Started bulking but......

[Wayneo]

Ok so I started my bulking cycle on monday and im wondering should i be working more exercise's into my workout's. Im followind the 5x5 routine taken from BB.com's articles section. For anyone unfamiliar with it here's what im currently following.

And im running 500mg Test cyp wk 1-10
30mg Dbol ed wk 1-4
Proviron 25mg ed wk 1-10

Mon & Thurs

Bench press 5x5
Bent over rows 5x5
Curls 2x5
Tricep ex 2x5

Tues & Fri

Squat 5x5
Leg Curls 5x5
Calf Raise 2x5
Turkish get-ups 2x5

Thanks Guys I really need help i've being get mixed opinions on other forums and im getting very confused.

Wayneo

 

[Maks]

Lol - what are turkish get ups ? like .. yalla yalla ?

Your programm is missing deadlifts most of all, there is no overhead work at all, and you could throw in some chins as well.

I would suggest to take a look at the real-one-and-only-5x5 programm by madcow. Its all in there. Try the intermediate program with Military presses and some chins on wednesdays.

http://www.geocities.com/elitemadcow1/table_of_contents_thread.htm

I have no idea about steroids.

Just wait a sec, you will get advice from the experts of this forum soon i think.

 

[Protobuilder]

We have experts? LoL

I too know nothing about gear.

The only thing I'll say is, the "number" of movements is irrelevant, IMO. What does matter is that you're working your body enough to generate growth. You should have a handful of movements that, when executed properly, pretty much work the entire body. So, don't go looking for "numbers" here, just look for economy--the squat will hit thighs, hams, glutes . .. the dead will hit just about everything . . . the OHP/push press will hit the shoulder girdle, etc.

That said, your program is pretty sparse, but it might work for you. You're doing heavy compounds 4 days/wk so that's good. Check out the link maks posted above. I think you could *probably* add another decent movement each session and improve your program. Maybe add push press on Mon./Thurs. to get some overhead work, and replace the leg curls w/ SLDL or some Deadlift variation (or hell, just go for a couple of heavy sets of deads after squats, it's tough but people can do it).

 

[Wayneo]

Thanks for the reply. Any of the experts please give me some help!

 

[silver_shadow]

what do you want to know

 

[xblitz44x]

We have experts? LoL

and replace the leg curls w/ SLDL or some Deadlift variation (or hell, just go for a couple of heavy sets of deads after squats, it's tough but people can do it).

I agree with this. I wouldn't bother leg curling. Instead just deadlift on Tuesday, and on Friday do some power shrugs.

 

[Wayneo]

Ok i'll add OH press on Mon & Thurs and bring in deads the other day. My only concern is how will this affect the get-up's on Tues & Thurs. Your working the shoulder alot stablizing the weight,its a brutal exercise.

I was also thinking about adding 1 or 2 sets to the exercises that only have 2 sets. Today in the gym i felt i could've done a good bit more, felt really strong.

 

[petpre61]

concerning the get ups, you wont be able to use as much weight as without the OHP. however I would consider the get ups more a conditioning core stablizing kind exercise (at least the one I know where you hold a barbell in one hand over your head and go from lying to standing and back) - not a bulking exercise.

why didnt you think of your work out routine before you started doing steroids?

 

[Wayneo]

Its a perfectly good routine as a natural but my main concern is with the introduction of steroids should i be using more volume more exercises, just doing something different in general.

 

[silver_shadow]

Its a perfectly good routine as a natural but my main concern is with the introduction of steroids should i be using more volume more exercises, just doing something different in general.

not really anything different. the misconception that you can't overtrain so you can do more volume probably came from the AAS board no doubt. the difference will just be in terms of moving more weight. there seems to be a theory that more reps = more intensity. when actually more intensity = more weight. KISS (keep it simple stupid )

 

[Wayneo]

KISS, LOL i like that. So what do you think with what i have there, will it be ok. Still thinking of adding a set to each of the exercises with only 2 sets. What do you think??? KISS still laughing to myself about that one.

 

[Tweakle]

don't do the same exercises with the same rep range twice in a week (or even weekly), as that is not the best way of going about things. You need to stay a step ahead of your CNS so rotate between at least 2 different routines and vary rep ranges.

for example, flat 5 x 5 on day one, incline 3 x 8 on day 2, decline 1 x 5, 1 x 10 on day 3.

these are SMALL changes, no switching from bench to flyes, or from 3 reps to 20, just enough of a change in the stimulus to keep progressive.

 

[Tweakle]

Its a perfectly good routine as a natural but my main concern is with the introduction of steroids should i be using more volume more exercises, just doing something different in general.

no, you lift more weight.

the idea that you can't over train on juice is popular with juicers under 200lbs, the same guys who talk about quality gains cycles, primo, tbol and that you don't need to lift heavy weights to get big and strong.

 

[Wayneo]

Ok i see what your saying. How would this look?

Mon Thurs

Bench press 5x5 Incline press 3x8
Bent over rows 5x5 Single arm rows 3x8
Shoulder press 2x5 Shoulder press 3x8
Curls 2x5 Curls 3x8
Tricep ex 2x5 Tricep ex 3x8

Tues Fri

Squat 5x5 Squat 3x8
Deadlift 5x5 Deadlift 3x8
Calf raises 2x5 Calf raises 3x8
Turkish get-ups 2x5 T get-ups 3x8

Great idea by the way thanks. Is it something like that your suggesting?

 

[Protobuilder]

Dump the Thursday rows and do chins/pullups instead. That way, you've got a horizontal pull on Monday (rows) and a vertical pull on Thurs.

Also, Thurs., you're doing incline + overhead press . . . unless you're using a low incline (which I'd recommend anyway), that's a lot of shoulder work b/c shoulders are pretty involved in any pressing, especially a steep incline. So, I might consider low incline + overhead press on Thurs. or, preferably, low incline plus behind-the-neck push press instead.