I think I need to change my program... Please help me out!

[primetimeseano]

I've been working out for about 5 years now. I got this program from a physiotherapist I was seeing a few months back and I've been doing it for the last 5 months or so. I really like it and I had pretty good success with it, but I've kind of hit a wall and I think it's time to change it up. I'm 5'10" and 183lbs. Ideally, I'd like to add another 10 or so pounds of muscle, but mainly I'd like to improve my muscle definition. Anyway, here's what I've been doing:

Day 1 (Chest and Shoulders)
- Bench Press
- Military Press
- Dumbbell Incline Bench Press
- Shrugs (dumbbell)
- Dumbbell Decline Bench Press
- Bent-over lateral raises
- Flyes
- Upright Rows
Day 2 (Back and Triceps)
- Wide-grip pullups
- Weighted Dips
- Bent-over barbell rows
- Lying E-Z bar extensions
- Seated Rows (close, neutral grip)
- Tricep pushdowns (using rope attachment)
- Inverted Rows (overhand grip)
- Kickbacks
Day 3 (Legs and Biceps)
- Squats
- Chinups
- Romanian Deadlifts
- Clean Pulls (kind of a weird exercise, I saw it in Men's Health)
- Bulgarian Split Squats
- Barbell Curls
- Inverted Rows (underhand grip)
- Incline Dumbbell Curls

I do some stability ball stuff at the end of every workout for my core.

The periodization is broken down as follows:

First 3 days: 2 sets, 8-11 reps, 2 minutes rest
Next 6 days: 3 sets, 4-7 reps, 90 seconds rest
Next 3 days: 4 sets, 8-11 reps, 60 seconds rest
Last 3 days: 5 sets, 4-7 reps, 60 seconds rest
Repeat

I've been lifting about 4 times a week, but I think I'll probably try to do 5 when I start again. What does everyone think? How should I change it up? If there's anything else you'd like to know, don't hesistate to ask. Thanks!

 

[Tatyana]

If you like it, why not do something like either a 5 x 5 or 10 x 10 for 4 weeks and then go back to this routine for 4-6 weeks.

Sometimes it is just the change that makes all the difference.

The only thing I would suggest is not doing so many exercise, especially for the smaller muscles like triceps and biceps.

Are you training nattie?

 

[primetimeseano]

Yeah, I'm going the natural route. I might consider changing that at some point, but probably not anytime soon.

 

[Blane]

I've been working out for about 5 years now. I got this program from a physiotherapist I was seeing a few months back and I've been doing it for the last 5 months or so. I really like it and I had pretty good success with it, but I've kind of hit a wall and I think it's time to change it up. I'm 5'10" and 183lbs. Ideally, I'd like to add another 10 or so pounds of muscle, but mainly I'd like to improve my muscle definition. Anyway, here's what I've been doing:

Day 1 (Chest and Shoulders)
- Bench Press
- Military Press
- Dumbbell Incline Bench Press
- Shrugs (dumbbell)
- Dumbbell Decline Bench Press
- Bent-over lateral raises
- Flyes
- Upright Rows
Day 2 (Back and Triceps)
- Wide-grip pullups
- Weighted Dips
- Bent-over barbell rows
- Lying E-Z bar extensions
- Seated Rows (close, neutral grip)
- Tricep pushdowns (using rope attachment)
- Inverted Rows (overhand grip)
- Kickbacks
Day 3 (Legs and Biceps)
- Squats
- Chinups
- Romanian Deadlifts
- Clean Pulls (kind of a weird exercise, I saw it in Men's Health)
- Bulgarian Split Squats
- Barbell Curls
- Inverted Rows (underhand grip)
- Incline Dumbbell Curls

I do some stability ball stuff at the end of every workout for my core.

The periodization is broken down as follows:

First 3 days: 2 sets, 8-11 reps, 2 minutes rest
Next 6 days: 3 sets, 4-7 reps, 90 seconds rest
Next 3 days: 4 sets, 8-11 reps, 60 seconds rest
Last 3 days: 5 sets, 4-7 reps, 60 seconds rest
Repeat

I've been lifting about 4 times a week, but I think I'll probably try to do 5 when I start again. What does everyone think? How should I change it up? If there's anything else you'd like to know, don't hesistate to ask. Thanks!

i dont understand the thought behind working chest 2 days in a row. dai 1. and day 2.(Dips)

 

[primetimeseano]

Yeah, it's not ideal, but dips are also my favorite tricep exercise. I guess maybe I could switch my splits up and do chest and triceps together and then do dips that day.

 

[SouthernLord]

Here. Check out this link here Madcow's 5x5 and Training Theory and Information Site I would seriously spend a good two or three hours really reading this stuff. It will save you years of trial and error in the weight room and you will really get a grasp on all things training related. Pay close attention to the Training Primer and Training Theory sections. Good luck.

 

[mwm5]

try a split like below. i have got a few buddies doing this split and they are loving it. you get both sides of your arms twice a weeks splitting it up this way. you could change the exercises, this is just what i had saved. throw in some supersets to mix things up and confuse your body. i would suggest changing your routine every 8-10 weeks


Monday (Chest & Bi’s)
Flat Bench Press
Incline Bench Press
Weighted Flyes
BB Curls
Concentration Curls

Tuesday (Legs)
Squats
Leg press
SLDL
Calf Raises
Abs

Wednesday - OFF

Thursday (Shoulders)
Military Press
Side Laterals – SUPERSET
Front Plate Raises –
DB Shrugs –


Friday (back and tri’s)
Wide Grip Pull-Ups
Dead Lift
Standing BB rows
Over-head DB extension
Skullcrushers
Dips –

 

[primetimeseano]

Thanks everyone... This is all good stuff. Is a 5x5 program really a good route to go if I'm mostly interested in getting leaner and more rippped? It sounds like the perfect way to go for bulk and strength, but is that its only benefit?

 

[enigma4dub]

Thanks everyone... This is all good stuff. Is a 5x5 program really a good route to go if I'm mostly interested in getting leaner and more rippped? It sounds like the perfect way to go for bulk and strength, but is that its only benefit?

what are you asking? muscle definition comes from diet and cardio.solid training is solid training. and the 5x5 is a great template on what real training is all about.

read this: http://www.geocities.com/elitemadcow1/Topics/Training_Primer.htm

 

[SaiBoT]

try a split like below. i have got a few buddies doing this split and they are loving it. you get both sides of your arms twice a weeks splitting it up this way. you could change the exercises, this is just what i had saved. throw in some supersets to mix things up and confuse your body. i would suggest changing your routine every 8-10 weeks


Monday (Chest & Bi’s)
Flat Bench Press
Incline Bench Press
Weighted Flyes
BB Curls
Concentration Curls

Tuesday (Legs)
Squats
Leg press
SLDL
Calf Raises
Abs

Wednesday - OFF

Thursday (Shoulders)
Military Press
Side Laterals – SUPERSET
Front Plate Raises –
DB Shrugs –


Friday (back and tri’s)
Wide Grip Pull-Ups
Dead Lift
Standing BB rows
Over-head DB extension
Skullcrushers
Dips –

Solid routine right there! ^^^