Tryn2
New member
Ok I was on 5x5 and now am lost with my new and 3rd member of my workout group who is unorganized and all over the place with 8 to 10 rep crazy shit. I have to get a plan and get back on target...
OK using this from the sticky written by Pullinbig.
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I have several people a day asking me for a routine. So......
Here’s a generic one that is a good starting point. This is a mass building routine. Probably less volume than you are used too but very effective. 3 days per week because that’s all most folks can handle if they are training heavy. They key is forced/assisted reps. Painful but very effective if you really want to put on size. This does no include warm ups so that is up to you to make sure you are stretched and plenty warm before performing work sets. A work set is defined as a set that you just barely get all reps or need assistance on one or two reps. If you get all the reps fairly easily then it is a warm up and not a work set. Add abs and cardio on the days off to fit your needs.
Monday:
Squats 2 x 5
Box squats 2 x 4
Leg presses 2 x 5 (pick two of these pressing movements)
weighted abs 2 x 20
Calves (your choice of exercise) 2 x 10
Tuesday:
Wide grip flat bench 2 x 6
Decline medium grip bench 2 x 6
Weighted dips 2 x 10
Upright rows or side laterals 1 x 10
Thursday:
Dead lifts 2 x 5 (or a variation of)
Posterior core movement 2 x 10-20.
weighted abs 2x20
Bent over rows 2 x 4
Reverse grip narrow grip pull downs 2 x 6
Standing wide grip curls 2 x 8
Every one of these movements is a mass building exercise. These are the essential movements for putting on size. Rest and nutrition are just as important as lifting, neglect any one of the three and you will not grow. Juice or no juice all will grow with this routine or a similar one. Consistency is the key. Adding 5 lbs to the bar every other week equals 130lbs/year. Not bad considering many are moving the same weight year in year out. Strength gains are the key to growth, not other way around.
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Ok my schedule loved me working in the gym Monday, tuesday, thurs, fri..though I can change that I seem to like 4 days but I am willing to go back to 3 days if I must.
Are these Ok ???
1. Ill prob leave out box squats and do squats and leg press.
2. Posterior core movement (work my ass?)
3. Love cleans and my traps respond can I put them in somewhere?
4. Ok I see the work being done...though I also like these can they be in ?
- Military smith
- CG presses
My weak areas, arms and chest....My legs are very strong. (relatively) I have free squatted 405 for 5 parallel yes I dont have a video of it but if it aint its damn close. I leg press over 1200 for about 6 and could push further. Yet I straight bar curl then 10's or maybe 15 on each side. Uhm bench 225 for one....205 for about 6 or so. Dead Ive pulled 375 for reps but workout with 315 and a little more depending on the mood.
I need to get back into heavy training. My progress isnt where it should be (Pulln did you just say to yourself told ya so) Ok anyways Its true there are so many fucking opinions on training Im not sure whos right. I do know everythings worth a try though so I may just fuckin try it.
I would like 4 days but settle for 3...fix me up...Thanks....
I do appreciate all help that is given and taken criticism just fine. If you poke a little fun I really dont give a fuck it make sme leaugh to so go ahead....
OK using this from the sticky written by Pullinbig.
-------------------------------------------------------------------
I have several people a day asking me for a routine. So......
Here’s a generic one that is a good starting point. This is a mass building routine. Probably less volume than you are used too but very effective. 3 days per week because that’s all most folks can handle if they are training heavy. They key is forced/assisted reps. Painful but very effective if you really want to put on size. This does no include warm ups so that is up to you to make sure you are stretched and plenty warm before performing work sets. A work set is defined as a set that you just barely get all reps or need assistance on one or two reps. If you get all the reps fairly easily then it is a warm up and not a work set. Add abs and cardio on the days off to fit your needs.
Monday:
Squats 2 x 5
Box squats 2 x 4
Leg presses 2 x 5 (pick two of these pressing movements)
weighted abs 2 x 20
Calves (your choice of exercise) 2 x 10
Tuesday:
Wide grip flat bench 2 x 6
Decline medium grip bench 2 x 6
Weighted dips 2 x 10
Upright rows or side laterals 1 x 10
Thursday:
Dead lifts 2 x 5 (or a variation of)
Posterior core movement 2 x 10-20.
weighted abs 2x20
Bent over rows 2 x 4
Reverse grip narrow grip pull downs 2 x 6
Standing wide grip curls 2 x 8
Every one of these movements is a mass building exercise. These are the essential movements for putting on size. Rest and nutrition are just as important as lifting, neglect any one of the three and you will not grow. Juice or no juice all will grow with this routine or a similar one. Consistency is the key. Adding 5 lbs to the bar every other week equals 130lbs/year. Not bad considering many are moving the same weight year in year out. Strength gains are the key to growth, not other way around.
------------------------------------------------------------------------
Ok my schedule loved me working in the gym Monday, tuesday, thurs, fri..though I can change that I seem to like 4 days but I am willing to go back to 3 days if I must.
Are these Ok ???
1. Ill prob leave out box squats and do squats and leg press.
2. Posterior core movement (work my ass?)
3. Love cleans and my traps respond can I put them in somewhere?
4. Ok I see the work being done...though I also like these can they be in ?
- Military smith
- CG presses
My weak areas, arms and chest....My legs are very strong. (relatively) I have free squatted 405 for 5 parallel yes I dont have a video of it but if it aint its damn close. I leg press over 1200 for about 6 and could push further. Yet I straight bar curl then 10's or maybe 15 on each side. Uhm bench 225 for one....205 for about 6 or so. Dead Ive pulled 375 for reps but workout with 315 and a little more depending on the mood.
I need to get back into heavy training. My progress isnt where it should be (Pulln did you just say to yourself told ya so) Ok anyways Its true there are so many fucking opinions on training Im not sure whos right. I do know everythings worth a try though so I may just fuckin try it.
I would like 4 days but settle for 3...fix me up...Thanks....
I do appreciate all help that is given and taken criticism just fine. If you poke a little fun I really dont give a fuck it make sme leaugh to so go ahead....
You also have to think about your routine to break through sticking points, its not so simple as just "lift heavy." Once you get into bands, chains, boards, boxes and all that stuff to continue progressing - so it does require a little brain work on your part.