Hey there,

I noticed your 5x5 plan is from bodybuilding.com. It involves lots of periphery/add-on exercise like curls, shrugs. Would it not be better for a beginner to keep it simple and work out using the rip 3x5 plan, which works the major muscle groups (stimulating muscle growth). I have much less experience than you obviously, so I know you must have a reason for all the add-ons. I'm just curious as to why.

I just think that your time in the gym as a beginner is better used for doing the major exercises: squat, bench, deadlift, press, pull ups than doing shrugs/curls

This post was edited by MegaVovaN on Sep 20 2010 11:54am

Monday - [Chest/Back]
Below[10 Reps Each]Below
Pushups [Set 1 - WideGrip][Set - 2 MediumGrip][Set 3 - DiamondGrip][Set - 4 LowGrip][Set - 5 HighGrip]
Pushups [05 Sets][Failure]
Dumbell Chest Flies [05 Sets][15 Reps]
Dumbell rows [10 Sets][15 Reps]
Deadlifts [05 Sets][05 Reps]
HIIT Cardio [20 Minutes]


Tuesday - [Abdominals/Cardio]

Crunches [10 Sets][25 Reps]
Weighted Crunches [05 Sets][10 Reps]
Bicycle [05 Sets][25 Secs]
Sideslaps [10 Sets][12 Reps]
Cardio [30 Minutes]


Wednesday - [Legs/Shoulders]

Weighted Lunges [05 Sets][15 Reps]
Dumbell Deadlifts [05 Sets][15 Reps]
One-Leg Calf Raises [05 Sets][Failure]
Dumbell Shoulder Shrugs [05 Sets][20 Reps]
Dumbell Shoulder Press [05 Sets][15 Reps]


Thursday - [Abdominals/Cardio]

Crunches [10 Sets][25 Reps]
Weighted Crunches [05 Sets][10 Reps]
Bicycle [05 Sets][25 Secs]
Sideslaps [10 Sets][12 Reps]
Cardio [30 Minutes]


Friday - [Arms]

Bicep Curls [05 Sets][15 Reps]
Tricep KickBacks [07 Sets][10 Reps]
Hammer Curls [05 Sets][15 Reps]
Dips [05 Sets][15 Reps]


Saturday - [Abdominals/Cardio]

Crunches [10 Sets][25 Reps]
Weighted Crunches [05 Sets][10 Reps]
Bicycle [05 Sets][25 Secs]
Sideslaps [10 Sets][12 Reps]
Cardio [30 Minutes]


Sunday - [Off Day]


What can I add to my workout to focus primarily on chest,abs,legs. As those are my most lacking parts.

hey Raynor, wats ur opinion on doing p90x for a form of cardio/plyo's ? AND weight training at the gym?

like say you do p90x in the mornings and then workout at night?

lmk
thanks

Im just getting back to lifting after almost a year off due to a car accident. I started back 2-3 weeks ago on the same style 5x5 I was doing before, but decided that
I'd like to seek the help of a pro to get the best results possible and hope you can help.

22 Years Old
5' 11"
173.5lbs
Roughly 13-14% Body Fat

I'm currently going for a relatively lean bulk, and have a fairly solid diet. I'd love it if you could help me design a workout routine. Since I'm just starting back up I'd think a 3-4 day split would be best,
but you're the pro so you tell me. I'd really appreciate it if you could find the time to create a lifting program for me with the focus on gaining mass.

I SAW ur thread on thé health and fit ess forum first of all wow is all i CAN say for ur performances ur lifes goal and ur willingness to help people freely

i also want to admit right now that english is my 3rd language so far ( im 17Yearsold) so sorry if i do some mistakes heh but i am still very proud about being understoud by french,Spanish and english people :).


Enought with thé into, my name is jeremy i am 5'11 168-172 pounds ( vary alot) i am currently working partial Time in a woodshop were i do strong muscular 'training' all day long 3 days a week, 24h per week

Been working there all summer full time 40h a week

At the begening of thé summer i had nô pecks, barely nô arms. Muscle i worn 36-38" pants and weighted 175-180 pounds


Now after 3 months in that Job i wear 32-34 pants i have not big but good looking tick pecks and very very tick arms ( i got a pneumatic nailer gun in my right hand for like 4-5hours a days and it weight around 30pounds and in the other hand i lift 2X4 planks and shit about same weight and thé rest of the day im carrying 12 feet long 2x4 or 2x6 planks and crap so yeh)

Ive lost alot of m'y body fat but m'y weight didnt go down much since i gained muscles


Now i woudnlike to get a 6 pack i do not want to be body building like you thats too much for me i just want a small 6 pack and i actually prolly already got it but im not léans enought so its hiding behind some fat LOL

please tell me thé informations u need to know to help me get that 6 pack i want m'y girlfriend to be événement happier about m'y look i mean i wanna please her as much as she please me she says i do but you know self confidance> whar she says

So please if you could give me some tips it souls be greatly apreciated

A few little infos

I cant get protein shakes or protein bulking pills anyways i dont want to bulk i wanna cutt

I havé nô acces to a gym and i live too far from any gym

Im motivated and i have Time to spending arround 1-1.5 hourd per day doing any routine ull suggest me not more cause im student+ part Time worker

I have acess to pretty much as many meats, nuts i want if that helps

I know i might be a hard case from these specific restrictions i just mentioned but i have Faith in you

thanks in advance if u have any questions to better help me just ask and if u woud like to see some pics of me to understand what i need just ask ill get some quick and send em to you

thanks alot already !!

pm me if possible

what's better for bulking? 100g of beans? (don't know what kind) or 100g of pasta? which is better absorbable? and has better protein/carb/fat content?

Hey SKC, quick question. I talked to my local gym owner about their personal trainers, and he said the national certification that is the most universally accepted was "ACE" certification. He said it was the easiest probably but overall most recognized. Just wanted to know if u know anything about it or have any feeling on their certifications.
thanks!

So i'm going back to serious lifting after 4 month break.

currently 6'0 - 160 pounds

Looking to bulk obviously, few questions.

I got my diet set down from reading your other posts
I need a good 3 day split, I can only lift monday / wensday / friday

Also for supplements, i got a good deal on some BodyTech products consisting of whey protein, BCAA's and L-glutamine.
Do you have any thoughts on BodyTech products?

I know how to use the whey, but i'm not really sure on how / when to use and what the BCAA's and Glutamine do.
Also I could get Creatine with the above supplements if needed.

Sup Raynor.

I need a diet to help me cut.
Already have a program running, been 14 days.

6'2
215pounds

PS : No keto diet this time. Tried it for a week. Was lacking energy, etc.
Would rather have a clean diet helping me cut then having an optimal diet for fat loss that will make me lack energy.

Hit me up with something helpful.

Meal 1 - 3 whole eggs + 1 potato made into home fries + 2 large servings of fruit + handful of almonds

Meal 2 - 6-8 oz large chicken breast on top of a salad w/ one large serving of fruit

Meal 3 - 6-8 oz steak or ground beef + 1 cup brown rice + 1 cup green veggies

Meal 4 - 1 large salmon steak w/ lemon and sliced almonds (tastes amazing) + 1 cup mixed veggies + 1 baked sweet potato

Meal 5 - 1 can tuna on top of a large salad + handful of nuts

Meal 6 - 1 cup cottage cheese + nuts