New strength workout, critique please

  1. Registered User
    AM07's Avatar
    Join Date
    May 2006
    Posts
    1,155
    Rep Power
    678

    New strength workout, critique please


    Hey guys, I've lost a lot of strength and some muscle (no changes in the fat department, unfortunately) since I injured my ankle badly at the very end of September. Since then, I haven't been able to work out at all.

    Hopefully by early-mid December, I can start a new training program to help me gain back whatever strength I lost, and hopefully a little bit of the muscle I lost. I'd also like to work on my cardiovascular health since I've neglected cardio quite a bit for almost a year and to lose a bit of fat (did elliptical twice a week or so for the past year, but not too intensely).

    I don't want a split routine because I'm tired and bored of those, so I'm considering a routine a guy at my gym did to add some strength. Every Monday, Wednesday, and Friday, I'd like to do 4 sets of bench, 4 sets of deadlifts, and 4 sets of squats. On off days, I would do some cardio (either running or elliptical, depending on my ankle).

    Do you guys think this would be a good program for someone wanting to gain some strength? I may add 3 sets of pull-ups for back width as well (need to work on pull-ups anyways).

    Maybe on a Saturday, just get into the gym and have a quick arm day (I know, I know, having a solo arm day isn't necessary for growth, but I've neglected arms for the past 6 months, so I'd like to see what kind of gains I could get with them, and in the past, having a day dedicated to them really helped) and a little bit of cardio.

    Do you guys think this is a decent plan? Bobo, can you chime in? Thanks.

  2. Registered User
    lilGiant's Avatar
    Join Date
    Nov 2007
    Posts
    101
    Rep Power
    133

    Power/ rep reange/ shock

    Google this training routine. Eric Broser is the creater of this. I have used it for 10 weeks and seen the best results i have ever had.
  3. Running with the Big Boys
    Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Jan 2006
    Location
    Texas
    Age
    30
    Posts
    23,075
    Rep Power
    917999

    Your plan roughly sounds like a 5x5 routine, which is a solid plan for strength and/or mass.
    M.Ed. Ex Phys
    •   
       

  4. Registered User
    AM07's Avatar
    Join Date
    May 2006
    Posts
    1,155
    Rep Power
    678

    But I would only be doing 4 sets, and just doing those three compound exercises, nothing else. Isn't the 5x5 routine for each bodypart?

    lilGiant, I'll definitely look that routine out. Sounds like one week, you do high reps, next week less reps, and the shock week, not sure, but I'll definitely read up more about it.
  5. Registered User
    lilGiant's Avatar
    Join Date
    Nov 2007
    Posts
    101
    Rep Power
    133

    Quote Originally Posted by AM07 View Post
    But I would only be doing 4 sets, and just doing those three compound exercises, nothing else. Isn't the 5x5 routine for each bodypart?

    lilGiant, I'll definitely look that routine out. Sounds like one week, you do high reps, next week less reps, and the shock week, not sure, but I'll definitely read up more about it.
    Yea its along those lines. You are constantly shocking your muscles. It might not be exactly what you want for strength but you can always modify the plan. Its very good for people who have nagging joint problems or minor injuries because its not the same compound movements over and over again, & after three weeks, you have and active recovery week!
  •   

      
     

Similar Forum Threads

  1. New workout program...Please critique!!
    By mystro9876 in forum Training Forum
    Replies: 6
    Last Post: 02-04-2010, 07:44 PM
  2. workout critique please
    By keater824 in forum Training Forum
    Replies: 8
    Last Post: 08-29-2009, 01:58 PM
  3. Too Much? stack/workout critique please
    By Cash in forum Supplements
    Replies: 6
    Last Post: 04-25-2008, 03:45 PM
  4. New Workout Program - PLEASE HELP!
    By triality in forum Exercise Science
    Replies: 1
    Last Post: 07-27-2006, 01:01 PM
  5. New Workout Program - PLEASE HELP!
    By triality in forum Training Forum
    Replies: 0
    Last Post: 07-27-2006, 11:10 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  

Log in

Log in