New to weight lifting. Here is what I got so far.

[jesse_01]

Mon
5x5 Squat
5x5 Bench
5x5 Dead Lift
20 min cardio

Wed
5x5 squat
5x5 bench
5x5 row
20 min cardio

Fri
5x5 squat
5x5 bench
5x5 press
20 min cardio

What do you think? I've pretty much kept it really basic. I've been doing this for on and off for the past few months. But getting into it more seriously. My squat, and deadlift go up 20lbs a week. bench 10lbs, press and row 5lbs.

 

[bblazer]

I love a simple routine like this for a beginner.

Just for clarification though, when you say your exercises go up x lbs per week, do you mean that you are hitting new PRs each week, or you are adding that much weight each week. Also, by press, are you talking about Standing Overhead Press?

B-

 

[cobracock1979]

Hay Bro -

Im with Blazer. I like your style in terms of hitting componds rather than isolation excercises like bicep curls. Eat big and this will pay off in a big way.

However, how did u work out ur split? IMO squats & bench 3 times a week is too much to maintain for a long period, if you are really pushing yourself each set. I would recommed that frequency for the first 6-8 weeks, then change it. In the first 6-8 week you should see great results. I did a similar thing with squats+ deadlift Widowmakers (3x week each) for my first 6 weeks of serious compound training and it paid off.

Also I would deadlift more than once a week - deads are gonna be even better than sqauts as an all round mass/ strength builder.

I have never really done a weekly routine which was so compound focused, so will wait for other bro's to chime in in terms of the split.

Personally I wouldnt say the cardio is necessary to begin with - it will compete for calories with the lifting. Just eat big and aim for size - if your eating right you will probably put on a little fat as well. Diets gonna be the major factor for growth - more important than the actual trainng.

 

[IrishHandGrenade]

Here's what I'd have you do:

Workout A
Bench 3x5
Squat 3X5
Chin-ups 3x failure or weighted x 10

Workout B
Press 3x5
Squat 3x5
Deads 3x5

Alternate on Mon, Wed, Fri so it would be Mon A, Wed B, Fri A. Next week Mon B, Wed A, Fri B.

Try to add 5lb each workout to Bench and Press and 10lbs each workout to squat and deads. Keep doing this as far as it takes you and then look into changing it up.

Also, I'm not sure how much weight you're doing by now, but I'll give you an example of what a program like this can do for you. A kid I'm training started this about 6 months ago and has went from weighing 125 to 150. His lifts went from 115x5 to 255x5 Squat, 135x5 Deads to 315x5, 95x5to 170x5 bench, and 70x5 to 170x5 press. Of course the more you eat the farther a basic program like this can take you.

 

[jesse_01]

I love a simple routine like this for a beginner.

Just for clarification though, when you say your exercises go up x lbs per week, do you mean that you are hitting new PRs each week, or you are adding that much weight each week. Also, by press, are you talking about Standing Overhead Press?

B-

Yeah I go up x time hitting new pr each week. Yes to the standing overhead press.

I'm doing cardio cause I feel lazy if I dont. I'm a lil chubby to begin with, I'm 18% bf. I got the body type where I gain weight really easily, and hard to lose it.

My lifts starting out this week after 2 months off of even touch foot in a gym are, 5x190 squat, 5x210 deadlift, 5x135 bench, 5x135 press. My bench and press suck cause I 4th degree separated my shoulder last spring

 

[bblazer]

IMHO you are going up in weight too fast. I would cut that in half. Every week is not meant to be a PR week.

B-

 

[jesse_01]

IMHO you are going up in weight too fast. I would cut that in half. Every week is not meant to be a PR week.

B-

Hmm maybe I will lean towards that. Cause I'm usually pretty sore the next days after. I just want to get to a certain point than just stay there. I ride dirt bikes, soccer, hockey so I'm always doing sports so to stay a nice size type deal.

 

[IrishHandGrenade]

Hmm maybe I will lean towards that. Cause I'm usually pretty sore the next days after. I just want to get to a certain point than just stay there. I ride dirt bikes, soccer, hockey so I'm always doing sports so to stay a nice size type deal.

If you wanna slow down the pace that's fine but I wouldn't just shoot for a certain amount of weight and then just maintain. If you're worried about getting too big then just eat maintenance calories and keep pushing the weights. Try and achieve a very high strength to body weight ratio. That will help you in all sports.

 

[jesse_01]

If you wanna slow down the pace that's fine but I wouldn't just shoot for a certain amount of weight and then just maintain. If you're worried about getting too big then just eat maintenance calories and keep pushing the weights. Try and achieve a very high strength to body weight ratio. That will help you in all sports.

Hmm I guess its like everything else you have to slowly work your way up.

 

[trauck1506]

I'm just maintaining and still going up about 5 to 10 lbs. a week on every lift, but it is very hard to keep it perfect. The two things I have found that I think help quite a bit are getting in a lot of protein right after your workout and also for the next day or so and then you can cut back a bit. Still maintain a very high protein diet and keep the carbs high enough so that your not tired throughout the day. I would keep the fat at about 20% and if you just maintain you will not grow much, but you will go up in strength. Granted I'm not as big or strong as many of the people in the forum, but I have done this several times and I guess I'm just lazy so I quit.