What's my routine like?

RD77

So I've been going to the gym now a few weeks looking to build muscle and strength gains. Since I've never worked out before I decide to do full body workouts for the time being. I'm just wondering if anyone has any exercises or tips to suggest? My routine is below and it's in order from the top being the first exercise and bottom being last.

Here is my usual workout:
Bike for 10-15 mins
Shoulder press 5x5
Bench press 5x5
Lat pulldown 5x5
Inverted rows? on a cable machine 5x5
Leg press 5x5
Leg extension 5x5
5 mins strecthing

brianblaze

I'm not a big fan of full body workouts, so I'd say definitely consider doing different body parts on different days.

Also, the 5 sets of 5 reps, I'd consider staggering to a 12-8-failure approach if you're after gains.

*Waits for the backlash from everyone on how bad an idea this is...

InKonspikuou2

I personally do not like working the same body parts directly more than once a week. As above i am not a fan of full body works out. A split suits me more as my muscles would still be recovering by the second session. Also if you must do the cardio (bike) on the same day it might be better to do it after weights training as you will waste energy for the big lifts such as shoulder and bench press.

For other exercises you could try wide grip pull ups instead of lat pulldown. Squats instead of leg press. Or bent over barbell rows instead of cable machine. Or power cleans. Not saying change it. Just other options.

aye

Nothing wrong with full body day programs, especially for a beginner.

5 x 5 is fine as long as your lifting heavy enough.

Any reason why you do 2 quad related exercises (Leg press, Leg extension) and no hamstring exercise?

Replace them with squats, and add a hamstring specific exercise e.g. good morning, stiff legged deadlift, hamstring curl.

Try build up to doing pull ups.

If shoulder press on a machine, move to the free weights.

I don't know inverted rows on a cable machine.

This is an inverted row: http://3.bp.blogspot.com/_gEyOuw7eZkA/SAVMyva1aEI/AAAAAAAAAEU/c11OiJCzZkY/s400/inv_row.JPG

are you doing an upright row by any chance?
http://images.military.com/pics/20-minute-movement-4.jpg

If so then change it for either inverted rows/barbell rows/ Dumbbell rows to hit your back

RD77

Sorry I'm not doing inverted rows I'm doing bent over rows on a cable machine but I'm sitting upright if you get me. Whats a good way to work up to pull ups aye? I doubt I would be able to do more then one now if I tried

aye

RD77 wrote: »

Sorry I'm not doing inverted rows I'm doing bent over rows on a cable machine but I'm sitting upright if you get me. Whats a good way to work up to pull ups aye? I doubt I would be able to do more then one now if I tried

do negatives, i.e. start at the pulled up position and hold it for as long as you can. Repeat 5 times.

SHOGUN1FAN

Your work out is pretty good but i would put some squats in there as they are really good for your core aswell as your legs and they take a lot more energy to do so your body will consume that energy from fat storages so you will be burning fat gaining muscle also if your trying to build muscle 5-6 sets is perfect but aim between 6 - 10 reps at 85% of 1 rep max, failure is really important when bulking up so make sure you phsyically cannot lift anymore than your intended goal. and when doing your abs do about 15-20 reps but use some sort of weight as your stomach muscles are generally fast twitch muscle fibres so it will work best for this part of the body.

SamMcLoughlin

http://www.tmuscle.com/free_online_article/sports_body_training_performance/the_modified_5x5_squat_program

"5 x 5 Failures
I think too many people want this program to be a panacea for every lagging muscle group or body part, so they absolutely destroy themselves. Not only do they use this program for every exercise they perform, but then they never take recovery weeks on top of that. No wonder I often hear lifters proclaim, "I tried 5 x 5, but I just got overtrained and injured."
It wasn't the program's fault, genius. It was your own! If you're running a 5 x 5 program that looks like this below, you better hit the "abort" button sooner rather than later:
Squat, 5 x 5
Deadlift, 5 x 5
Bench press, 5 x 5
Military press, 5 x 5
Worse yet, 5 x 5 failures do all this in one workout! No wonder these guys crash and burn!"

d'Oracle

SamMcLoughlin wrote: »

http://www.tmuscle.com/free_online_article/sports_body_training_performance/the_modified_5x5_squat_program

"5 x 5 Failures
I think too many people want this program to be a panacea for every lagging muscle group or body part, so they absolutely destroy themselves. Not only do they use this program for every exercise they perform, but then they never take recovery weeks on top of that. No wonder I often hear lifters proclaim, "I tried 5 x 5, but I just got overtrained and injured."
It wasn't the program's fault, genius. It was your own! If you're running a 5 x 5 program that looks like this below, you better hit the "abort" button sooner rather than later:
Squat, 5 x 5
Deadlift, 5 x 5
Bench press, 5 x 5
Military press, 5 x 5
Worse yet, 5 x 5 failures do all this in one workout! No wonder these guys crash and burn!"

