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03-29-2006, 05:24 AM
| #1 (permalink) |
| Banned Rank: New Member Join Date: Mar 2006
Posts: 11
|  Is this a good Workout. I am trying to gain muscle mass,do u guys think this would be a good workout. Monday & Thursday A-1: barbell bench press A-2: bent over row B-1: barbell curl 2x5 B-2: skull crusher or triceps pushdown 2x5 Tuesday And Friday B-1: barbell squat B-2: glute/ham raise Seated calf raise 2x5 Turkish Get-up 2x5 l,r (left and right) |
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03-29-2006, 06:41 AM
| #2 (permalink) |
| Rank: Light Heavyweight Experience: 3-5 Years  Join Date: Aug 2005 Location: Trinity University, San Antonio, Texas
Posts: 3,832
Gender:   | uuummm..... what are the set rep combos for the other lifts...? is everything 2x5...? isnt this similar to Mike Mahler's 5x5...? |
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03-29-2006, 05:59 PM
| #3 (permalink) | |
| Moderator Rank: Light Heavyweight Experience: 7-10 Years  Join Date: Mar 2005 Location: CA
Posts: 4,106
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Monday A-1: barbell bench press A-2: bent over row B-1: barbell curl 2x5 B-2: skull crusher 2x5 Tuesday B-1: barbell squat B-2: glute/ham raise Seated calf raise 2x5 Turkish Get-up 2x5 Thursday A-1: Incline bench press A-2: Pullups or Pulldowns B-1: Dumbbell Curls 2x8-12 B-2: Dips 2x8-12 Friday B-1: barbell squat B-2: SLDL (stiff leg deadlifts) Donkey calf raise 3x15-20 Turkish Get-up At least this way you won't be doing the same thing. Different exercises that work the same muscle will work them on different planes. Over time you'll eventually add in a few more exercises here and there. What's your rep range for the squats and bench? An idea that can keep you progressing could be to switch up the rep ranges for these big compounds every 1-2 weeks. For example, start with 2x12, 3x8, 4x6, 5x5, 6x4, ect. All these are hovering around 25 reps or so. Also, your arms should be worked with at least 8 reps. I prefer 12 reps. Just throwing some stuff out there. | |
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03-29-2006, 06:05 PM
| #4 (permalink) |
| Moderator Rank: Light Heavyweight Experience: 7-10 Years Join Date: Mar 2005 Location: CA
Posts: 4,106
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Gender: | Here's a fairly decent program made by FI that seems good for a beginner/intermediate lifter. This was the program I was thinking about. Week 1: 3x12 Week 2: 3x10 Week 3: 3x8 Week 4: 4x6 Week 5: 5x5 Week 6: 6x4 * Will do these reps on all lifts. * Will repeat the cycle after you finish the 6th week. Lower Upper off Lower Upper off off Upper Day 1: - Bench Press - Close Grip Bench - Military Press (standing) - Pendlay Row Lower Day 1: - Deadlift - Front Squat Squat - Goodmorning - Barbell Shrugs Upper Day 2: - DB Bench - Incline Bench - Plate Raise - Pull-Up w/ weight Lower Day 2: - Squats - SLDL - Reverse Hyper/or Dimel Deadlifts - Dumbell Shrugs Rest Periods- 45-120seconds between sets. |
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04-03-2006, 02:10 PM
| #6 (permalink) | |
| Rank: Lightweight Experience: 3-5 Years  Join Date: Nov 2005
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04-03-2006, 04:52 PM
| #7 (permalink) | |
| Moderator Rank: Heavyweight Experience: 7-10 Years  Join Date: Jul 2005
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04-03-2006, 05:16 PM
| #8 (permalink) |
| Moderator Rank: Light Heavyweight Experience: 7-10 Years Join Date: Mar 2005 Location: CA
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Gender: | Damn, you guys are good. To answer the question, in my opinion, traps are a muscle I like to pair on lower days with. Doing something like power shrugs, it really smokes your lower back. On upper days your gripping power diminishes while doing back exercises like rows and weighted pullups. Doing shrugs on lower days keeps your forearms fresh to grip the heavy shit. Another point to make is that a lot of people, including myself, view lower days as anything from the lower back down versus just strictly legs. That's also why I like to do heavy abs work on lower days since squatting and deadlifting really also strengthen your core. Last edited by Darkhorse; 04-03-2006 at 05:24 PM. |
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04-03-2006, 08:15 PM
| #10 (permalink) | |
| Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005
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