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

[clash]

to the OP: I'd also go with Madcow's 5 X 5 since you are more experienced. Those programs are great, I'm relatively new so I'm on the 3X 5 and its has worked well.

 

[highlander555]

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 –

You know, I'm a huge fan of the madcow 5x5, but as far as traditional bodybuilder routines go, I don't think this one is half bad.

Problem is, most people (in my opinion) aren't ready for a "traditional" Bodybuilding routine because they lack a base strength and muscularity level required for most bodybuilding routines to really be effective.

Assuiming you do have a solid strength and muscular base, this one seems pretty good.

I like the fact that it has a fair amount of leg work, AND deadlifts on a different day. Plus, it doesn't have you doing 55 different chest and bicep exercise.

Never thought I'd actually compliment a BB routine. Wierd.
That being said, Madcow 5x5 rules

 

[primetimeseano]

I guess I'm just so used to bodybuilding type routines that it seems hard to believe that the 5x5 program can work every muscle with only several different exercises (no matter how effective they are). I think I have solid strength. Like I said, I've been lifting for a few years now and I never use machines. I do all the exercises in the 5x5 program at least weekly.

 

[mwm5]

I guess I'm just so used to bodybuilding type routines that it seems hard to believe that the 5x5 program can work every muscle with only several different exercises (no matter how effective they are). I think I have solid strength. Like I said, I've been lifting for a few years now and I never use machines. I do all the exercises in the 5x5 program at least weekly.

i see/understand how it works, but it isn't my cup of tea either.

 

[enigma4dub]

I guess I'm just so used to bodybuilding type routines that it seems hard to believe that the 5x5 program can work every muscle with only several different exercises (no matter how effective they are). I think I have solid strength. Like I said, I've been lifting for a few years now and I never use machines. I do all the exercises in the 5x5 program at least weekly.

changing ones mindset is difficult. post some pics if you want an honest evaluation.

 

[primetimeseano]

Yeah, I'll try to do that later today or tomorrow.

 

[primetimeseano]

Sorry I haven't put the pics up yet. I can't find the cord for my camera. I'll try to get another one this week. Here's what I'm thinking about doing now though:

Day 1:
- Bench Press
- Chinups
- Incline Bench Press (dumbbells)
- Barbell Curls
- Decline Bench Press (dumbbells)
- Hammer Curls
- Flyes
- Single arm cable curls
Day 2:
- Squats
- Romanian Deadlifts
- Front Squats
- Single Legged Deadlifts
- Clean Pulls
- Calf Raises
Day 3:
- Military Press
- Seated Dumbbell Press
- Lateral Raises
- Front Plate Raises
- Shrugs
- Rear Delt Lateral Raises
Day 4:
- Wide-grip Pullups
- Dips
- Deadlifts
- Skullcrushers
- Standing BB rows
- Overhead DB extensions
- Seated Rows
- Tricep Pushdowns

I think I'm going to stick with the same periodization as my old program. I'll probably take a day off between days 2 and 3. I'll do most of my core work on days 2 and 3 as well. How does this look? Are there any big flaws in it? Also, what does everyone do for core work?