Routine Critique

[Skarh]

Hello Folks

Ive put together a routine that im thinking about trying, currently im lifting one muscle group per day and have stalled out on results, i did a 5x5 over the summer and it worked for me but overall just didnt give me qutie the shaping i am looking for. Im not a big guy at all and am looking for mass and overall body shaping.

Current Stats
Age 21
5'7
148lbs
Lifting Experience - About 3 years, however about half of that was being a dumb noob like most that start out lol, i have made improvements though, when i started i was 126lbs and couldnt bench 60 lbs

Well Here Goes

Monday - Legs
Squat - 1x6-8, 3x3-5
Leg Extension -3x8
Leg Curl - 3x8
Lunges - (Looking for suggestions, dumbells or plates in hand, probably walking down the gym a couple times)
Calf Raises - 3x12-15
Weighted situps - 3 x 10


Tuesday - Chest/Tri
Flat BB Bench - 1x8, 2x5, 1x2-4
Incline BB Bench - 3x5
Decline DB - 3x8
Cable Flies - 3x10
Close Grip Bench - 3x8
Skull Crush - 3x8


Thursday - Back/Bi
Wide Grip Pull Ups - 3xfailure
Deadlift - 1x8, 2x4-6, 1x2-4
Bent Over Bar Row - 3x5
Dumbell Row - 3x6-8
BB Curl - 3x8
DB Curl - 3x8

Friday - Shoulders
Standing Military Press - 1x8, 3x4-6
Cleans - 3x5
DB Press - 3x8
Side Lats - 3x8
Weighted Situps - 3x10
Calf Raises 3x12-15


Is this a good idea for mass and shape with my stats?? I know alot of it depends on diet and im getting there, still learning but getting there lol
Please Critique with opinions, thanks

 

[s8nlilhlpr]

Why did you add so much stuff in? You said you tried the 5x5, did you miss the idea behind the simple workout and progression? At 148lbs, you'll probably burn way too many calories doing a complicated workout like that. Also, why don't have have squats a little more? I'd waste less time in the gym, and more time eating. In 3 years, you've gone from 126 to 148? That works out to gaining roughly 1/2 a lb a month, and thats assuming its not a little water bloat from creatine.

 

[ZGzaZ]

hes very right, it should have been INCREDIBLY easy for you to 126 to 148, and from 148 to 180 should be pretty darn easy too. Instead of looking into complex routines like this, first get your diet solid, otherwise most of your time is wasted in the gym anyway.

 

[Skarh]

So do you guys think it would be best to go back to something like the 5x5?

 

[future]

I personally think for now you should do some type of 20 rep squat routine. HIT type training 2-3 times a week.

 

[BiggT]

Whatever routine you choose, just remember it is just a way to organize training to foster progress.

Also, you can't shape a muscle.....mother nature shapes our muscles and we're stuck with what she gave (or didn't give) us. You can, however, develop the crap out of what you've got and you can alter your appearance through bodyfat manipulation (cals in vs cals out and diet/cardio stuff).

You should worry about getting good at squats, bench presses, military presses, rows, and deadlifts.....and eat more cals than you burn. 2 easy things to do would be to add in a half gallon to a gallon of milk a day, and every time you're in the kitchen, have a tablespoon or 2 of peanut butter.

 

[NJL52]

So do you guys think it would be best to go back to something like the 5x5?

I'm in love with 5x5 and haven't found anybody who disaproves of it, so I would suggest it.

 

[Skarh]

Ok, well im figuring out weights today to plug bck into the 5x5, thanks for all your input...also, at what point in your lifting experience should you steer away from something like the 5x5?? (I know im not ready to get away from it just curious lol)

 

[BiggT]

Ok, well im figuring out weights today to plug bck into the 5x5, thanks for all your input...also, at what point in your lifting experience should you steer away from something like the 5x5?? (I know im not ready to get away from it just curious lol)

Steer away when you stop progressing....and only when you stop progressing.

By that point, you'll know enough about programming to see the big picture. In other words, you'll take the concepts of the "5x5" and tweak your routine to suit you at a point in time and what you're doing won't look like the "5x5" as per the training vault sticky on elite fitness, lol, but what you're doing will be the same.....progressing on lifts.

The only secret to this is progress....everything works and nothing works forever. Once you believe this, then life is much easier, lol, seriously, no more wondering "How does my routine look?" or "what's the best routine for this or that?" and of coure, you'll never post a "critique my routine" thread on a discussion board. Not flaming, bro....just read through the 5x5 sticky and read BETWEEN THE LINES.....programming isn't about days/sets/reps and some sort of magic, it is about progression and adjustments in order to continue progression.

Any cookie cutter, whether it be "5x5", "HST", "DFHT", "Bigger, Faster, Stronger", "Westside for skinny bastards"....whatever.....are just cookie cutters. They teache the principles of proper training. They are all a million times better than the "routine" of the average gym douche bag, but their purpose isn't tp provide the Holy Grail of training, their purpose is to teach YOU how to train YOURSELF.

 

[Kabeetz]

Ok, well im figuring out weights today to plug bck into the 5x5, thanks for all your input...also, at what point in your lifting experience should you steer away from something like the 5x5?? (I know im not ready to get away from it just curious lol)

You *NEVER* steer away from it, just the specifics of it. The concepts behind the training frequency, volume, load, heavy day vs light day, scheduling your workouts to achieve personal records.... these are sound principles that will evolve with your training, but you'll never find them useless.

Keep in mind 5x5 is an intermediate program, not a beginner program, so you have a ways to go. If you get to the point where u ramp up weight til the 4th week where u do your current 5 rep max, and CAN'T advance beyond that much, then u need to re-evaluate. But as long as u are getting 8 week, 10 week, 15 maybe even 20 week runs with it, don't fix what isn't broke.

 

[Skarh]

thanks for that advice guys i appreciate it, lol and BiggT...i may have to shape something around the "Westside for skinny bastards" LOL...thats hilarious