BGB: New Training Routine - Feedback requested

[sakbar]

Hi All,

I have followed Madcow's 5 X 5 training program for a couple of months, then switched to a standard 4-day split which again I did for the next two-odd months. The progress so far has been fair.

Goal is to to get lean.

Presently, as I revamp my diet, I have also redesigned my training split to follow the Baby Got Back guidelines. Please take a few minutes to look at my split and provide me with your valuable suggestions/inputs:

Baby Got Back (Thursday Aug 11, 2008)

DAY 1 - HORIZONTAL PUSH PULL
-----------------------------------

1. T-Bar Rows: 5 X 5
2. Bent barbell rows: 3 X 8
   
3. Flat Bench Press: 5 X 5
4. Incline Bench Press: 3 X 8
   
5. Standing Calf Raises: 4 X 20

DAY 2 - QUAD DOMINANT LEGS
----------------------------------

1. Squats: 5 X 5
2. Leg Press: 3 X 8
   
3. Good Mornings: 3 X 15
   
4. Barbell Curls: 5 X 5
5. Alternate Dumbbell Curls: 3 X 8

DAY 3 - VERTICAL PUSH/PULL
---------------------------------

1. Chin Ups: 5 X 5
2. Lat Pull Downs: 3 X 8
   
3. Standing Barbell Press: 5 X 5
4. Lateral Raises: 3 X 8
5. Bent Over Lateral Raises: 3 X 8
   
6. Seated Calf Raises: 3 X 20

DAY 4 ??¢â???¬â????? HIP/HAMSTRING DOMINANT LEGS
-------------------------------------------

1. Deadlifts: 5 X 5
2. Good Mornings: 3 X 8
   
3. Seated Leg Extensions: 3 X 20
   
4. Lying Tricep Extensions: 5 X 5
5. Standing Tricep Extensions: 3 X 8

Notes:

1. 5 X 5 implies that the load will increase with each set; maximum poundage being used for the last (5th) set.
2. Abs will be done twice per week - actual days may vary until I get a hang of the new workout
3. Each workout session shall last about 50 minutes to an hour, max.

Thanks!

 

[allnaturalmyass]

No Cardio?

 

[sakbar]

Cardio?

No Cardio?

Thanks, allnaturalmyass.

I dislike cardio! It is too exhausting post-workout. And rest days are, well, rest days!
I swim twice a week, eash session lasting about 40 minutes - and that's about it.

 

[Built]

Hey cool!

Okay, for cutting, you can start with 5x5 but you'll want to drop the volume to four and then three sets of 5 as the cut progresses.

DAY 1 - HORIZONTAL PUSH PULL
-----------------------------------

1. T-Bar Rows: 5 X 5
2. Bent barbell rows: 3 X 8 Try one arm rows here, get in some unilateral work
   
3. Flat Bench Press: 5 X 5
4. Incline Bench Press: 3 X 8 do these as dumbbells, again, for the unilateral work
   
5. Standing Calf Raises: 4 X 20 Do these one leg at a time, in 10-rep sets, 3 second pause at the bottom of each rep

DAY 2 - QUAD DOMINANT LEGS
----------------------------------

1. Squats: 5 X 5
2. Leg Press: 3 X 8 Front squats would be even better here
   
3. Good Mornings: 3 X 15 Ooooh, 15-rep GMs, gaaaaah. How about walking lunges, 3 lengths of the room?
   
4. Barbell Curls: 5 X 5
5. Alternate Dumbbell Curls: 3 X 8
   Ditch direct bicep and tricep work as the cut progresses

DAY 3 - VERTICAL PUSH/PULL
---------------------------------

1. Chin Ups: 5 X 5Weighted
2. Lat Pull Downs: 3 X 8 one arm at a time. Use the stirrup attachment.
   
3. Standing Barbell Press: 5 X 5 hang clean and press is awesome here, too
4. Lateral Raises: 3 X 8 Arnies or Arnies ss with side laterals are great here
5. Bent Over Lateral Raises: 3 X 8 Do these first, as a warmup, or skip 'em.
   
