Back to the Basics....

[SDHW]

Hey bros,

Well here is my dilemma, I was planning on running Matt R DFHT, but with everything going on in my life, I just dont think I can devote the time and energy needed to be successful with it.

I have been struggling to get into the gym, my old workout program was a 6 day program, and i have been noticing for the last 3-4 months, I have only maid it to the gym 2-4 times a week. It is stressing me out. I work sometimes 10-13 hour days. Plus I just feel tired all the time. I think my old program plus work/school just burnt me out.

here is what my old workout looked like, just to give you an idea.

workout 1 - chest/back/abs
workout 2 - shoulders/bis/tris
workout 3 - legs/quads/hams/calfs/abs
repeat 1
repeat 2
repeat 3
rest day

This program was good for me, when I was able to commit to it. I was 230lbs at 6ft tall, and it helped me go to 275lbs. Now im back down to 255lbs at about 15%bf, as my goal it to hit 245-250lbs at 10% bf.

So here is what Im looking to do. just go back to basics. Im thinking of just going with the 5x5, but starting off with 3x5 and 4x5, M,W,F or T,TH,S. I figure if im only really getting into the gym 2-3 times a week, why stress over it. lets make it work. Hopefully this will ease my mind, and make me more productive in the gym.

workout 1
Squats
Bench
Row

workout 2
squats
Dead lift
Military
lat pull down – (as I can only do 3-4 pull ups)

workout 3
Squat
Bench
Row

I think this makes an easy layout, I was curious of trying it anyways, and I can add some bi's and tri's in there, and maybe some cardio on the off days or whatever. I would like to get in and out of the gym in 45mins. My main goal is to just use this as a maintenance program, but looking at it, i feel I might make some good gains. It will allow me get over this hard time, and progress to the next step, as my ultimate goal is to get back on the football field by next season.

let me know what everyone thinks, or any changes you might suggest.

Thanks

 

[Protobuilder]

What can be better than hitting the gym and working through one squat movement, one pressing movement, and one pulling movement? You stimulate in the gym and grow out of it, so I think your current program is "better" than the old 6 days on/1 day off program. Other than elite olympic trainees (bulgarian/russians trainees used high volume programs like this) and maybe guys who are reading FLEX, nobody trains 6 on/1 off with any kind of serious, heavy training. I don't think it'd work very well in the long term. Anyway . . . the sets/reps you use will go a long way in turning this 3 day/wk. program into a "difficult" one. You start loading up 5 straight sets of heavy 5's on 3 hard basic movement and your ass will be kicked as you incrementally add weight each week. Establishing a concrete set/rep scheme like 5x5/1x5 will make it a lot easier to really guage your progress. You will add weight each time and rather than changing your sets/reps/exercises every week and hoping you're making progress, yo'ull know for sure that you're gaining b/c the weights will keep going up. And it'll be clear that you're slacking if you use less weight than last week, for example. Instead of saying, "It felt like a good workout," you can check the numbers and say, "Yep, that was a good workout b/c I gained 3 reps or added 5 pounds to my rows and squat."

If you're really pressed for time, you can rotate through the exercises. Do a set of squats, a set of rows, and a set of bench. And repeat. It's not as great for strength, and you still don't rush through it, but rather than sitting on your ass waiting for 4 minutes between squats, go ahead and get a set of bench in, etc. Another good program by Dan John, for example, has you cleaning the bar, knocking out a set of military press, immediately going into a set of front squats, then setting the bar down, resting, and repeat. Just some ways to get it done w/ limited time.

 

[TomoUK]

i agree, your new program looks better than your old one, and as long as your diet is in order you will make good gains! I think id still try pull ups rather than lat pull downs tho even if you just start with 3 sets of 3 and build from there.

good luck

 

[SgtSlaughter]

looks good

Listen to the ProtoNater

 

[SDHW]

Thanks for all the advice guys, well with my other program, I was trying to get some of the DFT in there, I wanted to work everything twice a week, and the only way I could see that was to workout 6 days a week. so for example on my chest/back day, it would look like this, 4 sets of incline bench, 4 sets of flat, 3 sets of fly, 4 sets of pull downs, and 4 sets of rows. So I tried to take my old rutein, cut down the bodybuilding fluff, and spred the work over the week. It was a tough program to follow. although I did like being in the gym 6 days a week, I just like working out. I never deloaded with this program, so i think after a long run of it with school/ work, I over did it.

Im really looking forward to this new program and seeing what I can do with it. I think a just a new program in itself is going to spice things up a bit.

 

[SDHW]

bump