Opinions on my program? - AnabolicMinds.com

Opinions on my program?

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    Opinions on my program?


    I've been a serious lifter for 3 to 4 years and I just started a new program but I have my doubts about it. Because it didn't include cleans or dead lifts and in my opinion any muscle building program should have one or the other and it only has me working my chest one day a week

    Monday-shoulders
    Tuesday-arms
    Wednesday-legs
    Thursday-back
    Friday-chest

    I found this on some website called muscle and strength and I liked it because it had me doing plenty of different lifts and I like having volume in my routines

    Does anyone have any opinions and/or suggestions on this program??

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    Quote Originally Posted by riseabove5 View Post
    I've been a serious lifter for 3 to 4 years and I just started a new program but I have my doubts about it.
    Yeah I might agree, depending on your goals!?

    Because it didn't include cleans or dead lifts
    Well, you don't have to do cleans per se, it is just some beginner or guru routines add them for some explosive work, while still hitting a large compound lift.

    and in my opinion any muscle building program should have one or the other and it only has me working my chest one day a week
    Again, picking one body part, say chest and doing the entire workout based on chest pressing muscles is short sighted IMO and probably undertraining the body, while overtraining one part of it, (depending on goals again!?) Feeling that doing 20+ sets for chest, for one W/O, when usually after 5-6 good sets of multi reps is plenty to gain on and anymore is just probably spinning tires, is to me not very good. When one could also add in shoulders and arm work and benefit moreso while also being able to hit the upper body 2 or so times per week.
    Not to mention the larger focus on the "smaller muscle groups" in that layout (because one sees them most in the mirror) is doing the body less IMO, than hitting the large groups and causing the biggest systemic changes in overall mass.
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    That routine is horsesh*t.

    4 upper body days to 1 leg day...
    Go hard. Go heavy. Never stop.
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    Quote Originally Posted by Doss View Post
    That routine is horsesh*t.

    4 upper body days to 1 leg day...
    I agree
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    So what program do you recommend? I'm simply just trying to build muscle. I have a good diet and I'm getting enough protein everyday. I like volume in my routines. And I do prefer having dead lift as one of my lifts
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    Quote Originally Posted by riseabove5 View Post
    So what program do you recommend? I'm simply just trying to build muscle.

    A routine that covers the big 5-7 compound lifts ie: squat, deads, rows, OHP's, BP's, leg presses, chins, etc etc. etc., putting them first and then focus on the smaller groups, bis, tris some core and grip maybe. There are a few of these routines floating around.
    If you concentrate on the big lifts, and adding weight to them over time, you will get stronger and grow larger (whilst eating enough of course)
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    That's not a program. That is a list of days and muscle groups. You give us no information and for those of us that think bodypart splits are way too low frequency for most lifters (a lot here, i'd wager), it looks rough. Give us some more info to work with brother
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    Quote Originally Posted by tigerdb2 View Post
    That's not a program. That is a list of days and muscle groups. You give us no information and for those of us that think bodypart splits are way too low frequency for most lifters (a lot here, i'd wager), it looks rough. Give us some more info to work with brother
    This guy freaking gets it.
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    ha my bad..

    Monday-shoulders
    Military press- 4x8-10
    Front raise- 3x10
    Upright row- 4x8
    DB lateral raise- 4x8
    DB reverse fly- 3x10

    Tuesday-arms
    Standing BB curl- 4x8
    Preacher curls- 4x8
    Cable curls- 4x8
    Close grip- 4x6
    Dips- 3x Max
    Tricep pull downs- 4x10
    Wrist curls- 3x10

    Wednesday-legs
    Squat- 5x5-7
    Leg press- 4x10
    Leg extensions- 4x8-10
    Seated calf raise- 4x12-15
    Calf press- 4x10-12

    Thursday-back
    Wide grip pull ups- 5x10
    Lat pull- 4x10
    Seated row- 4x10
    One arm DB row- 3x8

    Friday-chest
    Bench- 5x6-10
    Incline- 4x8
    Chest dip- 4x8
    Flys- 4x10-12
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    Deadlifts? Hamstrings?
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    how about:

    Monday
    Squat- 5x5
    squats or variation 5x10+
    abs


    Tuesday
    Military press- 5x5
    DB overhead press 5x10+
    facepulls 3+ x 10+
    abs


