Weight Lifiting Workout

[maximus123]

I was hoping some of the more experienced lifter here could take a look at my workout.

My goal is to lose eight and get stronger and build muslce. I appreciate I won't be able to lose fat and gain muscle at the same time but I want a basic workout that I can tailer.

I haven't trained for two years and I'm keen to get back to the gym. I'm looking at training twice a week initially but building up to three sessions. This is the workout:

Day 1

Squat
Bench Press
Inverted Rows (weighted)
Press ups (weighted eventually)

Day 2

Deadlift
Standing Shoulder Press
Bentover Rows
Pull ups/chin ups (weighted eventually)

All the exercises will be done with a Barbell and I'm looking at a rep range of 3 x 10. I'll probably do some barbell curls and french press because I'm a poser and want big arms

Essentially the routine is very similar to Stronglift 5x5 but I've tweaked it a little becase I couldn't handle heavy squats 3 days a week.

Any comments? what would you change? critcisms?

[Animal]

Ignore the barbell curls and french press to start with: if your arms aren't fatigued from benching, rowing, chinning and pressing then you're not trying hard enough.

I'd add in some clean & press and dips for variety.

[Meoricin]

maximus123 said:

I was hoping some of the more experienced lifter here could take a look at my workout.

My goal is to lose eight and get stronger and build muslce. I appreciate I won't be able to lose fat and gain muscle at the same time but I want a basic workout that I can tailer.

I haven't trained for two years and I'm keen to get back to the gym. I'm looking at training twice a week initially but building up to three sessions. This is the workout:

Day 1

Squat
Bench Press
Inverted Rows (weighted)
Press ups (weighted eventually)

Day 2

Deadlift
Standing Shoulder Press
Bentover Rows
Pull ups/chin ups (weighted eventually)

All the exercises will be done with a Barbell and I'm looking at a rep range of 3 x 10. I'll probably do some barbell curls and french press because I'm a poser and want big arms

Essentially the routine is very similar to Stronglift 5x5 but I've tweaked it a little becase I couldn't handle heavy squats 3 days a week.

Any comments? what would you change? critcisms?

You won't get big arms from curls - Biceps just add that blobby look to them, it's the Triceps which add the real size.

Also, why have you tweaked 5x5 to 3x10? I can understand not wanting to do as many squats, but if you're going to work off the same principles, why not do the same sets? Are you looking to improve appearance, or strength?

[maximus123]

Meoricin said:

You won't get big arms from curls - Biceps just add that blobby look to them, it's the Triceps which add the real size.

Also, why have you tweaked 5x5 to 3x10? I can understand not wanting to do as many squats, but if you're going to work off the same principles, why not do the same sets? Are you looking to improve appearance, or strength?

The arms bit was said with tongue firmly in cheek Trust me I've learnt the errors in my ways. The amount of time I've waisted spending half of my training sessions doing my biceps or triceps.

With regard to rep and set range, I'm experimenting a little. I've tried 5x5 so thought I'd give 3x8 a go. Ideally I want to both improve my appearance and get stronger, but if I had to choose then I would want to be stronger.

Would I be best to do 5x5 for improved strength and 3x10 to improve the way I look? If so, could I do 5x5 first and then change to 3x10?

At the moment nothing is set in stone so I'm open to suffestions.

Thanks for the unput.

[goldblum]

There's no reason why you can't cycle power and size,say,once every three weeks.Start with fast twitch,heavy..

4 x 5,4 x 6 same weight 3 x 8,3 x 10,4 x 8 then increase the weight and start all over again.Quite easy to follow and you can vary the exercises within ie:

when you're getting used to the weight on sets of 8 start with your isolation exercises for the final pump,before returning to compound heavy lifts.

Each bodypart once a week is ample.

[Ayez beera]

Here is what I am doing at the moment, I have found massive strength gains in a matter of weeks...

It is very similar to the 5x5. You need to know what your 1 rep max is..

Weight in KG

Day1
Squats 5x @40,45,50,55,60
BB rows 5x @35,40,45,50,55
Bench flat 5x @35,40,45,50,55
Situps weighted 3x12
Hypers weighted 3x12

Day2
Squats 5x @40,45,50,50
Deadlift 5x @60,65,70,70
OHP 5x @30,35,40,40
Situps 3x12
Chin ups 3xf

Day3
Squats 5x @40,45,50,55, 3x @65, 8x @50
BB Row 5x @35,40,45,50, 3x @60, 8x @45
Bench flat 5x @35,40,45,50, 3x @60, 8x @45
EZ Bar Curls 3x6
Skull Crushers 3x6

This is training 3 times a week monday,wednesday and friday. Each week add another 5kg. To start with it should be light enough for you to finish each set without struggling too much, this is mainly to get a good technique, watch videos on correct techniques.

If you want to know more I can Email you the proper work out on a spreadsheet.

HTH

[maximus123]

Thanks guys that's given some interesting things to think about.

Ayez - I've tried squatting 3 days a week when I was doing stronglifts and gained some great strength and size but after a while it was too much for me. My form began to suffer and I started to get pain in knees. I tried lowering the weight but I think the volume was too much for. That's why this time around I'm squatting every other day.

[maximus123]

goldblum said:

There's no reason why you can't cycle power and size,say,once every three weeks.Start with fast twitch,heavy..

4 x 5,4 x 6 same weight 3 x 8,3 x 10,4 x 8 then increase the weight and start all over again.Quite easy to follow and you can vary the exercises within ie:

when you're getting used to the weight on sets of 8 start with your isolation exercises for the final pump,before returning to compound heavy lifts.

Each bodypart once a week is ample.

I like the sound of that. Could you clarify the set/rep range?

Is it:

week 1: 4 x 5
week 2: 4 x 6
week 3: 3 x 8
week 4: 3 x 10
week 5: 4 x 8

Would all the above be at the same weight?

[goldblum]

Yep.

No cheating is allowed,and you cannot progress to another set level until you have nailed the required reps.