5x5, time for some change?
 

Hi,

My names Chris and and im not from US so sorry if i make some mistakes. English is not my native language.

I'm 23 years old and stated working out like I'd say 15 month ago. First 7 months was really bad tho, I had really bad workout routine and my diet wasn't good. Now its getting better.

Last 4(?) or even 6 month I've been using 5x5 routine. It looked like that:

M:

Squat 5x5
Bench 5x5
Pendley Row 5x5

+cruls/dips superset - 3-4 sets

W:

Squat 4x5
Inclide Bench 4x5
Dead lift 4x5

+ chinups, +somthing for shoulders
F:

Squat 4x5 1x3 1x8
Bench 4x5 1x3 1x8
Pendley Row 4x5 1x3 1x8

+cruls/dips superset - 3-4 sets

Yea I've done like nothing for ABS, sometimes worked out at home.

I was starting with light weight and last set was max set for a day, was trying to add like 5lbs every week.

The biggest prolem with this wokout is that I've been using it for so long. Also I think my shoulders are'nt looking good atm.

What routine would you recommend? I'm working on my diet every day, and really want to bulk up and gain some musscles in next 6 month.


I think I prefer FBW routines, but maybe split is fine also, thing is, when did split my diet was bad, so can't really say if my workout was bad.


One more thing that's really important. How much should I sleep everyday. I guess here's a prob too. Now I'm not really happy with my progress, but I sleep like 4-5,5hr on av. Is sleeping very important as well, how long should I sleep?

Thanks for replyes, If you have any other questions fell free to ask.

peace

Tri-Phase training is good. Not well known but worked great for me. Just search for it on Google, you will find it.

At least 8 hours of sleep would be best, muscles only grow while you sleep. I'd throw in more for shoulders, military press is a lift I consider essential along with the dead lift, squat, and bench press. Also, those 4 big lifts cover your abs pretty well if your lifting heavy. I personally have a similar routine and the 5X5 is more for strength. Doing sets with 8-12 reps is better for gaining mass. I'm no expert on this stuff though, hopefully someone with more knowledge can assist you better.

Thanks for answers. Would try this tri phase workout, seems really good.

Will try to sleep longer during that time and also will work on my diet, will let you know if I make any progress during that time.

Sounds good. Start a workout journal on the forum if you would like.

OK, started it, hope I'll be updating often.

It's not a bad routine you've got going there. I agree with the guy that said if you are looking for mass then it could be optimized a little more with slightly higher reps. Though, you will gain mass with this routine if you're eating right.

Keep your diet clean with lots of protein and just keep increasing the calories until the weight starts coming on.

Hit the weights hard and sleep as much you can afterwards. I try to get 8hr/night. Its not always possible but 4-5 is definitely low.

IW