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From Strength to Muscle Groups

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banksy
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2011/03/15 18:01:54 (permalink)

From Strength to Muscle Groups

Okay, so i have been training with a 5x5 strength routine for around 8 weeks now, But i feel like i am not getting to aim at specific muscle groups etc. 

I am leaning out right now, cutting bf%, whilst gaining / maintaining muscle.

Here is my current routine.

Monday & Thursday - 5x5
Barbell Bench Press
DB Inclines
Squats
OH Smith Press
Bicep Curls SS EZ bar Curls
Calf Raise
 
Tuesday & Friday - 5x5
Chins
Deadlifts
BB Rows
Lying Skull Crushers
Tricep push downs
Shrugs

Here, is the routine i am thinking of switching too:

chest & delts - Monday
incline smith press - 3 x 12, 10, 8 
db inclines - 3 x 12, 10, 8 
dips (weighted) -2 x 8 
cable crossovers - 3 x 12, 10, 8 
db laterals - 3 x 12, 10, 8 
rear db flys - 3 x 10 

Back - Tuesday
Lat pull downs - 3 x 12, 10, 8
Close grip pull downs - 3 x 12, 10, 8 
Deads – 4 x 10, 8, 6, 4
Bent rows (smith) – 2 x 10 
DB rows - 3 x 12, 10, 8 
BB Smith shrugs - 3 x 15 
 
Legs - Thursday 
Smith squats- 4 x 12, 10, 8, 6
ham curls - 3 x 12, 10, 8 
leg extensions - 3 x 12, 10, 8 
leg press - 3 x 15 
calve raises - 3 x 15  

Arms - Friday 
Standing db curls - 3 x 12, 10, 8 
ez bar curls - 3 x 12, 10, 8 
cable curls - 2 x 15 
db preachers - 2 x 15
tri-pushdowns - 3 x 12, 10, 8 
oh extensions - 3 x 12, 10, 8 
single hand pushdowns - 2 x 12 


Which routine do you guys see fits my goals?


Thanks


-B




#1

31 Replies Related Threads

    scruffy
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    Re:From Strength to Muscle Groups 2011/03/15 18:49:10 (permalink)
    i am suprised you made it that long on that 5x5 routine, its poor, if done correctly you would not have been able to complete it, let alone for four days in a week...have a search for frankie ny`s 5x5 and you will see what i mean
    #2
    banksy
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    Re:From Strength to Muscle Groups 2011/03/15 20:23:09 (permalink)
    I didnt say i couldnt finish the routine mate, i mean, i dont feel as if i am working my individual muscle groups to a high standard as i would in a specific muscle group routine.
     
    you understand what i'm saying mate?
    #3
    danchubbz
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    Re:From Strength to Muscle Groups 2011/03/16 06:37:44 (permalink)
    u feel because u aren't spending the whole session smashing a specific muscle group in to oblivion u think you're selling yourself short.......well you're wrong!
     
    I believe u would gain more with less volume more frequency, just ensure u make correct exercise choices and work hard on them.
     
    I didn't like your 5x5 split either I'm sfraid, seemed very random in areas.
     
    Why don't u try a light/medium/heavy days (2x15/3x8/5x5) and use something like the following split
     
    A
    -Deadlifts/Squats
    -Pull Ups
    -Rows
    -Lunges
    -Curls
     
    B
    -Bench Press
    -OHP
    -Dips
    -CGBP/Skulls
    #4
    banksy
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    Re:From Strength to Muscle Groups 2011/03/16 16:07:25 (permalink)
    Will i be hitting my traps with this though, i feel as if they are lagging, and my Lats.
    #5
    CitizenKane
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    Re:From Strength to Muscle Groups 2011/03/16 16:17:26 (permalink)
    banksy

    Will i be hitting my traps with this though, i feel as if they are lagging, and my Lats.

     
    Of course: Deadlifting, Rows, Pull Ups all hit your traps and lats.
     
    People need to get out of the mindset that if you're not isolating a certain muscle you're not hitting it at all.

    "Be adequate"
     
    #6
    CitizenKane
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    Re:From Strength to Muscle Groups 2011/03/16 16:21:58 (permalink)
    Having said that though, I'm not really sure about the split Dan is suggesting? At first glance I thought it was an upper/lower split but it isn't, it appears to be doing legs and back on one day and chest and shoulders on the other. Would it not make more sense to either:
     
    -Move squats, lunges etc to Workout B and make it a push/pull routine, or
     
    -Move rows and pull ups to Workout B and make it an upper/lower?

    "Be adequate"
     
    #7
    banksy
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    Re:From Strength to Muscle Groups 2011/03/16 16:59:51 (permalink)
    How about,
     
    A
    Bench
    Squat
    OHP
    Dips
    Skulls
     
    B
    Deadlifts
    Pullups
    Rows
    Curls
    #8
    CitizenKane
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    Re:From Strength to Muscle Groups 2011/03/16 17:04:55 (permalink)
    Better, but still a heavy imbalance in favour of your upper body.
     
    On Workout A I would suggest possibly dropping Skulls and replacing them with Lunges. I would also squat first.
     
    On Workout B, again I would add in another lower body movement, something for the posterior chain of course seeing as it's a 'pull' day - Cleans/Power Cleans, in fact, would be absolutely ideal here IMO.

