Training Method Advice

[Ambientenergy]

I am new to the forums, and I would like some advice from more experienced lifter out there.

I have been lifting for about 3 years, my stats before starting to lift was a steady 145lbs, over 10% bf, 5' 10". I started lifting with a thrown together, random routine. I gained weight and strength very fast at first, and then plateaued. Then I started to research a lot and found lot of contradicting information.

Right now my routine is to cycle through one week of low weight high reps, then one week medium weight (50-60% of max) and 6-8 reps with high intensity, and then one week of high weight (80-90% of max) and low reps. And within each week I train 5 days and have my workout split.

Should I stick to this? What method is the best (volume, progressive overload, etc)?

I am very strong for my weight now, and have low bf, but I always like to think there is room for improvement.

 

[bblazer]

If you need a program, I can recommend Jim Wendler's 5/3/1 or The Madcow 5x5.

Both are excellent, but I like 5/3/1 a little better since you are using submaximal weights and you are forced to check your ego at the door.

B-

 

[Ambientenergy]

I looked at both of those, they both seem very good, but very different than what I'm used to, and I have some new questions.

Is it better to split up my workout into muscle groups, or more full body stuff?

If I do Madcow's 5x5 can I throw a day or two in there with more isolated exercises (biceps, triceps, abs, etc)? I know all of the exercises listed work all of those, but I really think that it seems too light. I'm used to working out 5 days a row in a week with a two day break, only because it fits my schedule, and I never have a problem with being tired the next day or over training.

Also, how many days a week do you think I should through cardio in there if I go with Madcow's 5x5? Should it be on off days or MWF?

My stats:
19 Years Old
5' 10"
170lbs
7% BF

I consider myself very strong for my weight, and my goal is lean mass and strength, or just more muscle hardness. I can post some of my lifts too if that will help.

 

[bblazer]

I really think that you should take at least one shot at the 5/3/1 or 5x5 without trying to alter them. Do either program once and see what the results are.

B-

 

[future]

I would say read up on the different options. Just pick one. Get in more protein as well. Stay consistent with whatever you choose for at least 8 weeks.

 

[Ambientenergy]

Alright. I'm going to just give it the 5x5 a try without altering it starting next week. Maybe I post a log too. Hopefully my strength will keep going up with it. If it doesn't work I can always switch back. Thanks for the advice

 

[bblazer]

I would say read up on the different options. Just pick one. Get in more protein as well. Stay consistent with whatever you choose for at least 8 weeks.

Unless you are elite like me. I can run through 8 weeks of training in one 2 hour session at the gym.

B-

 

[Ambientenergy]

haha sorry guys, one more question...

I'm planning on switching to this Monday, but I don't know what my 5 rep max for any of the lifts in the Madcow 5x5 routine.

My 3 rep max for bench is 300lbs, I wanna say this is my 5 rep max because I did this at the very end of my workout today.
My 5 rep max for squat is 425lbs, but I stop a little before 90. I thought it was bad for the knees to go lower, but recently found out I was wrong (I know I'm a newb lol)
For dead lift, military press, and row I have no idea what my 5 rep max is.

Can you guys give me a place to start for all these lift? Or should I just guess and increase as I see fit?

Also, it says I'm supposed to do pull ups. Does it mean normal pull ups, weighted pull ups, or another variation?

Thanks

 

[bblazer]

You need to go to the gym and work out your 5RM for each of the lifts. Start where you feel comfortable, then go up in small (20 lb) increments until your form goes to hell and you can barely get that 5th rep.

It means regular pull ups. I would use a neutral grip (palms facing each other) if possible.

B-

 

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