Or did I just destroy it?
3x5 Side Dumbbell Raises
3x5 Shoulder Press
3x5 Shoulder Shrugs
3x5 Dumbbell Rows
3x5 Pull Ups
3x5 Calf Raises
3x5 Bench press
3x5 Cable Crossers
3x5 Barbell Curl
3x5 Skull Crushers
Tuesday and Thursday
3x20+ Full Body Crunches
2x10 Face Down Neck Resistance
2x10 Face Up Neck Resistance
Just do the routine as-is, no need to change it.
Ya know, its a professionally designed routine... the man who made it has years and years of experience in almost every facet of weightlifting. I dont understand why people think they can whip up a better split without much thought or knowledge on the matter.
Last edited by ZenMonkey; 03-11-2009 at 05:45 PM.
You destroyed it...
Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
Deadlift 429lbs (Target 440lbs)
BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
6ft 2, 234lb fat, hairy ape!
My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape
"This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura
Starting strength consists of 2 days, with 3 compound movements in each day, with the optional addition of 1 or 2 isolation exercises at the end.
What you put there is something completely different, and in many people's opinion, unnecessary. Why don't you just stick with SS? Is there a reason you felt like you needed to change it?
People don't get big because of their routines. Were this true...every guy with a horrible routine would be tiny. Genetics, eating and rest play much bigger parts in determining whether you will be truly massive or not. That said, routines DO play a part, but it's much smaller than most people think.
I mean think about it. Most people are only in the gym 3-4 hours a WEEK. That's 3-4 hours out of 168. That's roughly about 2-3% of the week. But you spend much more time sleeping and eating.
What's my point?
Just because someone is big, does not mean that his current routine got him there. In fact he could have gotten big in spite of his routine.
Now this criticism can be applied to ALL routines whether they are the latest FLEX routine or SS. The difference is that while a large number of the exercises in FLEX routines are tossed together according to the latest fad or some pro bodybuilder's (mis)conceptions of what "worked" for him, SS is put together by a guy who's had a lot of experience/success training himself and training other people.
While everyone is different, there are certain guidelines that can be applied to the average drug free trainer (of course there are always exceptions to the rules). Here are just a few of the most important.
--Short intense sessions are better than hours-long marathon sessions.
--A handful of big compound exercises ( i.e. squat, deadlift,bench) trained hard are better than doing a circuit style, hitting every machine in the gym.
--Rest and diet are absolutely critical. Do not make a habit of skipping or skimping on either.
--Always have a clear goal of what you want to accomplish with the current workout (i.e. a PR, or one more rep, or a little more weight than last time...)
--Make sure your training is tailored towards your long-term goals ( if you are into powerlifting, you aren't likely to be doing a split bodypart routine with lots of isolation exercises.)
--Think. Always think. Hard work is good...hard work and clear thinking are even better.
Last edited by Songsangnim; 03-11-2009 at 07:25 PM.
Amended Starting Strength would be Starting Strength plus dips or SS + chin-ups.
What you posted is absolutely nothing like SS. If you want to do it go for it. If you eat enough you'll probably make gains. Just don't say you're "doing SS."
I'm not really sure how you could attach the title of starting strength to that routine.
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So, is not that bad to add some pullups? I like them, but i was afraid of destroying SS.
And another question about SS:
-Since we are doing and improving squats every workout, its almost obvius that squats are gonna improve and reach its potencial before everything else. So, we'll have to stop squatting, or improving our squats before bench and deads and etc. Any toughts/help?