Starting a new strength training program

[conorvansmack]

I've been doing the exercises from SL 5x5 and SS for a while to learn the techniques. In the past when I worked out, I used a bodybuilding routine since I didn't know any better.

I have a 3 day program mapped out and I'd like to stick with SL 5x5 concepts, but I'd also like to get some input from you guys about eliminating or replacing some movements. I've included replacements for chip/pull ups in case I'm not able to do them to my satisfaction. Unless otherwise noted, all exercises include a warm up set and then sets to get me up to the "work" weight for 5x5. I'd really appreciate advice on how to do this properly (i.e. How many sets, what % of work weight).

Day A - Chest/Biceps
Squats
Dips - 3 x failure
Chin Ups - 3 x failure/Reverse grip pull downs
Bench Press
Curls
Flies

Day B - Shoulders
Squats
Upright Rows
Rear Deltoid - Pec Deck
Pull Ups - 3 x failure/Pull downs
OH Press (barbell)/Arnold Press (dumbells)

Day C - Back/Triceps
Pull Ups - 3x failure
Squats
Rows
Deadlift
Dips - 3 x failure
Cable pushdowns

 

[spamsk8r]

What's the reason for changing from the Stronglifts program? Have your gains stalled? It looks like you've pretty much just added isolation exercises to the core lifts, which are pretty unnecessary unless you are a relatively advanced lifter (i.e. you won't see much gains from doing those exercises unless you're already really strong). If you haven't stalled on the Stronglifts program, but you feel like maybe the load is too great, change the rep range to 3x5. It's just as effective (provided you're comfortable with the lifts) and a bit easier on the body as far as recovery goes.

 

[conorvansmack]

I definitely haven't stalled, but I want to add some thoroughness to the workout. I figure that one or two extra exercises won't lead to overtraining.

The exercises with the slashes mean that those would be interchangeable. I wouldn't do both in the same workout. It's mainly when I'm burned out and only getting one or two reps in pull/chin ups and dips. That way, I can use lower weight in a similar exercise and still get some activity for those muscles.

 

[Unmoosical]

I personally wouldn't do pullups all 3 days. I know I would need more time to recover especially if you're throwing curls in there as well as rows on two days and rear deltoids.

I would leave the SL programs the way it is and if you wanna get a harder workout move up the weight a little faster till you get closer to a stalling points. Perhaps move the weight up by 10 lbs instead of 5lbs for exercises for a week or two.

Also, would you be doing all of those exercises as 5x5s? Again, I think doing all of those exercises 3 days a week would be too much.

Lastly, why do pulldowns if you're doing Pull Ups?

 

[Deeko]

-as was already stated, you're doing a LOT of pullups. Obviously they have a place in back day, and to an extent biceps as well, but you may want to remove that from shoulders.
-You aren't really hitting your lateral deltoids as hard as you could be on your shoulder day, maybe toss in some lateral raises. If you do bent over lateral raises, you'll hit the rear delts as well, so you might be able to replace the pec deck with that.
-I generally prefer to do some sort of tricep extension over pushdowns, they hit more of the muscle. You could always do both. Close grip bench is also a good option here.

As far as how many sets/reps you should do, well, that depends on what you're going for here. Are you still under the 'get bigger, faster' mantra, or are you adding more iso exercises to build more definition?

 

[conorvansmack]

@Deeko - Those are good suggestions. I'll remove the pull ups from the shoulder day and probably replace them and the pec deck (which I really don't like anyway) with lateral raises.

@Unmoosical - I do pull downs when I don't get in very many reps on my 2nd and 3rd sets of pull ups. That way, I could still get some development out of a similar movement.

Except for the body weight exercises, everything would be 5x5 except for deadlifts. Those are 3x5.

 

[Deeko]

Pulldowns aren't a *bad* exercise. I like to alternate. One week I do wide grip pullups and close grip pulldowns, the next week the opposite, the next week both in a superset. Pullups are a "better" exercise, but that doesn't eliminate any value from pulldowns. Different is good. Your body gets complacent if you do the same exact thing over and over and over and over.

 

[conorvansmack]

I agree. The trainer at my gym and I have talked about "muscle confusion" and working the same group of muscles through different movements.

I really like pull ups, but I'm not able to consistently do 3 consecutive sets of more than 7 reps, so pull downs will have to fill in the gap.

 

[Red Dawn]

Originally posted by: conorvansmack
I agree. The trainer at my gym and I have talked about "muscle confusion" and working the same group of muscles through different movements.

Muscle confusion? That's a new one for me. I know of muscle memory but I've never heard of muscle confusion.

 

[conorvansmack]

Right, it's a new one for me too. It's basically a different name for forcing your muscles to adapt constantly to new movements.