strength workout help for intermediate

rahulmehta08

Hi,
I am looking for a workout schedule for 5 days routine for strength. My height is 173 cm and weight is 76kgs.

Cherimoose

WS4SB

SweatLikeDog

Are you more interested in gaining strength or working out 5 days a week?

rahulmehta08

SweatLikeDog wrote: »

Are you more interested in gaining strength or working out 5 days a week?

Gaining strength and muscles cuts

SweatLikeDog

I would strength train hard 3 days a week. High intensity cardio type stuff in between and take a day off every week. Kettlebells are pretty good for this. Check out the RKC Rite of Passage program.

jacksonpt

5/3/1 + a day of mobility work.

Sam_I_Am77

rahulmehta08 wrote: »

SweatLikeDog wrote: »

Are you more interested in gaining strength or working out 5 days a week?

Gaining strength and muscles cuts

Why do you feel you need 5 days of strength training? I know one of the best things I did for myself was go from 4 days (upper / lower) to 3 days (full body) and I've seen the best gains of my life. A lot of it is individual and has to do with recovery ability, but I would honestly start with 4 days for about 6 weeks (min) to 12 weeks and see how it goes.

5/3/1 + a day of mobility work

I would honestly do mobility work every day, not just on one separate day. It helps with long-term joint and muscle health.

- 5/3/1 has a lot of different options, just make sure to buy the "Beyond 5/3/1" ebook
- WS4SB (Westside For Skinny *kitten*) but you'll probably want the 3rd iteration of this method as it gives you a 4-day split.
- Juggernaut 2.0
- Cube Method

Edit: Not meant to be mean but if that's a current profile pic I would say you'll be doing well with a 3 or 4 day split. If you took 5/3/1 for example and pushed hard on the PR sets, did FSL, and maybe Jokers here and there, throw in some dips, chin-ups, back raises, and ab work and you'll see vast improvements as long as you're eating to support such gains.

LolBroScience

Throwing out Texas Method as well

singingflutelady

I am starting WS4SB3 soon. I hope I get good results from it

Wheelhouse15

West Side, Texas Method, 531 and RTS all looked good to me but I've settled on 531 for now.

PwrLftr82

Wheelhouse15 wrote: »

West Side, Texas Method, 531 and RTS all looked good to me but I've settled on 531 for now.

Same. I love 5/3/1. Four days a week is plenty if you're looking for strength gains.

dbmata

Intermediate?

GVT, obvs., the moderate volume should let you really focus on strength.

This is another one I'm looking at, 915.
http://www.t-nation.com/workouts/915-workout-program

Wheelhouse15

dbmata wrote: »

Intermediate?

GVT, obvs., the moderate volume should let you really focus on strength.

This is another one I'm looking at, 915.
http://www.t-nation.com/workouts/915-workout-program

I've seen your volume and I think you mean 911!

Sam_I_Am77

I would say 5/3/1 with Jim's First Set Last model is a lot of volume and more focused on strength development than GVT. I've done GVT in the past, not impressed with the development I had.

rahulmehta08

thanks for you replies...i have a question regarding 5/3/1 routine ...what are the Assistance Exercises i should follow
As i will be following this sample routine
day 1:
Warmup
Standing Military Press
assistance excercises(?)

day 2:
Warmup
Deadlift
assistance excercises(?)

day 3:
Warmup
BenchPress
assistance excercises(?)

day 4:
Warmup
Squats
assistance excercises(?)

shor0814

Wendler has some good pairings in his book and recommends assistance that helps your main lifts. Focus is on the main 4 lifts. Here are my assistance exercises:

Day 1 pull ups or chins
Day 2 GHD's
Day 3 dumbbell rows
Day 4 leg curls

I am doing BBB so there are 5x10 of the main exercise as well. And I sometimes skip the assistance depending on time or how my body feels.

rahulmehta08

just 2 exercises a day??

Sam_I_Am77

rahulmehta08 wrote: »

just 2 exercises a day??

