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john917v 05-31-2008 08:12 PM

Does my workout seem acceptable?
 
Could you guys take a look at my WO plan, and give me some pointers? Here is my 3-day layout, all are done using the 5x5 technique in supersets, which alternate between pulling and pushing (for torso).

Torso day (Monday)
T-bar rows/benchpress
JS rows/hammerpress
One-arm rows/deadlifts
Good mornings/chinups and rack pullups when I can't do any more

For legs (Thursday)
Squats/deadlifts
Leg press (about 2x as heavy as squat)/lunges

For Cardio, I run once a week, for 2 miles, using the HIIT method, and I'll do a trail run for about .75 mile, as well as a few laps around the pool. Are there any pointers/things you feel I should change?

Thanks in advance.
-John

Cradler 05-31-2008 08:15 PM

What are your goals?

john917v 05-31-2008 08:23 PM

To get swollen!! Really, though, to gain as much muscle mass as I can, and to reduce my body fat% over time.

EricT 06-02-2008 02:21 PM

Monday looks like a little much. I don't see the point in supersetting everything. It's really better, imo, to leave the big lifts alone so you can get the most out of them and then superset secondary things.

With the way you have things set up a circuit would make more sense then a bunch of supersets. That is actually how Bill Starr often recommended to do his 5x5 routines.

Rows/deadlifts...really just going to comprimise intensity and progression on both exercise. You won't be giving either on it's due. Try deadlfit/ab flexion (or something like that).

Supersetting squats and deadlfits...that's just crazy, imo.

Supersetting squats and MP's would make more sense. And then having a deadlfit variation or something.

Some of the other combinations don't make a lot of sense either.

If you are only working out two days a week you may as well distribute the volume one everything between those two days.

john917v 06-02-2008 03:11 PM

Ok, I'm going to workout tonight, how do you recommend I do the WO? So far, I will do situps w/ the deads, and what are MPs?

hrdgain81 06-02-2008 03:51 PM

MP's = Military press

Personally I would scrap this scheme, and for the next week find your 5 rep maxes for the big 3 (unless of course you've done that already). Then I would start a linear progression 5x5 that is already set up for beg/intermediate lifters, like the bill starr 5x5 which I like a lot. No need to re-invent the wheel IMO.

EricT 06-02-2008 04:12 PM

Oh, I just noticed...you said a three day layout but I only see Monday and Thursday. Did you leave out a day or did you mean cardio as part of your layout?

An intermediate 5x5 might be a good idea but if you like to workout this way there is nothing wrong with it. You just don't want to overuse one tool like supersets. There are a lot of advantages to doing some supersets. At the same time you are going to tend to drop intensity somewhat if you do all supersets so like I said...you should at least have your primary movements by themselves. After that there may be no reason why you have to do 5x5 on everything.

If Monday and Thursday are your two weight days I would suggest something like this (only suggestions)

Mon:
Deads 2-3x5
Bench/Row 3 to 4 sets 6 to 8 reps
Lunge or other single leg squat variation/dumbell push press (same set rep scheme as above)
Chins or pullups/static core exercise like planks: 3 sets each (core exercise is done for time and chins to or near failure)

Thurs:
Squats 5x5
Bench variation/Row variation 3 sets of 8 to 12
Dead variation or goodmornings/ab flexion

Those suggestions are based on what you posted...

If you want to add accessoris I'd prob put them one Thursday since that gives you more time off. But with two days you can pretty much just distribute the volume evenly.

hrdgain81 06-02-2008 04:15 PM

^^ on the superset issue, fatique will set in much more quickly while doing supersets. Its not optimal for pushing/pulling the heaviest loads, which is what you want to be doing (if you want to gain strenght/mass at this point).

I'm not knocking them, I use them and i like supersets a lot, just not in this perticular instance.

EricT 06-02-2008 04:23 PM

It helps when you do it in this sort of antagonistic fashion. Most bodybuilding writers only look at supersets as same/same type of thing. When you do true antagonists there is actually some evidence that it helps to increase strenght output. But a lot of times "atagonist" is really just dong something more or less opposite. But I agree...certainly not optimal for absolute strength and power. I wouldn't make a career out of it.

And it's also why I separated the big movers and gave them space of their own. But if a guy is able to progress, maintains good technique, and likes doing it, I'm not going to knock it too much. It does have it's advantages...such as balancing things out in a timely fashion.

They also promote your body working as a whole, recovery, etc. That can pay off down the line. It'll promote fat-burning which is one of his goals.

If it were up to me I'd just put supersets on at would just put supersets on at the end of the workouts, though.

I've noticed a lot of people fail to balance out their routines because of time but fail to utilize supersets or tri-sets which help greatly in that instance.

I'd like to point out John, that when many bodybuilding types mention "intensity" they mean "how hard it feels" more or less. The reason I say more or less is you'd have a hard time getting them to pin down what the hell they really mean by it. Which is why something so objective is somewhat useless. When most of us on this site say intensity we mean how close your are working to you 1RM (one rep maximum).

Pitysister 06-02-2008 06:33 PM

Quote:

Originally Posted by Eric3237 (Post 57986)
Oh, I just noticed...you said a three day layout but I only see Monday and Thursday. Did you leave out a day or did you mean cardio as part of your layout?

An intermediate 5x5 might be a good idea but if you like to workout this way there is nothing wrong with it. You just don't want to overuse one tool like supersets. There are a lot of advantages to doing some supersets. At the same time you are going to tend to drop intensity somewhat if you do all supersets so like I said...you should at least have your primary movements by themselves. After that there may be no reason why you have to do 5x5 on everything.

If Monday and Thursday are your two weight days I would suggest something like this (only suggestions)

Mon:
Deads 2-3x5
Bench/Row 3 to 4 sets 6 to 8 reps
Lunge or other single leg squat variation/dumbell push press (same set rep scheme as above)
Chins or pullups/static core exercise like planks: 3 sets each (core exercise is done for time and chins to or near failure)

Thurs:
Squats 5x5
Bench variation/Row variation 3 sets of 8 to 12
Dead variation or goodmornings/ab flexion

Those suggestions are based on what you posted...

If you want to add accessoris I'd prob put them one Thursday since that gives you more time off. But with two days you can pretty much just distribute the volume evenly.



i'm so stealing that when i get back at it :)


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