Lifting Heavy - changed it up... Is it good enough?

chrisdavey

I tend to think in terms of large muscle groups and build my program from there. Legs, Chest, Back, Arms and Abs.

Research shows that when you think and concentrate on the muscle expanding and contracting during the exercise the overall progress is best.

If you check around the web most beginning lifters programs recommend a 3 day per week full body work out as you have. The theory is to introduce the full body and CNS (central nervous system) to the stress so it can grow with the muscles as well.

Bent over rows and dead lifts have issues with form that can put far too much stress on the back if done wrong. If your budget is tight try bodybuilding.com for technique, exercise and even programs is good but vast. http://www.bodybuilding.com/exercises/finder/lookup/

For more technique(dead lift especially) go to youtube. You'll find tons of info there. Don't just watch the first one you see and follow.

Not sure where you get 5x5. 3x8/12 is more beginner focused. 5x5 is more High Intensity Training.

body builder type splits are not the best choice for a beginner who has minimal strength. The beginner programs that you speak of utilise the big compound lifts as they are the most efficient at building strength. Once a base of strength is accomplished, then the person should decide on which way they want to focus.

Cliffs: no point doing Ronnie Coleman's sets and reps if you are bench pressing 45lbs.