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New routine, please critique.

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Knuckles
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2004/02/04 16:53:10 (permalink)
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New routine, please critique.

Thinking about changing my routine. I'm looking to build mass, eating right foods etc (thanks to a post in diet & nutrition) just need to get training right.

Please give me your invaluable advise as always.

Monday – Chest & Shoulders

5x5 Heavy bench press
3x5 Wide grip dips
5x5 Standing Shoulder press (db or bar)
5x5 Lateral raises
5x5 Heavy close grip bench press

Tues – Rest

Wednesday – Legs & Abs

5x5 Squats
5x5 Stiff legged deads
5x5 Calf raises
3x12 Weighted crunches

Thursday – Rest

Friday – Back & Bi’s

5x5 Deadlifts
5x5 Bent over barbell rows
3x5 Wide grip chins
5x5 EZ barbell curls
3x5 Barbell shrugs

Saturday – Rest

Sunday - Rest
#1

14 Replies Related Threads

    mb
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    RE: New routine, please critique. 2004/02/05 07:06:16 (permalink)
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    Legs day is good, very similar to mine... except I do 3x12 for my calves.

    Knuckles, why are you using so many excercises with a 5x5 routine? Maybe something like the following would better, and put you at a lesser risk of overtraining!


    5x5 Heavy bench press
    5x5 Standing Shoulder press (db or bar)
    5x5 Heavy close grip bench press

    5x5 Squats
    5x5 Stiff legged deads
    5x5 Calf raises
    3x12 Weighted crunches

    5x5 Deadlifts
    5x5 Bent over barbell rows
    5x5 EZ barbell curls



    #2
    DerMalePhonkMann
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    RE: New routine, please critique. 2004/02/05 08:23:50 (permalink)
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    What mb said although I'd swap chest and leg day so you have more of a gap between squatting and deadlifting.
    #3
    mb
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    RE: New routine, please critique. 2004/02/05 08:40:43 (permalink)
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    Yes, try to have your two day rest in between the Squat and Deadlift days.
    #4
    shreklikedave
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    RE: New routine, please critique. 2004/02/05 08:58:44 (permalink)
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    Drop the lat raises, put wide dips up to 5 sets and drop close grip to 3 sets

    Legs look fine

    Drop the shrugs
    #5
    Knuckles
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    RE: New routine, please critique. 2004/02/05 09:52:10 (permalink)
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    Excellent advise as always lads, thanks very much. I think I'll go with that routine MB. Quick question, obviously depending on rests between sets, how long should this routine take, on paper it looks like it will only last 40 mins?
    #6
    mb
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    RE: New routine, please critique. 2004/02/05 10:04:45 (permalink)
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    My routine started off very similar, except I was doing Weighted Dips instead of Barbell Bench Press. I'd take 1 hour and a bit to do each session myself. Under 1 hour would probably be ideal, but I had great results anyway.

    Rest from 2-5 minutes depending on how you feel. Between sets four and five I usually take 5 minutes on the major excercises.
    #7
    Knuckles
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    RE: New routine, please critique. 2004/02/05 10:43:39 (permalink)
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    Thanks MB, by the way, is that a photo of you?
    #8
    DaveH
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    RE: New routine, please critique. 2004/02/05 10:48:53 (permalink)
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    Good advice here.

    MB why do you recommend EZ-Curls over barbell Curls?
    #9
    mb
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    RE: New routine, please critique. 2004/02/05 11:24:18 (permalink)
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    A 198.5kg snatch at 104kg bodyweight? I wish! It's the weightlifter, Marcin Dolega.


    DaveH, I wasn't really... I just copied and pasted from what Knuckles already had on his routine. I have been doing Barbell Curls myself, but I can't see a significant disparity one or the other..
    #10
    DaveH
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    RE: New routine, please critique. 2004/02/05 11:26:33 (permalink)
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    Oh ok.

    My personal preference is also Barbell Curls.
    #11
    Knuckles
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    RE: New routine, please critique. 2004/02/05 11:37:18 (permalink)
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    MB - ooops sorry. That's some lift!!

    MB & Dave - Is it just a preference thing then or does EZ bar target different areas. The EZ bar doesn't seem to put as much strain on my wrists as a straight bar.
    #12
    mb
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    RE: New routine, please critique. 2004/02/05 11:45:48 (permalink)
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    I'm not really an expert on body mechanics or anything like that, so I can't say. People have gotten great results utilising either of those excercises, though.

    Try doing a search. I'm sure there's been a topic about this before.
    #13
    DaveH
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    RE: New routine, please critique. 2004/02/05 11:46:17 (permalink)
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    I would go for barbell curls every time.

    I think EZ takes focus away from bi's and goes to forearms...
    #14
    Knuckles
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    RE: New routine, please critique. 2004/02/05 11:56:46 (permalink)
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    Maybe a mixture of both then lads.

    Thanks for all your help on this topic by the way.
    #15
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