Don't get caught-up in quantity, focus on quality training. Make sure you have the "Beyond 5/3/1" book as well. I've been using Wendler's principles for a while and even joined his site and this is what I'd do if I were going to use a 4-day split.

Example:
Main Work: Press using 5's Progression or 5/3/1
Supplemental Work: Press using FSL (from Beyond 5/3/1)
Accessory: Upper Back x 1 / Abs & Obliques x 1 or 2 / Maybe Dips / Maybe 1 biceps exercise

Main Work: Squat using 5's Progression or 5/3/1
Supplemental Work: Press using FSL
Accessory: Back Raises on a 45-degree bench or Reverse Hypers / Maybe some Leg Curls / Maybe a set or two of Lunges or Step-ups depending on what your needs are.

If you're really pushing the main work and the supplemental work, you shouldn't have much left in the tank for a bunch of accessory work. If you're just starting 5/3/1 and you set it up right everything is going to feel pretty light and you're going to be like... WTF was he talking about, this is easy. But after a few cycles the weight really accumulates and everything catches up quickly. In the "Beyond 5/3/1" book Wendler also introduces a concept called "Joker sets" which is another addition to the main work sets that you can use on days when you feel great and can push yourself further. 5/3/1 is one of those things that's best left simple and don't let the ease of the beginning fool you because in-time it catches-up. Just yesterday I did FSL sets on the squat with weight that 2 years ago was my 1-rep personal best, so it really works if you're patient, good with your recovery methods, and train what is most important which is the main work and not the accessory work.

shor0814

What sam said above and don't underestimate the last set of as many reps as possible. As the weights get heavy that last rep will burn and wear you out especially if you chase rep maxes.

rahulmehta08

Thanks @Sam_I_Am77 ...you told about Supplemental Work: Press using FSL (from Beyond 5/3/1)..i am actually not getting that Supplemental Work part...what actually i should exercise...??

Sam_I_Am77

rahulmehta08 wrote: »

Thanks @Sam_I_Am77 ...you told about Supplemental Work: Press using FSL (from Beyond 5/3/1)..i am actually not getting that Supplemental Work part...what actually i should exercise...??

Think of it kinda' like this:

Main work: Is the primary exercise and main programming. So like Squat and the 5/3/1 or 5's Progression

Supplemental: It can be the same as the main work or a variant but different programming. Using the above example, the Supplemental here would be the Squat or maybe the Front Squat using Boring But Big (BBB) or First Set Last (FSL).

Accessory: These are exercises to help improve strength in supporting muscle groups, usually done for higher volume. Within this same example a good accessory movement could be back raises. Jim typically programs 50 total reps of that exercise in his templates.

Sam_I_Am77

To give you an example based on my needs and goals, this is what the first 6 weeks of my current macro-cycle looked like (I almost at the end).

Day 1
- Squat: FSL *supplemental*
- Press: 5's Progression with Jokers *main*
- Accessory
DB Rows 10 / 10 / 10+ (or 15's depending on the week)
Back Raises x 50 total (maybe more if I felt good)
*DB Curls x 1 x 10 4/2/1 tempo (this exercise was a maybe for me)

Day 2 (I don't DL anymore, so this may look odd to some)
- Bench: 5's Progression with Jokers *main*
- Bench: FSL *supp*
- Accessory
Pendley Rows: 5 x 6-8
Single-Leg Curls: 2 x 6-10 (4/2/1 tempo)
Overhead Barbell Carries 2 x 6 (1 rep = 1 power clean & jerk -> 30' walk, set the weight down, repeat)

Day 3 (I usually have more time on Day 3 and typically eat a ton more as well so I may push my total volume)
- Squat @ 5's Progression *main*
- Press: FSL
- Accessory
Chin-ups 50 - 100 reps
Cable Crossover (I'm rehabbing an injury) 1 - 3 x 12-20 (4/2/1 tempo)
EZ Curls 3 x 8
- Direct Core work
90-Degree Weighted Crunch 1 - 3 x 20
Side Plank 1 - 3 for time