routine for asthetics

[bootnec]

since my last post,i have decided to completley change my routine,i was considering madcows 5x5 as was recommended,but the more i read about it the more confusing i found it i still dont full understand it,so i will keep this simple i want a new routine my goals are purley asthetic with emphasis on shoulders traps,arms and chest can anyone who has has similar goals recommend a routine for me?
thanks in advance.

 

[Sub-Zero]

since my last post,i have decided to completley change my routine,i was considering madcows 5x5 as was recommended,but the more i read about it the more confusing i found it i still dont full understand it,so i will keep this simple i want a new routine my goals are purley asthetic with emphasis on shoulders traps,arms and chest can anyone who has has similar goals recommend a routine for me?
thanks in advance.

monday
Bench 1x5 (thats 4x5 light sets, 1x5 final set)
Rows 1x5 (same as with bench)
Squats 5x5 (thats 5 sets of 5 with the same weight on each set

wednesday
Deadlift (5x5 or 1x5 whcihever you can handle)
Pushpress (5x5)
Weighted Pullups (5x5)
Squat 5x5( alot lighter than your normal 5x5)

Friday
Bench 5x5
rows 5x5
Squat 1x5.

once 4 weeks goes by, change everything that says 5 to a 3. and stop doing wednesday squats.

for weights pick your current maxes for the program (ie, your current 5x5 max, and 1x5 max that you can complete) on week 3.

so you start 1 and 2 below what you KNOW you can do, week 3 should be easier, then week 4 beat your maxes, up the weight,

week 5 when everything changes to 3, keep your week 4 numbers, then week 6 start upping the weight, to weights youv never done. maybe 5 pound each side on bench for increase, and 10 pound each side on squat for increase, each week, if you can.


its very simple, and its a good routine, do it, and eat healthy foods in quantities that would make a fat person puke

 

[layinback]

since my last post,i have decided to completley change my routine,i was considering madcows 5x5 as was recommended,but the more i read about it the more confusing i found it i still dont full understand it,so i will keep this simple i want a new routine my goals are purley asthetic with emphasis on shoulders traps,arms and chest can anyone who has has similar goals recommend a routine for me?
thanks in advance.

if you are training for aesthetics why would you work on traps? when last time your heard a girl say "oooh i love your traps". lol. bootnec, theres a lot of bros on this site who train for aesthetics and a lot who train for mass and strength. matter of fact lots of us go through various stages and have at one time or another done it all. i know i have. now i just train for "the look" i work enough lower back to keep it strong but not get that blocky look. i stay away from power movement so as not to widen oblique. i did however build my frame on the very movements i shy away from now. this is what works for me:

1. 5 or 6 TOTAL sets for each muscle group trained to failure every 7 to 8 days.(2 exercises per muscle group example: standing bar curl 2 sets and hammer curl 3 sets thats it!!!
2. lots of drop sets and super sets.
3. lots of isolation movements with STRICT form
4. check my ego at door. i dont concern myself with weight only the strict adherence to my personal goals.
5. clean diet.

im not sure how effective this routine would be for you, but i have seen lots of ppl i work with get amazing results. btw keep posting and reading as their are lots of helpful and knowledgeable ppl here on ef.

 

[Sub-Zero]

and get cardio in on your off days for your heart and to help keep you lungs good enough to handle full range of motioned squats

 

[Sub-Zero]

if you are training for aesthetics why would you work on traps? when last time your heard a girl say "oooh i love your traps". lol. bootnec, theres a lot of bros on this site who train for aesthetics and a lot who train for mass and strength. matter of fact lots of us go through various stages and have at one time or another done it all. i know i have. now i just train for "the look" i work enough lower back to keep it strong but not get that blocky look. i stay away from power movement so as not to widen oblique. i did however build my frame on the very movements i shy away from now. this is what works for me:

1. 5 or 6 TOTAL sets for each muscle group trained to failure every 7 to 8 days.(2 exercises per muscle group example: standing bar curl 2 sets and hammer curl 3 sets thats it!!!
2. lots of drop sets and super sets.
3. lots of isolation movements with STRICT form
4. check my ego at door. i dont concern myself with weight only the strict adherence to my personal goals.
5. clean diet.

