Hi all,
35 yo male here. Goals are to increase my strength and put on some muscle, perhaps better my posture, but generally just feel better.
I used to do a lot of strength training ~10 years ago, got back into weight training maybe 3/4 of the way through last year.
Given my general goals, I decided to hedge my bets and do a 5/3/1 routine for strength, coupled with Wendlers Bodybuilding routine (I made a couple of tweaks here and there, which may or may not have been the right thing to do).
Some questions/problems I have, hoping to get some advice.
1) Due to work and having a toddler, finding time to get the gym is tricky. I travel for work a fair bit too which screws things up. That said, I am averaging twice per week. I'd like to get there more, sure, but for now getting to the gym 2 times per week is a positive for me. The 5/3/1 routine is really a 4 day routine though.
So I figure I have 3 options. 1) keep the 4 day split, just do it over 2 weeks. Eg week 1 bench, squats, week 2 deads, press. 2) do all 4 main lifts in 1 week, just double up per session on the main lifts. 3) do another routine.
Keen on thoughts?
2) When we did our strength training ~10 years ago, it was mainly Mark Rippetoe stuff. So lots of squats. I dont mind doing squats, but a leg day is boring. Leg press, leg curls, leg extensions. Thoughts on super setting each one of these things with something else? eg do arms on this day, just to cut through the boredom?
3) I never really did abs in the past. I was thinking of adding things like cable crunches each session. Would this be overkill?
4) I work out at night when I do, only time I can get in there. So quick and efficient workouts are ideal. Any issue with super setting all the accessory work after the main lift. Not together of course, just in blocks of 2 exercises.
Current routine, based off 5/3/1 BB.
Day 1: Shoulders and Biceps
Standing Military Press – 5/3/1
Bench Press - 5x10
DB Military Press – 4 x12
Side Laterals/Rear Laterals – 4 x12
Barbell Curls – 4 x12
Preacher Curls – 4 x10
Day 2: Back
Deadlift – 5/3/1
Bent Over Rows – 4 x12
Chin ups – 4 x10 (or do Lat Pulldowns)
Good Mornings – 4 x10
Hanging Leg Raises – 4 x12
Day 3: Chest and Triceps
Bench Press – 5/3/1
Shoulder Press - 5x10
Weighted Dips – 4 x10
DB Flyes – 4 x12
Triceps Pushdowns – 5 x 20
Day 4: Legs and Abs
Squat – 5/3/1
Leg Press – 5 x 15
Leg Curls – 5 x 15
Leg Extensions – 4 x12
Ab Wheel – 4 x12
35 yo male here. Goals are to increase my strength and put on some muscle, perhaps better my posture, but generally just feel better.
I used to do a lot of strength training ~10 years ago, got back into weight training maybe 3/4 of the way through last year.
Given my general goals, I decided to hedge my bets and do a 5/3/1 routine for strength, coupled with Wendlers Bodybuilding routine (I made a couple of tweaks here and there, which may or may not have been the right thing to do).
Some questions/problems I have, hoping to get some advice.
1) Due to work and having a toddler, finding time to get the gym is tricky. I travel for work a fair bit too which screws things up. That said, I am averaging twice per week. I'd like to get there more, sure, but for now getting to the gym 2 times per week is a positive for me. The 5/3/1 routine is really a 4 day routine though.
So I figure I have 3 options. 1) keep the 4 day split, just do it over 2 weeks. Eg week 1 bench, squats, week 2 deads, press. 2) do all 4 main lifts in 1 week, just double up per session on the main lifts. 3) do another routine.
Keen on thoughts?
2) When we did our strength training ~10 years ago, it was mainly Mark Rippetoe stuff. So lots of squats. I dont mind doing squats, but a leg day is boring. Leg press, leg curls, leg extensions. Thoughts on super setting each one of these things with something else? eg do arms on this day, just to cut through the boredom?
3) I never really did abs in the past. I was thinking of adding things like cable crunches each session. Would this be overkill?
4) I work out at night when I do, only time I can get in there. So quick and efficient workouts are ideal. Any issue with super setting all the accessory work after the main lift. Not together of course, just in blocks of 2 exercises.
Current routine, based off 5/3/1 BB.
Day 1: Shoulders and Biceps
Standing Military Press – 5/3/1
Bench Press - 5x10
DB Military Press – 4 x12
Side Laterals/Rear Laterals – 4 x12
Barbell Curls – 4 x12
Preacher Curls – 4 x10
Day 2: Back
Deadlift – 5/3/1
Bent Over Rows – 4 x12
Chin ups – 4 x10 (or do Lat Pulldowns)
Good Mornings – 4 x10
Hanging Leg Raises – 4 x12
Day 3: Chest and Triceps
Bench Press – 5/3/1
Shoulder Press - 5x10
Weighted Dips – 4 x10
DB Flyes – 4 x12
Triceps Pushdowns – 5 x 20
Day 4: Legs and Abs
Squat – 5/3/1
Leg Press – 5 x 15
Leg Curls – 5 x 15
Leg Extensions – 4 x12
Ab Wheel – 4 x12