What program will benefit me most?

thatch1234
thatch1234 Posts: 276 Member
in Fitness and Exercise
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

Replies

  • Snow3y
    Snow3y Posts: 1,412 Member
    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
    RangerRN507 Posts: 124 Member
    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
    RangerRN507 Posts: 124 Member
    oh and as for arms, just do arms on another day, or superset your chest and tris into the same workout
  • thatch1234
    thatch1234 Posts: 276 Member
    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
    RangerRN507 Posts: 124 Member
    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
    tricksee Posts: 835 Member
    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
    thatch1234 Posts: 276 Member
    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
    tricksee Posts: 835 Member
    . And do insanity on Tues and Thurs for hiit.

    Don't forget your rest, bro!
  • thatch1234
    thatch1234 Posts: 276 Member
    Resting weekends should be enough?? Or do you think I need a rest in between?
  • tricksee
    tricksee Posts: 835 Member
    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
    thatch1234 Posts: 276 Member
    Ah okay. Thanks for the heads up. Will monitor it. Don't want a over stress the muscles. Cheers pal
  • ironanimal
    ironanimal Posts: 5,922 Member
    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
    thatch1234 Posts: 276 Member
    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
    ironanimal Posts: 5,922 Member
    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
    thatch1234 Posts: 276 Member
    Ok so example monday- squats/bench/pull ups
    Wed-deadlifts/ohp/triceps
    Fri- squats/bench/ extra?? Or is that completely wrong??
  • ironanimal
    ironanimal Posts: 5,922 Member
    Monday - Squats/OHP/Rear and Medial Delt Isolation/Leg Acessory
    Wednesday - Deadlifts/Back Accessory/Bicep Work
    Friday - Bench/Chest Accessory/Tricep Work

    :D
  • Unknown
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  • thatch1234
    thatch1234 Posts: 276 Member
    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
    thatch1234 Posts: 276 Member
    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
    tricksee Posts: 835 Member
    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
    ironanimal Posts: 5,922 Member
    Layne Norton's PHAT is a good program that has a heavier emphasis on bodybuilding while still building strength.
  • Huffdogg
    Huffdogg Posts: 1,934 Member
    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
    Docmahi Posts: 1,603 Member
    jason blaha's 5x5 - he has a youtube video at juggernautfitnesstv

    it will transform your body probably faster then any other program -
  • thatch1234
    thatch1234 Posts: 276 Member
    Ok guys thank you very much for the advice. Greatly appreciated.
  • _TastySnoBalls_
    _TastySnoBalls_ Posts: 1,298 Member
    The program you will stick to

    I second this
  • thatch1234
    thatch1234 Posts: 276 Member
    Tricksee starting the routine today. Do I add weight per set or once a week??

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