Designing a Program

[puds]

Hi, im new to the board here and fairly new to working out. I've been working out consistently for about 2 months now and i have seen some gain. However, i really want to get more scientific about my workouts. I'm interested in gaining both strength and size. Right now I'm 18 years old 6' and about 150 pounds. I've been looking into setting up a 5 x 5 program but would need some more info. Generally I work out 4x a week and probably want to keep that number the same.

I have a good diet considering I'm living in residence. Average day looks something like this;
breakfast:
2 bowls of poridge
1 3 egg omlette w/ cheese, tomatoes and mushrooms

pre workout-
skim milk mixed with scoop of weight

lunch-
whole wheat turkey sandwhich
2 filets of salmon
rice
random vegetables

dinner-
healthiest meal they offer

Any suggestions would be appreciated.
Thanks

 

[Tom Treutlein]

The first thing I will say is that you'll need to eat more frequently and abundantly.

As per your training, I'd recommend a routine other than 5x5. The volume is unnecessarily high and, while it has worked for people, there are better ways to go about training.

If you've been training for more than three months, and you already have good form on the core exercises (squat, deadlift, good morning, bench press [lower to upper abs so as not to screw the rotator cuffs]) then I'd recommend you begin training WSB style.

Since you're new, though, almost anything to work. I don't mean to knock the 5x5 routine, so give that a try if it really sparks your interest. For size entirely, I'd check out HST. One thing I've noticed, though, is that HST seems better suited for those who have a large degree of strength under their belt. As a beginner, you should try to build some basic strength. Size will come with it regardless, seeing as you are new.

You may also want to take a look at the BFS program. Here's a more recent link to the program than the one provided in our Training Methods sticky at the top of this forum:
http://www.niles-hs.k12.il.us/northsports/foot/bfs.htm

Good luck. If you have any other questions, ask away. All are always ready to help on these boards.

 

[puds]

k sounds good, i made that post partway through the day and i had 2 sandwiches later that night. Sometimes it difficult to find healthy food with protein while living in residence. Currently my program looks something like this.
monday: chest triceps and abs
bench 3x 6-8 105 lbs
incline bench 3x 6-8 95 lbs
flys 3x 6-8 30 lb db
dips 3x 3 sets to failure
skull crushers (not sure if right name, hold i hold the barbell over my head and lower it to my forhead and raise it until elbows are perpendicular) 3x 6-8 40 lbs
tricep pushdown 3x 6-8 90 lbs
tuck extensions
decline sits w/ 6 kg medicine ball

wensday: shoulders and biceps
preacher curl 3x 6-8 50 lbs
hammer curls 3x 6-8 30 lb db
cable curls 3x 5-8 80 lbs
shrugs 3x 6-8 45 lb dumbells
standing military press 3x 6-8 30 lb dumbbells
lat raises 3x 5-6 20 lb dumbell

friday: back and abs
dead lift /dead lift with clean (not sure what its called) 3x 5 70kg + bar / 30kg + bar
wide grip chin ups: 3x5
seated row: 3x6-8 100 lbs
lat pull down 3x6-8 100 lbs
leg raises: 3x to failure
hanging tucks

sunday: legs
squat 3x6-8 185 lbs
lunges w/ dumbells in hands 3x 6-8 25 lb dumbells
calf raise machine: 3x6-8 220lbs
leg press 3x6-8 270 lbs
hamstring curls(might not be the right name but its a machine and it looks like a bicep curl) 3x6-8 90lbs

I was also wondering how deep to go on the squats i usually go to 90 degrees i have trouble going any further as im infexible.

 

[njlw226]

I was also wondering how deep to go on the squats i usually go to 90 degrees i have trouble going any further as im infexible.

the reason you cant go down further is because youre doing too much weight. start at low around 105 or 135 until you get used to going down lower. then if youre going to be doing the 5x5 add 5 pounds every week.

 

[puds]

alright thanks, i'll try that out.

What is a power clean?

 

[Tom Treutlein]

It's not because he's doing too much weight. Where the hell is the logic in that? The weight is too heavy for him, so he's magically able to defy gravity? God.

Puds, if you're inflexible as you say, make sure to warmup and stretch for 10 minutes prior to training. To reduce soreness, stretch post-workout as well.

A power clean is an explosive olympic lift. I don't feel like describing the entire movement, so just do a search. www.google.com type in "Power Clean". Bam.

 

[Illuminati]

if you are having trouble getting low on your squats, you should start doing box squats. they will help your form out, and get you used to getting low. as far as making gains, dont get too "scientific about it." the thing i notice is that you are not eating enough. you are 6' tall, and you only weigh 150lbs. you need to eat, eat, eat.
also, what do you mean by "living in residence?"

