My Full Body Workout

So after my workout I do shrugs with Db for isolation for rotator cuffs
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EVO is right. Shrugs are for traps. Do some external rotation stuff. Use light DB (5lbs) or plates (2.5-5lbs) initially. You can also use bands to train at many different angles. Just 5 min. or so of rotator cuff work at the end of the workout will help keep your shoulders healthy.

As for single legged excercises im not confident enough for those.
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That is why you should start doing them. They will help you learn better balance as well as make sure that you do not have one side getting stronger than the other. From an athletes standpoint the increased stability on one leg will only help as well.

So does that seem ok? Also i would do 5x5 for every excercise with 90 sec breaks to give me most hypertrophy possible.
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Use the reps scheme that I put in the earlier post. It allows you to train power, hypertrophy, and strength in the same week.

DO NOT DO JUST 5X5 FOR EVERY EXERCISE.

Hypertrophy will come from training sets of 5 all the way through sets of 15 (for some even higher reps) so you do not want to neglect any rep range.
 
is doing 3 sets of 8 cuban press every workout ok for keeping the rotator cuffs healthy?
 
Cuba press is a good exercise. For RC I would do something different every time though. Using different implements, bands, db, whatever.
 
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Hey thanks guys!
So about the RC, I think Ill add Cuban Press. So would that be an add on to my workout or do I switch it in and out each day?
And would the reps and sets be the same for that each day for change like i would for squats, ie 3x8 constant or 5x5, 4x8, then 3x15 each day

For the reps and sets, sorry i meant that I would do a different scheme each day. so 5 on mon, 10 on wed, and 15 on fri. Thats a good idea.
But could you help me out with how many sets to do on each day?

I know monday would be 5x5 but what about Wed, and Fri

Now for Single Leg, ill put them in if I feel they are safe. Can you list some safe ones for me so I can look them up?

Also for the single leg excercises i would have to switch out Squats and DL right? Is that good thing to do? Can someone explain how i would put in excercises and switch them out?
 
lunges are safe single leg exercises.
i also feel bulgarian split squats with dumbells are safe. how can you get hurt?

and on monday you can do 5x5, or 3x5(using heavier weight of course than 5x5). you can also do 3x3 for your lower reps
on wed, you can do 3x10, 4x10, or maybe 5x10 (switch it up) you can switch between 3x8...4x8...4x6...doesnt have to be sets of 10.

on fri, you can do 2x15 and 3x15. it doesnt have to be 15 though. you can do 3x12, or 4x12. OR, 2x20 once in a while

Bodybuilding.com - Exercise Guides Database.
cuban press
 
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I think ill add in lunges with DB and bulgarian DB squats as i beleive they are pretty safe.

So now can someone show me how I would switch the excercises up, how would i put the single legs in my program?

Also what other excercises do I need to add? Can some one let me know that

I belive I will stick with 5x5, 3x10, and 3x15
and where would i put the cuban press?
I have 1 week to figure this out before I go to a gym and start
 
just stick the cuban press at the end of your workouts

and dont only do 5x5, 3x10 and 3x15. you can do that for X weeks, and then switch to something like 3x5, 4x8, 4x10.....then a couple weeks later go to some thing else. just make sure you keep making progress. your body will have to keep adapting to something new.

im not very sure about the best way to substitute single leg exercises, but the way i did them is this:
i just take out squats for a couple of weeks (usually 2-4 weeks)and add in something like bulgarian split squats or stepups. i make progress with those, and when i go back to squatting again, my legs are stronger and i can squat more. i make progress with squats for a couple of weeks, then i switch back to single leg stuff. i am stronger at single leg stuff when i finish my squatting period. just how i do it.

and dont only do back squats....front squats are my worst enemy
 
ya im going to do 5x5, 3x10, and 3x15 for 3 weeks then go to other schemes.
I think before what i did was the same excercises and 5x5 or 4x8 for about 3 mos and never made progress.

The way you switch it in and out I could do every 3 weeks switch squats with bulg squats. Is there another way? Anyone else?


As of right now I got:

Mon:


alright so what I post on there is not what I always do. So after my workout I do shrugs with Db for isolation for rotator cuffs. for bench press I do Db bench and flat bench press but I see that db bench gives me more of a workout feeling over bench press. But i switch it on and off. but now my new gym has a decline and incline so I beleive I will do:

mon: flat
wed: db flat press
fri: inclide BB

so i get some variety. Also for squats I really want that too be one of my good and high lifts as I am a fast runner and im good at squats but my upperbody is very weak so trying to get that stronger.
I do lunges sometimes but i beleive that they dont do anything for me but more for my arms because of carrying them lol.
As for single legged excercises im not confident enough for those. I dont feel safe. I sometimes do Stiff legged DL for the Hammies.
I do have variet but in no particular order so I think I need to get that worked out.

