Your thoughts on this routine

[Toozee]

I put this training program together, and just wondered what your opinions on it might be. I have benefited from both the 5x5 program and increased frequency before, so I wondered how this might work. I think it would work best for size, but some strength would probably come as well.

It involves progressive resistance on the sets of 5. Starting off with lowered weight purposely to get that "running start" effect in regard to increasing weight.

Then a higher rep (8-10) set (or 2) of a different exercise (a la 5x5), taken closer to failure.

The days would be a M-W-F split with an A / B routine, switching between the two each training day (a la DC). Maybe something like this:

WORKOUT A:

Bench 2x5
Inc DB 1x8-10

Deadlift or Row variation 2x5
Pull downs 1x8-10

Standing shoulder press 2x5
Face pulls / rear delt raise 2x8-10

Calves rest paused to 75. (Needsize style)
------------------

WORKOUT B:

Squats 2x5
Hacks 1x8-10

Bar curls 2x5
DB curls or preachercurls 1x8-10

Close press 2x5
Press downs or overhead bar extensions 1x8-10

SLDL 1-2x8-10
-----------------

Ab work will be in there somewhere using static holds 3x5 (See NS's ab routine).

There's 10-11 sets total per workout day now, but depending on how it feels, you might could add a setor 2.

Let me know what y'all think of this, and possibly how I could make it better. Thanks

-2z-

 

[Backlash]

Looks pretty solid. However, is there a reason you only have back work in A but triceps work in A and B? Seems unbalanced that way somehow.

I might also bump it up from 2x5 to 3x5 for the big exercises (squats, bench, etc) if you're doing a progression that starts with low weight.

 

[Toozee]

Looks pretty solid. However, is there a reason you only have back work in A but triceps work in A and B? Seems unbalanced that way somehow.

Ah.....I see. As in the pushing movements in both days?
Hmmmm. I could move the back stuff to "B" I guess, and put the tri's on "A". It would be rough if I did deads and Squats in the same day though. I think that was the original problem I had when I first tried making this up. I'm not sure which way would be better. Maybe someone else has some ideas.

I might also bump it up from 2x5 to 3x5 for the big exercises (squats, bench, etc) if you're doing a progression that starts with low weight.

I was thinking about that too. I think you're right. The volume still looks about right too. Thanks man.

 

[needsize]

If those sets are all pretty much to failure, it could work. The low volume approach has merit, but it seems like there needs to be a whole lot of intensity in those few sets to make it work. But I guess at the same time as long as you keep progressing on the weight it should work regardless

 

[Toozee]

If those sets are all pretty much to failure, it could work. The low volume approach has merit, but it seems like there needs to be a whole lot of intensity in those few sets to make it work. But I guess at the same time as long as you keep progressing on the weight it should work regardless

Yeah, I think to failure or real close would be what I was shooting for. It seems I get slightly better results with average volume and average frequency as I do with low volume high frequency.
For example, I got good growth from HST, but got about the same from a 5x5 as well. But with the latter, I got more strength gains, so I may just stick with the 5x5 I'm doing now and occaissionally rotate a change of some sort if something gets stagnant.

Thanks thanks for the input
-2z-

 

[Backlash]

Also, I feel I need direct trap work, usually in the form of some sort of shrug. Some ppl like upright rows, too. I don't see any here...

 

[Toozee]

Yeah....If I don't do deads I need separate trap work too.

If I ever actually try and do something like this in the future, I think I'll have to change it up a little.

 

[lavi]

Everyone seems to like it so where can I check out needsize's ab routine?

 

[Toozee]

Here ya go.

Originally posted by Needsize:

Try this one, this is the only ab exercise I've done for a couple of years now, and it totally transformed my abs
Start on a decline bench, slowly lower yourself until your around halfway down, to the point where you feel the most resistance. Hold that for a slow count of 5, then slowly bring yourself back up. That's one rep, aim for say 5 sets of 5 reps, to start, once you can do that, either add more reps or start to add weight. My abs now stick out to the point where I can see them pretty well even when carrying a lot of bodyfat. This was taught to me by a nationally ranked powerlifter, as a means of strengthening my abs to improve my squat, so it has that benefit as well as building wicked looking abs.
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Also....he says to have the decline at a pretty steep angle. He says about 50 or more degrees I believe. I just shoot for 45 or so for now. I'll increase it as I get stronger at it.
You'll dig it.

 

[Backlash]

The only drawback to this is that it really squeezes the gas out of you if you have to fart at all. Of course, that's only if you don't mind blowing ass while doing crunches. I only mind when there's hot chicks around, usually.

 

[needsize]

The only drawback to this is that it really squeezes the gas out of you if you have to fart at all. Of course, that's only if you don't mind blowing ass while doing crunches. I only mind when there's hot chicks around, usually.

so true, and I always do it after quads so I'm just nasty all around, but if the gas chases them away, the sight of the abs will bring em back...

 

[thefren]

i wish i had a fart-filter or something, cuz my stink so much I can't stand them. i've been taking those papaya digestive enzymes and they've helped a lot. combat the nasty farts.