It's funny because the main compound movements in Reg Parks 5 x 5 programme are also the main movements in the Jim Stoppani programme that I am following right now.
Therefore it seems that THE exercises to do as a beginner are:
- Bench Press
- Squats
- Rows
- Standing Press
Stoppani has obviously added bicep and tricep work as well as ab work.
So basically my workout started with a set or two of each exercise to warm up. I then added real weight and worked up to the following:
Bench Press worked up to 2 x 5 @ 45kg
Single Arm Bent Over Row 2 x 8 @20kg
Squats 4 x 12 using only 16kg but I focussed on technique making sure that my knees didn't move as appearently I have a habit of moving my knees forward. So technique before weight.
Dumbell Shoulder Press 2 x 10 @ 10kg
Tricep Pushdown 2 x 10 @ 9kg
Dumbell Curl 2 x 7 @ 15kg
Leg Raises 3 x 15
Stop The Press
So I bought my first muscle mag yesterday as well and inside the March edition of Flex magazine, on page 14, is an excellent article by Chris Lund about bulking up. In the article Chris describes both the exercises you should follow as well as the diet.
Anyhow the article is very timely as the main exercises I am doing anyway but he also lists a few different, and better, exercises to do.
So now I might change the Stoppani programme slightly.
I'll keep the Stoppani programme exactly the same on Wednesdays but on Monday and Fridays I will change:
Bent Over Rows to Chin Ups
Barbell Shoulder Press to Seated Dumbell Press
Tricep Pressdown to Dips
Though I might try the new regime tomorrow as I am excited about it.
Amount of Reps
I will also try Chris' recommendation of decreasing reps but adding weight so benchpress might look like:
1 x 15 @ 15kg
1 x 12 @20kg
1 x 10 @25kg
and 12, 10 and 8 for the other exercises. Obviously for the dips and chin ups I'll try to do as many as I can for each set (which probably won't be many!).
Bring on tomorrow!!
Bring on tomorrow!!
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