Does anyone have a good 5-day routine?

[halik]

Hey guys,
I'm looking for a new routine for 5 days and 2 days of rest. Compound movements and advanced exercises welcome. I tend to do springs in the morning for cardio.

I'm 6ft and 170-175 lbs and at the peak I was doing 210lbs slight incline dumbbells and 140lb scull crushers... but I haven't really worked out since february.

 

[KoolDrew]

Goals?

 

[halik]

Originally posted by: KoolDrew
Goals?

strength... gotta gain some muscle mass pic

6-8 reps max in a set

 

[KoolDrew]

While size usually comes with strength, is your goal more hypertrophy (increasing muscle mass and just looking better) or increasing strength on your squat, bench, and deadlift? Either way, I wouldn't suggest a 5-day split. Max would be four consisting of upper/lower days. You could also do a 3x a week full body routine. While both are similar goals (you will have to put weight on the bar over time to gain muscle mass), they can be quite different as well. If your goal is only strength you may only work up to 3-5 reps on the compound lifts.

Judging by the fact you said "6-8 reps max in a set" you'd rather put emphasis on increasing strength on the compound movements and not so much into isolation movements. Do you want the whole routine based on increasing a few lifts and only use assistance movements when it will help get you stronger in other lifts? Or would you prefer getting stronger in the low rep range on the compounds, but do higher rep isolation work aimed at hypertrophy as well?

Just some things to think about. Think about what your goal really is and what you'd enjoy more and build a routine based around that.

 

[halik]

Originally posted by: KoolDrew
While size usually comes with strength, is your goal more hypertrophy (increasing muscle mass and just looking better) or increasing strength on your squat, bench, and deadlift? Either way, I wouldn't suggest a 5-day split. Max would be four consisting of upper/lower days. You could also do a 3x a week full body routine. While both are similar goals (you will have to put weight on the bar over time to gain muscle mass), they can be quite different as well. If your goal is only strength you may only work up to 3-5 reps on the compound lifts.

Judging by the fact you said "6-8 reps max in a set" you'd rather put emphasis on increasing strength on the compound movements and not so much into isolation movements. Do you want the whole routine based on increasing a few lifts and only use assistance movements when it will help get you stronger in other lifts? Or would you prefer getting stronger in the low rep range on the compounds, but do higher rep isolation work aimed at hypertrophy as well?

Just some things to think about. Think about what your goal really is and what you'd enjoy more and build a routine based around that.

Well I've been using the HIT methodology for the past 6months or so with good success (gained some 10bs of muscle) and that was mostly based on compound exercises.

Something like this look interesting:Text

 

[gramboh]

Originally posted by: halik

Originally posted by: KoolDrew
Goals?

strength... gotta gain some muscle mass pic

6-8 reps max in a set

You haven't touched weights since Feb? Damn, you must have good genes/diet. No recommendation on the program as I am not familiar with 4 day upper/lower splits.

 

[KoolDrew]

Something like this look interesting:Text

Going to failure all the time is never a good idea. You are not advanced, and that routine is not very well balanced at all. Check out Westside for Skinny Bastards, Bill Starr 5x5, or Lyle McDonalds Bulking routine. There's plenty of solid lifting routines.

 

[jiggahertz]

Originally posted by: halik

Originally posted by: KoolDrew
While size usually comes with strength, is your goal more hypertrophy (increasing muscle mass and just looking better) or increasing strength on your squat, bench, and deadlift? Either way, I wouldn't suggest a 5-day split. Max would be four consisting of upper/lower days. You could also do a 3x a week full body routine. While both are similar goals (you will have to put weight on the bar over time to gain muscle mass), they can be quite different as well. If your goal is only strength you may only work up to 3-5 reps on the compound lifts.

Judging by the fact you said "6-8 reps max in a set" you'd rather put emphasis on increasing strength on the compound movements and not so much into isolation movements. Do you want the whole routine based on increasing a few lifts and only use assistance movements when it will help get you stronger in other lifts? Or would you prefer getting stronger in the low rep range on the compounds, but do higher rep isolation work aimed at hypertrophy as well?

Just some things to think about. Think about what your goal really is and what you'd enjoy more and build a routine based around that.

Well I've been using the HIT methodology for the past 6months or so with good success (gained some 10bs of muscle) and that was mostly based on compound exercises.

Something like this look interesting:Text

They ripped off exrx.net's fancy 80's gifs.