 

[puds]

the strength of my chest hasn't gone up that much in comparison to other parts, any suggestions?

 

[puds]

living in residence= living on campus, so i eat cafeteria food all the time

 

[Illuminati]

living in residence= living on campus, so i eat cafeteria food all the time

man, you should be able to take advantage of that shit and eat a shit load of food, and be able to do it for cheap.

 

[njlw226]

It's not because he's doing too much weight. Where the hell is the logic in that?

because hes a newbie so im guessing he hasnt gotten his form good enough. if you start doing squats and dont go low, its easy to move up in weight. im guessing he cant isnt going down low because his legs wont handle all that weight. im saying he should start with low weight and work on form. once he can go low, start moving up. simple as that.

 

[JohnRobHolmes]

As per your training, I'd recommend a routine other than 5x5. The volume is unnecessarily high and, while it has worked for people, there are better ways to go about training.

how can you say that the 5x5 has high volume when you are pushing hst? it takes me quite the volume to warm up for a 15 rep set.

i would personally recommend the 5x5 from personal experience. i weigh 140 and am 5'10" or so. i am about 2 plus months into it and my strength and size are both increasing rapidly and steady.
1. its easy
2. i get distracted and lose count above 8 reps
3. warm up, pick a weight, and do it 5x5. next week up it 5 pounds. its easy
4. the 5x5 keeps a good balance between size and strength gains, and can easily be tailored and changed to suit either.
5. did i mention that hot ass in the gym prevents me from counting high?

remember puds, there are many different workout routines. read up on them
http://elitefitness.com/forum/showthread.php?t=289306
there is a link to many descriptions

they all work, but some work better for certain needs (size vs. strength in your case)

 

[puds]

man, you should be able to take advantage of that shit and eat a shit load of food, and be able to do it for cheap.

Yea i should some of the stuff they serve is just garbage though.

 

[JohnRobHolmes]

very true, res hall food can be really fatty and oily. i hated it there.

have you tried squatting again? i had the same trouble, and i dropped my weight down to 135 and did ass to floor. it hurt for a while, but now im up to 160 (5x5) ass to floor, and i have been hovering around 138 pounds body weight lately. remember to break at the hips, and keep your knees over your feet- dont let them drift in front of your feet. your ass will stick out really far, its like your an old man sitting down in a chair.

 

[Tom Treutlein]

HST is higher volume than 5x5?

You don't need a warmup for the 15's! Read the website FAQ. The point of a warmup is to increase overall body temp. and activate enzymes and get your core warmed, etc. During the 10's, do 1x5 @ 70% of your working weight. During the 5's, do 1x5 @ 50%, 1x3@70%, and then 1x2@80%. You'll do just fine.

 

[casualbb]

HST is equivalent in volume to 5x5.

5x5 for any major group is 5x5, 4x8-10, so 9 sets per week for a muscle

HST (for me at least) is 9-12 sets per week for a muscle

So while seemingly low volume on a session-to-session basis, comparatively they're pretty similar

 

[puds]

I've always been extremely inflexible, i cant go much past 90 degrees with no weight. My legs are a bit more built then the rest of my body cause I played alot of soccer until i was 15 thats why i figured i coudl handles more weight.

 

[JohnRobHolmes]

its true you might be in shape from soccer. but unless playing soccer is doing squats, it wont help your squats very much. you will find that you gain quickly though.

for some reason, i just dont believe you on the flexability. no offense, but if you cant bend your legs more than 90 degrees you have more problems than you are letting on. if you mean that you cant get your legs past parallel with the floor, thats different. try widening your stance a bit, i find i can get a little lower that way. otherwise, you must have some HUGE calves that are getting in the way of your squats!!

 

[puds]

yea i meant cant get much past parralel. If im going to do 5x5 do i want to add 5 pounds total or five pounds a side when i go up weight?

 

[JohnRobHolmes]

then widen your stance a touch if you wanna go ass to grass. and again, remember to keep that ass out and the back straight- dont let it hunch any.

a 5x5 can be as flexible as you want it to be. at first you can just bump up the total weight just 5 pounds every workout. after your form is good, and if you feel up to it, bump it up 10 pounds per workout. once you start slowing down on the gains (you will know when your body wont take 10 more pounds) you can bump up the weight 5 pounds per workout again, or 5 pounds every other workout.

if you stagnate on a certain weight, you can try to hit it 5x6 or 5x7, and then up the weight and drop back down to 5x5---- OR you could up the weight and do a 5x3, then a 5x4 the next workout, and then a 5x5 and so on. super easy- nothing is set in stone.

 

[Tom Treutlein]

You do 9-12 sets for both hams and quads, Casual? Calves? Abs? Biceps? ???

 

[puds]

meant 3 sest of 9-12 reps