my new needsize routine. wat u think abt it?

[gurusevuppal]

Hi bros,
here my new routine on needsize method.I have been on 5x5 madcow variation for 9 weeks & my strength has gone straight up but i got bored doing same stuff every workout. so thought of changing my workout. here it is, plz guys comment abt the routine as i am new to needsize method. cheers

tues:
shoulder,forearms & legs

Legs:
squats 5x5
calf raises 2x8-10
leg curls 2x8-10( or i am thinkin of doing leg presses, wat u guys think?)

Shoulders:
BTN barbell press 5x5
lateral raises 2x8-10
rear delt raises 2x8-10
shrugs: 3x5
arm curls 2x8-10

thurs
Back & biceps

Back
Deadlifts: 4x5
Rows: 3 x 8-10
pulldowns 3x 8-10

Biceps:
Ez bar curls : 3x5
dumbell curls: 2x 8-10


sat:
Chest & Triceps

chest :
Flat bench : 5x5
incline press: 2x8-10
flyes: 2x8-10

Triceps:
close grip press: 3x5
triceps ext: 3x 8-10

plz tell me wat u guys think

 

[UAphenix]

Just a few things I noticed:
I would drop the leg curls. I don't think these really help at all. I would try Glute Ham Raises, Romanian Dead lifts, stiff legged deadlifts, pullthroughs, Hack Squats, Power squats or even good-morning variations as alternatives to the curls. I think you'll get much more growth with any of these.

For shoulder work I think you might have too much isolation work. I think heavy compound movements will give you more growth. I see the BTN barbell press and Shrugs and like those. But I would consider adding any of the following: Pushpress, Powershrugs, Snatch grip shoulder press, clean and press, power cleans, cuban press or bradford press. Also have you thought about face pulls for rear delt work.

For Back: Deadlifts work here, I have always done them on leg day and just accepted the sore back the next day as collateral damage. But squats and deads on the same day can be hard to do, I generally will perform one for max effort and the other I go for lighter weight with more reps and work on speed (basically supplemental work to the other). Just some things to consider.

On pulldowns, if you can try and get pullups in there instead. If they are too easy, just add weight with a belt and do the same number of reps as you would with pulldowns. If they are too hard and you wouldn't get the same rep range you're going for I would suggest doing how many pullups you can get in a set and then doing the remaining reps on the pulldown machine, with the weight set at just heavy enough to complete the set.
Rows are always great, just to keep things fresh, change up the types of rows, you got: cable rows, barbell rows, pendlay rows, T-bar rows, Dumbbell rows.

Chest: I always looked at flyes as just a shoulder injury waiting to happen. I prefer to do db press with a neutral grip or dips where I'm leaning forward more. Both flat bench and incline are good.

Tris: Close grip press is good, but can be a problem if you've already worked your chest hard with the other presses. I prefer decline tri extensions, JM press or tate presses and pushdowns are good hear and there. If you really want a good tri workout, I think high board presses are by far the best tri work you can do as you can really overload them.

I just give you all these options b/c I think as I've stated above they would probably be better options than some of the exercises you have up there. You seem to be getting tired of the same workout every time. I feel like you should change up your exercises nearly every workout. Your core lifts like Bench, Squats, Deadlifts be apart of most workouts but even those can get old and need to be switched out every so often. As long as you keep a workout log, you can see how you did the last time you did that exercise and be able to adjust accordingly.

 

[gurusevuppal]

Just a few things I noticed:
I would drop the leg curls. I don't think these really help at all. I would try Glute Ham Raises, Romanian Dead lifts, stiff legged deadlifts, pullthroughs, Hack Squats, Power squats or even good-morning variations as alternatives to the curls. I think you'll get much more growth with any of these.

For shoulder work I think you might have too much isolation work. I think heavy compound movements will give you more growth. I see the BTN barbell press and Shrugs and like those. But I would consider adding any of the following: Pushpress, Powershrugs, Snatch grip shoulder press, clean and press, power cleans, cuban press or bradford press. Also have you thought about face pulls for rear delt work.

For Back: Deadlifts work here, I have always done them on leg day and just accepted the sore back the next day as collateral damage. But squats and deads on the same day can be hard to do, I generally will perform one for max effort and the other I go for lighter weight with more reps and work on speed (basically supplemental work to the other). Just some things to consider.

On pulldowns, if you can try and get pullups in there instead. If they are too easy, just add weight with a belt and do the same number of reps as you would with pulldowns. If they are too hard and you wouldn't get the same rep range you're going for I would suggest doing how many pullups you can get in a set and then doing the remaining reps on the pulldown machine, with the weight set at just heavy enough to complete the set.
Rows are always great, just to keep things fresh, change up the types of rows, you got: cable rows, barbell rows, pendlay rows, T-bar rows, Dumbbell rows.

Chest: I always looked at flyes as just a shoulder injury waiting to happen. I prefer to do db press with a neutral grip or dips where I'm leaning forward more. Both flat bench and incline are good.

Tris: Close grip press is good, but can be a problem if you've already worked your chest hard with the other presses. I prefer decline tri extensions, JM press or tate presses and pushdowns are good hear and there. If you really want a good tri workout, I think high board presses are by far the best tri work you can do as you can really overload them.