    Wednesday
    deadlifts 10x3
    some sort of hip hinge 5x10+
    Wide grip pull ups- 5x10+
    row- 5x5


    Thursday
    clean (or a variation) 10x1-3
    farmers or loaded carries. heavy & far for multiple times
    curls 5x10+
    abs


    Friday
    Bench- 5x5
    DB bench or dips- 5x10+
    squats or variation 5x10+
    you can call me "ozzie" for short.
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    Quote Originally Posted by asooneyeonig View Post
    how about:

    Monday
    Squat- 5x5
    squats or variation 5x10+
    abs

    Tuesday
    Military press- 5x5
    DB overhead press 5x10+
    facepulls 3+ x 10+
    abs

    Wednesday
    deadlifts 10x3
    some sort of hip hinge 5x10+
    Wide grip pull ups- 5x10+
    row- 5x5

    Thursday
    clean (or a variation) 10x1-3
    farmers or loaded carries. heavy & far for multiple times
    curls 5x10+
    abs

    Friday
    Bench- 5x5
    DB bench or dips- 5x10+
    squats or variation 5x10+
    Not bad. Not bad at all
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    Is there any specific reason you want a 5 day per week routine?
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    Quote Originally Posted by riseabove5 View Post
    Not bad. Not bad at all
    the accessory can vary. in that if you want to do DBs or BBs or cables or whatever. please do.
    you can call me "ozzie" for short.
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    Quote Originally Posted by asooneyeonig View Post

    the accessory can vary. in that if you want to do DBs or BBs or cables or whatever. please do.
    Sounds awesome. Thank you I appreciate it
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    Quote Originally Posted by asooneyeonig View Post
    how about:

    Monday
    Squat- 5x5
    squats or variation 5x10+
    abs

    Tuesday
    Military press- 5x5
    DB overhead press 5x10+
    facepulls 3+ x 10+
    abs

    Wednesday
    deadlifts 10x3
    some sort of hip hinge 5x10+
    Wide grip pull ups- 5x10+
    row- 5x5

    Thursday
    clean (or a variation) 10x1-3
    farmers or loaded carries. heavy & far for multiple times
    curls 5x10+
    abs

    Friday
    Bench- 5x5
    DB bench or dips- 5x10+
    squats or variation 5x10+
    This looks far better, good blend of volume and lower rep work.
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    What day should I include triceps?
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    Quote Originally Posted by riseabove5 View Post
    What day should I include triceps?
    If you'd like, hit them last on Friday, as bench and dips/dumbbells will already have worked them heavy.
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    Quote Originally Posted by riseabove5 View Post
    ha my bad..

    Monday-shoulders
    Military press- 4x8-10
    Front raise- 3x10
    Upright row- 4x8
    DB lateral raise- 4x8
    DB reverse fly- 3x10

    Tuesday-arms
    Standing BB curl- 4x8
    Preacher curls- 4x8
    Cable curls- 4x8
    Close grip- 4x6
    Dips- 3x Max
    Tricep pull downs- 4x10
    Wrist curls- 3x10

    Wednesday-legs
    Squat- 5x5-7
    Leg press- 4x10
    Leg extensions- 4x8-10
    Seated calf raise- 4x12-15
    Calf press- 4x10-12

    Thursday-back
    Wide grip pull ups- 5x10
    Lat pull- 4x10
    Seated row- 4x10
    One arm DB row- 3x8

    Friday-chest
    Bench- 5x6-10
    Incline- 4x8
    Chest dip- 4x8
    Flys- 4x10-12
    That's not a program either.
    That's just a list of exercises.

    And 96 curls/week but only 25 squats/week.
    You're doing it wrong.

    Wendler 5/3/1 is a simple program.
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    Quote Originally Posted by fujindemon74 View Post
    That's not a program either.
    That's just a list of exercises.

    And 96 curls/week but only 25 squats/week.
    You're doing it wrong.

    Wendler 5/3/1 is a simple program.

    This.

    5/3/1 is relatively easy at first, which is great for getting your form together. It turns into a freaking war after a while as the weights become much closer to your actual potential.

    I have used 5/3/1 with the Boring But Big program for most of the last 2 years. I've seen great gains in both 1rm and rep maxes
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    On here you will find a lot of advice to use proven routines like 5/3/1, 5x5, GVT ect...... So no one routine is "The Best"!!
    Figure out your goals and find a routine that works along those guidelines and there is a good chance of success!!!
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