should i change routine to this ? - UK-Muscle Body Building Community

starboy · 07-11-2006, 10:42 PM

hello all
thinking of doing this as a routine. been reading about the 5x5 and been seeing some small gains using a routine similar to this

mon-5x5 flat bench press
2x10 dumbbell incline press
2x10 dips

wed-5x5 smith machine squat
2x10 seated leg press
2x10 standing calf raises

fri-5x5 bicep curl
2x10 seated military press
2x10 seated rows/t-bar rows

i intend to start from half what i'm lifting now and increase by2.5kg a week or 5kg (i use some machines)

i know some dead lifts should be in there, but the gym i use is hard pressed to accomodate this(space)

btw can u do dead lifts on the smith machine???? or usin dumbbells????

i can really only get to the gym 3 days a week, so 4+5 day split is out of the question
if any1 can suggest a better 3 day routine or a 3 day a week whole of body routine which would not tke more than an hr in the gym this would be most appreciative

assuming my diet, supplimentation and rest are right can u see me reaching my goal within 6-12ths???

goal: 180lbs and looking muscular
currently 147lbs and 6ft

**big** · 07-11-2006, 11:53 PM

5x5 is extremely good, when used correctly.

You certainly shouldn't be doing squats on the smith machine. Do them with a barbell.

Serious gains for guys of your size come from squatting heavy and frequently NOT to failure and hitting plenty of other core lifts.

Take a look at the 5x5 routine in the loading part of the dual factor link in my sig, as I believe that to be better than splitting up bodyparts.

You have got the weight increments right (start light and add 2.5kg/week), but you need to stop worrying about bodyparts splits and stop worrying about putting 2x10 isolation stuff in there.

Guys of your size, assuming you're eating a LOT of protein and calories, SERIOUSLY blow up in size from squatting, rowing, benching, and overhead pressing frequently.

starboy · 08-11-2006, 01:50 AM

hola big, thanks for the words of advice

theres no squat rack at the gym i use and i have no training partner so have to do them on smith machine

is this the work out

Mon-Squats 5x5, Rows 5x5
Wed-Bench 5x5, OHP 5x5
Fri-Squats 5x5, Chins 5x5

if so is it any row i want and are seated ohp fine
gracias

**big** · 08-11-2006, 07:31 AM

Join a gym that has a squat rack or power rack and free weights bar. You will not get the progress you could otherwise.

07-11-2006, 10:42 PM	#1 (permalink)
starboy Newbie Trainer Join Date: May 2005 Posts: 15	should i change routine to this ? hello all thinking of doing this as a routine. been reading about the 5x5 and been seeing some small gains using a routine similar to this mon-5x5 flat bench press 2x10 dumbbell incline press 2x10 dips wed-5x5 smith machine squat 2x10 seated leg press 2x10 standing calf raises fri-5x5 bicep curl 2x10 seated military press 2x10 seated rows/t-bar rows i intend to start from half what i'm lifting now and increase by2.5kg a week or 5kg (i use some machines) i know some dead lifts should be in there, but the gym i use is hard pressed to accomodate this(space) btw can u do dead lifts on the smith machine???? or usin dumbbells???? i can really only get to the gym 3 days a week, so 4+5 day split is out of the question if any1 can suggest a better 3 day routine or a 3 day a week whole of body routine which would not tke more than an hr in the gym this would be most appreciative assuming my diet, supplimentation and rest are right can u see me reaching my goal within 6-12ths??? goal: 180lbs and looking muscular currently 147lbs and 6ft

07-11-2006, 11:53 PM	#2 (permalink)
big UK-Muscle Moderator Join Date: Sep 2004 Location: Beer me Posts: 5,276	5x5 is extremely good, when used correctly. You certainly shouldn't be doing squats on the smith machine. Do them with a barbell. Serious gains for guys of your size come from squatting heavy and frequently NOT to failure and hitting plenty of other core lifts. Take a look at the 5x5 routine in the loading part of the dual factor link in my sig, as I believe that to be better than splitting up bodyparts. You have got the weight increments right (start light and add 2.5kg/week), but you need to stop worrying about bodyparts splits and stop worrying about putting 2x10 isolation stuff in there. Guys of your size, assuming you're eating a LOT of protein and calories, SERIOUSLY blow up in size from squatting, rowing, benching, and overhead pressing frequently. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

08-11-2006, 07:31 AM	#4 (permalink)
big UK-Muscle Moderator Join Date: Sep 2004 Location: Beer me Posts: 5,276	Join a gym that has a squat rack or power rack and free weights bar. You will not get the progress you could otherwise. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

08-11-2006, 01:50 AM	#3 (permalink)
starboy Newbie Trainer Join Date: May 2005 Posts: 15	hola big, thanks for the words of advice theres no squat rack at the gym i use and i have no training partner so have to do them on smith machine is this the work out Mon-Squats 5x5, Rows 5x5 Wed-Bench 5x5, OHP 5x5 Fri-Squats 5x5, Chins 5x5 if so is it any row i want and are seated ohp fine gracias