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heyguys .
i curently tain 5 to 6 days a week.


mon chestand tries
tue back and bis
wed shoulders
thursday legs quads ad hamstrings . im realy bad at sqauts it imbarrising. i squat. 70 kg
friday traps and rear delts
sat bis and tris

ihave a pretty strict diet and i do 2 hours of 60% CARDIO A WEEK
i was thinking about a diferent program if possible
thxguys, if uneed any more info post here.

BTW THIS THEAD IS NOT FO AGUMENTS ON THE WAY I CURRENTLY TRAIN IT IS TOHELP MYSELF AND ANY OTHERS THAT WANT SOME EXTRA INFO ABOUT TRAINING. THANK YOU

The obvious recommendation would be any of the 5x5 programs in the sticky. If you have really bad squatting, I'm sure deadlifting ain't any better. Therefore, look at the full body programs to get both lifts up.

I'm sure everyone's sick of hearing the same things -> full body 5x5 training. Sometimes the best training is usually not the prettiest on paper. Off hand, there's only about 15% on any one bodybuilding forum that's TRUELY advanced enough to do more "exotic" programming.

The best advice for anyone is to fix your deficiencies instead of working around them (like the other 85% do ). My advice is to put some significant time under the bar. If you're used to doing 6 days a week in the gym with a split, moving to three full body workouts would be a great change.

LOL, nicely done! Probably a good idea putting that in.

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If you really don't like full body workouts for one reason or another, there's other alternatives you could take that would be advisable.

Another idea could be to just group more of your muscles together in a single session. Legs still need two days IMHO. Something like:

Day 1: Legs
Day 2: Chest/Back
Day 3: Rest
Day 4: Shoulders/Biceps/Triceps
Day 5: Legs
Days 6-7: Rest

thx mate. i had a look at those 5x5 routines frm bigmike on some link. looks ok. some things i dont understand bout it.
is the 5th rep suposd to be hard on every set.
bench
eg . set1 100kg x5
set 2 do i go up weight or stay on 100 kg
set 3 so on

You pick a weight you can do 5 sets of 5 with. If on your forth set or so you can only get 3 or 4 reps with that weight, its too heavy. Back it back down and keep pushing.

thx mate

That depends, perhaps the Ripptoe 5x5 is like that, I havent used that one. but the Starr Intermediate is not, The first 4 sets are relatively light. As long as your progressing it doesnt really matter, but I would say that if your doing the same wieght for 5 sets then your not helping your overall max as much as say the Starr set up does.

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