I just give you all these options b/c I think as I've stated above they would probably be better options than some of the exercises you have up there. You seem to be getting tired of the same workout every time. I feel like you should change up your exercises nearly every workout. Your core lifts like Bench, Squats, Deadlifts be apart of most workouts but even those can get old and need to be switched out every so often. As long as you keep a workout log, you can see how you did the last time you did that exercise and be able to adjust accordingly.

thanks mate, really appreciated

 

[Sub-Zero]

Just a few things I noticed:
I would drop the leg curls. I don't think these really help at all. I would try Glute Ham Raises, Romanian Dead lifts, stiff legged deadlifts, pullthroughs, Hack Squats, Power squats or even good-morning variations as alternatives to the curls. I think you'll get much more growth with any of these.

For shoulder work I think you might have too much isolation work. I think heavy compound movements will give you more growth. I see the BTN barbell press and Shrugs and like those. But I would consider adding any of the following: Pushpress, Powershrugs, Snatch grip shoulder press, clean and press, power cleans, cuban press or bradford press. Also have you thought about face pulls for rear delt work.

For Back: Deadlifts work here, I have always done them on leg day and just accepted the sore back the next day as collateral damage. But squats and deads on the same day can be hard to do, I generally will perform one for max effort and the other I go for lighter weight with more reps and work on speed (basically supplemental work to the other). Just some things to consider.

On pulldowns, if you can try and get pullups in there instead. If they are too easy, just add weight with a belt and do the same number of reps as you would with pulldowns. If they are too hard and you wouldn't get the same rep range you're going for I would suggest doing how many pullups you can get in a set and then doing the remaining reps on the pulldown machine, with the weight set at just heavy enough to complete the set.
Rows are always great, just to keep things fresh, change up the types of rows, you got: cable rows, barbell rows, pendlay rows, T-bar rows, Dumbbell rows.

Chest: I always looked at flyes as just a shoulder injury waiting to happen. I prefer to do db press with a neutral grip or dips where I'm leaning forward more. Both flat bench and incline are good.

Tris: Close grip press is good, but can be a problem if you've already worked your chest hard with the other presses. I prefer decline tri extensions, JM press or tate presses and pushdowns are good hear and there. If you really want a good tri workout, I think high board presses are by far the best tri work you can do as you can really overload them.

I just give you all these options b/c I think as I've stated above they would probably be better options than some of the exercises you have up there. You seem to be getting tired of the same workout every time. I feel like you should change up your exercises nearly every workout. Your core lifts like Bench, Squats, Deadlifts be apart of most workouts but even those can get old and need to be switched out every so often. As long as you keep a workout log, you can see how you did the last time you did that exercise and be able to adjust accordingly.

i just read the part about "skip the leg curls"

and i disagree.

i say keep them, if for nothing else, working on mind muscle connection. iv never "concentrated" on my hamstrings and made them work before i started doing leg curls

 

[BigboyAl]

sucks... i dont see you following any rules related to strength and size..

routine is not peroidized (no recoperative phase)
routine voume is to low( try to each same muscle 2x per week)
nothing to address muscles related to the main lifts to help you get strgoner in the lift
i see no tut lifting to build muscle volume

 

[needsize]

sucks... i dont see you following any rules related to strength and size..

routine is not peroidized (no recoperative phase)
routine voume is to low( try to each same muscle 2x per week)
nothing to address muscles related to the main lifts to help you get strgoner in the lift
i see no tut lifting to build muscle volume

wow, guess the odds were against the fact it built so much size for me then????

 

[gurusevuppal]

sucks... i dont see you following any rules related to strength and size..

routine is not peroidized (no recoperative phase)
routine voume is to low( try to each same muscle 2x per week)
nothing to address muscles related to the main lifts to help you get strgoner in the lift
i see no tut lifting to build muscle volume

mate, as i said before i been on madcow 5x5 variation for 9 weeks and i seen awesome results. i would like to know have u been on 5x5 madcow variation with a fulltime job & fulltime study? naah i dont think so! the thing is on strength based program like madcow 5x5 a person gets overtrained really quickly. for guys like me we need to back off for while so the second best program would needsize 5x5 variation. seriously, u should give a try.

 

[gurusevuppal]

wow, guess the odds were against the fact it built so much size for me then????

needsize bro thanks mate! u r my idol, wat u think abt this routine?

 

[BigboyAl]

mate, as i said before i been on madcow 5x5 variation for 9 weeks and i seen awesome results. i would like to know have u been on 5x5 madcow variation with a fulltime job & fulltime study? naah i dont think so! the thing is on strength based program like madcow 5x5 a person gets overtrained really quickly. for guys like me we need to back off for while so the second best program would needsize 5x5 variation. seriously, u should give a try.

MATE! why you getting defensive.. you made gains on madcow.. yes, your not asking about madcows.. your asking about your moronic routine that sucks.. madcows works because it has a deload phase.. were's yours?
and i have 2kids married and work fuill time and did madcow.. i do defanco wsbb 4days a week right now.. so stop crying that your an old bastard who has no time..im no differnet..

 

[BigboyAl]

wow, guess the odds were against the fact it built so much size for me then????

again, were not talking about madcow were talking about his routine...


it shows most of the guys on this forum are a waste of time.. i pointed out some good tips and instead of sayingthanks i get a fuck nheadache from some dumb english fuck..