im not sure how effective this routine would be for you, but i have seen lots of ppl i work with get amazing results. btw keep posting and reading as their are lots of helpful and knowledgeable ppl here on ef.

he cant even understand madcows sticky. hes a noobie and probably on the younger side. make him do madcow to get a good foundation and learn the important lifts

 

[layinback]

he cant even understand madcows sticky. hes a noobie and probably on the younger side. make him do madcow to get a good foundation and learn the important lifts

i said " i built my foundation on power movements". i assume we all know what those are.

 

[Sub-Zero]

i said " i built my foundation on power movements". i assume we all know what those are.

im not talking about you, i was talking to you, saying HE should build his foundation the same way you did, if thats what you said then we agree

 

[layinback]

im not talking about you, i was talking to you, saying HE should build his foundation the same way you did, if thats what you said then we agree

sorry zm, my kids are acting a fuckin fool and i a little edgy!!!

 

[Sub-Zero]

sorry zm, my kids are acting a fuckin fool and i a little edgy!!!

http://www.lifejackets.com/Images/StopChildAbuseNNeglectPoster.jpg

 

[layinback]

http://www.lifejackets.com/Images/StopChildAbuseNNeglectPoster.jpg

lol!!!

 

[bootnec]

monday
Bench 1x5 (thats 4x5 light sets, 1x5 final set)
Rows 1x5 (same as with bench)
Squats 5x5 (thats 5 sets of 5 with the same weight on each set

wednesday
Deadlift (5x5 or 1x5 whcihever you can handle)
Pushpress (5x5)
Weighted Pullups (5x5)
Squat 5x5( alot lighter than your normal 5x5)

Friday
Bench 5x5
rows 5x5
Squat 1x5.

once 4 weeks goes by, change everything that says 5 to a 3. and stop doing wednesday squats.

for weights pick your current maxes for the program (ie, your current 5x5 max, and 1x5 max that you can complete) on week 3.

so you start 1 and 2 below what you KNOW you can do, week 3 should be easier, then week 4 beat your maxes, up the weight,

week 5 when everything changes to 3, keep your week 4 numbers, then week 6 start upping the weight, to weights youv never done. maybe 5 pound each side on bench for increase, and 10 pound each side on squat for increase, each week, if you can.


its very simple, and its a good routine, do it, and eat healthy foods in quantities that would make a fat person puke

hi guys thanks for taking the time to reply one thing i dont understand is how can 4x light sets and 1x heavy set give me the same work out as if i was to do 5x5 sets with a heavy weight???

 

[Tweakle]

go ahead and try doing 5 worksets three times a week with a fixed poundage and you will find out.

The idea is to get you doing the movement so often that you get a huge amount of practice in on the basic lifts, which hopefully teaches you good lifting mechanics.

I dont personally see the need to be squatting three times a week, but that's not to say it's a bad idea for beginners.

 

[bootnec]

hi tweakle,so by having good lifting mechanics,will this enable me to gain more mass???

 

[Tweakle]

of course! the more you learn the technique behind lifting, the more you can lift. Which makes it possible to progress, which eventually leads to bigger muscles if you eat enough

 

[Sub-Zero]

go ahead and try doing 5 worksets three times a week with a fixed poundage and you will find out.

The idea is to get you doing the movement so often that you get a huge amount of practice in on the basic lifts, which hopefully teaches you good lifting mechanics.

I dont personally see the need to be squatting three times a week, but that's not to say it's a bad idea for beginners.

as a beginner, though, he will be using such little weight if anything the middle squat day will just be used to get his form good.

the first 2 times i did madcows i did it with middle squat day and then the 3rd i didnt have it cause i was squatting significantly heavier than i was as a begnner

 

[coreyb]

if you can't understand how to run the 3x5 then you need to go back to school man, that's as easy and simple as it gets right there.