OFFICIALLY GETTING STARTTED

[huge56]

Finally decided to start training FOR REAL. I have constructed a routine aimed at both size and strength by putting together a lot of routines that you guys have used and modifying it to my liking.  It is a combination of rippetoes, upper lower splits, and 5x5 as well as HIT. One of my teachers is a personal trainer; you can check him out at bodybuilding .com and look under the amateurs and search for Mick Winzeler. He said this program looks solid if I want to gain size and strength but to make sure to stick with it. I would like you alls opinions as well please.

Monday:
Squats   3x5
Flat Bench Press 3x7
Bent Rows 3x8
Military Press 3x8
Barbell curl 2 sets max
Skull crushers 2 sets max
Ab work

Tuesday:
Leg Curls 3x8
Calf Raises 2x20
Deadlifts 3x5
Shrugs: 1x12, 2x8
Barbell curl 3x8
Triceps pushdowns 3x10
Ab work
 
Wednesday:
Squats 3x10
Bench Press 2x5, Incline 3x5
Pullovers3x10
Bent Rows 3x8
Military press 3x8
100 pushups
50 dips



Thursday:
Leg Curls 3x8
Calf Raises 2x20
Deadlifts 3x5
Shrugs 1x12, 2x8
Pick 3setsa of biceps exercises and 3 sets or triceps exercises
Ab work

Friday:
Squats 3x5
Flat bench Press 3x5
Seated Rows 3x10
Power Cleans3x6
2 sets max incline curls
2 sets max cg bench
Ab work








 

[WhiteHulk4]

I have constructed a routine aimed at both size and strength by putting together a lot of routines that you guys have used and modifying it to my liking.  It is a combination of rippetoes, upper lower splits, and 5x5 as well as HIT.

I'm all for trying new things, but trying to combine all these different training philosophies into ONE WEEK is absolutely absurd!

1st area of concern: You're doing Squats THREE TIMES A WEEK???  That's retarded.

All in all, you're simply trying to squeeze WAY TOO MUCH into each week.  If you want to alternate between high and low reps, that's FANTASTIC, but do it every other week, not within the same week!

AT MOST, major muscle groups like Quads, Hams, Chest & Back should be trained TWICE per week - but they can usually progress well with only once per week.  Three times per week is going to lead to overtraining, injury & illness.

If I sound disgusted by this routine, it's because I 100% am!  It's flat out retarded...

[pumpster]

It's worth trying different variations rather than going by "what's in the book". Training a muscle thrice weekly for a while, and twice weekly at other times, should be tried for a couple of months each, to see the specific effects of each program. Compare the effects from each program before drawing conclusions as to what works. In no way is once a week training the standard, this is an HIT thing and accepted only by some.

The routine you've put together looks fine, except for the idea of training a muscle on consecutive days as with curls-where and why did you come up with that? Try it (without the consecutive days' work on the same muscle), then later try some of those programs by themselves, without the mixing of other programs. Each program deserves a couple of months at least, to see what it will do.

[jpm101]

It looks like your doing biceps & triceps 4 days out of 5. Legs, 5 days out of 5 ( the DL affects the legs like the squat). Back/lat's, 5 days out of 5 (DL's also affects the back/lats strongly).

No offense, but if you decided to finally train for real than you may want to plan a real workout plan. The exercises seem not to be put into any order, just slapped together. Variety in workout programs can work well for most of us, but you may want to settle for one standard method, rather than  3 or 4 rolled into one training week. Try a 6 to 8 week cycle of 5X5's for example. Actually, it does not have to be that one, but whatever method you wish: 10X10's, classic 4 day split, one muscle group once or twice a week, SS's, tri sets's, etc, etc,etc.. And than  branch off into another training style or split for  another 6 to 8 weeks. The home page of this site offers a couple of good workout programs, as a suggestion. Good luck.

[leonp1981]

If you're just starting to really work out, I think this routine will seriously knock you for six.  As someone mentioned already, you're working legs 5 days a week, back 5 days a week.  You're never giving your body time to rest and recover, which means you'll never get any bigger or stronger.

If you want to do a total body workout each session, then start with only 2-3 workouts a week, with a day of rest in between.  Another option is a Push/Pull/Legs split. 

If your body isn't used to the extra workload, then you need to start basic and give your body time to acclimatise.  Once you're into the groove, you can start to experiment and switch things around.

I think if you follow the routine you've stated, you'll find within a few weeks you'll feel weak and tired all the time, and you will probably lose weight.

[Bluto]

Definitely too much work for arms. Since you use arms in most exercises, they will be pretty fried and that will affect your performance on the bigger, more important exercises in a negative way...

As for squats, I think one can get away with it 3 times a week depending on how much work there is all in all, but it probably will be too much for most if you're going real heavy and to failure... your 3x5 rep gives me the impression that is what you have in mind and then I'd say it's too much.

I think I can see where you're coming from with the 'get serious' attitude, unfortunately more isn't always, or even rarely, better and you could end up training too much or risk injury... I think a lot of us had that kinda attitude sometime where we thought "hey im gonna train 6 times a week, ill show em!" only to change that too "let's make it SEVEN times a week!!" and ending up burning ourselves...