Need help setting up new routine

Brownsbacker4evr

I just switched gyms because the one I attended only had smith machines and only 75lb max dumbells. Now I have a gym where I can incorporate barbell exercises and have access to a squat rack. Anyone got any good plans they use? Much appreciated

mndamon

Just a few sites.

http://www.muscleandstrength.com/workouts/main.html

http://www.bodybuilding.com/fun/workout/exercise.html


You can follow the plans to the letter if you want but I just kind of cherry picked stuff and made my own routine on a 4 day split with what I found to be most effective and fun.

LoraF83

Strong Lifts 5x5

Wendler 5/3/1

Starting Strength


^All are good programs

JenMc14

I totally agree with the suggested sites above, they are usually my suggestions. I'm enjoying the 5x5 I'm doing now (Madcow, not StrongLIfts), and in the forums at bodybuilding.com is a post on the All Pro beginner routine. I've done that in the past, and I got a bit bored, but it was a good program.

pandabear7486

http://www.fitclick.com

Not that I've used it in forever but i found it to be a great resource with routines. Many made by them and fellow users.

LoraF83

I totally agree with the suggested sites above, they are usually my suggestions. I'm enjoying the 5x5 I'm doing now (Madcow, not StrongLIfts), and in the forums at bodybuilding.com is a post on the All Pro beginner routine. I've done that in the past, and I got a bit bored, but it was a good program.

How do you like Madcow?

I'm about ready to change programs and I've been debating between Madcow and 5/3/1.

Brownsbacker4evr

Thanks everyone, much appreciated. I have heard about the 5x5 stronglifts. I may look into those. Looks like I have to work on my squat and deadlift forms now. Until today i've always just done alternatives to all these because I never had an opportunity to try them..

JenMc14

I totally agree with the suggested sites above, they are usually my suggestions. I'm enjoying the 5x5 I'm doing now (Madcow, not StrongLIfts), and in the forums at bodybuilding.com is a post on the All Pro beginner routine. I've done that in the past, and I got a bit bored, but it was a good program.

How do you like Madcow?

I'm about ready to change programs and I've been debating between Madcow and 5/3/1.

I like it. it's simple and doesn't take long, so it's hard for me to get bored. I am currently not doing the accessory work (I do a seperate core workout on my running days, and I've been adding some PIlates strength focused routines instead). I am making decent gains in my lifts, although my bench has stalled, but I'm eating at a deficit, so I'm not shocked or upset.

tomcornhole

Get the book Starting Strength and read it, regardless of what program you choose. Great info even if you don't follow his program.

Please, please, please do not do what I did and let your ego push you faster than your joints or form will allow, especially if you have been on a smiths machine. Barbells are much more balance oriented and any flaws you have in form will kill you on barbells. I went too heavy too fast and killed my joints. Now I am in the process of learning good form and letting all the body parts that never got any work on the machines catch up to my big muscles. I look like a wimp at the weights I am at, but my form is improving. Once I am great (not just good, but great) at each exercise, I'll start adding weight back on.

Tom