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Critique My Routine

Well my nutrition is on key. And I just put this new routein together. I am bulking. I am 16 years old, and I weigh 165. I want to bulk up to like 180 or a little more. I used to weigh 130 so I know what I am doing. But I want to know if this routein will maximize my bulking to get bigger and stronger plan. I will be doing a 5x5 set/rep scheme. I will do workout 1 on monday, workout 2 on wednesday, and workout 3 on friday. Is this enough to get big and strong? Should I be working out more? and are these workouts in the right order? Take a look at my routein and correct it pleze. thanks in advance, and I am new here from worldfitness, or fitness forums.

Workout 1:(mon.)
-squats
-deadlifts
-bent over rows
-bench press
-shoulder press
-barbell curls

workout 2:(wed.)
-straight-leg deadlifts
-weighted pull-ups
-decline bench press
-lunges
-weighted dips
-shrugs
-rear delt rows

workout 3:(fri.)
-front squats
-romanian deadlifts
-incline bench press
-upright rows
-military press
-skull crushers

You better be eating a lot, because that is a lot of volume. How much rest are you going to give yourself between sets? What will you do for a warm-up. Are you doing any physical activities other than hitting the weights?

nope, all i am doing is lifting. and yes, i am eating alot… I dont know what I should do for the set rest things though, i just rest like a minute i guess idk, miniute and a half, until i feel i can keep goin lol…

but does it look good other than that?

for warmups, I do every possible stretch i can think of… just normal stretches.

[quote]elitemarine wrote:
Well my nutrition is on key. And I just put this new routein together. I am bulking. I am 16 years old, and I weigh 165. I want to bulk up to like 180 or a little more. I used to weigh 130 so I know what I am doing. But I want to know if this routein will maximize my bulking to get bigger and stronger plan. I will be doing a 5x5 set/rep scheme. I will do workout 1 on monday, workout 2 on wednesday, and workout 3 on friday. Is this enough to get big and strong? Should I be working out more? and are these workouts in the right order? Take a look at my routein and correct it pleze. thanks in advance, and I am new here from worldfitness, or fitness forums.

Workout 1:(mon.)
-squats
-deadlifts
-bent over rows
-bench press
-shoulder press
-barbell curls

workout 2:(wed.)
-straight-leg deadlifts
-weighted pull-ups
-decline bench press
-lunges
-weighted dips
-shrugs
-rear delt rows

workout 3:(fri.)
-front squats
-romanian deadlifts
-incline bench press
-upright rows
-military press
-skull crushers[/quote]

Personally i think your doing too much in each workout, if your doing 5*5 on each exercise. Just think about the pounding your lower back’s gona take doing squats, deads, bent over rows, front squats, rdl’s and military press all in the same week and all for 5 sets of 5. I’d say burnout is inevitable following that program.

Why dont you try Poliquins 1-6 method instead, if your after strength and size…thats what the programs designed for. Im gona be doing it myself in a couple of weeks

Ell

That is a lot of sets…almost 100 per week.

My favorite bulking type of 5X5 is usually something similar to this:

Day 1:
Squat
Pull ups

Day 2:
Incline Bench Press
Seated Military DB Press

Day 3 Off

Day 4 Off

Day 5:
Deadlifts
Rows

Day 6:
Dips
Shrugs

Day 7 Off

Throw in an iso curl and/or triceps exercise if you feel you are at a point where you must work your arms directly. I prefer one set of 8 to 12 reps.

This is about 1/2 the volume per week of your program but you really don’t need a lot of volume to grow. Just make sure your workouts are intense.

There are an infinite variety of 5X5 variations. This is just one.

Eat like a lion. Sleep 8 hours. Probably take a protein shake after school.

Pick two exercises per workout to do 5x5 with and do only 2x8-10 for the rest.

When I say “the rest”, that would be a reduced list form what you had:

Workout 1:(mon.)
-squats
-deadlifts OR -bent over rows
-bench press
-barbell curls

workout 2:(wed.)
-Shrugs
-weighted pull-ups OR -rear delt rows
-decline bench press OR -weighted dips
-lunges

workout 3:(fri.)
-front squats
-romanian deadlifts
-incline bench press OR -skull crushers
-upright rows OR -military press

You had too much redundancy.

Nobody deadlifts 3 times a week. Even competitive PLs who bench 3/wk only do DL once, maybe twice.

Don’t do Inclines & Mil Press in the same workout. These movements are WAY redundant. Same thing with Declines and Dips.