my program (wut yall think)
im doin a 5x5
monday: chest bench 5x5 incline 4x10 decline 4x6 dumbell bench 4x8 dumbell fly 4x10 tuesday: arms Supersets: Close grip bench 5x5 preacher curls 5x5 tricep pressdown 4x10 straight bar curls 4x10 tricep extensions 4x6 dumbell curls 4x6 Tricep kickbacks 4x8 Hammer curls 4x8 Wednesday: Legs Squats 5x5 leg press 4x8 leg extensions 4x8 leg curls 4x8 hang cleans/front squat 4x6 thursday: Shoulders and traps Military 5x5 front raises 4x8 side raises 4x8 rear raises 4x8 upright rows 4x8 Front shrugs 5x5 rear shrugs 4x8 dumbell shrugs 4x10 Friday: Back Rack bar dead lifts 5x5 romanian 4x8 lat pull downs 4x6 seated rows 4x8 so? |
That ain't a "5x5" per se. That's a bodybuilding split using 5x5 sometimes. You could change it to 4x6 and call it a "4x6" and it wouldn't make much difference.
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i think your over training.
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^^I agree with both.
Try reading some of the stickies in the training forum. I think you would be much better off picking one of those programs. It can be pretty difficult to make a workout yourself if you don't have a lot of experience. The way that you set up your split...I don't think it will be very effective anyway. You will still get gains from it for a period of time, but they won't be very good. Try doing the DFT 5X5 if you really want to do a 5X5. |
let me fix it for u
mon shoulders tues abs wed chest thurs legs fri arms sat rest sun back/abs |
u guys can say what u want, i didnt make it my dad did and hes been lifting for roughly 2 and 1/2 years now, and i only have 5 days to train and in the last 2 months ive put on roughly 65 pounds on my bench and 100 pounds on my squat so say what you want but its worked for me
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don't ask what we think and then get pissed when we tell you :)
you probably could have gained more just by dropping half those isolation exercises... |
Just because he's been lifting for 2.5 years doesn't mean he knows what he's talking about. Most of the people you see in the gym don't know shit. EVERYBODY that works out hard has beginner gains like that. They will stop though. You will still go up a little here and there, but nothing compared to what you could do. There is a difference between working out hard and working out smart. Most of us on the forum prefer to do both. Besides, the people on the forum have for the most part been lifting for longer than 2.5 years and are very well educated. So I would listen to the advice if I were you. Especially when the workout you posted is so blatantly...bad.
And the split that mokaid posted is completely arbitrary...it doesn't really change anything. |
Depends on what you want. Do you want to gain mass, strength, both or do you just want to look like you know what is going on. Basically, read the stickies and decide on a program you like DFHT 5x5 is a really good one (especially if done right).
But if you want to create one on your own I suggest heavy compound movements (squats, deads, rows, bench) over isolation exercises. A lot of people here will suggest similar things. No one hear wants anyone to fail and I am happy to hear you progressing, but the beginner gains will stop one day and then where do you go? Use the experience here to your advantage and ask for help when you need it. Everyone here had to learn (often the hard way for me) and if you can learn from us and avoid our mistakes (like overtraining aka your posted routine) you will be better off in the long run. Enough, I am now jumping off of the soap box. :biglaugh: |
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