New work out

Apip99 · 09-07-2010 12:03pm #1

Afternoon All,

I'm stepping away form the 5x5 for a few months and looking for a change of routine to be more on a body build than strength for a few months.

I will still be working out monday tuesday and Friday.

But as still relatively new to all this, where would I find a routine that suites me?

Or can some of you 'in the know' post up you routines and goals. May help not just me, but others hitting this forum as well.

Or any good links would be great.

Cheers..

d'Oracle · 09-07-2010 12:05pm

Apip99 wrote: »

Afternoon All,

I'm stepping away form the 5x5 for a few months and looking for a change of routine to be more on a body build than strength for a few months.

I will still be working out monday tuesday and Friday.

But as still relatively new to all this, where would I find a routine that suites me?

Or can some of you 'in the know' post up you routines and goals. May help not just me, but others hitting this forum as well.

Or any good links would be great.

Cheers..

I think you are making a mistake.
You are 6'1" what do you weigh now?

I don't think a "bodybuilding" programme will get better results than eating loads and doing heavy compound lifts.

Apip99 · 09-07-2010 12:16pm

Okay, muscle building would maybe be the better term then. I've no interest in getting huge but would like to build a a little more muscle./

d'Oracle · 09-07-2010 12:22pm

Apip99 wrote: »

I've no interest in getting huge but would like to build a a little more muscle.

That is probably not ever going to happen.
The fear of getting huge, IMO, is as silly as girls being afraid of looking like a Man from doing weights.

shootermacg · 09-07-2010 12:50pm

I did Doug's 4 day split and i found it challenging but the gains were good.
You may find it hard to get used to the rep range after 5*5, but that's a good thing IMO.
I'd also include deadlifts on back-day, which gives you a nice rest before leg day.

kodute · 09-07-2010 1:14pm

What do you squat OP?

Apip99 · 09-07-2010 1:16pm

Thanks, that is the sort of information i was looking for, thanks. The 4 day thing is a bit of a stretch though. 2 small kids and even the 3 days for the 5x5 is a push. But deffinatly the sort of thing I was looking for.

d'Oracle, No Fear here my friend. I just don't think I'll ever be massive.

Apip99 · 09-07-2010 1:35pm

kodute Sorry i missed your reply.
I'm currently on 90 kg. I was at 110 with the Smyth machine, but dropped back and started with rack. I feel I could go heavier, but am a little worried about my knees. Not the strongest you see. They are all ways clicking, and the squat does put a strain on them. They are fine at the moment, but as the weight has gone up, I'm feeling the knees more.

I had a look though muscleandstrength.com and found Shaun's 3 Day split, which looks good. Any thoughts? http://www.muscleandstrength.com/workouts/shaun--s-3-day-muscle-building-split.html

d'Oracle · 09-07-2010 1:37pm

Apip99 wrote: »

Not the strongest you see. They are all ways clicking, and the squat does put a strain on them. They are fine at the moment, but as the weight has gone up, I'm feeling the knees more.

If you can it might be an idea to get someone to have a look at your squat form. The knee thing might just be a form problem. Even a video posted to youtube and get a coach to look at that.
There are a couple on here as I'm sure you have kopped.....

kodute · 09-07-2010 1:42pm

Apip99 wrote: »

kodute Sorry i missed your reply.
I'm currently on 90 kg. I was at 110 with the Smyth machine, but dropped back and started with rack. I feel I could go heavier, but am a little worried about my knees. Not the strongest you see. They are all ways clicking, and the squat does put a strain on them. They are fine at the moment, but as the weight has gone up, I'm feeling the knees more.

I had a look though muscleandstrength.com and found Shaun's 3 Day split, which looks good. Any thoughts? http://www.muscleandstrength.com/workouts/shaun--s-3-day-muscle-building-split.html

As d'Oracle said. Check your form. Video whatever.

If you have more to give on the squat then keep going on 5x5

As for shawns BS program, I stopped reading at "Day 1 - Chest & Biceps" :rolleyes:

Apip99 · 09-07-2010 1:42pm

Cheers d'Oracle. There is a guy at the gym who is a wealth of information and knows his stuff. I borrowed him for a while the other week to go through my form and he said I was spot on with squat and bench press. Overhead press comments was "well at least you got it up there".

Apip99 · 09-07-2010 1:44pm

kodute wrote: »

As for shawns BS program, I stopped reading at "Day 1 - Chest & Biceps" :rolleyes:

Cheers, and why...

d'Oracle · 09-07-2010 1:45pm

Apip99 wrote: »

Cheers d'Oracle. There is a guy at the gym who is a wealth of information and knows his stuff. I borrowed him for a while the other week to go through my form and he said I was spot on with squat and bench press. Overhead press comments was "well at least you got it up there".

Always a good idea to get a 2nd or 3rd opinion.

kodute · 09-07-2010 1:52pm

Apip99 wrote: »

Cheers, and why...

Theres another thread here where Will describes a good basic workout. Compound movements, no machines, no "pec dec". They make good routines. Shauns one looks like a turd.

Let me turn it around for a second, why do you want to change from a program that is working for you when you have more to gain on it?

Apip99 · 09-07-2010 2:04pm

I've been on the SL for nearly three months and have made great gains. But I've started to find it a bit on the repetitive side the past couple of weeks. So wanted to change things for a while. I don't want to be in position where I'm not enjoying going to the gym. Don't want it to become a chore.

kodute · 09-07-2010 2:21pm

Thats a tough one. Don't have much knowledge in that motavation area myself.

Is it the pattern of exercises that you find monotonous?
Do you have a training partner to keep things competitive?
Is your training environment the same? Put on some music or something like that?

All I can say is the program you on is a winner, so are the likes of SS. "Mens health" programs and their ilk will do nothing for you. You can tell them when they include concentration curl, pec dec, smith machine. Avoid!

Maybe alternate between SL and SS or take a break and just do one compound a session.

Apip99 · 09-07-2010 3:01pm

I'm having a read though the startingstrength site and feeling more motivated already.

A change from SL to SS maybe?

token · 10-07-2010 10:08am

Imo if you want to mix it up and make it exciting start working on some dynamic exercises like say Push Presses and Powercleans. They are fun and will make you more athletic. Don't waste your time doing useless pump exercises!

d'Oracle · 10-07-2010 12:33pm

token wrote: »

Don't waste your time doing useless pump exercises!

Like Tabata Fatbar Deadlifts & pullups?:D

Apip99 · 12-07-2010 9:39am

Well I moved to the 3x5 on Friday. And going to be following Riptoe for the next few months.

Started to read hi book over the weekend.

I missed out the Power cleans though as there was no one to show me the correct way.

Upped the weights on squat bench and Dead Lift. But failed miserably on the Over Head!! But I had a feeling that was going to happen soon.

Cheers for the advise not to go down the pump route.

Pip

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