How does this workout look?

[elitefitness0192]

I need a new workout routine. I used to hit one muscle group once a day (chest, bi's, legs, tri's etc...) I have formulated a routine that ignores the days of the week and loops after 5 days. It goes

Chest / tri's
Legs / abs
Back / bi's
Shoulders
Rest (cardio/abs)

This would repeat itself and start with chest again after the rest day. I wont be able to designate a muscle group to a certain day of the week but I dont care about that. This is slightly 5x5 inspired but different.

Im 5'6'' 150lbs used to be a twig at 125 about 9 months ago. Haven't checked but I would say ~12% bf pretty clean diet maybe a 7 or 8 on a 10 scale.

 

[Seattleite]

At 150 lbs I don't think you need to bother with exercises specifically devoted to the arms. I don't think direct ab work is a necessity either. You would beneit much more from doing the 5x5 the way it is written out. Squats, bench, deads, presses, and heavy rows will develop your arms and mid-section by themselves.

 

[SouthernLord]

At 150 lbs I don't think you need to bother with exercises specifically devoted to the arms. I don't think direct ab work is a necessity either. You would beneit much more from doing the 5x5 the way it is written out. Squats, bench, deads, presses, and heavy rows will develop your arms and mid-section by themselves.

This is solid advice. Cut the fluff, do the basics, and eat eat eat. You can make some serious strenght and mass gains doing the basic 5x5 as it is written.

 

[the_alcatraz]

when you workout your chest, you're already over-involving the tris, so i wouldnt do tris with chest. When you're doing your back, you already over-involve the bis, so i wouldnt do that either.

How about this one:

Day 1: Chest + bis
Day 2: Legs
Day 3: Shoulders + traps
Day 4: Back + tris

or

Day 1: Chest
Day 2: bis and tris
Day 3: Legs
Day 4: shoulders and traps
Day 5: Back

I need a new workout routine. I used to hit one muscle group once a day (chest, bi's, legs, tri's etc...) I have formulated a routine that ignores the days of the week and loops after 5 days. It goes

Chest / tri's
Legs / abs
Back / bi's
Shoulders
Rest (cardio/abs)

This would repeat itself and start with chest again after the rest day. I wont be able to designate a muscle group to a certain day of the week but I dont care about that. This is slightly 5x5 inspired but different.

Im 5'6'' 150lbs used to be a twig at 125 about 9 months ago. Haven't checked but I would say ~12% bf pretty clean diet maybe a 7 or 8 on a 10 scale.

 

[goku_kakarot77]

stick to 3x workout per week, and use ALL compound movements , heavy weights, and eat eat and sleep sleep

 

[automaticj5]

when you workout your chest, you're already over-involving the tris, so i wouldnt do tris with chest. When you're doing your back, you already over-involve the bis, so i wouldnt do that either.

How about this one:

Day 1: Chest + bis
Day 2: Legs
Day 3: Shoulders + traps
Day 4: Back + tris

or

Day 1: Chest
Day 2: bis and tris
Day 3: Legs
Day 4: shoulders and traps
Day 5: Back

oooo I Like that second workout -- I may change mine to that... thats money in the bank

 

[Seattleite]

oooo I Like that second workout -- I may change mine to that... thats money in the bank

I'm not sure it's optimal to work the back the day after doing traps. Heavy pulling exercises typically require the muscles involved to have 48 to 72 hours of rest.

 

[enigma4dub]

I'm not sure it's optimal to work the back the day after doing traps. Heavy pulling exercises typically require the muscles involved to have 48 to 72 hours of rest.

thats not why its not optimal. you can condition yourself to do anything. on monday i front squatted, dead lifted, btn push press and incline dumbells yesterday i power snatched and snatch pulled. today i will bent over row, bench, front squat, and dip.

what exercises is the trainee experienced with? what is his workload tolerance?
we dont even know his goals.

 

[elitefitness0192]

Thanks for all the advice guys. I am well experienced with different exercises and I push myself to the limit more often than not. I cant go to the gym 3x a week... I will go crazy and I'll feel like I am wasting days/time.

I am aware of the 48/72 hour pushing/pulling rule of thumb. The thing is I will be starting a cycle of 250 mg Deca (all the good, none of the bad *hopefully*) and Winny 10mg ED towards the end. Its a small dose but it should speed up my recovery time

Basically I am looking to make some solid gains now, nothing too crazy because I am short. Hopefully the winny will give me some more definition even at the low dose. After this cycle I just want to lift to maintain while cutting some stubborn fat and hardening up. Thanks again bros

 

[enigma4dub]

you have very reasonable goals, that would easily be achieved with solid diet and training, why are you juicing? you dont even know what your natural potential is.