So this is what I thought of:

Mondays:

5x5:
Cleans
BB squats
flat bench press
dead lifts
Military Press
Pull ups/pulldowns
Cuban press 3x8 each time


Wed:
3x10:

Probably need a POWER LIFT here

squats
DB flat bench press
dead lifts
bent over row
Military Press
pull ups/pulldowns
Cuban press (3x8)

Fri:
3x15:

Cleans
squats
Inclin BB bench press
dead lifts
pull ups/pulldowns
Military Press
Cuban press (3x8)


So where do i ADD the single legged excercises? What other problems does that routine have?
 
ok so i just read the bill star 5x5 program and downloaded the program.
And when i type say 210 x 5 for a 5rm and it calculates it.
It tells me to start at 97, then 120, 146, 170, 200.
So this is what I told you guys before but you said that 3 of those are warmups which is true but is his program wrong then?

Also he says:

Example:
Your top set is 100lbs

10% is 10lbs and 15% is 15lbs

Your 5th set is 100x5, 4th is 90x5, 3rd is 80x5, 2nd is 70x5, and 1st is 60x5

These are the minimum jumps of 10%, the math doesn't always look this neat but using 12.5% isn't as intuitively easy to see for explaining this.

Make sure this makes sense and you aren't so strong as to make the jumps ridiculous at 10-15%. But keep in mind, going 200, 205, 210, 215, and 220 is a lot closer to 220 for 5x5 and that's too much on this kind of frequency, it will fatigue you a lot faster (i.e. prevent you from progressing) and hurt your ability to get as much as possible with your top set.


So I was told to keep the weights close in the above posts. So what should I do, now im confused.

Thanks,
 
5 X 5 is just a set/rep scheme. Bill Starr 5X5 is different, it's a program.

Don't worry so much about the percentages, unless are scratching this program and plan doing bill starr's 5X5. You need to warm up properly and enough before you get to the work sets.

Put the single leg work in place of the squats. Don't feel like you have to be squatting three times a week anyway, your body will likely respond well to variation. I would put the single leg stuff on a higher rep day for now, only because it's be difficult to jump into the exercises at a heavy weight if you aren't used to them, so ease yourself into it.

Look into external rotations, rear delt flyes, face pulls and maybe some shoulder and lateral raises...in addition to the cuban presses, just to change things, so you aren't doing cuban presses all of the time.
 
So this is what I thought of:

Mondays:

5x5:
Cleans
BB squats
bb flat bench press
dead lifts
Military Press
Pull ups/pulldowns
Cuban press 3x8 each time


Wed:
3x10:

Probably need a POWER LIFT here

walking lunges
DB flat bench press
dead lifts
bent over row
Military Press
pull ups/pulldowns
shoulder raise (3x8)

Fri:
3x15:

Cleans
bulgarian squats with DB
Inclin BB bench press
dead lifts
pull ups/pulldowns
Military Press
lateral raises (3x8)


What other problesm do i have in there?
 
Looks better. The only things I would say are that I wouldn't do overhead pressing three times a week. Military presses, well, any OH pressing for that matter, is tough on your shoulders and keep in mind they are already getting used in many other exercises. It's fine to have some OH pressing, just not all of the time.

The external rotations are a little more important than the lateral and shoulder raises IMO, but doing both is just fine, too.
 
also just to clarify, that i am training with a athletes standpoint. I am 17 years old so I can still take alot of lifts. I dont want to train old grandpa way lol, if you know what I mean.

Also on Wednesday, Should I add a powerlift in there?
 
if you can, increase 5 lbs, if you cant, increase less. If you for example to 5 sets, but cant increase on all of them, increase on some, and hold the rest constant, then next time, increase on the rest of the sets too. Thats how i do it.
 
so if i do 1st week of squats:

190, 195, 200, 210, 215

the next week I should do:

195, 200, 205, 215, 220

or do I increase the both set and the top one?
 
you increase what you can, is that so hard?
"or do I increase the both set and the top one?" - what does that mean?
 
I had to step away from this thread for a while.

soccergod - stop thinking so much. Just start training. The weights for the 5x5 were an example. You will find out if you are able to increase 5 lbs per week or not.

Just take a workout and start doing it. You will find out what works and what does not work for you. You have gotten a lot of good advice from many people on this forum, use it and start training.
 
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