knowledgeispower
New member
PLEASE READ POST BEFORE COMMENTING I have a specific question
So I have a nice little program called ICF 5x5 that I've started a few days ago
First off here are my stats (again I am natural I just like this forum because everyone is educated)
6'2 10-12% bodyfat at around 185 pounds 24 years old. I do have lifting experience in the past and about 7 months ago I started to take it very seriously after a big event in my life. Diet is spot on and very clean with 200g protein a day and the rest carbs with about 15-20% of that being from fat. Eating 3,000-3,500 Calories a day depending on what I do that day. (active job and whatnot)
Bench is about 185x1
Deadlift about 290x1
Squat is around 225x1
I have a decent chest with a nice back/legs and visible abdominal in most lighting but my arms are TINY My arms are only 14.5 inches cold flexed! My torso look good in a shirt (chest shows through and my traps look great) but my arms look like damn noodles hanging through the sleeves.
The ONE thing I want to grow more than anything else is arms.. I have a decent torso but my arms make me look scrawny.. I CAN NOT get them to grow!!
now everyone always says to never alter this program so i'm coming to this forum where you guys are much more experienced than a bunch of 16 year olds.. would it be beneficial for MY GOALS to add a hypertrophy day on Saturday with some more isolation work such as flies lat pull downs and more arm work?? Or do you think this would mess with the structure of the program too much? In all honesty my MAIN goal is hypertrophy but I know i'm lagging in strength so I figured this program would be sufficient for both. Any tips would be greatly appreciated!
Even if you know of any better routines to fit my goals that would also be greatly appreciated!
So let's get to the program.. it is a Mon Wed Fri program with an ABA BAB pattern
ICF Workout A
Novice Program
Exercise Sets Reps
Squats 5 5
Bench Press 5 5
Bent Over Row 5 5
Barbell Shrugs 3 8
Tricep Extensions 3 8
Straight Bar or Incline Curls 3 8
Hyperextensions with plate 2 10
Cable Crunches 3 10
ICF Workout B
Novice Program
Exercise Sets Reps
Squats 5 5
Deadlift 1 5
Standing Press 5 5
Bent Over Row (10% lighter than Workout A) 5 5
Close Grip Bench Press 3 8
Straight Bar or Incline Curls 3 8
Cable Crunches 3 10
So I have a nice little program called ICF 5x5 that I've started a few days ago
First off here are my stats (again I am natural I just like this forum because everyone is educated)
6'2 10-12% bodyfat at around 185 pounds 24 years old. I do have lifting experience in the past and about 7 months ago I started to take it very seriously after a big event in my life. Diet is spot on and very clean with 200g protein a day and the rest carbs with about 15-20% of that being from fat. Eating 3,000-3,500 Calories a day depending on what I do that day. (active job and whatnot)
Bench is about 185x1
Deadlift about 290x1
Squat is around 225x1
I have a decent chest with a nice back/legs and visible abdominal in most lighting but my arms are TINY My arms are only 14.5 inches cold flexed! My torso look good in a shirt (chest shows through and my traps look great) but my arms look like damn noodles hanging through the sleeves.
The ONE thing I want to grow more than anything else is arms.. I have a decent torso but my arms make me look scrawny.. I CAN NOT get them to grow!!
now everyone always says to never alter this program so i'm coming to this forum where you guys are much more experienced than a bunch of 16 year olds.. would it be beneficial for MY GOALS to add a hypertrophy day on Saturday with some more isolation work such as flies lat pull downs and more arm work?? Or do you think this would mess with the structure of the program too much? In all honesty my MAIN goal is hypertrophy but I know i'm lagging in strength so I figured this program would be sufficient for both. Any tips would be greatly appreciated!
Even if you know of any better routines to fit my goals that would also be greatly appreciated!
So let's get to the program.. it is a Mon Wed Fri program with an ABA BAB pattern
ICF Workout A
Novice Program
Exercise Sets Reps
Squats 5 5
Bench Press 5 5
Bent Over Row 5 5
Barbell Shrugs 3 8
Tricep Extensions 3 8
Straight Bar or Incline Curls 3 8
Hyperextensions with plate 2 10
Cable Crunches 3 10
ICF Workout B
Novice Program
Exercise Sets Reps
Squats 5 5
Deadlift 1 5
Standing Press 5 5
Bent Over Row (10% lighter than Workout A) 5 5
Close Grip Bench Press 3 8
Straight Bar or Incline Curls 3 8
Cable Crunches 3 10