5x5 ROUTINE

[mikey250976]

looks ok,thing is dont know wat to go with now i have been working my way round this new 1,now i might just change and go with that 1 u just posted,have u been doing this long btw.

 

[mikey250976]

i would not have known that,very new to this as you can prollt tell,so what u suggest is the 1 u posted for looking bigger,iam gonna give you a link to see what you are dealing with,and u might understand why i need to get bigger,and why its gonna take a wee while,i take supplements as well,like nlarge,whey protien,glutimine,and creatine http://www.ironmagazineforums.com/showthread.php?t=65411

 

[mike456]

I think an upper lower upper lower would be better gor you and just stick to 6-12 youll gain lots of size and some strength with a 6-12 rep range.
try this 1 if your main goal is size and not strength
do everything for 3x6-12 reps with 60-90 sec ret intervals
Upper
Flat DB Bench
Bent-over row
Overhead Press
Pull-ups
Tricep extensions

Lower
Squats
RDL's
Lunges
Glute-Ham raises
Calves- 3x15

Upper
Pull-ups
Overhead Press
Bentover Row
Flat Bench
BB curls

Lower
Lunges
Glute-Ham raises
Squats
RDL's
Abs-3x15
GL this is perfect for you

 

[mikey250976]

right thats wat iam gonna do then,i was always told lift heavy or go home theory,thats wat always stuck in my mind,do less reps and heavier weights,thats why i tryed to keep my reps down,but iam gonna try it the way u suggest,because it aint worked as well as i hoped with that theory,altough it has only been 11 weeks,i will need to ask a few more questions about that workout you gave me,if u have the time,

 

[mike456]

judging by that thread the problem your having is not getting enough food, without enough food you will not grow, go read the bulking stickies in the diet section come up with a good diet, post it for criticism and than use the routine above this post, than all you have to do is be consistent with the diet and training, train hard! and you will grow.
GL

 

[mikey250976]

upper

overhead press- is that just like clean and press
pull up - cant do these becuase,no equipment(wat instead)

lower

rdls - wat r these
glute ham raises - wat r these

upper

pull up - no eq

 

[mike456]

overhead press- http://www.exrx.net/WeightExercises/DeltoidAnterior/DBShoulderPress.html
instead of pull-ups do overhand grip pull downs
rdls- http://www.exrx.net/WeightExercises/ErectorSpinae/BBStiffLegDeadlift.html
instead of gluteham raises you can do leg curls if you have the eqipment

instead of pull-ups do pull-downs

 

[mikey250976]

magic,cheers.now the gl this is perfect for u - wats this
and also i notice abs at the bottom,well i dont think i would get my stomach to tone up at the moment,because i would have to be CUTTING and at the moment my main priority is to bulk,do u agree

 

[mike456]

lol It means Good Lucj this routinee is perfect for you

Abs are optional-lots of people dont even train them and let the big compunds take care of them- it is up to you

P.S. I would drop them

 

[mikey250976]

so do u agree with my theory with lift heavy or go home(that is wrong,maybe for strengh it could be right)but not for wat i want to do.so if i go for about 10 reps with everything.wat i tend to do with reps,is if i can only manage to 10 i will stop at 10,then i know its 10 i should be doing.is that the right way to do it,because i dont want to do ten reps of something that is pretty easy to lift,i would rather struggle to 10.then i know i am acheiving something

 

[mike456]

for size do 6-12 reps.
use a weight that is very challenging to get ten reps...
you should train about 1 rep short of failure so if you know your not gonna get the next rep stop. So use a weight that is challenging to do this and a weight that there is no way to get over 12 reps for that particular lift.

 

[mikey250976]

thanks for your time,think thats all i need to know the now,will be starting this tomorrow,gonna bug some1 else about trying to bulk me up now

 

[CowPimp]

so do u agree with my theory with lift heavy or go home(that is wrong,maybe for strengh it could be right)but not for wat i want to do.so if i go for about 10 reps with everything.wat i tend to do with reps,is if i can only manage to 10 i will stop at 10,then i know its 10 i should be doing.is that the right way to do it,because i dont want to do ten reps of something that is pretty easy to lift,i would rather struggle to 10.then i know i am acheiving something

I think you should challenge yourself. However, achieving muscular failure all the time is not necessarily a good thing. Also, you have to take it easy on yourself from time to time. Some people choose to take off completely from the gym, but I prefer more frequent bouts of active rest. Nonetheless, it is good to take some time off from the gym time to time; I just prefer to wait until I go on some kind of vacation/excursion and then plan my program around that.

 

[mikey250976]

this is how i worked my first day,just to see if you think this is ok.

flat db bench
1x10 (10s)kg
1x10 (12.5s)kg
3x12 (15s)kg

bentover row
1x10 (20s)kg
3x12 (25s)kg

overhead db press
1x10 (10s)kg
3x10 (13.5s)kg

wide grip pulldown(instead of pullups)
3x10 (109)kg

tri ext lying
3x12 (18)kg

 

[CowPimp]

Looks good to me.

 

[mikey250976]

right i have done my second day into the new prog this is how it looks,iam posting theses just to see if any1 can spot anything wrong with how many reps or watever.

squat
1x10(20)kg
3x8(50)kg

straight deadlift
3x12(20)

dumbell lunges
3x3(15s)3 reps on each leg

glute ham raises(really find these hard)
3x5

calve raises
3x13(50)

 

[mikey250976]

my goals are also strength and size and im starting this soon you might want to try...
Day 1- Upper Strength
Day 2- Lower Strength
Day 3- off
Day 4- Upper Size
Day 5- Lower Size
Day 6- off
Day 7- off
Upper Strength- 2 min rest intervals
Flat DB Bench- 3x2-5
BB Bent-over row- 3x2-5
Overhead Press- 3x2-5
Lat Pull-downs (overhand wide grip)- 3x2-5

Lower Strength- 2 min rest intervals
Squats- 5x2-5
Stiff-legged Deadlifts- 5x2-5

Upper Size- 1 min rest intervals
Wide Grip Upright rows- 3x12
Decline Bench or Dips- 3x12
BB curls- 3x12
Tricep Extensions- 3x12

Lower Size- 1 min Rest
DB Lunges- 3x12
Leg Curls- 3x12
Calves- 3x15
Abs- 3x15

i will be starting my upper again on wedensday,i was wanting to know if there is anything different i have to do because the first 2 days were strengh and the last 2 r size.and the excersies r pretty similar,do i have to do more reps or less or the same,or do i just kkep it the same,just did not understand how strengh and size r quit similar.

also can i do a straight 4 days on instead of the rest on wed,or is there a reason for this,rest prolly

 

[Bakerboy]

If you don't rest, you won't grow! Your rest days are just as critical as your training days! The problem a lot of people have when they are just starting out or restarting after a long lay off is that they get a little too excited and want to train too long, or too many days without taking a break. Hitting the weights is only part of a good program you also have to eat well and rest.
Train, Eat, Rest Train, Eat, Rest... Your body needs time to repair.