Are you taking the long path to your goals?

[gallmond1977]

gallmond1977,

I would consolidate to a 3 x a week program. Regardless of what the BB mags may make you think, most people don't recover well enough for more than 3 x a week lifting unless they are doing a LOT of steroids.

There is NO reason to do 3 lifts for chest, and 3 for shoulders. And doing a 5 x 5 is fine as long as all five work sets are NOT hard. If so, you will likely be dissapointed. You are doing a 5 x 5 for curls, then adding dumbell rows. And doing 3 lifts for tris, after you already pounded them doing chest work. I could go on, but you are doing WAY too much volume. I could not grow on this routine for more than about 3 weeks, even if I was doing 3 grams of steroids a week. Most of the vets here are going to tell you the same thing. Cut it WAY back.

Iron Addict

thanks iron...i really appreciate the advice

 

[Starkraven]

im switching back to a more powerbuiling routine or will start up. i used to deadlift. i always squat but some people told me i cant squat and deadlift every week? well, im into powerbuilding, everytime i trained for strength (not powerlifting) but on cycle of test/dbol and eating like 400g protein, and just forcing myself to be stronger for example on chest exercises (incline and flat db) i always came out bigger (more muscular).

i had this routine in mind. keep in mind my shoulders lag, and i like legs and they can always be bigger and squats are anyway the best exercise, its either this or i can put legs first, then shoulders, then back/bis, then chest/tris. my chest is good. and so is my back. my tris lag, bis are good. i just want to keep it simple. when i saw some PL'ers in my old gym, they did the main exercises, they did side laterals but heavy and thats about it. they did close-grips for triceps. i dont remember them curling although they could have. once a PLer TOLD ME THAT BARBELL ROWS ARE WHAT BUILDS BICEPS, NOT BICEP CURLS. after watching meets on tv and all, and watching how they train, they always look solid, proportionate and they aint doing no preacher curls and tricep pushdowns so i dont want to do them either. and i am really inspired by the PLer's who have good size and are LEAN.

powerbuilding routine: heavy weights

MON: Shoulders
presses
upright rows
side laterals

TUE: Legs
squats

THUR: Chest/Tris
incline db or bb or smythe
flat db
weighted dips
close-grip smythe

FRI: Back/Bis
deadlifts
db or bb rows
straight bar curls or db alternate curls

i heard i need 3 days between squats and deadlifts so this looks good to me. other wise, legs on mon, shoulders on tue, back/bis on thur, and ches/tris on fri. let me know what you guys think. it'll be heavy and progressive loading each week. if not weight for that week, at least a couple more reps. and ill be eating like DC recommends. just cuut off carbs after 5-6pm, eat clean, do my cardio in the mornings. im tired of starving and being weak and staying at the same size and bf lol.

 

[DADAWG]

im switching back to a more powerbuiling routine or will start up. i used to deadlift. i always squat but some people told me i cant squat and deadlift every week? well, im into powerbuilding, everytime i trained for strength (not powerlifting) but on cycle of test/dbol and eating like 400g protein, and just forcing myself to be stronger for example on chest exercises (incline and flat db) i always came out bigger (more muscular).

i had this routine in mind. keep in mind my shoulders lag, and i like legs and they can always be bigger and squats are anyway the best exercise, its either this or i can put legs first, then shoulders, then back/bis, then chest/tris. my chest is good. and so is my back. my tris lag, bis are good. i just want to keep it simple. when i saw some PL'ers in my old gym, they did the main exercises, they did side laterals but heavy and thats about it. they did close-grips for triceps. i dont remember them curling although they could have. once a PLer TOLD ME THAT BARBELL ROWS ARE WHAT BUILDS BICEPS, NOT BICEP CURLS. after watching meets on tv and all, and watching how they train, they always look solid, proportionate and they aint doing no preacher curls and tricep pushdowns so i dont want to do them either. and i am really inspired by the PLer's who have good size and are LEAN.

powerbuilding routine: heavy weights

MON: Shoulders
presses
upright rows
side laterals

TUE: Legs
squats

THUR: Chest/Tris
incline db or bb or smythe
flat db
weighted dips
close-grip smythe

FRI: Back/Bis
deadlifts
db or bb rows
straight bar curls or db alternate curls

i heard i need 3 days between squats and deadlifts so this looks good to me. other wise, legs on mon, shoulders on tue, back/bis on thur, and ches/tris on fri. let me know what you guys think. it'll be heavy and progressive loading each week. if not weight for that week, at least a couple more reps. and ill be eating like DC recommends. just cuut off carbs after 5-6pm, eat clean, do my cardio in the mornings. im tired of starving and being weak and staying at the same size and bf lol.

triceps and chest lag huh sounds like you are a prime candidate for some reverse grip benching , if done properly they will add serious mass to the tris and front delt , maybe even more to the tris than any other excercise and the best part is you can hit them both heavy with just 1 excercise .

 

[Starkraven]

hey dadawg, chest does not lag whatsoever. it is my best part, perhaps because all ive done for them were INCLINE DB AND FLAT DB WITH INCLINE DB FLYES but now switched to WEIGHTED DIPS FOR 3 EXERCISES TOTAL. triceps just arent up to par, it makes my arms look small. however im going to start doing close-grip on smythe (cant do bb because of no spot) so should i do those normal or reverse grip?

 

[DADAWG]

hey dadawg, chest does not lag whatsoever. it is my best part, perhaps because all ive done for them were INCLINE DB AND FLAT DB WITH INCLINE DB FLYES but now switched to WEIGHTED DIPS FOR 3 EXERCISES TOTAL. triceps just arent up to par, it makes my arms look small. however im going to start doing close-grip on smythe (cant do bb because of no spot) so should i do those normal or reverse grip?

im sorry i meant to say shoulders , rgrip benches really target the front delts .

 

[Bimmer]

good post!

 

[Starkraven]

my main problem with shoulders is the medial head and not so much the front.

 

[Starkraven]

actually what i really want to know is how are PLers or powerbuilders getting big delts especially the medial delt? did they quit overhead pressing or what? i still see the PLers at the gym overhead pressing and doing some heavy side laterals but thats about it. and they do STANDING overhead barbell presses. which is why i devoted a day to just that otherwise i would go mon-wed-fri. i just dont like to train my shoulders with chest and triceps, too many exercises for that day, i want to keep it short and heavy so i can focus on that part. and space them out as far as i can 3-4 days between.