routine i highly recomend

[Reverend]

Monday
Squats-5x5(Do four progressively heavier sets of 5 with the 5th set being your 5RM.)
Deadlifts-5x5(Do the same)
Bench Press-5x5(Do the same)
Incline DB Press-2x12-20

Wednesday
Light Squats or Lunges-4x8 each leg
Good Mornings-3x8-12
Shoulder Press-5x5 or Dips-4xmax until you get 12 each time. then add weight.
Pullups-4xmax

Friday
Squats-warmup to a 3 reps with 5 more lbs than you used on Monday. On the following monday use this weight for your 5th set.
Bent Over Row-5x5
Incline Bench-5x5
Tricep Extensions-2x12-20

ive been doing it for about 6 months, no traing before hand, added 35 pounds and about doubled my squat/dead/bench

 

[Adone]

When you are a newbie, everything works, unless your genes really suck. But if you are an experienced lifter, I can't imagine you gaining size/strength with such a routine... Squats, Deads and Bench the same day? And doing squats again after 4 days?
Again, for a newbie it can work as every other routine...

 

[Legend]

that routine isnt to great my friend. You are working out three times a week and doing way to much in each session.

This routine is a great way to overtrain your body.

 

[manuva]

You're training your back every workout. Not good.

There is no order or pattern to your program, it seems very eclectic.

I'd say its a good program to avoid.

 

[Reverend]

actually its based on bill starr's principles. here, have a look http://www.elitefitness.com/forum/showthread.php?t=375215
im not just talkin ****, this is a damn good program, a bit taxxing, so its not for all, but if you're dedicated, then i do recomend it.

 

[mrRuckus]

i started to read that but the articles are full of way too much fluff and crazy ass formulas and ****. What the hell man? (force = mass x acceleration so the rubberband theory.. blah blah blah WTF?)

Then the pronouns often lack antecedents so i'm stuck wondering "it? what's 'it?!'" and end up lost.

 

[[S]alvatore]

Here is a better routine IMO:

DAY 1 PULL

Deadlifts or Power Cleans 5x5
Barbell Rows, Dumbbell Rows, or Wide Grip Chins 5x5
Barbell Curls, Close Grip Underhand Chins, or Hammer Curls 5x5

DAY 2 PUSH

Incline or Flat Barbell or Dumbbell Bench Press 5x5
Barbell or Dumbbell Shoulder Presses 5x5
Tricep Dips or Close Grip Bench Press 5x5

DAY 3 LEGS

Front or Back Squats 5x5
Barbell or Dumbbell Stiff Leg Deadlifts 5x5
Calf Raises (3x12)
Weighted Crunches or Weighted Hanging Leg Raises (3x12)

You set out your routine like this:

Pull
Deadlifts
Barbell Rows
Barbell Curls

Push
BB Bench
DB Shoulder Press
Close Grip Bench

Legs
Front Squats
BB SLDL
Calf Raises
Weighted Crunches

Then once you've been following it for 12 weeks, switch up the exercises. I'm on it now and have seen good mass/strength gains.

 

[Reverend]

i dunno about hitting biceps and triceps with 5x5, probably wouldn't be most effective

 

[Legend]

i really think you guys should cycle your sets and reps.

Also when doing dead lifts, squats and bench press.....they shouldnt be done during the same workout.

I like the idea of doing 5 sets of a body part. You shouldnt jump right into 5 sets though because your muscles would not be ready for it. I would start with 3 sets for two weeks followed by 4 sets for a week or two and than start doing the 5 set routines.

 

[vanwilder]

Originally posted by Reverend
Monday
Squats-5x5(Do four progressively heavier sets of 5 with the 5th set being your 5RM.)
Deadlifts-5x5(Do the same)
Bench Press-5x5(Do the same)
Incline DB Press-2x12-20

Wednesday
Light Squats or Lunges-4x8 each leg
Good Mornings-3x8-12
Shoulder Press-5x5 or Dips-4xmax until you get 12 each time. then add weight.
Pullups-4xmax

Friday
Squats-warmup to a 3 reps with 5 more lbs than you used on Monday. On the following monday use this weight for your 5th set.
Bent Over Row-5x5
Incline Bench-5x5
Tricep Extensions-2x12-20

ive been doing it for about 6 months, no traing before hand, added 35 pounds and about doubled my squat/dead/bench

cough wow this is the best thing i have ever seen

 

[[S]alvatore]

Originally posted by Reverend
i dunno about hitting biceps and triceps with 5x5, probably wouldn't be most effective

For Bi's it's fine, because they are a small muscle. But this routine is more towards strength training.

 

[Reverend]

hmm, i always thought that bi's responded better to higher volume, maybe imi wrong. 5x5 was always recomended to me for compound exercises. Indeed 5x5 is for strength, but isnt it most effective with the big exercicses?

 

[manuva]

I would point and laugh at anyone I saw doing 5x5 on their biceps. Hehehehehe!!!

 

[[S]alvatore]

So if something works for someone, you'll laugh at them just because you don't do it. I apologise, but i'm sure you're a guy who performs 50 rep bicep curls.

 

[semag]

Originally posted by alvatore
So if something works for someone, you'll laugh at them just because you don't do it. I apologise, but i'm sure you're a guy who performs 50 rep bicep curls.

he's just saying that people are too concerned with vanity muscles. 1-2 sets of biceps is all you're gonna need, mate, and the rest is up to big stuff.

 

[manuva]

Originally posted by alvatore
I apologise, but i'm sure you're a guy who performs 50 rep bicep curls.

I don't get it... How can you possibly be 'sure' of a ridiculous statement like that?

Semag hit the nail on the head.