need advice on current HS lifting plan

W

weezy

0
Just wondering if this lifting plan is good. im a senior in high school and this is the plan that our teacher gave us, tell me what you think.


Bench Press

Squats

Deadlift

Shoulder Press

Pull-ups & Curls

5 sets of 5 reps each, starting with low weight and increasing weight each set. for pull-ups/curls do 5 curls of 45 lb, then 5 pull-ups right after, then rest til next set.

also, I am currently doing this plan every other school day, but i was wondering if i could do it more frequently, like 4 or 5 times a week. thanks for the advice.

Oh and i posted this in the wrong forum the first time, my bad.
 
Deadlifts and squats should really come before bench pressing and although they are both good fun, deadlifting and squats on the same day is perhaps not best. If you are going to do both I would only push hard on 1 of per session
ie first session push on deadlift - easier on squats, next session vice versa.
Also, as mentioned above, rows should be in there.
This schedule if done right is pretty intense so in no way would I recommend more than 3 times a week as you would do more harm than good. You need the break for your muscles to build. Also make sure you got your diet right.
 
I think it looks pretty good, although doing 5x5 squats followed by DL’s seems pretty harsh, you might be better off alternating the days you do those, at least until you’ve been lifting a while and have the form down right. My fear would be that after 5 sets of pretty heavy squats and 4 sets of heavy deads you might be too tired to keep form correct for your final set of deads which can spell trouble; deads are one exercise you can’t afford to do badly
 
I'm not too keen on the idea of circuiting curls and pullups. Pullups are a much better exercise and more taxing on the body. Do all your sets of pullups, then do curls, but I'd also say that curls are optional.

I also agree with everyone else in that squats and deads on the same day is a bit much. I'd alternate each session between squats and deads.

Other than that, it looks like a good plan. Stick with it for 8-12 weeks without changing it and you should see decent results, provided of course that you're eating right.
 
Yeah evan was right with the curls, everyone starts off wanting to do loads of curls but they really aren't that productive. Bent over rows will be more effective as they work back and biceps with what will be a much heavier weight and so will promote more growth.
 
That's a good starting workout, but I would rather see you split out the body parts into different days. Say if you're going to go the gym 4x per week then spit it up like this....

Day 1 - chest & tricepts
Day 2 - Legs
Day 3 - Back and Bicepts
Day 4 - Shoulders and trapts.

It really depends on what your goal is. If you're lifting for a sport then you may want to tailor the program to that sport whether you need more strength or speed. If your lifting to get stronger or to get bigger... you basically need to develop a goal and figure out what you want to get from lifting weights. Creating goals always helps me. Let me know if you want any help creating a good workout plan.
 
marrty24 said:
That's a good starting workout, but I would rather see you split out the body parts into different days. Say if you're going to go the gym 4x per week then spit it up like this....
Click to expand...

For someone starting out for the first time I think FBW's are a great place to start and promote balanced routines
 
Typhon said:
For someone starting out for the first time I think FBW's are a great place to start and promote balanced routines
Click to expand...

+1. Don't get caught up in a body-part split routine. On a full body workout, you'll wind up bigger and stronger.
 
thanks for all the advice, i will definitely put rows into my routine now and keep it at 3x a week. and i also thought that the squat/ deadlift combo was pretty intense but ive been doing it for probably 2 months now and i am pretty used to it, i just wanted to make sure this routine is good.
 
Nice. If you can do Squat and Deadlift in the same workout, awesome. If you want, you can always alternate which exercise you start of with. (Monday- Squats then DL, Wednesday- DL then Squats, etc...) That way, it won't be like you always hit squats while your fresh, but deadlifts when you're a bit depleted.
 
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