Routine Question

[Max]

Hello, I was just wondering ..would the 5x5's or starting strength routines work for someone who's without a dip or pullup station and needing a emphasis on strength,traps,upperchest,forearms and calves? Will those parts get enough work without assistant lifts?

[Pull14]

Yes and Yes.

The assistance work (dips/pull ups) is optional to begin with. They are nice to have but not necessary.

[BendtheBar]

Originally Posted by Max

Hello, I was just wondering ..would the 5x5's or starting strength routines work for someone who's without a dip or pullup station and needing a emphasis on strength,traps,upperchest,forearms and calves? Will those parts get enough work without assistant lifts?

Pull answered spot on. You don't need dips or pullups. They are nice options to have, but certainly not needed.

Forearms will build quite nicely just from all the barbell and dumbbell work you do over the next several years. It's certainly ok to train grip strength if needed, but I wouldn't worry about size. It will happen without direct work.

Traps will see improvement from deadlifts, rowing and overhead pressing. If after several years they seem to be weak or lacking, you can add in more direct work. Right now though it's most beneficial to just get strong everywhere for a couple years and see where the chips fall.

Calves...can be a bear. Working them once or twice a week is certainly a good way to go.

Upper chest - get strong on bench and overhead press, and depending on your program you certainly add in incline dumbbell presses if you want to fill in the gap.

[bamazav]

Looks like Pull and BTB made this a short and sweet thread. Good info guys!

[Max]

Wow...thanks you guys..that was quick!

[Fazc]

Good answers by all, I concur

[Max]

Im considering the W/O below, but I dont want to squat heavy 3x a week and I dont have any small plates, so my progression will have to come in the form of more sets or reps. I was wondering if I can just add the power cleans to workout B, if not would it be ok to sub Incline DB OR Bench press for the squats?


Workout A
◦ 3×5 Squat
◦ 3×5 Bench Press
◦ 1×5 Deadlift
◦ *2×5-8 Dips

Workout B
◦ 3×5 Squat
◦ 3×5 Standing Military Press
◦ 3×5 Bent Rows or Power Cleans
◦ *3×8 Chin-ups

[Max]

Originally Posted by Max

Im considering the W/O below, but I dont want to squat heavy 3x a week and I dont have any small plates, so my progression will have to come in the form of more sets or reps. I was wondering if I can just add the power cleans to workout B, if not would it be ok to sub Incline DB OR Bench press for the squats?


Workout A
◦ 3×5 Squat
◦ 3×5 Bench Press
◦ 1×5 Deadlift
◦ *2×5-8 Dips

Workout B
◦ 3×5 Squat
◦ 3×5 Standing Military Press
◦ 3×5 Bent Rows or Power Cleans
◦ *3×8 Chin-ups

Let me rephrase....I like this routine except I don't want to squat heavy 3 days and I'd like to add power cleanse,any suggestions?

[Off Road]

I don't want to muddy the water, the guys gave you good answers. But...

Dips can be done between two sturdy chairs, like dining room chairs. Chin-ups can usually be done at a local park or school. In fact, walking to the park or school can be good exercise in itself. No excuses!

[Max]

Originally Posted by Off Road

I don't want to muddy the water, the guys gave you good answers. But...

Dips can be done between two sturdy chairs, like dining room chairs. Chin-ups can usually be done at a local park or school. In fact, walking to the park or school can be good exercise in itself. No excuses!

I don't have any sturdy chairs and the ones I do have aren't high enough to keep my knees from hitting the ground. And the nearest park or school is 5 miles away and it's 10 degrees outside,so excuses ya! J/K

Those are good ideas,"unless I break chair and then I'll be sleeping on my weight bench in the cold garage",lol...and in the mean time Im going to scout the scrap yards for some angle iron and pipe to build them.