routine for asthetics

[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.