Time for a new routine...

gnolan

I'm not too sure how to approach this. I have three days a week for training, in which I do weight training and then 400-600cal cardio (about 20-30mins). I have a fair idea of the exercises i want to do and the goals i want to achieve.

As of now I have been doing some weight training which has helped with weight loss but has not really developed much muscle or strength fot that matter.

The exercises i wish to incorporate into my new routine are bench press, deadlift and leg press. The reason for the leg press instead of the squat is that i'm not comfortable doing the squat without a spotter, so i'm going for what i think is the next best thing. The plan is to do 5x5, i'm not too interested in bulk, more strength at the moment.

Is it recommended, or even safe, to do these exercises three times a week (on non-consecutive days). I am also looking to incorporate chins and dips but don't know if they should be done on each day too. My chins-ups are definitely a weak point and would like to strengthen perhaps with lat pulldowns, bicep curls, etc.

I'd appreciate any advice on how to arrange these exercises properly.

Oh and the goals i mentioned....bench my own weight, currently 90kg (but will be losing another 8-10kg), 20 unassisted chins, 20 unassisted dips. Might not seem much but I'd be very happy with that.

Roper

learn how to squat properly, and in any case in a proper strength training programme you rarely, if ever go to failure on the squats so you shouldn't really need a spotter. A good rack is better than most people who spot anyway!

gnolan

I plan to learn the proper squat technique, even practicing with very low weights, but would it be recommended to perform the bench, squat and deadlift on a Mon, Wed and Friday?

corribdude

I was doing a programme like you describe for the last while, basically starting strength, there's loads of info on it on the net. There's no problem doing this program on three consecutive days although it gets tough when you start plateauing on the exercises. As Roper said you should do squats instead of the leg press. Just don't try for one rep maxes or try and grind out another rep when you are not sure if you can come up again. You don't need to go failure to make serious strength gains anyway. Oh and doing a 3x10 instead of a 3x5 is another option when you have no spotter or rack as you are much less likely to run into difficulty coming up when you're lifting a lighter weight. I've been doing 3x10 the last two weeks for a change and I'm thinking of sticking with it as 3x5 can really burn you out fast and you mightn't realise you don't have another rep in you until you've gone into the squat.

As for dips and chins, just alternate them every workout.

Arsenal1986

is fine to do all 3 mon wed an fri if you are only starting out....when u start lifting heavy-ish weights itll become too much but not now its fine