6. Seated Calf Raises: 3 X 20 higher rep here is fine, again, 3 second pause at the bottom of each rep

DAY 4 – HIP/HAMSTRING DOMINANT LEGS
-------------------------------------------

1. Deadlifts: 5 X 5 Romanians are a nice style to use here. You can do off the floor deads if you prefer though, or do them on horizontal push pull day for the 5x5 instead of t-bars.
2. Good Mornings: 3 X 8
   
3. Seated Leg Extensions: 3 X 20 how about 12-15 rep front squats, or pistols for this one?
   
4. Lying Tricep Extensions: 5 X 5 close grip bench is good here
5. Standing Tricep Extensions: 3 X 8 How about dips?

No need to increase the weight for each set of the 5x5, although sometimes the first few sets act as a warmup.

What diet guidelines will you be following?

 

[sakbar]

Thanks, Built.

Taken in all your suggestions.

Hey Built, for me the first couple of sets cannot be 5-rep max. So I go something like 12, 8, 6, 5, 4. (5-rep max for the the last two sets)

Just so that we are on the same page, Hang Clean and Press is this? (If I have to heave the weight up for each rep, it will mean that the poundage will be lighter than for a plain push press)

At what point do you suggest to drop the bi/tri work?

Regarding the diet, we have had a brief discussion here, which I try to follow to the T.

What about the break days - 2-on, 1-off?
Regards,
Sak

 

[Built]

Hang clean and press, you got it. You can do 2-3 short sets of heavy cleans, then 2-3 sets of push presses if you like. I often do that combo myself, since I can clean more than I can press. Best of both worlds. I do think it's a good idea to occasionally do clean and press though, if for no other reason than they're fun!

Training days for me are two on, one off, two on, two off.

Diet looks ace, forgot about that thread, glad it's working for you!

You drop training volume as you lean out. When your choices become "finish the sets" and "keep the iron on the bar", you go with keeping it heavy. By the time you're down to 3x5 sets instead of 5x5 sets, you'll probably have all but dropped direct arm and calf work.

 

[BulkMeUp]

Built i'm doing bgb as well (i'm on a bulk). I thought it was (upper) e.g. 5x5 (push), 5x5 (pull), 3x8 (push) 3x10 (pull).... instead of the above 3x5, 3x8, 3x5 3x8 .. or am i missing something there?

 

[Built]

I do a heavy 5x5 compound for the push and the pull, and a second 3x8 for each of these as well. (If I have the steam, I'll do a 3x12 for each after the 3x8, but not while cutting).

You can do this in a variety of different permutations:

For example, suppose it's horizontal push pull day

You could do
Rack pulls 5x5
BO rows 3x8
One arm dumbbell rows 3x12

Then
Flat barbell bench 5x5
Low incline dumbbell bench 3x8
Cable flyes 3x12

OR pair up the agonist/antagonist work:

Rack pulls 5x5
Flat barbell bench 5x5

BO rows 3x8
Low incline dumbbell bench 3x8

One arm dumbbell rows 3x12
Cable flyes 3x12

Read this, it'll explain the rep ranges: TESTOSTERONE NATION - 3 Ways to Get Big!

 

[BulkMeUp]

I do a heavy 5x5 compound for the push and the pull, and a second 3x8 for each of these as well. (If I have the steam, I'll do a 3x12 for each after the 3x8, but not while cutting).

You can do this in a variety of different permutations:

Ok.. i see.. i always keep the lower rep range exercises towards to beginning of the wo of that body area by pairing up the agonist/antagonist work. But i guess i could mix it up as you suggested as well.

Read this, it'll explain the rep ranges: TESTOSTERONE NATION - 3 Ways to Get Big!

Thanks. reading it right now

 

[hoot]

This is a simple, yet effective routine (for me anyway). Been doing it for the last year. Keep it fresh by changing the lifts and/or rep scheme every 4-6 months. Still adding weight to the bar.


Built, is this where you been hiding?

 

[Built]

'Tis!

I got recruited lol!