T Nation

Looking for a Good Bodybuilding Split


#1

hey all

im looking for a good BB split. Something that will hopefully be 4/5 days a week.
i have googled and searched the forum but i have limitations, i have no access to any machines except a cable lat pull down machine (its my home made power/squat rack)
i have all the free weights and bars etc

just finishing a 5x5 stronglifts again where all my previous PRs are now broke , but the squatting heavy 3 times a week is now taking its toll.

ideally looking for something simple to follow so that while im training im not trying to think how much weight to use /how many reps etc (which is the reason the 5x5 suits me as i just follow exactly what it says to do)

male
40 yrs old
id guess intermediate level lifter now

p.s wish the forum went back to the old way/layout


#2

Works a treat...
https://www.t-nation.com/training/complete-power-look-program


#3

hey RampantBadger

thanks for the link was reading over it and it looks good, only problem is Front Squats

something that i struggle with is there something i can replace them with i.e back squats?

i tried for a while to do them i dont have the flexibility in my shoulders even after i tried some stuff suggested on here a while back to get them to be flexible. unless i use the cross my arms method which i dont feel 100% secure with


#4

Could try doing them with straps....

Otherwise yeah doing back squats should be fine IMO, the main thing is the programs overall volume and ramping up


#5

oh great vid never seen that done before.

will def try doing front squats for a week or two with and without the straps to see can i manage it before running the program.

when i have tried front squats before i do feel an entire diff muscle group engaging compared to back squats.

i.e with my back squats i feel my legs and some upper body
with front squats i feel it very much so in thigh and lots in upper body and abs all over really. if that makes sense

thanks again for the link i will get back to this thread once ive tried that technique


#6

No.

It's been covered before. The accessories are geared toward front squat. You would have to change to many things.

Easier to get better at front squat.


#7

yes i suppose ur right

if i feel im weak at front squats i should probably be doing them anyways :smiley:

i will update the thread once i get going

thanks again


#8

just an update

said no time like the present to try front squats

started at 60lb using strap method above felt like i was using no weight , 80-100-120-140 lbs and i stopped

felt really good. Will watch some form vids on front squats before attempting higher weight just in case.

but the straps really aided me with the shoulders

thanks