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Hey guys, after doing some reading I'm wondering if I should create a brand new routine. I haven't been working out very long, but I obviously want to use the most productive routine as possible.

Currently I do something like this (it's loose, it changes sometimes):

Mondays: Chest/Triceps
Tuesdays: Back
Wednesdays: Biceps/Shoulders
Thursdays: Legs
Fridays: Arms (or whatever isn't sore)

Weekend: nothing or just abs


Pretty lousy routine, it seems like. I'm kind of a noob, so everything I've read here (in the stickies) is new to me.

I plan to start doing legs more, and doing some more basic lifts (deadlifts, squats, cleans, etc.). I feel like I might be working out too many days. I'm eating alot more, and focusing more on recovery, but I'm still worried about overtraining. I always try to maintain a super high level of intensity (negatives, sometimes working to failure, etc.), but might that cause overtraining too?

There are so many articles i've read that were probably so misleading, I don't know what to believe.

Also, dumb question...how useful are and how often should I use 5x5 sets?

thanks for the help and tips!

a super high level of intensity = working close to your 1 rep max for that lift. say you bench 225....and a high intensity workout for bench would have you working in the 200-225 pound range.


what would your goals be with a new problem....do you just care about looks, or do you want to lift heavy stuff?

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They're potentially very useful. It depends on your routine though.

The routine you posted is pretty bad. There are several better options. I hate recommending routines. I don't know why...I've told people to do SS or something along those lines, but I don't like it. I'll let someone else give a recommendation.

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ahh ok gotcha.

My goals are pretty much based in the looks arena...I don't want to be gigantic, but I would like to gain a good 20-30 lbs of muscle or so (I'm 5'11", 155 lbs). I would definitely like being stronger, but that's not my primary goal. I want to be proportionate (duh).




Yeah I know, it's pretty lousy based on what I'm reading now. haha thanks though.

do you do any of the big lifts? deads, squats, bench, military press, barbell rows? if so...do you have a lot of experience with them...and great form?

Actually no...heh and I'm pretty ashamed to admit it after looking around these boards.

Several of the bigger lifts I avoided because I didn't have a spotter or anything. I'm planning to get full swing into them as soon as I get a new routine planned out (I can just use the squat rack with the cross bars).

I'm familiar with some of them, though. I bench and do sitting military presses, but that's about it. I don't know how great my form is, honestly. I'm actually a bit of a noob, as all my knowledge has either come from reading exercise manuals or just experience in the gym.

How should I get started?

hey man i know exactly what you are going through,i'm pretty comfortable in a gym now but when i was just starting out i had the same challenges that you have. as far as the big lifts go you should really try to incoporate them in some way if you can. when i first started doing the bench press sqauts and dead lifts i was little intimidated and i had a spotter for the first few times that i did all of these exercises but now i am comfortable w/ doing them on my own unless i am trying for a new max or something like that. i would suggest that you keep reading books and magazines because there is so much good info out there. also try to make friends w/ some of the staff or personal trainers at your local gym. and just try out different exercise to figure out what you like and what you dont. i say that b/c the less you like your routine the less likely you are to actually do it, so make sure that you look forward to your exercise days. also it is good if you switch your routine up every 3-4 weeks, this will keep your body from becoming accustomed to the routine and it will keep you from getting bored with it as well. i hope this helps, but thats just my two cents worth