can you review my routine ?

[fqqs]

can you check a workout for my friend who dont know english at all ?

he asked me to submit his routine here thanks in advance

his priority is hypertrophy

3 days per week A B A B A ....


A:

squat 4x6-10
low-incline db press 4x5-8
bb rows 3x6-10
weighted bench dips 3x6-10
CG chin-ups 3x6-10

+ ~10 min of abs workout (3 x triset: hanging knee raise, crunches, bicycles)

B:

pull-ups 4x5-8
weighted dips 3x6-10
RDL 4x5-8
military press 3x6-10
BB curl 2x6-10 + dropset

+ ~10 min of abs workout (3 x triset: hanging knee raise, crunches, bicycles)




calves seperately , 2 days per week on non-workout days

 

[Marat]

Not bad at all. Since he is training three days a week, I'd recommend putting the RDLs on a separate day but doing conventional deadlifts instead. Also, make the military press the first movement of its day and adding a few more sets to it.

Does he have a method for increasing the weights or do he just do it when he feels 'stronger'?

 

[fqqs]

Does he have a method for increasing the weights or do he just do it when he feels 'stronger'?

thanks for your response

he is doing straight sets (the same weight in all sets)

for example for 6-10 rep range I suggested him adding weights if he can do in the first set 10 reps (last rep hard, but not failure) and in the last set at least 6 reps (failure). i dont know if this is a good method ?


i dont know if that is okay, but i like for myself to be completely fresh on pull-ups, so that order and rep ranges/sets is okay ? he doesnt want to do conventional deadlifts for now... some kind of grip issues with big weights


A:

squat 4x6-10
low-incline db press 4x5-8
bb rows 3x6-10
CG bb bench press 3x6-10
CG chin-ups 3x6-10

+ ~10 min of abs workout (3 x triset: hanging knee raise, crunches, bicycles)

B:

pull-ups 4x5-8
military press 4x5-8
RDL 4x5-8
weighted dips 3x6-10
BB curl 2x6-10 + dropset

+ ~10 min of abs workout (3 x triset: hanging knee raise, crunches, bicycles)



1-1,5 min rest between all sets

 

[juggernaut]

fqqs, what is your goal for this? Build muscle? Increase strength? Why do this? I'm not being a ball buster, just curious as to why you picked this.

 

[fqqs]

me?

building muscle mass&strength of course. strength = mass and vice-versa IMO. but i have only little experience ; /

i want to add muscle and look good. i dont want do be pro BB of course, but I'll do anything to look good and be decently strong.

i have a strict diet, i dont leave workouts. im consistent and zealous. although im a maths student , I find time for BB and always will. may it pay me in the future. i know that 1 year is very little in bodybuilding (even not exactly 1 year - for first 3-4 months i didnt have too much equipment, now I have everything I need), but i want to see constant progress. thats my purpose.

i dont use any supplements, even creatine.

as for routine kind, I simply dont like splits. never tried it for longer than 1 week. 1 workout for bodypart per week is not for me, I guess. im a bit ectomorph, but i've gained almost 10kg of mass since i started (about 1 year ago). i'm looking much nicer than 1 year ago, but a long way is before me... now progress a bit stopped, because i shuffled with routines and didnt stick to just one for longer than 2 weeks.


sorry for my english again.

 

[juggernaut]

me?

building muscle mass&strength of course. strength = mass and vice-versa IMO. but i have only little experience ; /

i want to add muscle and look good. i dont want do be pro BB of course, but I'll do anything to look good and be decently strong.

i have a strict diet, i dont leave workouts. im consistent and zealous. although im a maths student , I find time for BB and always will. may it pay me in the future. i know that 1 year is very little in bodybuilding (even not exactly 1 year - for first 3-4 months i didnt have too much equipment, now I have everything I need), but i want to see constant progress. thats my purpose.

i dont use any supplements, even creatine.

as for routine kind, I simply dont like splits. never tried it for longer than 1 week. 1 workout for bodypart per week is not for me, I guess. im a bit ectomorph, but i've gained almost 10kg of mass since i started (about 1 year ago). i'm looking much nicer than 1 year ago, but a long way is before me... now progress a bit stopped, because i shuffled with routines and didnt stick to just one for longer than 2 weeks.


sorry for my english again.

Understood. Can you do deadlifts? Military Press? Squats? Bench Press?
If so, what are your maximum numbers?

 

[fqqs]

Understood. Can you do deadlifts? Military Press? Squats? Bench Press?
If so, what are your maximum numbers?

i can do .

i didnt measure my maxes for a long time, because i usually do sets at minimum 6 reps.

