should I change my routine - 1 yr in

[umirin]

I have been lifting 1 year. my routine is basically the starting strength routine. you know that one? riptoad or watever his name is.

I work out mon, wed, fri.

day 1
- squats 3 warm up sets then 3x5 max
- deadlift 3 warm up sets then 1x5 max
- dumbbell press 3x5
- dumbbell overhead press 3x5
- pec dec 3x5
- preloaded straight bar barbell curls 3x5
- forearms curl with same bar as above

day 2
- squats 3 warm up sets then 3x5 max
- standing military press 3x5
- underhand yates rows 3x5
- dumbbell alternating front raise 3x5
- shoulder press 3x5
- lat pulldowns 3x5
- calf machine 3x5

alternate every week 1, 2, 1 - 2, 1, 2

any suggestions. continue with what I am doing or change it up. it's been 1 yr as I said.

my legs have gotten pretty big. my back is pretty good too.

my biceps are bigger than when I started, but still small. ill measure them when im a lower bodyfat.

my forearms are pathetic. I only started forearm curls a few months ago. i have tiny ass wrists and my forearms look like a 12 year old girls LOL

 

[binö]

i'd mix it up
two heavy squat days a week, plus a heavy dl day on the same day as squats?
don't like it.
roughly, try something like this
mon- sq day/back/bis

wensd- bench press day/tris

fri-dl day/back

sat-lighter bench day/tris

start with higher reps then wave it down every 3 weeks, finishing with a week of singles (based on a 8-10 week cycle)
something like that would be a good change imo

 

[umirin]

i'd mix it up
two heavy squat days a week, plus a heavy dl day on the same day as squats?
don't like it.
roughly, try something like this
mon- sq day/back/bis

wensd- bench press day/tris

fri-dl day/back

sat-lighter bench day/tris

start with higher reps then wave it down every 3 weeks, finishing with a week of singles (based on a 8-10 week cycle)
something like that would be a good change imo

I changed the routine af ew months in. your not actually suppose to but I also read a few things that the program lacks on a few body parts.

I forgot to mention I do overhead tricep extensions 3x5 on day 1 as well.

also im not on a cycle if that makes a difference.

 

[binö]

I changed the routine af ew months in. your not actually suppose to but I also read a few things that the program lacks on a few body parts.

I forgot to mention I do overhead tricep extensions 3x5 on day 1 as well.

also im not on a cycle if that makes a difference.

that was a rough skeleton, add to it if you like.
for accessory work like tricep/bicep stuff increase your rep count to 8-12 imo.
and by cycle i meant training cycle not drug cycle

 

[jparker]

Are you trying to focus on strengh or hypertrophy. Starting Strength isn't ideal for hypertrophy and really is designed to build a strength foundation for the first year or two when a new lifter can make insane strength gains. Hope this helps you some.

EDIT: 1 - 2 years is a bit long but i hope you get what im saying

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[umirin]

Are you trying to focus on strengh or hypertrophy. Starting Strength isn't ideal for hypertrophy and really is designed to build a strength foundation for the first year or two when a new lifter can make insane strength gains. Hope this helps you some.

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my goal first was to build a base because I was so skinny and weak.

I bulked from 165 pounds to 205lbs. around 6 months bulk. honestly though as I said in my other topic my diet wasn't 100% like it is now, so I probably didn't gain as much muscle I hoped.

once I got back from vacation in I started cutting. right now I am 182.

some lifts off top my head are.

- squat 255x5/7 reps.
- standing military 105x5/6 reps.
- bent over rows 115x5/7 reps.
- deadlift 275x5 reps.

for chest dumbbells are 45 in each hand. as many reps as I can usually 7.

your suppose to do bench press but my bench was weak as hell so I moved to dumbbells. it didn't progress anymore after like 4 months.

im not gonna be gaining muscle on a cut so my lifts aren't going to go up.

once I bulk again, what do you think?

 

[jparker]

I would stick to the program as written or switch to a different program. Also, I wouldn't worry about bulking and cutting just yet.

 

[themondtster]

Like mentioned above the Starting Strength routine is just that. When you stop making gains or it gets old, to move to another program. Weilder 5/3/1 is one I tried. Its four days a week and is only strict about the main lift, the accessories are up to you.....although he does give you a suggestion of which ones would be best.

Now Ive been doing some reading on some Stuff from Coach Poliquin and he suggests that about every 6 exercises(specific body part) you change it up....which means if you squat once a week, about 6 weeks then change something. His suggestion is 6-8 weeks of strength then 3-4 weeks of volume, then repeat. This is what Im currently trying right now but in 4 week intervals.

From My Droid MoFo!

 

[jparker]

+1 for Wendlers 5/3/1

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[umirin]

I suppose I will stick to it then for another year then.

The exercises that don't progress though are my chest. bench press specifically. when I properly bulk next itme hopefully I will see good gains on it.

also I am very into the cutting and bulking now. I plan to cut to at least 7-8 bodyfat and bulk no higher than 14%. I never want to have a gut or no definition ever again LOL.