newbie here, please rate my ruitine and maybe give some advice.

[disturbed999]

I've been lifting for about a month now using the 5x5 ruitine 3 times a week. I was about 109 lbs when I started, I'm about 112 now. 5'3 really short lol. I don't want to get huge, but I want to get as big and ripped as would still look praportional to my height. I want to move to lifting 5 days a week, I'm impatient so I want to work as hard as I can to get the fastest results. Also I just now started taking 50mg of DHEA a day since I read that it gives good results without side effects, should I be using it? Here is the ruitine I plan on doing. I work out at home. I have an old weider pro 9930, which I only use for the pulldown and leg extention parts. I have a bench that doubles up as a squat rack, a barbell, and adjustable weight dumbells.

Monday: triceps/chest
flat bench 5x5
skullcrushers 3x10-12
tricep extentions 3x10-12
DB flyes
any other suggestions? seems like that's not very many lifts for a whole day of 2 body parts.

Tuesday: legs/biceps
squats 5x5
leg extensions 3x10-12
barbell curls 3x10-12
DB hammer grip curls 3x10-12
normal DB curls 3x10-12

Wednesday: back/shoulders
pulldowns 5x5
lateral raises 3x10-12
front raises 3x10-12
side raises 3x10-12
reverse flyes 3x10-12

Thursday: tricep/chest/legs
flat bench 5x5
skullcrushers 3x10-12
tricep extentions 3x10-12
DB flyes 3x10-12
squats 5x5
leg extentions 3x10-12

Friday: off

Saturday: biceps/shoulders/back
barbell curl 5x5
hammer grip DB curl 3x10-12
normal DB curl 3x10-12
front raises 3x10-12
side raises 3x10-12
lateral raises 3x10-12
pulldowns 5x5
reverse flyes 3x10-12

Sunday: off

please help critique my ruitine. oops forgot, also do cardio in the morning 3-5 days a week. Cardio being just going outside and doing a mix of joging/walking for maybe 20-30 minutes.

 

[windshield]

Routine Grade - F
Spelling Grade - F

 

[Suareezay]

I want to move to lifting 5 days a week, I'm impatient so I want to work as hard as I can to get the fastest results.

youre using typical, flawed "more is better" logic here. as with most things, more isnt better int he case of training.

stick with 5x5 3x a week in a push/pull/legs fashion, craigslist the weider, and focus on compound movements.

 

[Cakalac]

Routine Grade - F
Spelling Grade - F

Jerk, this is exactly what I hate about boards . You have an admitted newbie on here trying to ask questions and some fucking jerk treats him this way. This is a great way to run him off so he goes and does his own thing and quits the gym after no results.

For my respectful .02, take a look at this thread and see if it helps. http://www.steroidology.com/forum/showthread.php?t=78712

I would change your routine on legs and do them alone. You will find if you are training with the right intensity you will want a leg only day. Also on your back day you need more exercises. Just pull downs isn't enough. Try some rows and some chins maybe to failure.

Be very careful not to over train here. I don't necessarily like the routine but you must find what fits your schedule and your body. Take a look at the link above and use it. Just customize it to fit your schedule and you likes. Also do what you can to get a gym membership. You will have more success there watching and learning and asking questions.

In the end you will find your diet is going to drive the ship not the weight room. You grow at the table not the gym!

Hope this helped you some! Good luck and don't give up


The main thing for you is your diet. Be sure you are getting the right amount of calories and protein and you will progress fast. Drop the DHEA and get you some creatine and more protein.

 

[disturbed999]

Thanks a lot cakalac and sureezay. So I guess it would be better to then train maybe 4 days a week with legs being seperate and hit each muscle group once a week? I also forgot to add I do 5x5 deadlifts, usually on shoulder/back day since I'm not sure exactly what day it would fit best in in terms of muscle groups. Do you think it would be good to train 4 days a week then with the splits being chest/tricep bicep legs back/shoulders with more back lifts, deadlifts, and maybe something else for triceps/chest added in? Would doing that make the bicep day too short and I'de need to add something to that? Also I am using whey, guessing I should buy some creating to add to the PWO shake?

Thanks a lot for all the advice, I know you guys know a lot more than me so I am listening to it. And yes I know my grammar is pretty bad

 

[Cakalac]

Who cares about your grammer bro, we can understand we just want you doing the right things. My split looks like this:

Monday- chest/shoulders/tris
Wednesday- legs
Friday- Back/biceps

Note: Keep in mind the indirect workout the muscle on like monday gets while your training the other muscles. Ex. Chest- you will use the front delts and the tris, so when you get to those muscles on that day you want to exhaust them but doing 5 exercises @ 3 sets of 8-10 is overtraining.

With doing the 5x5 like your doing which I think is a great workout, you really only need 2 more exercises after your 5x5 to complete you. Just make sure your getting all you can. Don't leave much on the table with your lifts. you will do much better staying focused and staying intense.

As far as what your eating:

Say you want to be 145 by Jan. 09, then start eating like your 125 right now and gradually step up the calories 500/day when you get to that weight.

What is your bodyfat? Say if that's 10% then if you start taking in 1700 calories/day then you will start making progress. That is basically 6 meals @ 280 calories/meal. That should be a breeze, I snack @ 500 calories

You need your protein eating like your 125 to be about 188g/day. That's basically 45% of your diet. Let carbs be 35%(150g) and fat be 20%(38g). I believe your getting the idea.

 

[teej]

1- get a gym membership, theres so much more you can do at the gym, plus you have others for motivation and to spot you. doing the same things each week, your body will get used to it and not grow as much, you need variety

2- go 3 or 4 days a week, im a small guy too, not quit as small as you but i was on that 6 days a week too. waste of time and energy, in september i dropped to 4 days a week, mon tues, thurs fri and have noticed a big difference

3- stop doing all sets of 10-12. i like going 3 sets, 10,8,4-6 where in 4-6 your completely maxed out and need a spot

4- do deadlifts with back or legs

5- eat a shitload

 

[evansss]

i agree with cakalac... good to see you getting into lifting....


with the 5x5 routine your always going very heavy so you dont wanna lift a muscle group more than once per week. if your going balls to the wall, im sure that'll be plenty esp for a beginner. the first time i did the 5x5 i added extra sets to it and found i wasn't growing as much as i should have. toned it down a bit, and my weight and strength skyrocketed...and keep in mind i was already training for about 7 years.


start a journal, its a good way to kepe track of your progress for yourself and also a great motivator.

 

[Cakalac]

start a journal

Good idea as well. Include your diet in your diet so you can be sure your getting enough calories per day. You would be surprised at what you would find out.