Screw that.
Bloody complicated.

Plus, you see plenty of people get strong doing 5x5 or 3x5.
Although, I don't see many people do 5x5 deadlifts. Sounds like suicide to me.
Or do Bench & Press the same day.

aye

SamMcLoughlin wrote: »

http://www.tmuscle.com/free_online_article/sports_body_training_performance/the_modified_5x5_squat_program

"5 x 5 Failures
I think too many people want this program to be a panacea for every lagging muscle group or body part, so they absolutely destroy themselves. Not only do they use this program for every exercise they perform, but then they never take recovery weeks on top of that. No wonder I often hear lifters proclaim, "I tried 5 x 5, but I just got overtrained and injured."
It wasn't the program's fault, genius. It was your own! If you're running a 5 x 5 program that looks like this below, you better hit the "abort" button sooner rather than later:
Squat, 5 x 5
Deadlift, 5 x 5
Bench press, 5 x 5
Military press, 5 x 5
Worse yet, 5 x 5 failures do all this in one workout! No wonder these guys crash and burn!"

http://bodybuilding.about.com/od/weighttrainingprinciples/a/5setsof5reps.htm

"This method has also been used in bodybuilding circles for years for the purposes of breaking through plateaus and accumulating new lean muscle mass. The inventor of this method, according to what I have read from various sources, was no other than former Mr. Universe Reg Park who was Arnold Schwarzenegger's bodybuilding idol and inspiration. Reg used this method quite successfully back in the fifties and sixties. "


Have you tried a 5 x 5 program?
Don't knock it til you try it. Also i don't anyone who does deadlift 5 x 5 with squats 5 x 5.
I'm doing a 10 x 10 program at the moment and feel fine.

SamMcLoughlin

aye wrote: »

http://bodybuilding.about.com/od/weighttrainingprinciples/a/5setsof5reps.htm

"This method has also been used in bodybuilding circles for years for the purposes of breaking through plateaus and accumulating new lean muscle mass. The inventor of this method, according to what I have read from various sources, was no other than former Mr. Universe Reg Park who was Arnold Schwarzenegger's bodybuilding idol and inspiration. Reg used this method quite successfully back in the fifties and sixties. "


Have Don't knock it til you try it. Also i don't anyone who does deadlift 5 x 5 with squats 5 x 5.you tried a 5 x 5 program?
I'm doing a 10 x 10 program at the moment and feel fine.

Reg Park and Arnold have what might be described as better than average genetics. I never said there was anything wrong with doing 5x5 anything, just everything might be overkill depending on what you respond to. I was just offering an alternative.

Also - 30 sets is alot IMO, if he was doing 5x5 for everything he could be fine with Squats, Bench, Deads and Rows.

RD77

I don't suppose anyone could give me a routine thats better then the one I have now?

SHOGUN1FAN

how often can you make it to the gym? i could do one up for you and let me know if you like it or not and how long do you usually spend in the gym? are you lookin to bulk up or get cut?

InKonspikuou2

I didn't create it but in terms of strength training the one i am doing at the moment is possibly the best i have been on and i'm only in my second week. DOMS in the first week were brutal and so far this week i feel great and have got over the plateau i hit on my previous routine.

Check out my log here.

http://www.boards.ie/vbulletin/showthread.php?t=2055755234

It's all 5x5 and 3 day split. 5 sets of 5 reps at the same weight until you are able to manage the full 5x5. If you pick a correct weight you shouldn't be able to manage the 5x5 initially. You could add calves on legs day if you struggle in that area. But do 3x12.

aye

RD77 wrote: »

I don't suppose anyone could give me a routine thats better then the one I have now?

Have a look at starting strength.

It designed for beginner weight training.

RD77

SHOGUN1FAN wrote: »

how often can you make it to the gym? i could do one up for you and let me know if you like it or not and how long do you usually spend in the gym? are you lookin to bulk up or get cut?

I go to the gym every Mon, Wed, Fri mornings I could make it another day if I really needed to. I spend around 45 mins in the gym and I'm looking to bulk up

RD77

In terms of working triceps, are shoulder presses and bench presses enough or should I be doing something more isolated i.e. skull crushers? Same with biceps, lat pull downs and bent over rows enough or should I try something like bicep curls?

hamid_awais

I think you should do exercise of two parts of body ......daily for exampel one day two chest and arms only .....

RD77

If im looking to gain muscle and strength is cardio a bad idea? Would a couple hours a week have any benefit?