 

[the_alcatraz]

thats not why its not optimal. you can condition yourself to do anything. on monday i front squatted, dead lifted, btn push press and incline dumbells yesterday i power snatched and snatch pulled. today i will bent over row, bench, front squat, and dip.

what exercises is the trainee experienced with? what is his workload tolerance?
we dont even know his goals.

Used to be a twig, so his goals would be to build muscle and to add mass.

Your routine may be good for you, but would def. not be good for him. Sticking to basic exercise is good and all, but there should be a rest period long enough for his muscles to grow. Doing front squats and deadlifts among other exercises the same day has a very high probability that he might overtrain, especially since he has to get his diet in check and train just enough not to burn more calories than he is consuming to put on mass - his ultimate goal.

 

[the_alcatraz]

I also agree that you can condition your body to do anything - but gradually. It doesn't happen overnight. And if you're not consuming enough calories, getting enough sleep, or training right, you can't condition your body to do shit....

 

[elitefitness0192]

Well at 5'6'' I dont think I should be any more than 170 maybe 175 or I would look like a tree. I gained about 30 lbs of lean mass naturally and I feel like I hit a plateau. I know that I can reach my goal without it I just wanted an extra little kick plus I cant get the shredded look I want without it (though that will be my pre-summer cycle of anavar only)

 

[enigma4dub]

I also agree that you can condition your body to do anything - but gradually. It doesn't happen overnight. And if you're not consuming enough calories, getting enough sleep, or training right, you can't condition your body to do shit....

agreed and my example wasnt for him. just a flaw in logic about conditioning.

 

[elitefitness0192]

Well If I dont juice now, I definitely want to do something before next summer. Ill try changing it up for now...

 

[the_alcatraz]

Well at 5'6'' I dont think I should be any more than 170 maybe 175 or I would look like a tree. I gained about 30 lbs of lean mass naturally and I feel like I hit a plateau. I know that I can reach my goal without it I just wanted an extra little kick plus I cant get the shredded look I want without it (though that will be my pre-summer cycle of anavar only)

forget about the cycle for now.

If this is the first time you've hit a plateau, it's no big deal. Change your training routine, your eating habits, etc....you'll get over the plateau faster than you think.

Try my routine and let me know what you think

 

[enigma4dub]

Used to be a twig, so his goals would be to build muscle and to add mass.

Your routine may be good for you, but would def. not be good for him. Sticking to basic exercise is good and all, but there should be a rest period long enough for his muscles to grow. Doing front squats and deadlifts among other exercises the same day has a very high probability that he might overtrain, especially since he has to get his diet in check and train just enough not to burn more calories than he is consuming to put on mass - his ultimate goal.

he never said that was his ultimate goal. you did. and your right it should be. also my example was exactly that, mine. and my reason for referencing me was to to illustrate what proper conditioning can do. not to be confused with the tolerance of 5'6 160 lb novice.

 

[the_alcatraz]

he never said that was his ultimate goal. you did. and your right it should be. also my example was exactly that, mine. and my reason for referencing me was to to illustrate what proper conditioning can do. not to be confused with the tolerance of 5'6 160 lb novice.

Just clarifying the point

 

[enigma4dub]

you have a lot of learning to do. juice does not get you cut bf% does

 

[elitefitness0192]

well not so much for the cut in bf% as the "hard" and "dry" look. When I bulk anout 15-20 more lbs I dont mind losing a couple to get some abs in (it just seems impossible to have abs while putting on weight)

 

[bran88]

when you workout your chest, you're already over-involving the tris, so i wouldnt do tris with chest. When you're doing your back, you already over-involve the bis, so i wouldnt do that either.

How about this one:

Day 1: Chest + bis
Day 2: Legs
Day 3: Shoulders + traps
Day 4: Back + tris

or

Day 1: Chest
Day 2: bis and tris
Day 3: Legs
Day 4: shoulders and traps
Day 5: Back

This seems like a pretty solid routine. Is it ideal to workout muscle groups only once a week for optimum growth?

 

[enigma4dub]

Is it ideal to workout muscle groups only once a week for optimum growth?

no, no it isnt. look in the training info vault.

 

[SaiBoT]

This seems like a pretty solid routine. Is it ideal to workout muscle groups only once a week for optimum growth?

It seems to be solid advice, but for a short guy I wouldn't recommend direct trap work, he might look as if he had no neck, LOL.

About working only once a week, I don't agree. If you have all your ground covered diet, supps, rest and a peaceful life or not... Two times a week will be recommended it all depends on your body's ability to recuperate.

 

[Blane]

id start the week off with legs....

 

[TheOak84]

It makes me sad when people think muscle groups, rather than exercises....