    "Be adequate"
     
    #9
    Richuation
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    Re:From Strength to Muscle Groups 2011/03/16 17:08:07 (permalink)
    Your not hitting legs at all on day 2 there though.
     
    I'd go more for:

    Day 1
    Squat
    Bench Press
    Bent-over Rows
    Isolations
     
    Day 2
    Dead Lift
    Military/OH Press
    Chins
    Isolations
     
    #10
    banksy
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    Re:From Strength to Muscle Groups 2011/03/16 17:09:28 (permalink)
    No direct tricep training? or would the dips suffice for this?
    #11
    banksy
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    Re:From Strength to Muscle Groups 2011/03/16 17:11:30 (permalink)
    Thing is i wan to train 4 days a week.
     
    For example.
     
    Monday - A
    Tuesday - B
     
    Thursday - A
    Friday - B
    #12
    banksy
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    Re:From Strength to Muscle Groups 2011/03/16 17:13:11 (permalink)
    is the other workout i gave no good either?
    #13
    CitizenKane
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    Re:From Strength to Muscle Groups 2011/03/16 17:19:21 (permalink)
    banksy
    Thing is i wan to train 4 days a week.

     
    Upper/lower split might be better suited in that case.

    "Be adequate"
     
    #14
    banksy
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    Re:From Strength to Muscle Groups 2011/03/16 17:23:16 (permalink)
    So are you ruling out the other routine then with targeting specific muscle groups? i havent seen many 'Bodybuilding' routines around with splits. most are aimed at specific muscle groups.
     
    This is where my confusion comes from.
     
    For example:
     
    Monday: Shoulders, Triceps
    Tuesday: Back, Traps
    Wednesday: OFF
    Thursday: Legs
    Friday: Chest, Biceps
    Saturday: OFF
    Sunday: OFF
     
    This would make a good 'Bodybuilding' targeted muscle group routine? Am i wrong?
    #15
    CitizenKane
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    Re:From Strength to Muscle Groups 2011/03/16 17:30:09 (permalink)
    Yeah that is a typical bodybuilding split routine. Many people use these to great success. But you have to look at who those people are: generally, bodybuilders who have been training for a long time and are using PEDs.
     
    Body part splits are a relatively recent phenomenon, championed in the 60s and 70s by bodybuilders to take advantage of the large amount of drugs they were taking. Unless you are emulating their drug use, I see little point in emulating their training.

    At your stage, stick to the basics: Get stronger on all the key lifts. Do this and muscle will follow, the cross-sectional area of your muscles has to increase in order to cope with the increased load - it has no choice. And at this stage you will find that a small amount of volume on these big movements will be enough to provide a growth stimulus for a large amount of muscles, doing endless isolations thereafter is just like flogging a dead horse - it's not adding anything. Therefore it makes sense to do these movements frequently, progressing on them as quickly as possible.
     
    There will come a time further down the road in your training when linear progression on the big lifts will slow down and you will find that adding weight to the bar is no longer a sufficient way of stimulating growth - at this point I would look into other options like splitting up your routine into body parts, hammering each individual muscle group into oblivion once per week, training beyond failure, etc.

    "Be adequate"
     
    #16
    banksy
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    Re:From Strength to Muscle Groups 2011/03/16 17:35:08 (permalink)
    Okay, this makes sense. i used use split routines like that. only recently i have started strength training.
     
    Okay so here is what i am gunna work with, this get your approval?
     
    Monday - A 5x5 (15mins cardio)
    Tuesday B 5x5 (15mins cardio)
     
    Thursday - A 3x8 (15mins cardio)
    Friday - B 3x8 (15mins cardio)
     
    A
    Squat
    Bench
    OHP
    Dips
    Lunges
     
    B
    Deads
    Pullups
    Rows
    Curls
    Shrugs
     
    #17
    Tartan Man
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    Re:From Strength to Muscle Groups 2011/03/16 17:35:56 (permalink)
    I have been training on a Full Body Routine now for the last 10 weeks and i made more progress in my size and progress on lifts than i ever did with Body Part Split routines

    Insanity: doing the same thing over and over again and expecting different results (Albert Einstein) 
    #18
    CitizenKane
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    Re:From Strength to Muscle Groups 2011/03/16 17:39:38 (permalink)
    banksy
    Okay, this makes sense. i used use split routines like that. only recently i have started strength training.

     
    At your stage, and at my stage and for most beginner-intermediate trainers, strength and mass are one and the same. If you get stronger you will get bigger. People tend to jump the gun and separate strength and hypertrophy as opposing goals far too early.
     
    Have you ever seen a weak bodybuilder? And have you ever seen a skinny powerlifter or strongman?? Case in point...
     
    As for your workout, do something else for your lower body on Workout B! Power Cleans for example.
     
    But like I said I wouldn't do that kind of routine if you insist on training 4 days a week, personally. I think an upper/lower split would be better because you can be more versatile in your exercise selection.

    "Be adequate"
     
    #19
    banksy
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    Re:From Strength to Muscle Groups 2011/03/16 17:39:49 (permalink)
    Yeah? I've never been a fan of full body workouts. Only when it comes to circuit training.
    #20
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