exercise variation

[oso0960]

for the past years i've been using the basic exercises: Squat, Bench, Row, Deadlift, Clean, military, and threw in some front squats and push presses every now and then. I've used the 3x5 a couple of times, 5x5 a couple, and right now am doing an old skool strength routine from doug hepburn. Would it be beneficial to add many more exercises at once to stimulate the body?

Say I go back to the 3x5 with many new exercises:

Monday
Squat
Dumbbell Bench (new)
Dumbbell Row (new)

Wednesday
Lunges (new)
weighted Dips (new)
weighted Pullups (new)

Friday
Front squat
Push press
Deads/Cleans

 

[geary]

depends on what your goal(s) are ..

 

[oso0960]

depends on what your goal(s) are ..

Top goal is to add more strength, 2nd goal is mass

 

[GUARDIAN]

lunges are not typically a strength exercise. i would drop that and replaced with hack squats or leg presses.

i dont know much about the 3X5 or the 5X5 principles other than the number of exercises and sets. I think u should add some more exercisesto include more bodyparts that will improve your overall strength.

 

[geary]

agree with 8and20 about lunges ... and yeah your gonna need to do alot more isolation exercises to increase overall strength and you'll prolly need to hit the gym more than three times in order to hit each muscle group ... if you want programs designed specifically for strength i reccomend picking up the encyclopedia of muscle and strength by jim stoppani, it has tons of programs in there along with diagrams for each exercises that way you can pick a few programs to change it up and create muscle confusion, also your diet is a factor in all this too ...

 

[oso0960]

More muscle isolation? I always thought working compound movements, low volume, and high intensity would provide more strength. what's your definition of isolation exercises?

 

[geary]

that is true but if your looking for mass too you will gain more if you throw in some isolation exercises as well .. also by doing the same workout every week your muscles will adapt to the exercises and it can limit your progress, its better to which up your routine every week or so in order to confuse them and force them to grow more .. examples of isolation exercises: concentration curls, tricep pressdowns, dumbbell fly's, leg extensions, leg curls, dumbbell side laterals etc. any exercise that works a single joint/ muscle group. mix these up with your compound exercises and you'll gain mass AND strength easier, along with the proper diet and supplements you'll get big as shit. hope that helps somewhat good luck bro.