quick question

moonpeg

hey all long time lurker first time poster. I have to thank people on this site for cracking advice they give out. after spending years on and off weight lifting and cardio concentrating on isolation exercises to no great long term affect. I came on here and learned how important the big three are. since christmas iv split my rouitines between bench , deads, squats , adding in chins ,dips ,pull ups and other exercises. iv noticed my overall body composition change and not just in one or two areas. iv used your advice on nutrition too and supplements. what I'm wondering is that Im going to move onto a 5x5 strength routine for maybe 3 weeks. do you apply this to all exercises in your programme or just the big three??
thanks again

dave80

moonpeg wrote: »

hey all long time lurker first time poster. I have to thank people on this site for cracking advice they give out. after spending years on and off weight lifting and cardio concentrating on isolation exercises to no great long term affect. I came on here and learned how important the big three are. since christmas iv split my rouitines between bench , deads, squats , adding in chins ,dips ,pull ups and other exercises. iv noticed my overall body composition change and not just in one or two areas. iv used your advice on nutrition too and supplements. what I'm wondering is that Im going to move onto a 5x5 strength routine for maybe 3 weeks. do you apply this to all exercises in your programme or just the big three??
thanks again

you can do it for most exercises but its normally just done with the big 3, you could aslo try 'starting strength' check out the link below

www.startingstrength.wikia.com

moonpeg

cool thanks dave

cardio,shoot me

there should be a stickied topic on just starting strength and how good it is

Transform

Agreed and might be good time to put in some 6 sets of 3 or 4 sets of 6reps also on the other exercises. What are your current lifts and program?

moonpeg

sorry about delay transform currently doing 3x8's
deadlifts 100kg
Squat 95kg
bench 90 kg
Im 13 and half stone

not sure of my one rep max at present as I train on my own in the morning .
so you reckon 4x6 for a while for the rest of the exercises and 5x5 for the big three ye??
thanks again

mon chest and arms
bench
incline bench
decline bench
dips
chin ups
tri extensions
tri pull down
bicep curl ez bar(outer grips +inner grips)
hammer curls

Tues
Cardio

Wed legs
squats
leg press
dead lifts
calf raises

Thurs
Cardio

Fri back and shoulders
wide grip pull ups
lat pull down
seated row
db shoulder press
lateral raises
shrugs

Sat Rest

Sunday
Rugby match

Theres probably a few things Im forgetting sorry

moonpeg

I do core work 3 times a week also sorry. I vary it every session.

me_right_one

I know this might sound stupid, but what are the big 3?:o

wasabi

Squat, deadlifts and bench press.

Roper

moonpeg wrote: »

3x8's
mon chest and arms
bench
incline bench
decline bench
dips
chin ups
tri extensions
tri pull down
bicep curl ez bar(outer grips +inner grips)
hammer curls

That's a lot of work on just your arms. If I were doing that I'd do the bench big and heavy, say 5x5 work sets, then add in some assistance work like some single arm rows or the like, some trunk work. Then follow with some big work on the chins, maybe look for 5X5 full hang assisted pulls at the start and work towards getting 5X12 assisted. After that you could do some more torso work or all the arm stuff you wanted as long as you do the bench and pulls with high quality.

Wed legs
squats
leg press
dead lifts
calf raises

As before. I'd stay away from the leg press on squat day and probably move the deads too.

Fri back and shoulders
wide grip pull ups
lat pull down
seated row
db shoulder press
lateral raises
shrugs

Wide grip pulls and lat pull down are really the same exercise, just one is an assitance for the other. Other than that this is a pretty good upper body day. What do you mean by seated row is it a machine?

I'm not a fan of split routines in any case. My advice to you would be to put down 2 (1 if you're pushed for time) major compound exercises in each day and fill in your assistance work around them. Do everything to facilitate them and nothing to interfere. For example in your chest and arm day you've got 3 bench variations. If your priority is the last variation (decline bench) then you've knackered yourself with the first two. If your priority is the first one (flat bench) then you'll always be holding something back for the second two.

moonpeg

thanks roper. assissted chins? I can do full chins and pull ups what are assisted ones? seated row is kind of a cable oprerated weighted machine for lats. thanks

blackgold>>

why is your deadlift 100 kgs?

moonpeg

blackgold>> wrote: »

why is your deadlift 100 kgs?

iv only started doing dead lifts in the last three weeks so can only manage 3 x 8 at 100kg thus far. Is that terrible?

blackgold>>

I was wondering that as your other lifts are great.
Fair play.

moonpeg

thanks man. didn't realise they were much good. those figures include the bar mind. Ive found iv wasted too much time in the past with the smith machine and other machines. once I started applying myself to the big three properly I noticed gradual but real gains. I find you can really feel a deadlift workin