designing a workout program for 2009

[dlx22]

So here is a list of exercises I plan on incorporating into a workout program for this year.
I'd appreciate any suggestions on additions/subtractions or any exercises that you swear by. heres my list so far:

Chest:
Bench (flat, incline, decline) barbell and dumbbell, normal grip, close grip, wide grip
Push Ups
Dips
Cable Crossovers
Flys
Straight arm dumbbell pullover
Butterflys (machine)

Back:
Deadlift
Bent over barbell rows
Lat Pulldowns close grip, v bar pull downs, wide grip pull downs
Hyperextensions
Pullups
Good mornings
Seated cable row

Arms:
Dumbbell Curls
Barbell curls, normal, close, and wide grip
Hammers
Skull crushers
Ez bar curls
Preacher curls
Incline dumbbell curls
Cable curls
Chin ups
Concentration curls
Dips

Forearms:
Barbell wrist curl (sitting and behind back)
Dumbbell reverse curl
Reverse cable curls
Wrist rollers

Shoulders:
Twisting dumbbell press
Shoulder press (dumbbell, barbell)
Shrugs (barbell, dumbbell)
Cable deltoid raises
Cable raise
Military press

Legs:
Squats
Leg extensions
Leg presses
Front squats
Barbell lunges
Lying leg curls

 

[SociallyChallenged]

Seems alright for a bodybuilding program, but there seems to be far too many exercises. If you're gonna do all of them, you're gonna have to cycle some in and out of your routine. I'm gonna stop giving suggestions for SS and Stronglifts and let other people do that. I'll critique it for what it is. If you're not looking for a bodybuilding program, then you're in trouble.

 

[brikis98]

Lets start with this: what is your age, weight, lifting experience (ie, numbers) and most importantly, what are your goals?

 

[dlx22]

age 24
6ft 235 pounds
I lifted on and off in college so i'm not a complete noob (played rugby)
max bench in college was 300
max squat was 405
max deadlift was 500

edit: current goal is to get back to college maxes

haven't really had steady access to heavy weights since college though so I'm not close to my college maxes right now.

main goal is to get a lot stronger

I run about 16-20 miles a week right now...may have to cut back


@ sociallychallenged, I'll probably make it into a 2-3 week rotating program, bodybuilding is ok with me although i'm not big on taking anything extra except maybe some protein but I prefer to get what I need from altering my diet.

I'm going to go check out a gym tomorrow so I can find out what my maxes are right now on the core lifts

 

[brikis98]

So, assuming your main goal is to get your bench, squat and deadlift numbers back to your college maxes, you should ideally do a strength training program, not body building. You mentioned that you haven't been lifting consistently for a while, so I'm not sure how much you've regressed from those days, but I'd recommend one of the following:

* If you've regressed to beginner levels - that is, you can add weight to your core lifts just about every workout - consider a beginner program like the one outlined in Starting Strength or Stronglifts 5x5.

* If you're at an intermediate level - that is, you can add weight to your core lifts about once a week (once every ~3 workouts) - consider an intermediate program like Bill Starr 5x5 or The Texas Method.

* If you're at an advanced level - that is, you can add weight to your core lifts only once every few weeks and need to constantly vary volume/intensity/load - consider an advanced program like Bill Starr-Glenn Pendlay 5x5 or a West Side Barbell Routine.

The point is that to make strength gains, you should put all your focus on going heavy on the core compound lifts - squat, deadlift, bench, power clean, OH press, etc. You don't need 200 different exercises and you don't need a ton of isolation work. Those just make a routine complicated, increase the volume (which only adds stress to your CNS), and produce relatively few benefits.

 

[SociallyChallenged]

Originally posted by: brikis98
So, assuming your main goal is to get your bench, squat and deadlift numbers back to your college maxes, you should ideally do a strength training program, not body building. You mentioned that you haven't been lifting consistently for a while, so I'm not sure how much you've regressed from those days, but I'd recommend one of the following:

* If you've regressed to beginner levels - that is, you can add weight to your core lifts just about every workout - consider a beginner program like the one outlined in Starting Strength or Stronglifts 5x5.

* If you're at an intermediate level - that is, you can add weight to your core lifts about once a week (once every ~3 workouts) - consider an intermediate program like Bill Starr 5x5 or The Texas Method.

* If you're at an advanced level - that is, you can add weight to your core lifts only once every few weeks and need to constantly vary volume/intensity/load - consider an advanced program like Bill Starr-Glenn Pendlay 5x5 or a West Side Barbell Routine.

