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Thread: Strength Routine Help

  1. #1
    Wannabebig Member
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    Strength Routine Help

    Hey guys, I was reading about a strength routine where you do the 5*5 system that Reg Park used. This is where he picked a weight he could do for 7 reps or so and tried to do 5 sets of 5 reps with it. If he couldn't do it, he tried again the next week. And if he did, he would increase the weight by 5 pounds and start the cycle over again. I was thinking of doing this routine with it:
    Monday:
    Deadlifts 5*5
    Barbell Rows 5*5
    Barbell Curls 5*5

    Wednesday:
    Bench Press 5*5
    Seated Military Press 5*5
    Skull Crushers 5*5
    Ab Crunches (weighted) 3*10-12

    Friday
    Squats 5*5
    Leg Curls 3*8-10
    Calf Raises 3*8-10

    Now with this routine, I was thinking about adding 2-3 sets of assistance exercises for each body part. Now if this routine is good as it is, would those exercises cause me to overtrain? Thank you very much.
    Robert Boback
    "Bodybuilding isn't everything, but being small, weak, and puny really sucks."

  2. #2
    MA's Bionic Creation syntekz's Avatar
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    I think that overtraining could become an issue.

    Just go by what your body is telling you; if you feel fatigued during your workout don't feel bad if you just stop working out that day. Your body is telling you it's done for the day.

  3. #3
    Moderator Adam's Avatar
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    Looks like a good basic routine, as MA said if you feel your being overworked cut back on the sets
    Best Meet @ Lifts@181:...............Best gym lifts
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  4. #4
    Administrator chris mason's Avatar
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    That looks like an excellent routine.

  5. #5
    Bigger fewl
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    It looks good. If your main goal is strength, I would suggest dropping some exercises. I believe that on the 5*5 routine, the first 2 sets are warmup, and the next 3 working sets, I may be wrong.
    Squat...Eat...Sleep...Grow!

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  6. #6
    Wannabebig Member
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    Quick question. On a typical 5X5 routine, you don't go to failure on each set, correct? I mean, if you use the same weight for each set, the first 3-4 sets wouldn't be to failure, but the 5th would right?

  7. #7
    Wannabebig Member
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    You would be correct. Only the last set, maybe last 2 would be to failure.
    Robert Boback
    "Bodybuilding isn't everything, but being small, weak, and puny really sucks."

  8. #8
    As I Am Paul Stagg's Avatar
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    Looks like a good start, to me.

    Reg Park's 5x5 was the same weight for each set, and you stopped at 5 reps, even if you could do more.

    If you got 5 reps for each of the 5 sets, the next workout you add weight.
    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
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  9. #9
    Wannabebig Member
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    Cool, thanks for making that clear.

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