Looking for someone to tell me how crap my routine is

D

Dermo87

0
Well guys how you doing ive been a member for a few months now but contibute very little to the board, Im hoping to change that.

Well here it goes, the main reason for my post is because i need help with my routine.

Ive been lifting since Feb and seen some noticable gains and I am 10 lbs heavier with a little less fat around the midsection. Arms shoulders and back are more defined, I am starting to see my abs.

My stats are
166lbs
5ft 9in
22 years old

Up untill now ive been doing a 3 day FBW (Bill strars 5X5 i think)

Anyway im starting to get bored with the routine and am thinking of putting together a 3 day push pull legs routine.

I done the following last week. Im hoping you guys can tell me how stupid I am and maybe tweak it so it could be more effective.

Monday
Flat bench
Standing Military Press
Dips
Skull Crushers with Ez bar
Kick backs

Wedensday
Deadlift
Chinups - variety of wide and close grip
Dumbell Rows
Lat Pulldown
Barbell Curls

Friday
Squats
Leg Raises
Weighted situps
Leg Curls

Any advice or critisism welcome
 
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The routines decent i think, all the main areas covered.

Only thing is im not a fan of a 3 day split like that. It feels as though you can't get enough intensity/volume to each area. E.g. PERSONALLY, i don't like the idea of OH Pressing 1 exercise once per week.

But it could still work, try it ;) Trainings all about experimentation.

BTW i think you mean your 166lbs NOT kg!
 
BigTomW said:
The routines decent i think, all the main areas covered.

Only thing is im not a fan of a 3 day split like that. It feels as though you can't get enough intensity/volume to each area. E.g. PERSONALLY, i don't like the idea of OH Pressing 1 exercise once per week.

But it could still work, try it ;) Trainings all about experimentation.

BTW i think you mean your 166lbs NOT kg!
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yeah tom - 166lbs is right.

I know what you mean about getting enough intensity/volume to each area, on paper it dosent look enough. I could manage a four day split per week. If I were to increase it to a 4 day split how do you think I could tweak it?
 
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4 Day split could be good.

First off, what are you main goals, what is your diet like to help achieve these goals?

How long have you been doing the 5x5 routine?
 
BigTomW said:
The routines decent i think, all the main areas covered.

Only thing is im not a fan of a 3 day split like that. It feels as though you can't get enough intensity/volume to each area. E.g. PERSONALLY, i don't like the idea of OH Pressing 1 exercise once per week.

But it could still work, try it ;) Trainings all about experimentation.

BTW i think you mean your 166lbs NOT kg!
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I seem to recall you doing a 5x5 in your journal. The OP has adulterated Bill Starr's 5x5 and it no longer serves the purpose. I will quote from Madcow

Madcow said:
Substituting Exercises:
Don't f**k with this. Every bodybuilder seems to have Attention Deficit Disorder and an overwhelming desire to customize everything. The bottom line is that these are all the most effective exercises and just about anything one does will result in less gains. As a rule those people who want to change it don't know enough to make proper alterations - those who do know enough, don't have much to change. The guy who is responsible for this program is of the best on the planet at bulking lifters and making people stronger. It's kind of like Sesame Street's Elmo offering neurosurgery advice at NYU. Anyway, it's absolutely essential not to screw with the squats, they are the foundation of this program.
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Bottom line don't change the 5x5.
 
BigTomW said:
4 Day split could be good.

First off, what are you main goals, what is your diet like to help achieve these goals?

How long have you been doing the 5x5 routine?
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Ive been doing the 5X5 for 3-4 months.

Main goal is getting bigger and stronger.

My diet is pretty hit and miss. Ive recently hit and miss becasue ive just moved out and in with my GF. Even on days I cant eat cleanly I make sure I get my 1 gram of protein per lb of lean body mass and a calorie supluss of about 500kals, but im really working on it.
 
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blackbeard said:
I seem to recall you doing a 5x5 in your journal. The OP has adulterated Bill Starr's 5x5 and it no longer serves the purpose. I will quote from Madcow



Bottom line don't change the 5x5.
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Ok are you reccomending I stick with the 5X5 and forget the 3/4 day split?

The only reasoning behind me wanting to change the routine is becasue I was begining to lose my motivation.
 
Dermo87 said:
Ok are you reccomending I stick with the 5X5 and forget the 3/4 day split?

The only reasoning behind me wanting to change the routine is becasue I was begining to lose my motivation.
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Firstly only you can decide because you have to set your goals and then the routine will fall in line. If you do a 5x5 or FBW then don't "try to fix it". If you do a 3 or 4 day split then structure it properly according to your goals. Any program if followed properly will yield good gains.
 
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