The point is that to make strength gains, you should put all your focus on going heavy on the core compound lifts - squat, deadlift, bench, power clean, OH press, etc. You don't need 200 different exercises and you don't need a ton of isolation work. Those just make a routine complicated, increase the volume (which only adds stress to your CNS), and produce relatively few benefits.

Dlx, if your goals are pure strength, then this is solid advice. Bodybuilding programs are meant more for aesthetics, less for strength (although it's not like you won't get stronger).

 

[dlx22]

is there a reason that most of the 5x5 programs seem to lack intensive arm work outs?
thanks for all the links btw

also i'm not sure how keen I am on doing dead lifts more than once a week. I suppose it could be ok

from looking at the five by five programs i've been doing to many reps

 

[brikis98]

Originally posted by: dlx22
is there a reason that most of the 5x5 programs seem to lack intensive arm work outs?

The biceps and triceps are relatively small muscles and really don't need nearly the amount of stimulation that most people give them. In fact, for most people, the compound exercises - specifically, bench press (triceps), OH press (triceps), dips (triceps), pull-ups/chin-ups (biceps), and rows (biceps) - are plenty. In all seriousness, bicep curls, tricep extensions and the like are just NOT a good use of your time. Having said that, you are encouraged to toss in one or two "assistance" exercises at the END of a workout (ie, AFTER all your compound work). So, if you were really interested and not gassed from all the heavy lifting already, you could add a couple sets of barbell curls at the end of a workout one day per week, some skull crushers another day and some sit-ups at the end of the third day.

Originally posted by: dlx22
also i'm not sure how keen I am on doing dead lifts more than once a week. I suppose it could be ok

Only the beginner programs - which assume you aren't deadlifting much weight - have the deadlift twice a week every other week. All the other programs only have it once a week as the lower back can take a long time to recover.

 

[BeauJangles]

Originally posted by: dlx22
is there a reason that most of the 5x5 programs seem to lack intensive arm work outs?
thanks for all the links btw

also i'm not sure how keen I am on doing dead lifts more than once a week. I suppose it could be ok

from looking at the five by five programs i've been doing to many reps

If you want teh guns, just do some bodybuilding. If you want to be able to squat 405 again ASAP, go with what Brikis recommended.

 

[dlx22]

finally made it to a real gym today

max bench was at 255 for two reps, felt ok but didn't really want to try higher without a spotter

max squat I attempted was 275 for four reps, probably could have gone for 315 but i didn't think i'd be able to get the full range of motion so I didn't attempt it.

max deadlift was 365 for one rep with no grips

overall I was pretty happy as I have not been able to do any of these exercises since may 2007

I'm going to read up on the 5x5 programs and start one of those

I'll post what I decide on

does anyone use a belt when they deadlift or squat? I used to back in college but haven't since

 

[DomS]

Originally posted by: dlx22
finally made it to a real gym today

max bench was at 255 for two reps, felt ok but didn't really want to try higher without a spotter

max squat I attempted was 275 for four reps, probably could have gone for 315 but i didn't think i'd be able to get the full range of motion so I didn't attempt it.

max deadlift was 365 for one rep with no grips

overall I was pretty happy as I have not been able to do any of these exercises since may 2007

I'm going to read up on the 5x5 programs and start one of those

I'll post what I decide on

does anyone use a belt when they deadlift or squat? I used to back in college but haven't since

I'd recommend not using a belt. They actually weaken your lower back and put a massive strain on your abdominal wall. It's ironic, most of the people you see walking around with hernias/back issues from lifting wear belts and never make the connection. Maybe if you're going for a world record or something, but at the weights most of us are pushing around, I'd say no.

 

[brikis98]

Originally posted by: dlx22
does anyone use a belt when they deadlift or squat? I used to back in college but haven't since

In general, you really shouldn't. Instead, it's much more beneficial - and overall safer - to learn to keep your abs and lower back very tight during the exercises. Using a belt consistently will prevent the core from properly developing and actually could increase risk of injury. There are a few exceptions though:

1. If you have a prior back injury you may consider a belt, as long as you understand how to properly use it. Even then, only use it on maximum lifts (ie 1RM) as a safety measure and go belt free the rest of the time to let your core develop.

2. If you do lifting competitions that allow belts, it may let you add a bit to your lifts, in which case you should occasionally practice with one.