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.

i think your over training.

^^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

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:

That will get you no where. You don't need a day for arms.

Agreed.

that routine doesnt seem productive. you can do a lot less and get further.

i hope your father has the humility to admit he doesnt know everything though. it seems a pity that if he does have that fine quality instilled in him it hasnt rubbed off on you.

good luck

ok i agree wit wut u guys are saying but my father has been going on forums like this and researching wut different workouts and how they affect the body he is very intelligent trust me

these aren't begginer gains tho, its my second year of lifting i hope i still wouldn't be making begginer gains.

its the quality of information on the forums he visits which i question.

this one?

does he visit this one?

yea

what's his username

warning: my spidey sense is telling me this guy is a huge troll

Beginner gains are not necessarily based on time, after all you stated you added 65 pounds on bench and 100 on squat in the last 2 months. Sorry, but to me that comes across as beginner, unless you are coming off of a long layoff.

At 2 1/2 years your dad has probably gained experience as what works for him, which may not be the best thing for you. Anyway, stick with it and I hope you continue to progress. :weights:

Don't waste people's time posting asking what people think about a routine if you "don't care what they say". These are real people on the other end not computer generated programs or something. If you like it then just do it. Honestly 85 percent or more of the people who come here just want a hug and a pat on the back because they lifted some weights.

In the spirit of helping I will try to put in in perspective. If your father has been lifting for 2.5 years, researching and whatnot, you do not need to take it as an insult to his intellignence if people here disagree with the program for you. Like many here, I could actually claim much longer experience than what I put down. I have been hitting the weights since I was 11. But it took me many years before I figured out I didn't know crap. That is a maturity factor. So I don't count all of that even though I could because in the end everything helps you grow if you are smart. And I have some VERY VERY ineffective and downright silly training methods to look back on. Some downright stupid and dangerous. YET, I was being SMART. I was researching and pouring through info. Problem was I lacked the experience to tell the bullshit from the good stuff. I could be swayed by a scientific sounding argument even if the science was incorrect. WHY? Because I lacked the fundamentals. The underpinnings. In order to learn I had to unlearn and go back to the beginning. This is true of many very intelligent and thoughtful people. You can be smart as hell, but if you take a job as a berry picker you will still need someone to teach you the good berries from the bad ones.

And even if it WAS this board there are many different people here and they don't all have the same opinions. I certainly don't stand in a field and chew on grass all day :biglaugh:

At the same time, as the others have said, you can get great gains from a program and still have it not be the most effective or efficient. And as Widdoes said, gaining that much on bench and squat that quickly speaks to beginner gains. Training time does not speak to training status. By the same token training "experience" is largely a joke. Because one persons experience is not equal to another's even though they are of the same time span.

BTW, IMO, I don't think you should be doing any DF programs....DFT, DFHT. You don't need to be doing planned overreaching and quite frankly I don't think it's something a teenager of limited training experience should be doing. Good way to get injured. Besides, those programs are shoulder busters anyway :).

No-one is saying he's not intelligent, but come on dude if he was reading and researching ( and listening ) then he wouldn't have given you a program like that. That type of program is something that most people do when they first start off because they don't know any better... Like said, arms don't need there own day. They do get a good workout when you do chest/back....But hey, who are we to tell you, I mean my dad knows everything too !

Do what you want, then come back in a few yrs and ask us how to rehab a shoulder injury. Goodluck!:biglaugh:

Been there, done that, trust me a shoulder injury sucks. Good luck. :weights:

ok well it is my seventh week on this program, wut program should i do? i have a 5 day split available

1.) you probably dont need to workout 5 days a week.

2.) what are you goals?

3.) do you squat deep? note: deep = below parallel = hamstrings should almost touch calves.

well i could cut out one day, my goals are primarily strenght but i aslo need size, i do paralled squats

do you have knee injuries?

no

then firstly start working on squatting ass to grass.

what are your current maxes? do we need to do these 1 word type answers or do you really want help???

really? i mean my knees aren't bad but those hurt my knees and ive heard that they dont do much better than regular squats...

and wut maxs do u need? if i could just get the percentages then i could figure out all the weights

i think you need to read. if your dad reads forums then he should know that doing parallel squats are bad for your knees...i really dont feel like helping you much. you seem like a troll from the get-go.

Here is a link from the Ultimate Workout Resource List in the training forum to a 4 day split:
http://forum.bodybuilding.com/showth...hreadid=289834

DON'T do the example routine...it's not very good. I think the upper and lower workouts are good. The problem is that the exercises listed on the page for upper and lower don't go together well. Let me know what you think about it...if you're interested in doing something like that then I can help you make it work. Just look through that the workout list in the training forum and see if anything really stands out. Post the routine and you'll get a critique.