Workout routine review [Need coach]
Hello everyone this is routine to gain MASS & strength for beginners that want to gain MASS,
please review it, criticize, try it, give me your 411. Is this the ideal routine for an ecto (hard gainer)?
This routine goes "hand by hand" with the 5x5 routine philosophy; work the muscles enought for them to grow and thats it \ but hit them in every angle.
Also to have enough weight to be able to do 5 reps but no way to be able to do more than the 7;
Cant do 5 reps: Not a set lower the weight.
Cant do more than 7: Not a good set but increase the weight to get a good set.
WARMUP! SET // % OF MAX WEIGHT // REPS
1 // 50 % // 10
2 //60% // 6
3 // 70% // 4
4 // 80% // 3
5 // 90% // 1
Day 1: Workout #1 Day 2: Rest
Day 3: Workout #2 Day 4: Rest
Day 5: Workout #3 Day 6: Rest
Day 7: Rest
Day 1 - Legs/ Abs
Exercise / Sets / Reps /
BB Squats / 2 / 5-7
Leg Press / 1 / 5-7
stiff-legged DL / 2 / 5-7
Lying Leg Curls / 1 / 5-7
Standing Machine Calf Raises / 2 / 10-12
Rope Crunches / 2 / 10-12
Swiss Ball Crunches / 1 / 10-12
Day 2 - Chest/shoulders/triceps
Flat BB Bench Press / 2 / 5-7
Incline DB press / 2 / 5-7
wide-grip dips / 2 / 5-7
seated overhead DB press / 2 / 5-7
standing Side Laterals / 1 / 10-12
cable pushdowns / 2 / 5-7
EZ-Bar skull crushers / 1 / 5-7
Day 3- Back/Biceps/Forearms
Deadlist / 2 / 5-7
Overhand chin-ups / 2 / 5-7
Bent over BB Rows / 2 / 5-7
BB shrugs / 2 / 10-12
BB Curls / 2 / 5-7
Seated DB curls / 1 / 5-7
Barbell Wrist curls / 1 / 10-12
Should I go with this ^ or stick to the 5*5
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if your a beginner wanting to bulk you cant beat the traditional, back and bis, chest and tris, shoulders and traps, legs and abs, 3 sets of each excersize having 1-2 minute rests between sets, its proven and works.
Nice, "stimulate" all large groups, should I go for fail every set?
do a warm up set, as many as you can, then 3 sets of ten for each, this should be your goal, of course do more if you can, bulking should be slow and heavy bro.
An answer to a question like this is not easy. Obviously goals are important but so is experience or how many months/years of lifting under your belt. If the goal is mass you need to increase reps as well as sets
Minimum of 4 max of 5 sets, but reps need to be kept in the 8-10 range.
When I build mass I go 4 sets of each exercise but I pyramid them by 15, 12, 10, 8, 8.
The after a month I lower the reps to 8-10 and sets stay at 4-5.
Every 2-3 weeks you should be increasing the weight by at least 5-10 pounds in order to see any gains. More if you can handle it. Every month you should also switch your routine to shock your nervous system and your muscles to get bigger. So many variables go into play.
Yes this would be 8 weeks then changed I just didnt want to post all 3 (by then my foundation *should be in place).
The only thing every one has agreeded on is the (compound) exercise's other than that; some people CT Fletcher Fan boys say "Go all the way till faliure all the time"
5*5 clan "keep it 5 no more than 7"
& Hodge Twins club "To build muscle keep it between 10-12"
Now I come frome almost all calisthenics background stared to box when I was 8, stoped at 18 switched to weights was an up and down between illness and joints injury (Boxing gave me tennise elbow and a bad knee). I have tried the routine above before, it was the first one I ever tried so I dont know if it was because it was the first weight lifting routine that I ever tried that I gained 30lbs in about 2-3 months keeping BF%<=5. Tried tweeking it 21 hit and boom I was homeless, hard warehouse jobs kept my arms big and my core solid so it made sence that work till faliure was an option for for arms since it was the only part that didnt loose mass.
Finally 25 yo 2 years of weight lifting stable home, stable eating, good job, high blood presure going to school got 20+ of those 30lbs that I lost but I want to get big mudafaking huge. Now I didnt want to go into all this details but fuck it, seems like it would come out sooner or later and I didnt want to lie about how I lost a bunch of weight. I did however loose weight during a road trip to the North West but recovered.
Back to it do you believe in the 5*5 to build a foundation?
http://www.eroids.com/forum/training-nutrition-diet/workout-exercise/lif...
NSAagentx-a million times...
reviewing someones workout routine without working out with u or seeing u is next to impossible because u cant get a good reading of what your capable of or how much work ethic u have, or where your at etc etc etc because ppl lie because we dont know any better and the internet has really exposed that flaw in humans...
http://www.muscleandstrength.com/articles/john-miller-body-transformatio...
That link is a solid workout routine and is one i personally used to set up my routine foundation.. Of course over time i have implemented other workouts and developed a whole new routine but it is a great foundation to get started with or to try if your looking for something new... But dont take it from me cuz im fucking massive homie, its all about figuring out what works best for u brudduh and evolving your workouts according to how you're growing and getting stronger....
just focus on compound movements over all
good luck
remove yourself from the outcome and focus on getting stronger and healthier thru nutrition and working out because all of lifes performances are contingent upon health n strengh..
I dont think we are still talking about a workout reiview... (0_o) N.saagent. Thank you I am now eating about 5K+ calories p/day, and working in the big 3. once I get enough strength I will switch to a hypertrophy routine.
Thank you.