BP max was sth like 90 kg, squat maybe 120kg, DL i dont know, military press sth like 50-55kg

i can also do ~9 unassisted full-dead hang pull-ups at rep-timing 2-1-2 in one set

now maybe it is better. but i dont think my strength improved a lot during last weeks /months... size also, maybe a bit.

i managed to add 1-2 reps each workout, and sometimes nothing, sometimes I did 1-2 reps less than last time .. overall i was going forward, but very slowly.


i need some good workout, because in 3 days there is start of the study year in poland...and i dont have time to think a lot about a gym. i have time to train, train hard, only.

i prefer full-body, compound movements, but i dont know what would be the best choice for me.


thanks again for your resposne, I really appreciate it. i posted a routine on some other forums and hardly anyone has replied

my diet :~ 2,5g protein / kg , ~ 5g carbs / kg , ~1g fats / kg

 

[juggernaut]

YouTube - Dead Lift Technique Instructions with Slow and Stop Motion

These are deadlifts.

 

[juggernaut]

I'm thinking possible a three day 531 routine.
Get your maxes in pounds, I'm American and we still dont know metrics! LOL

 

[fqqs]

ok sorry ; P

BP max was sth like 198 lbs, squat maybe 260 lbs , DL i dont know, military press sth like 110-120 lbs

but as i said, i dont do PR's. strength isnt my priority, but only a tool.
my priority is hypertrophy and nice , muscular look. i prefer full body routines, (more frequent routines) and roatations, but i'm also opened for any other good routines

also i noticed, that bench press isnt a very good exercise for chest at all. small incline db press, or wegihted dips, or even chair pushup works my chest a lot better (I can feel that)


thanks again for your reply nad I hope you'll help my with a proper routine. im quite new to BB training and i dont know to which routine I will better respond. I see that you;re very experienced member so it would be woonderful if you could tell me at what should I aim


thanks again for your time

 

[juggernaut]

Strength maxes arent the point. With 531 and a bit of thinking, you can turn it into a great routine. Plus, as a side benefit, you can get stronger. Several of my clients are doing a variation of 531 for simple muscle growth and are seeing great results. You can also check out Builts Baby got Back routine. A 4 day, but can be manipulated to a three day.

 

[fqqs]

Strength maxes arent the point. With 531 and a bit of thinking, you can turn it into a great routine. Plus, as a side benefit, you can get stronger. Several of my clients are doing a variation of 531 for simple muscle growth and are seeing great results. You can also check out Builts Baby got Back routine. A 4 day, but can be manipulated to a three day.

thanks, you mean that routine: Got Built? » Baby Got Back ? it looks interesting, but how can i manipulate it to 3 days ? legs arent my priority, so i need to cut some of leg training ?

as for 531, i read that it is more a powerlifitng routine ?

 

[Marat]

as for 531, i read that it is more a powerlifitng routine ?

You're welcome to categorize it however you'd like. What remains consistent is that the program will facilitate solid strength gains which beget size gains. I'm assuming a proper diet is in place as well as hard work is being put in.

I like to think of it as a weightlifting program. There are no bands, chains, boards, or ammonia tabs. There's just a focus on the major lifts that are supported by proper peridiodization and applicable assistance work.

I recommend trying it a month or two before you dismiss it.

 

[fqqs]

thanks, 5-3-1 looks fine, but i think im not advanced enough to try it ;/

i hope make some progress in following weeks and maybe start that 5-3-1

i though about my full-body routine above and changed it a bit:


A

squat 4x6-9
db incline press 3x6-9
cg bench press 3x6-9
bb row 3x6-9
weighted cg chin-up 3x6-9

B

military press 4x6-9
weighted pull-ups 3x6-9
weighted dips 3x6-9
romanian deadlift 3x6-9
bb curl 3x6-9 + dropset

calves seperately, intense,but brief abs workout after each wieghts workout

what do you think about that? is that routine any good or better throw it away ?
is it worth to try it for at elast 3-4 weeks and see if there are any results (progression) ? i will be logging every single rep and keeping you posted

 

[juggernaut]

thanks, 5-3-1 looks fine, but i think im not advanced enough to try it ;/

i hope make some progress in following weeks and maybe start that 5-3-1

i though about my full-body routine above and changed it a bit:


A

squat 4x6-9
db incline press 3x6-9
cg bench press 3x6-9
bb row 3x6-9
weighted cg chin-up 3x6-9

B

military press 4x6-9
weighted pull-ups 3x6-9
weighted dips 3x6-9
romanian deadlift 3x6-9
bb curl 3x6-9 + dropset

calves seperately, intense,but brief abs workout after each wieghts workout

what do you think about that? is that routine any good or better throw it away ?
is it worth to try it for at elast 3-4 weeks and see if there are any results (progression) ? i will be logging every single rep and keeping you posted

531 isnt for rocket scientists. What you're trying to achieve in this routine you've listed above isnt too far from what you'd be doing in 531.

 

[fqqs]

531 isnt for rocket scientists. What you're trying to achieve in this routine you've listed above isnt too far from what you'd be doing in 531.

yeah, but as far as i know/read 531 is a typical split. there is a back&bic day, legs day and chest&tric day. low frequency.

but im not a pro , so sorry if im not right about that

im also a bit reluctant to do less than 3 rep sets or max'es...i dont have even a belt

sorry if that all sounds like sort of childish complaining , but those are my thoughts

 

[andreamin]

looks great for a beginner wanting to gain mass. Keep it up!

