My Routine

DisputedEnds
DisputedEnds Posts: 95
edited December 25 in Fitness and Exercise
This is just what i think works for my if you want to post your opinion about it then feel free to. This is only what body part i work.
Monday: Chest/Triceps

Tuesday:Back/Biceps

Wednesday: Legs/Shoulders

Thursday: Chest/Triceps

Friday: Back/Biceps

Saturday: Restday

Sunday: Restday

Replies

  • LesterBlackstone
    LesterBlackstone Posts: 291 Member
    Going for the lightbulb look, I see.
  • taso42
    taso42 Posts: 8,980 Member
    I spent around 1.5 years doing an upper/lower split with mainly isolation moves. In retrospect I call it my bro-lifting phase.

    Then I moved to the big compounds - squat, deadlifts, bench press, overhead press. My strength shot up ever since I did that. If I could change one thing, I would go back in time and have started on the compounds earlier in my life.

    Don't waste 1.5 or more years of your lifting life doing isolation moves.

    Check out Starting Strength or StrongLifts 5x5 or one of those type of programs.
  • DisputedEnds
    DisputedEnds Posts: 95
    I'v done 5x5 but i do agree with you that 5x5 does increase your weights
  • taso42
    taso42 Posts: 8,980 Member
    Did you stall out? Did you reset and build back up a couple of times and stall again? If so, do Wendler's 5/3/1. You'll add 10 lbs to your squat and deadlift every month. 5 lbs to bench and military press.

    I think 5x5 eventually turns into 3x5 or something? Don't know the exact details. 5x5 always seemed like too much volume to me...
  • kodakdigitalcamera
    kodakdigitalcamera Posts: 67
    If your trying to build/preserve muscle then its great and better then 90 percent of people. if you are trying to burn calories then its useless
  • DisputedEnds
    DisputedEnds Posts: 95
    Stalled out then went back to bodybuilding and my buddy jeff he does 5x5 which turns into 3x5 he has seen great results. And i do cardio after i lift so i maintain both muscle building and calorie burning.
  • taso42
    taso42 Posts: 8,980 Member
    You are guaranteed to stall when doing programs like this. It's just part of the program. When that happens you reset the weights and go at it again. Over time you get big and strong, like bull.
  • DisputedEnds
    DisputedEnds Posts: 95
    Yea i guess i just got like bored of only lifting 3 days a week
  • DisputedEnds
    DisputedEnds Posts: 95
    I may go back to it in time but for now i want to build some more muscle you know what i mean like the purpose of 5x5 is to make it so you can lift heavier and after your done you can do 3x10 with higher weights and that will increase the muscle i think thats right,
  • taso42
    taso42 Posts: 8,980 Member
    You're right, that these are designed to be strength programs, not hypertrophy programs. But if you are eating to gain weight, you WILL grow. But for some reason I thought you were trying to lose weight.
  • DisputedEnds
    DisputedEnds Posts: 95
    I am. I lose the weight by doing extreme cardio sessions but when you lose weight the skin gets loose and when it shrinks it can get stretch marks which i already have from gaining muscle to quickly. Because of my muscle memory i use to lift then stopped then i guess my gained it too fast so yea. And i do agree that 5x5 helps with fat loss
  • LesterBlackstone
    LesterBlackstone Posts: 291 Member
    What type of strength foundation do you have (ie what is your current bodyweight and numbers on the big 3 lifts)? If you've surpassed the novice stage, you might want to take a look at Lyle's Generic Bulk.

    http://jcdfitness.com/wp-content/download/Lyle_McDonald_Generic_Bulking_Routine_FAQ.pdf

    Edit Just saw that you were trying to lose weight. Save the generic bulk for when you move back to hyp.

    Stick with heavy weight, low volume (ie 3x5 compound) and moderate cardio.


    Give this a read:

    http://www.bodyrecomposition.com/training/weight-training-for-fat-loss-part-1.html
    http://www.bodyrecomposition.com/training/weight-training-for-fat-loss-part-2.html
  • DisputedEnds
    DisputedEnds Posts: 95
    Him or me?
  • LesterBlackstone
    LesterBlackstone Posts: 291 Member
    Him or me?

    You.
  • DisputedEnds
    DisputedEnds Posts: 95
    Current bw 210 bf 20 squats 200 leg press 500 and bench 135
  • LesterBlackstone
    LesterBlackstone Posts: 291 Member
    Current bw 210 bf 20 squats 200 leg press 500 and bench 135

    Stick with a strength based routine.

    When you can Bench 200, Squat 270, and Deadlift 315 you can think about hypertrophy routines. Any sooner than that, you'll be wasting your time.

    These numbers aren't hard and fast, but you should be within shooting distance.
  • DisputedEnds
    DisputedEnds Posts: 95
    Ok thank you i will try to go back to strength training.
  • akaOtherWise
    akaOtherWise Posts: 110 Member
    I've had some good success with Wendler's 5/3/1 program.

    A calorie deficit together with 5/3/1 I was able to get from 235lbs to 209lbs and my major lifts went up
    Deadlift: 375 to 455lbs
    Squat: 315 to 385lbs
    Bench: 225 to 265lbs
    Military Press: 135 to 185lbs

    Since then I have built around the variation of 5/3/1 I was using and made an upper/lower hypertrophy split where I hit each twice a week. Squat and deadlift for lower body, bench and military press for upper body. There are a ton of variations to 5/3/1. Do some reading on it and if you're interested I'd suggest picking up his book about it.

    If you would like a look at the routines I used just send me a message and I'll gladly share with you. (Not saying you should follow them completely. What works for me might be a total disaster for you. but it's good to just compare programs and try different things out)
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