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Muscle Building and Bodybuilding Topics related to muscle building, bodybuilding, including training and fullbody workouts. If you are looking for great advice on gaining muscle this forum is for you.

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Old 08-23-2011, 11:27 AM   #21
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Quote:
Originally Posted by Carl1174 View Post
You dont really need 5/3/1 tbh, just more weight each session on the bar on the big lifts.
On that note, another thing I should mention is volume. If you decide on 2-4 exercises then I strongly recommend you at least do some decent volume on the lifts. 5X5 or 3X10 (my favourite) is what I would recommend. It is not the time to push heavy singles or triples.

You will be gaining strength rapidly and it's too easy to get sore shoulders/knees if you pick reps more suited to peaking than building strength.
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Old 08-23-2011, 12:25 PM   #22
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on a 5x5 scheme
Squat
Bench
Row
acc
weighted hypers/crunch, dips

Deadlift
frontsquat
OHP
Acc
pullups dips

light day
Squat
Bench
Dead
acc
BB curls
Tricep ext

How does that look boys?
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Old 08-23-2011, 02:04 PM   #23
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My opinion...mileage may vary.

Quote:
Originally Posted by SeventySeven View Post
on a 5x5 scheme
Squat
Bench
Row
weighted Abs
dips
I would kill the hypers. Save your lower back for the squats and deadlifts.

Are these weighted crunches? I assume so.

Quote:
Deadlift
frontsquat
OHP
pullups or chin ups
Side bends
Kill the dips and move them to Friday.


Quote:
Squat
Bench
Power Cleans or DB Rows
Dips
Weighted Abs
Kill deads and do power cleans or dumbbell rows.

Arm work - don't sweat it. You're better off doing chin ups for biceps right now. Triceps will get hammered with benching and pressing and dips. Biceps will grow from rows and pullups.


5x5...don't do a straight 5x5. Do something like this...

Heavy Day
Set 1 = 60%
Set 2 = 80%
Sets 3-5 = 100%

Last 5 set is all out. Do as many reps as you can as long as your form is good. Don't train to failure.

This is only my opinion and I might have missed a few things. Let's see what the others have to say.
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Old 08-23-2011, 02:11 PM   #24
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Kind of hard to read everything separated like that, but I think I agree with steve. Lol, need to see it more organized for my brain to be able to process it.
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Old 08-23-2011, 02:13 PM   #25
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Conditioning...start with 80% of your 5RM of even a hair lower. It might take 3-4 weeks to get used to this.
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Old 08-23-2011, 02:22 PM   #26
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All days as heavy days?
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Old 08-23-2011, 02:30 PM   #27
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I don't know enough about your training experience, but I will warn you that if you do go heavy all the time you need to take a deload period every 4 weeks or so, and make sure you eat big.
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Old 08-23-2011, 02:32 PM   #28
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Aye my current routine i was deloading every 4th week, my food is big!
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Old 08-23-2011, 02:35 PM   #29
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All days as heavy days?
Yes. Squats and bench are the only thing that will be hit hard twice with 5x5. Maybe rows depending on what you choose.

On Friday do an all out set for your last set. If reps go past 5 add weight next week.
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Old 08-23-2011, 02:58 PM   #30
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All days as heavy days?
Every day is heavy day

but srs-the core lifts should always be trained heavy. Assistance should be assistance.

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