[quote]Professor X wrote:
John S. wrote:
John S. wrote:
here is a workout routeen you should follow for 6 weeks(considering you dont have any injurys). Also note you better get your diet down, this is just one piece of the puzzle.
Monday-5x5 bench press
wed-5-7x5 Back squats
Friday- assistance work.
Im sorry dumbass me didnt right everything down, I aplogize.
Monday-5x5 bench, 5x5 rows(if you are just starting to lift ive noticed alot of people can row as much as the bench so use same weight if possable) up the weight 5lbs each week.
Wed-5-7x5 squats add 10lbs each set and every week add 5lbs to starting weight, so it should look like this week 1 135 145 155 165 175 185 195. Then next week 140 150 160 170 180 190 200.
Friday-Close grip bench 3x5. EZ Curls 3x5. Calf raises 3x10-12.
Even with your additions, most beginners can handle much more volume and SHOULD use much more volume than that when it comes not only to “sets” but also muscle groups. You are basically telling a beginner to ignore every single smaller muscle group he has and that makes very little sense at all except to those who have fallen for the “do no isolation movements” bullshit.
Why only rows for back? He doesn’t have lats? Why no shoulder work? Calf raises but no shoulder work at all? You sound like a beginner yourself.[/quote]
Since I said friday was more assistance that was more to give a idea of what to do on that day(work muscle groups that need the assistance). he needs to do on friday Shoulder presses, pull-ups/pull-downs, close grip bench, curls, and calfs. Also do some ab work 2x a week too.
I myself was never able to handle to much volume, he may be different and be able to handle a lot. This is more of a idea of how he should set something up.