 

[fqqs]

looks great for a beginner wanting to gain mass. Keep it up!

thanks, but im not a complete beginner . i've been training for about 1 year ; )

even though I think it would be also a good&simple routine for intermediate / semi-advanced lifter , but i also want to hear your opinions...

simply I want to try sth solid and see if there is progression, or not. then i will think again and search for the problem

 

[juggernaut]

yeah, but as far as i know/read 531 is a typical split. there is a back&bic day, legs day and chest&tric day. low frequency.

but im not a pro , so sorry if im not right about that

im also a bit reluctant to do less than 3 rep sets or max'es...i dont have even a belt

sorry if that all sounds like sort of childish complaining , but those are my thoughts

None of the above is true. Trust me, take the time out and look at my journal. If you decide to use it, I can assist you with it. The offer is on the table. Take a look. It's under The Juggernaut Journal. Take a look at the last few pages.

 

[fqqs]

None of the above is true. Trust me, take the time out and look at my journal. If you decide to use it, I can assist you with it. The offer is on the table. Take a look. It's under The Juggernaut Journal. Take a look at the last few pages.

i browsed you journal and you have amazing weight results

but if I may ask - how have your muscle weight changed since you started 531 ?

and as I read, there are 4 main exercises - f.example BP, squat, DL, MP , which are the core. and I can choose also additional exercises ? so I can arrange still a full body rotation routine ?

for example monday:

1) squat 5 3 1 (main lift)
2) dips 3x10 (chest additional lift)
3) closegrip chinups 3x10 (lats/biceps) additional lift
4) RDL 3x10 (glute/hams) additional lift
5) ABS - 3xwieghted triset

it is only example, i need to think over every day and 4 days overall throuroghly

 

[gtbmed]

The idea is to do exercises that will help the main lift you did that day. So if you do squats, you'd do something like good mornings, glute-ham raises, hanging leg raises, etc.

But you could make the assistance whatever you want. As long as you balance it out you should be fine.

It's a great program, anecdotal results from it have been very positive.

 

[juggernaut]

i browsed you journal and you have amazing weight results

but if I may ask - how have your muscle weight changed since you started 531 ?

and as I read, there are 4 main exercises - f.example BP, squat, DL, MP , which are the core. and I can choose also additional exercises ? so I can arrange still a full body rotation routine ?

for example monday:

1) squat 5 3 1 (main lift)
2) dips 3x10 (chest additional lift)
3) closegrip chinups 3x10 (lats/biceps) additional lift
4) RDL 3x10 (glute/hams) additional lift
5) ABS - 3xwieghted triset

it is only example, i need to think over every day and 4 days overall throuroghly

Something sort of like this, and what gt said. I think you're overthinking. Who says a full body routine is better anyway?
The changes have been many, and the way I've set it up, my quads have gained about a half inch in almost 8 weeks, my back is still wide, my shoulders and traps have grown fuller-if that makes sense. Overall, with some nutritional manipulation-carb cycling, I've maintained my energy levels, fed the starving muscles, and as a great benefit, added a deload week which greatly enhances the strength gains as well as the growth.

Granted, you may not grow as much as I have but, this routine is well put together and can be used either 2, 3 or 4 days a week, depending on your goals.

 

[Marat]

fqqs, perhaps you should read the book. You can finish it in an afternoon.

 

[Gazhole]

fqqs, perhaps you should read the book. You can finish it in an afternoon.

+1 to this. If you didn't need the book to fully understand the program, there wouldn't be a book.

Most articles i've seen are at best OKAY at illustrating the program, and at worst totally wrong. The book is fantastic, and i literally finished it twice in about 2 hours.

 

[juggernaut]

+1 to this. If you didn't need the book to fully understand the program, there wouldn't be a book.

Most articles i've seen are at best OKAY at illustrating the program, and at worst totally wrong. The book is fantastic, and i literally finished it twice in about 2 hours.

Mine is on my Nook in case I need to spotlight a certain section and I went as far as printing my purchased version of the ebook. Yeah, it's that f-ing good.

 

[JerseyDevil]

I am really liking 5/3/1, simple but very effective. I am not a pimp, I just play one on TV.

 

[juggernaut]

I am really liking 5/3/1, simple but very effective. I am not a pimp, I just play one on TV.

 

[fqqs]

@up


hahahah



ok, ill read it this weekend and figure out a routine. thanks

 

[juggernaut]

@up


hahahah



ok, ill read it this weekend and figure out a routine. thanks

fq, I;ll help you with the setup. Read it and digest it. I need your PRs for the 4 main lifts. I use a spreadsheet. Writes it all out. Then we'll go over the exercises.