mon - back+chest 5x5
tues - legs+abs 5x5
weds - shoulders + b i+ tri
thurs - rest day
fri - back +chest 3x10-12
sat - legs+abs 3x10-12
sun - shoulders + bi + tri
mon - rest
the progression will be follow like this: when i can hit 5x5 with my 6 rep max with the given exercise i will increase resistance by 2.5% ,likewise when i can complete 12 or more repsfor 3 sets on any of the exercises on the second split i will increase resistance by 2.5 % .some of the compound lifts i may increase more i'll play it by ear.
this maybe a bit of a complicated layout and there are probably much simpler ways of putting the thing down on paper but i'm tired and this is the seconed time i've written this out cuz my browser crashed right as i was finishing it the first time round. but thats life
any thoughts or critiscisms would be welcomed i just want to improve.
thanks for reading!
Last edited by roastchicken; 07-04-2009 at 03:37 PM.
one thing he talks about and that I think you'll find difficult to do is 5x5 for every exercise you do in your first 3 days... you may come out strong using the 5x5 approach on the first lift of every day but the other lifts in that work out will no doubt doubt suffer which is why you want to incorporate a variety of rep ranges within the same work outs... not just 5x5 one week and 3x10-12 or whatever the next week...
"Everybody wanna be a bodybuilder, but don't nobody wanna lift no heavy-ass weight!" - Ronnie Coleman
ok ,thanks .
i guess chest and back would be the main area of concern as i would be hitting 5 exercises at 5x5 on the first day which would, A. be quite taxing and B.take quite a long time to do .
what if i were to adjust and only have the main 2 lifts such as close grip row and bench as 5x5 and keep everything else as assistance exercises kept at like 10 rep range.i don't see it being such a problem with legs as i only have 3 main lifts and shoulders is just one exercise balls to the wall. plus i'm not hitting bi's and tri's with 5x5 so it doesn't really apply.
patricks article is very interesting thanks for the link maybe progression in volume is a different way to do things. but i like the way muscular strength and endurance play off each other with this kind of setup.
thanks for the input tman ,too much volume in too shorter time frame.
ok i've always thought that working a muscle or muscle group once a week was never enough stimulation but then again thats just me.
in the past i've made good gains from similiar programs so i'm really trying to emulate results, don't get me wrong i don't want ppl to just agree with me so i can have a pat on the back and get on with it so fire at will please .
If working a muscle group once a week isn't enough, why not do a fullbody workout 3 times per week or something?
You have what seems like way too much volume in that program. To me, there is no reason to train arms/shoulders if you are going to be doing lots of sets of pressing and pulling. There is tons of stimulation of the biceps, triceps, and delts involved in those exercises.
In my experience it's best to limit direct arm/shoulder work. Do heavy compounds and you should hit those muscle groups. I've seen my biceps grow more from heavy deadlifts and rows than from bicep curls.
Ever since I stopped working my arms they have exploded, I cannot explain how much. I got a stretch mark mosaic on my right arm and my left arm has some just below the front delt.
Since I started doing a push/legs/pull split with about 3 exercises for chest & 1 for shoulders, in pull, 3 back exercises & 1 trap exercise I've just become big beyond belief. My diet was in check before but I wasnt growing as much because my routine was overworking me.
If you want you could do a 3 day full body split with big movements and doing them 3 times a week but with much lower volume ie 1 exercise per workout for each muscle group, eg, bench, row, squat, deadlift, military press, hang clean, cable crossovers, pull ups, lunges etc, and people usually do 3 big ones each workout but change it up slightly every workout, eg Monday - squat, bench, bb row; Wednesday - deadlift, dips, military press; Friday - Lunges, Cable crossovers, seated row. Or something like that maybe you could give it a shot. Also reduces DOMS during the week so it may help if you have a job/hobby that demands you to be physically capable of pushing yourself like football, construction etc.
so in the end i opted for a upper/lower split that would see me in the gym eod . i am not going to toy with to many variables and i'm trying to keep it real simple, but please pull me up on anything u like
db shoulder press 3x8
wg pullups 3x8
flat db press 3x8
seated cable row 3x8
rom deads 3x8
db lunges 3x8