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What do you think of this workout routine?

Replies

  • islandgirl76_
    islandgirl76_ Posts: 86 Member
    Not answering your question but I found this funny in the FAQ:

    Q:

    I don't like squats and deadlifts

    A:

    Don't ask if you can ditch squats or deadlifts because "you don't like them". If you do so, make sure to bring your box of tampons along to the gym with you each workout.

    :laugh:
  • SideSteel
    SideSteel Posts: 11,068 Member
    I'm surprised at how much volume there is but overall it looks like a good program.

    I think you might be beyond the level intended for this program though.

    What were you previously using?
  • SirBonerFart
    SirBonerFart Posts: 1,185 Member
    I'm surprised at how much volume there is but overall it looks like a good program.

    I think you might be beyond the level intended for this program though.

    What were you previously using?

    I'm currently doing 5/3/1. What would you recommend?
  • SideSteel
    SideSteel Posts: 11,068 Member
    I'm surprised at how much volume there is but overall it looks like a good program.

    I think you might be beyond the level intended for this program though.

    What were you previously using?

    I'm currently doing 5/3/1. What would you recommend?

    Goals?
  • SirBonerFart
    SirBonerFart Posts: 1,185 Member
    I'm surprised at how much volume there is but overall it looks like a good program.

    I think you might be beyond the level intended for this program though.

    What were you previously using?

    I'm currently doing 5/3/1. What would you recommend?

    Goals?

    Step 1) Get Jacked
    Step 2) Get girls

    As a side note I work out at home so my exercises are limited to what I can do in a power cage, barbells, dumbbells, a bench, a leg curl machine and a cable machine (attached to my rack)
  • haroon_awan
    haroon_awan Posts: 1,208 Member
    I've done this routine in the past. I ran this routine for about 3 and a half months if I recall correctly (Feb-May I think), I'll have a look at training journal. It's a long workout based on the amount of volume, but I was in pretty decent shape at the time in terms of my endurance so I had no problems with the length. It was my first real program (after months of silly bodybuilding type routines which involved no squats or deadlifts) and I made a lot of strength gains as far as the squat and deadlift (reached ~200lbs/300lbs respectively @155lbs bw) then kept stalling even after deloading several times. I was doing a lot of walking at the time as I was a waiter (still am) so I was tired a lot and I'd say the amount of volume was not letting me recover as much as I should have in terms of progressive overload (5lbs/workout).

    I've now switched to Starting Strength and only add weight 1x/week rather than each workout and I'm cutting. Based on my experience of it, I would honestly say I prefer SS or SL5x5 for cutting or bulking as a beginner.

    EDIT: June 16th was my last day on this program, so that would make it about 4.5 months.
  • SideSteel
    SideSteel Posts: 11,068 Member
    I'm surprised at how much volume there is but overall it looks like a good program.

    I think you might be beyond the level intended for this program though.

    What were you previously using?

    I'm currently doing 5/3/1. What would you recommend?

    Goals?

    Step 1) Get Jacked
    Step 2) Get girls

    As a side note I work out at home so my exercises are limited to what I can do in a power cage, barbells, dumbbells, a bench, a leg curl machine and a cable machine (attached to my rack)

    One thought would be to run some adjusted version of PHAT (Layne's routine--you'd have to get creative with accessories but you could probably get creative: http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html), another option would be to consider staying with 5/3/1 but running a different set of accessories or different template.
  • haroon_awan
    haroon_awan Posts: 1,208 Member
    One thought would be to run some adjusted version of PHAT (Layne's routine--you'd have to get creative with accessories but you could probably get creative: http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html), another option would be to consider staying with 5/3/1 but running a different set of accessories or different template.

    If I can ask a related question to OP's, is there a guideline or general rule of when you would recommend someone follow 5/3/1?
  • SideSteel
    SideSteel Posts: 11,068 Member
    One thought would be to run some adjusted version of PHAT (Layne's routine--you'd have to get creative with accessories but you could probably get creative: http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html), another option would be to consider staying with 5/3/1 but running a different set of accessories or different template.

    If I can ask a related question to OP's, is there a guideline or general rule of when you would recommend someone follow 5/3/1?

    Assuming first of all that the user has either strength or strength/hypertrophy as goal sets, I'd recommend 5/3/1 (or Madcow's intermediate program, or something along those lines) when they are no longer making regular progress on a linear method.

    EDIT: In fairness, I also think preference plays a big role. 5/3/1 seems like a bigger jump in "variety" when compared to SS/SL/All Pros, and I can see merit in moving to it a bit early for variety sake in some individuals. I do think the previously mentioned programs are superior in the beginning for squat frequency and for getting lifts up fast.

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