What program will benefit me most?

thatch1234

Hi again, more questions for you geniuses. I'm 5ft 7 and weigh 15.3 stone. I have a bf of 25%(was 29% 2 months ago,yay). But I really want the decent muscly look. At the moment I have too much fat on parts of me to show what I have off. I know I got muscle as my lifts are reasonable. 90 kg bench. 100kg deadlifts. But was looking into the 5x5 starting strength which could be a tad easy for me? And doesn't incorporate triceps and biceps which obviously everyone wants.(triceps mainly). Would any experienced lifters give me an idea of how much I can transform with 5x5. Or another program. I have this image of never being nicely large and lean. Sorry for the moping just need some help/reassurance. Thanks

Snow3y

You could always try the Leg/push/pull/rest routine I rotate mine being 1 week strength training, 1 week hypertrophy.. Head over to jefit.com to search it up (preferably search Ogus Style) and give it a try..

RangerRN507

5X5 is awesome for strength but it sounds like your assuming you only do 5X5...for me when I do the 5X5 I start my lifts like that then move into supplementing lifts working my way to 16-20 sets for major muscle groups, so chest for example I would do 5X5 Bench then go into weighted dips 4X8-12, Cable Flies 4x12-15 and finis off with dumbbell incline 5x10 comes out to 18 sets

RangerRN507

oh and as for arms, just do arms on another day, or superset your chest and tris into the same workout

thatch1234

Ah I see. I never really thought of doing that. Another question, how important are squats for this routine? Mainly because I don't have a stand yet and need to buy if it's going to majorly benefit me. I do play football and run a few nights a week also. Thanks again

RangerRN507

squats - the king of all lifts...is extremely important to almost any routine, over the decades if you look back into fitness history, many different kinds of programs and routines have come and gone and come back again as each generation tries to re-write the book on health and fitness but one thing has been undeniable as these people eventually realize is that the more proficient at the bench squat and deadlift you become the better of an athlete you have the potential to be and likely are. so always squat and if anything it should actually be the cornerstone of your entire routine

tricksee

Easy.

Do 5x5 as already planned, add close grip bench press 3x8 to workout A and skullcrushers 3x8 to the end of workout B.

thatch1234

Ok squat rack ordered. Going to 5x5 as planned with extra arm work. And do insanity on Tues and Thurs for hiit. Thanks all for the help much appreciated. Now with the weight I lift. Should I start with starting strength or go for a more intermediate one?? I currently lift 3 days a week heavy

tricksee

. And do insanity on Tues and Thurs for hiit.

Don't forget your rest, bro!

thatch1234

Resting weekends should be enough?? Or do you think I need a rest in between?

tricksee

They say rest between on 5x5, buddy. I suppose it depends on the intensity of your workout on your insanity days.

Go for it and see how you feel, you'll know if you're doing too much.

thatch1234

Ah okay. Thanks for the heads up. Will monitor it. Don't want a over stress the muscles. Cheers pal

ironanimal

I'd do Jim Wendler's 5/3/1 if I were you. You should buy his book, but it's not necessary and www.strstd.com will generate your training schedule completely free for you.

If you want to work on vanity muscles, just do that after your main work.

thatch1234

Hey, just checked the site out you gave me looks good. But is it possible to do it on a 3 day split. So mon-wed-fri? If so how would I go about it for optimum gains??

ironanimal

I'd put Squats and OHP together myself, though you could do Squats with Bench. Either way, Squat first as that is likely to be more exhausting.

thatch1234

Ok so example monday- squats/bench/pull ups
Wed-deadlifts/ohp/triceps
Fri- squats/bench/ extra?? Or is that completely wrong??

ironanimal

Monday - Squats/OHP/Rear and Medial Delt Isolation/Leg Acessory
Wednesday - Deadlifts/Back Accessory/Bicep Work
Friday - Bench/Chest Accessory/Tricep Work

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thatch1234

Isn't it best to get the compound lifts in twice a week minimum? Would love to stick to program but don't 100% understand the sessions it's saying to do. As in what together etc. May not be reading the best one

thatch1234

After some more research on this program. I have read that 5x5 is more for strength gains mot muscular? I want to get stronger ofc but for me I'd rather have the jacked look for now. I've always been relatively strong but never had the appearance. It's time for me now to look good also. Are there any programs recommended to end up looking jacked??

tricksee

Workout A
squat 5x5
Bench press 5x5
Bent over rows 5x5
Chin ups 3x failure

Workout B
Squat 5x5
Press 5x5
Dead lift 1x5
Press ups 3xfailure

Alternate A and B - 3x per week adding 5lbs to your next session if 5x5 completed successfully.

Be consistent and you'll be a damn monster.

ironanimal

Layne Norton's PHAT is a good program that has a heavier emphasis on bodybuilding while still building strength.

Huffdogg

You're still in pretty much the later end of the beginner range, tbh, and it seems, if your information about your squatting/deadlifts is correct, that your lower body is seriously lacking compared to your upper body. IMO, if you do Starting Strength or Stronglifts, eating a small surplus, until you start to stall, then you'll put on a good base of mass to work with. What tricksee recommended above is pretty much exactly what I'd say; just do your pushups/pressups with a tricep focus if you really care a lot about arms- maybe diamond variation.

And add 10 lbs to deadlift instead of 5

To set your starting 5x5 weight, test the lifts VERY light and add in increments, stopping as soon as your bar speed begins to be affected by the weight. Take 10% off of that number and start there.

Docmahi

jason blaha's 5x5 - he has a youtube video at juggernautfitnesstv

it will transform your body probably faster then any other program -

thatch1234

Ok guys thank you very much for the advice. Greatly appreciated.

_TastySnoBalls_

The program you will stick to

I second this

thatch1234

Tricksee starting the routine today. Do I add weight per set or once a week??