Help a newb out

[juandelabarra]

Hi guys and gals,

I come for your insights, you see ever since I started lifting I've been doing my own programs and I thought I was doing good.

But I've come to the realization that my programs are unbalanced and in the search for progress I'm looking for a program to follow.

By the way I already train 6 days a week and each session usually last 1.5-2hr

What do the folks here recommend? Thanks!

#1- I want to gain strength ( primarily on the main lifts-squat, bench and deadlift)
#2- I want to be able to practice each lift at least twice a week
#3- I want to train 6 days a week
#4- Throw some Bodybuilding in there
#5- And I also want to have at least two days where I can do some conditioning

 

[RegisterJr]

#1- I want to gain strength ( primarily on the main lifts-squat, bench and deadlift)

531 is my preference, with a bit of the below.

#2- I want to be able to practice each lift at least twice a week

Entirely possible if your time allows for 2 compounds a session, like combining lower on the secondary day.

#3- I want to train 6 days a week

Fortunately, there are 7 days in a week. Very doable here.

#4- Throw some Bodybuilding in there

Most of my accessory is from the Mountain Dog routines (he doesn't do much with deadlifts). Doing them taught me more about training than I've ever learned elsewhere. There are some free MD routines available online.

#5- And I also want to have at least two days where I can do some conditioning

I don't know if there is a particular routine that will meet all your requirements. You may have to merge a few.

I hear some people promote PHAT, but I've never tried it.

Good luck man. Hopefully someone else can help a little more.

 

[raul87]

Full body workouts 3x a week. You're new you need to take advantage of the beginner gains and train the main muscle groups as often as recovery allows. Why do you want to train 6 days a week? Rest is just as important as exercising.

 

[juandelabarra]

Hi,
First of all, thanks for your answers. To answer your question, I've been training for a year now and since the beginning I've been a high frequency high volume guy.

My lifts currently are squat 245 pounds for 2reps, bench 225 pounds for 2reps and deadlifts are at 275 pounds for sets of 5.

This past week I've been asking around and reading a lot and my programming doesn't suck its just that I'm impatient. My squat and deadlift are going up steadily by 10 pounds every 2 or 3 weeks and that seems like good progress. My bench is slower but also moving.

Thanks again for your suggestions and answers!

 

[JG93]

Hi,
First of all, thanks for your answers. To answer your question, I've been training for a year now and since the beginning I've been a high frequency high volume guy.

My lifts currently are squat 245 pounds for 2reps, bench 225 pounds for 2reps and deadlifts are at 275 pounds for sets of 5.

This past week I've been asking around and reading a lot and my programming doesn't suck its just that I'm impatient. My squat and deadlift are going up steadily by 10 pounds every 2 or 3 weeks and that seems like good progress. My bench is slower but also moving.

Thanks again for your suggestions and answers!

PHAT
Fst-7

 

[raul87]

How big are you?

 

[juandelabarra]

I'm 24 years old, measuring at 5'8" and weight 168 pounds with about 13-16% bf

 

[AaaPee]

Hi guys and gals,

I come for your insights, you see ever since I started lifting I've been doing my own programs and I thought I was doing good.

But I've come to the realization that my programs are unbalanced and in the search for progress I'm looking for a program to follow.

By the way I already train 6 days a week and each session usually last 1.5-2hr

What do the folks here recommend? Thanks!

#1- I want to gain strength ( primarily on the main lifts-squat, bench and deadlift)
#2- I want to be able to practice each lift at least twice a week
#3- I want to train 6 days a week
#4- Throw some Bodybuilding in there
#5- And I also want to have at least two days where I can do some conditioning

531 Frequency Project gives you all this

 

[sparks2012]

Full body workouts 3x a week. You're new you need to take advantage of the beginner gains and train the main muscle groups as often as recovery allows. Why do you want to train 6 days a week? Rest is just as important as exercising.

THIS. Take advantage of your body's ability to rapidly adapt to new stimulus in the early part of your training career. Strength AND size will come if you're new, even if your exercise selection is poor. However, focus on compounds and work on getting proper movement patterns engrained into your mind/muscles and you'll have a solid foundation. Rest and diet are important as well. I would be in the gym for 2-3 hours when I first started and would eat like a bird because I thought training was all that mattered. Fortunately, there's a lot of us who've paid for your "newbie" sins.