Advice need plz!

[oldschool1967]

5x5 is good . I'm not sure where to tell you to start at really I think you may find 50kg to be very light . The bar is better than the smith machine . I know funds are tight but it would be well worth it when you can to get your diet sorted with NN.

sorry rr, i seem to be one step behind you!

 

[Rottenrogue]

The site is going slow right now I think we are all hit and miss.

 

[Lenny89]

Monday - Chest, back, shoulders
Flat bench - 5x8
WG Pull ups - 3x10
Dips - 2x8
Yates Row - 2x10
db flys 3x8

Wednesday - arms
DB curls - 3x8
Hammer curls - 1x7
21's 2x21
Tricep pushdowns - 3x8
dips 2x8

Friday - Chest, back, shoulders
Flat bench - 2x8
Chin ups - 2x8
Incline DB press - 2x7-8
Chest supported row - 2x8
Arnold press - 3x8
lateral raises - 3x10
Rear raises - 2x10

Saturday - arms , traps

BB curl - 2x8
Cable curls -3x8
Tricep pushdowns - 2x8
21's
db shurgs random with heavy then rapid light shesh
then onto the smith for some behind shurgs ..


do more stuff for my trap lats and tri jst do wee sets to give them that extra rip,

 

[any1uno]

I'm with Ms Rr and Oldschool. You need squats and Deads in your routine. And will echo about cleaning up your diet! You can do this cheap enough. Increase protein decrease fats and limit carbs. Not sure what you like to eat (besides junk food) but know it's not that much more expensive to eat properly without going over board.

Good luck to you...

 

[oldschool1967]

i will just throw this in bro, then you will be in the competent hands of rr, 1 year lifting and your reps and sets just are not there, you go to the gym on wed for 11 sets of arms? is these 2 and 3 sets you are doing per exercise working sets? it looks like you are dedicating too much time to your delts and arms. my arms grew to over 19'' doing madcow 5x5..almost all arm growth induced by indirect arm work. this is the tip of the iceberg! again, rr and i are bumping into each other, so heres my 2 cents..good luck!

 

[Rottenrogue]

Could anyone possibly post up a good generic routine for him to see what it looks like? I am not the most knowledgable at making routines. I am set in my 5/3/1 and mine is even varied for the strongman training .
I'm not even sure what physique reps and sets should look like.

 

[Lenny89]

No OS, thats jst a ruff plan mate

 

[oldschool1967]

very rough and bad plan lenny89. you have 1 year under your belt? at 22 you have or at least have some decent test circulating through your system, your diet aint helping with that though bro,anyway you need heavy compound movements kid. make the most of your youth while you still can! me as well as a few others found out the hard way(late) that this is the only way to go. build your foundation with the big moves then you can move on to arm specialization or advanced techniques as you progress.

 

[Lenny89]

So bigs moves are deads squats benching?

 

[oldschool1967]

Monday:

Compounds:
Squats 5x5: 5th set should be the same weight as last Friday's triple
Bench 5x5: 5th set should be the same weight as last Friday's triple
Rows 5x5: 5th set should be the same weight as last Friday's triple
Assistance:
Weighted hyper extensions 2x8
Weighted Sit-ups 4x8

print Click Here For A Printable Log Of Monday.

Wednesday:

Compounds:
Squats 4x5: First three sets are the same as Monday's. 4th set is the same weight as the third set
Incline Bench/Military Press 4x5: Increase weight 10-15% each set
Deadlifts 4x5: Increase weight 10-15% each set
Assistance:
Sit-ups 3x25

print Click Here For A Printable Log Of Wednesday.

Friday:

Compounds:
Squats: 4x5(Same weight as Monday) + 1x3 (2.5% above the weight of Mondays last set) + 1x8 (Same weight as your third set)
Bench: 4x5(Same weight as Monday) + 1x3 (2.5% above the weight of Mondays last set) + 1x8 (Same weight as your third set)
Rows: 4x5(Same weight as Monday) + 1x3 (2.5% above the weight of Mondays last set) + 1x8 (Same weight as your third set)
Assistance:
Weighted Dips 3x8
Barbell Curls 3x8
Overhead tricep extensions 3x8

here is a copy and paste of madcow 5x5, its already 'bodybuilderized' so dont screw with it l89! this will fit your needs, now..go to pob or nutnut and get your diet down!!!!

 

[Lenny89]

I are some man OS! Defo start this on monday just follow it as it says, whos the best to ask about the diet bro?

 

[oldschool1967]

I are some man OS! Defo start this on monday just follow it as it says, whos the best to ask about the diet bro?

i mentioned pillarofbalance, hes awesome with supplement advice! nutnut is the resident nutritionalist i believe. pillars word is gods bro. nutnut i have only heard very high recommendations from...both guys will set you straight l89, and 1 more thing, if you find 5 sets to much, down it to 3 till you become accoustom to the simple brutality of the true 5x5!