Which workout would be better for me?

C

code

0
Currently I'm stuck between two current workout choices. My own I put together a few months back (seeing alright gains, my diet's to blame for the lack of muscle gain though... fixed it now btw) or Bill Starr's 5x5 routine.

My routine:
Day 1: Full Body - Monday
Day 2: Cardio - Tuesday
Day 3: Full Body - Wednesday
Day 4: Yoga - Thursday
Day 5: Full Body - Friday
Day 6: Cardio - Saturday
Day 7: Break - Sunday
(may soon add boxing to cardio days, nothing serious just light training for fun)

Squats 3 x 12
Deadlifts 3 x 12
Rows 3x12
Pullups 3 x max
Military Press 3 x 12
Dips 2 x 12
Bicep Curls 2 x 12
Dumbbell Press 2 x 12

Bill Starr's 5x5:


I'm currently bulking,
age - 14
weight - 122/124
height - 5'5
bf% - somewhere between 13-15%

My overall goal is to just be a healthy, sexy looking, strong person. I'm fairly healthy, not very sexy, and weak as ****. (max bench is about 120-130).
Which should I do?
 
If you're current routine is giving you gains, stick with it. when it stops giving you gains, start the bill starr.

Though you're routine seems a bit taxing, and you should vary the rep ranges and exersices from day to day.
 
stay with the one your on but drop curls and db-press,
and as karky said change reps ie
2wks 12reps
2wks 10reps
2wks 8reps
2wks 5reps
increasing weight every week or more.
 
See but I'm not making any gains strength wise. I've increased my bench by maybe 10/20 pounds over the last two years and only 5 pounds on the dumbell curls in the last year... the only gains I've been seeing are look-wise, and I'm just going to guess it's because I've been focusing on higher hypotrophy reps. So I was focusing on a different workout designed for 5x5.

But I guess doing what you guys are telling me and changing my reps around every so often with my current workout will help with the strength? Any suggestions, like week one do 12x3, next week 8x4, next 5x5 and then repeat or something like that?

Also would it hurt if I kept the curls and presses? Those areas just feel lacked (especially biceps since I work pecs a little with dips) and it makes me feel better to end the workout with. I've been doing it so far with no aches/pains...
 
Have you had this same workout for two years? if so, change the whole thing, you are most likley at a plateau. you're body is used to the routine.
 
Woops, guess it kind of came out that way didn't it? Nope I havn't. I've only been using the workout I posted for about 4/5 months, before that I was doing my brother's isolated "bodybuilder" workout for a few months (same 12x3 scheme though, and until "almost failure"), boxing, and a year or so before that I was just a 12 year old lifting 15 pound dumbells with no clue about anything.

Do you still think I plateaued? And uh since I'm a noob I don't really know how I'd get out of it... would just changing my reps/sets alone get me out of it or would I have to change some exercises around?
 
code said:
See but I'm not making any gains strength wise. I've increased my bench by maybe 10/20 pounds over the last two years and only 5 pounds on the dumbell curls in the last year... the only gains I've been seeing are look-wise, and I'm just going to guess it's because I've been focusing on higher hypotrophy reps. So I was focusing on a different workout designed for 5x5.

But I guess doing what you guys are telling me and changing my reps around every so often with my current workout will help with the strength? Any suggestions, like week one do 12x3, next week 8x4, next 5x5 and then repeat or something like that?

Also would it hurt if I kept the curls and presses? Those areas just feel lacked (especially biceps since I work pecs a little with dips) and it makes me feel better to end the workout with. I've been doing it so far with no aches/pains...
Click to expand...

i guess you didnt read this2wks 12reps
2wks 10reps
2wks 8reps
2wks 5reps
increasing weight every week or more.
 
Its likely HGH levels have yet to raise yet, meaning your to young to expect any type of muscle mass or strength gain.

In case you do not know what HGH is ill explain it.
The major role of hGH in body growth is to stimulate Mainly the liver and some "other tissues" to secrete IGF-1. IGF-1 stimulation, results in bone growth and also plays a key role in muscle growth.
Btw Remember to get your 8hours of sleep a night. doesn't matter if you worked out 12 hours a day if you do not sleep you will not grow.
 
you can gain strenght when you havent hit puberty. hell, there are kids way younger than me (im 18) who does olympic stuff, like snatch, CJ and get strong for their age. ofcource its slow since theire muscles and bodies arent fully develouped yet.
 
OR it could just be that he isnt eating enough!!!! hes 14 and weighs 122!!!
you gotta eat enough so that your body gains weight while your working out.

i think THAT 5x5 is easier to understand. : D i say go with 5x5. it changes rep schemes after 4 weeks too. iv already seen strength gains and im ony 4 weeks into the 9 week plan : D
 
thats advanced. If he is a beginner or intermid lifter he shouldnt do that routine.
beginner is usually 0-1 years of lifting
intermid is 1 and up to, i dont know. but if you only have 1-2 years of lifting experience, i would do the intermid bill starrs over the advanced one.
 
You must log in or register to reply here.
Back
Top