Hey guyz! Need help with a workout routine plz

[NBAfan#21]

Hey guyz! I just discovered this site maybe 5-6 days ago and i was very pleased with the information i found on it. I am making this thread to simply ask for some advice to help me set up a workout plan to get a little bit bigger and more ripped without decreasing my speed and vertical jump that much. In fact i am hoping to gain a lil bit of vertical jump by doing squats. I am still new to weight lifting but i have done a program called Stronglifts 5x5 for 1 month and saw some good gains

Here are my stats:
5'7", 144lbs, 17 years old, bodyfat under 10% (looking to gain 10-15lbs)
36 inches vertical jump (looking to get to 40inch)
1 rep max bench press: 160lbs (looking to get up to 180-190lbs)
5 rep max squat: 185lbs (i haven't tried to do more so i could maybe go up to 190-195)
deadlifts: didnt test it

So yeah im looking for a full body workout that could help me achieve my goals. Someone recommended me to do Chest and biceps on monday, triceps and back on wednesday, shoulder and legs on friday. Is that good? Thanks in advance guyz!

 

[bblazer]

Here you go.

B-

 

[NBAfan#21]

Here you go.

B-

Yeah i heard about that 5x5 program alot but i was simply wondering if the results for me would be better than doing each muscle once a week. At my gym most of the big guyz do the 1 mucle a day type of training and it seemed to work good for them.

I also have some questions about the 5x5 program.
1) The only exercise for the chest is the flat bench press. Is that really enough to get good gains and wouldnt i see better gains with different exercises like inclined and decline bench press and some dumbells bench press?

2) Is that program good only to build muscle mass or the strenght gains you make can also be a bonus in sports like basketball?

3) Can i replace the assisted abs exercises with a more complete abs workout? (I can give you a link to the abs workout i am talking about if you want)

 

[NBAfan#21]

Oh and also 1 more question. I know the program is good for adding mass and strenght but will it also be good to help me get more defined and cut muscles? Because i dont want to end up looking like those power lifters in the strong men competitions. I would rather be a bit smaller but have more defined kind of like an amateur bodybuilder. Please help me answer those questions so i can start my program hopefully next moday. Thank you!

 

[mattu3743]

monday: chest and bi's
tuesday: back and tri's
wedsff
thurs: legs
fri:shoulders

just stay in the rep range of 8-12 and you'll be fine

 

[ExtraMile]

just stay in the rep range of 8-12 and you'll be fine

I would stay below 8 reps for just deadlifts, even if I was adding mass, work up to a heavy triple or a heavy set of 5 I would suggest, higher rep deadlifts just burn out your lower back but heavy ass deads do a better job of thickening your whole back IMO

 

[NBAfan#21]

monday: chest and bi's
tuesday: back and tri's
wedsff
thurs: legs
fri:shoulders

just stay in the rep range of 8-12 and you'll be fine

I have saw Madcow say numerous times that the 1 bodypart a week training was bad. So whats the real truth? Some people say to not do isolation exercises and that the body will get bigger by doing compound lifting while other say its better to work a different part everyday. Im confused

 

[bblazer]

I have saw Madcow say numerous times that the 1 bodypart a week training was bad. So whats the real truth? Some people say to not do isolation exercises and that the body will get bigger by doing compound lifting while other say its better to work a different part everyday. Im confused

While I appreciate your confusion please allow me to quote Rippetoe:

"Absolutely not. Never -- and I mean NEVER -- try anything that someone in authority, like Me, has not specifically approved in advance. This is not allowed, and is specifically prohibited, because if you do this irresponsible thing -- this Trying Things For Yourself -- you might learn on your own, and again, this is PROHIBITED.

Let me ask you a question: Are you from North Korea? "

In other words, I think it is time for you to go to a gym and get to work. Pick something that looks like it might be interesting to you and just go try it.

B-

 

[Jocques Straap]

Both training styles work. But they do have different goals.

If your goal is to develop an aesthetically pleasing body, and this is your primary goal. Then train like a body builder.

If you have goals to develop strength, function, power, as well as increase your mass, then run the 5x5.

 

[fortunatesun]

Interested in basketball?

Good thing life comes with Cliff Notes:

Vertical Jump FAQ

 

[mattu3743]

I have saw Madcow say numerous times that the 1 bodypart a week training was bad. So whats the real truth? Some people say to not do isolation exercises and that the body will get bigger by doing compound lifting while other say its better to work a different part everyday. Im confused

that is what I call a rookie or newb workout plan. I work out 5-6 on and 1 day off it all depends on how I feel. This plan i wrote you i great for guys like you because you're off 3 days a week giving your body plenty of time to recover. I'm against doing the same body part again withing 5-7 days. If you're training ass hard as you can then you're going to need time off so you dont over work, tear a muscle . And if doing 1 body part a week was bad then they're must be alot of bad bodybuilders out there( tony freeman, dexter jackson, ronnie coleman.)