Ok so I was out of the gym for a while recovering from surgery, I have been back working out for the past week. However I am trying to switch things up a bit and found a couple programs that sound interesting. My goal is to bulk up so I would like your opinions on which one would give the best results. Any suggestions are welcome.
The first is a 5x5 program.
Monday:
Weighted Chin-Ups 5x5
Dumbbell Calf Raise 5x5
Reverse Smith Machine Raises 5x5
Barbell Military Press 5x5
Lateral Dumbbell Raise 5x5
Rear Delt Row 5x5
Close Grip Bench Press 5x5
Tuesday:
Chin Up 2x10
One Arm Dumbbell Row 3x10
Seated Row 2x10
Bent Over Barbell Row 2x10
Lat Pull Down 3x10
Standing Barbell Curl 3x10
Close Grip Preacher Curl 3x10
Incline Dumbbell Curl 2x10
Concentration Curl 2x10
Friday:
Squat 5x10
Leg Extension 3x12
Leg Curl 3x12
Standing Calf Raise 4x12
Seated Calf Raise 2x12
As I said before these are two programs that I found on the internet while I was recovering from surgery. I would like to know what program you would suggest and if you have any suggestions or improvements to it I welcome those as well.
Posted by: Triple Threat
I don't really like either one, but if forced to pick one of them, I'd go with the second option.
I'm trying to follow the first option and it seems to be all over the place.
Posted by: gtbmed
If I tried to do either program I think I would puke before I finished half.
Doing 5x5 of 3 exercises with a reasonably heavy weight is hard enough - let alone doing it with the volume and frequency your first plan proposes. The second program also seems to have a ton of volume.
Less is more...
Posted by: Gazhole
They both suck. Way too much volume in each, not enough leg work, no rhyme or reason to the setup of either, looks like you've just chucked it all together and hoped for the best.
The first one is also going to be pretty impossible to complete. 5x5 is brutally difficult.
Seriously, ditch them. Read the stickied topics on how to put together a decent exercise program.
P-Funk says this a lot, but its incredibly true - push something, pull something, and do something for your legs. There is your workout. Just vary the exercises as you like, change rep ranges throughout the program to meet your goals, and bingo.
Bench
Squats
Pullups
On monday, 5x5.
DB Rows
Deadlifts
Military Press
On wednesday, 5x5.
Then do them both for 2x10.
Then do them both for 4x4.
Then do them both for 3x10.
Then do them both for 3x3.
Then do them both for 4x10.
Test for new records.
Rest week.
Repeat.
Less is FAR more.
Posted by: gtbmed
I especially like the idea that "less is more" in terms of training volume for people looking for hypertrophy. Less time in the gym means more time to rest and eat.
I tried out a bunch of different bodypart splits and traditional BB workouts for years before I switched to a 5x5 template and saw greater gains in size and strength than I had ever experienced. I did 3-4 different exercises per workout and it was certainly enough.
Posted by: Gazhole
If you're going as intensely as you can, i find i cannot handle more than 4 exercises both mentally and physically.
I just can't concentrate after a certain point, and that's when you make mistakes.
I loved doing 3 exercises a session. It was really fun, because you didn't have a laundry list of crap to get through :P
Posted by: skibum21
ok so forgetting about the first program what would you suggest about the second. What exersizes would you take out and/or what would you throw in?
Posted by: T_man
I just feel dizzy, sick, start spacing out after about 3 or 4 exercises done to what I believe is a good intensity. I once 3 sets of squats and 3 of deadlifts in one workout and I was physically sick after and my legs were sore for about a week. Doing any more would have made me pass out.
ok so forgetting about the first program what would you suggest about the second. What exersizes would you take out and/or what would you throw in?
I would take everything out apart from:
Squats
Bench Press
Military Press
Chin Ups
Dumbell Rows
And i would add in:
Deadlifts
Lunges
Single Leg Romanian Deadlifts
Honestly, thats probably too many exercises for me, but at least you're doing quality movements. Why would you need 3 types of bench and 4 types of curl in one program?
You're going to need to give some thought to what rep ranges you use throughout the program also. 3x10 for everything every session for 6-12 weeks isn't going to get you anywhere.
Originally Posted by skibum21
