
DB over head ext. 2x10-8
Low cable curl 1x10-8
Reverse push downs 1x12-10
Wrist curls 2x10

Wed: Off

Thurs: Legs/Calves
Step mach w/ cables (hip is fuked up)
Leg ext. 3-4x12-10
Leg curls 2x10
Smith mach calve raises 3x15-12
Crunches 2-3x12-10
Cardio

Friday: Shoulders
Bench 5x5 (optional)
DB rear delts 2-3x10
Standing press 5x5
DB seated press 1x10-8
seated side DB raises 2-3x10-8
srugs 2-3x15-12

Sat: Off

Sun: Off

Looks good...if your hip permitts, i would add more sets to your deadlifts.

[Goby 1]

dude its kind of on and off with the hip problem. So i cant really do squats or leg press which really suckz, but i can try to add a little to the deads.

thnx

[jsheppard1]

Just a couple of things that might help you out.

Don't be afraid to hit some higher reps. You have to work both your fast and slow twitch muscles if you want to trigger growth. About every 6 weeks, do all of your excersises in the 15-20 rep range.

On leg days, hit up some squats and leg press (if your hip permits it). You'll get much better results than from step ups, extensions, and curls.

The 5X5 bench method is good to employ every once in a while to stimulate growth and make strength gains, but you want to press in the 8-12 range to get a good combo of strength and size.

Just a couple of helpful words, I'm sure others will agree/disagree.

[Goby 1]

thanks dude. heres to ur rep.

[craze9]

Since you mentioned 5x5, even though you can't do the squats, you may want to try using a 5x5 approach to bench. I know you do 5 sets of 5 reps for bench, but I imagine you are doing sets across.

Instead, you could try ramping up to a top set of 5 on monday in 10% jumps, and then bench again on Friday. So say your 5 rep max is 200, on Monday you would do a set of 5 at 120, 140, 160, 180, and 200. On Friday you'd do the same first 4 sets as monday, then a heavier triple, and then a set of 8 at the third weight from Monday. So in this case, sets of 5 at 120, 140, 160, 180, a triple at 205, and finally a set of 8 at 160. On the next monday you'd ramp up to a set of 5 at 205.

This system works really well for strength gains in my experience and lots of other people on this forum. It never hurts to boost your strength, and it may help you get through a plateau.

More info on 5x5: http://www.geocities.com/elitemadcow...nts_thread.htm