need ideas for new weightlifting routine/split

[Sakuraba]

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A lifter after my own heart. I keep saying it but one more time won't hurt:

Deads
Squats
Bench

5x5

3 days a week

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I am all for deadlifts and squats, but I think I would be destroyed if I did both 5X5 3 times per week for any length of time.

How long have you been doing this routine? Are you still making gains on it?

[lucas9000]

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To be fair, jake, if he's scared of the clean or clean and jerk, the squat is a much more technical and dangerous lift, and it takes a lot longer to get it down. It's a great exercise, but it sounds like he doesn't want to do lifts that take a lot of technique and is afraid of injury. In that case, the squat's out.

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i am the squat masta.

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I'd definitely stick with the deadlift, though. It's a better exercise than the squat, is easier to do correctly, with a minimum of training, is a full-body movement that will greatly increase overall strength, and will result in the release of growth hormone because of all the stress it puts on the skeletal structure and lots of large muscles and supporting muscles in the core.

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i am also the deadlift masta.

[IronDragon1]

Accept no substitutes

[chisness]

Any recommendations for this:

i'm planning on going every mon-thurs for about an hour after classes at the college gym (is this ok, 4 then 3 off then 4 -- it seemed best to be able to be able to do consistently and not slack at). i'm interested in doing a basic workout consisting of primarily lifting (working all areas) and also whatever else is needed (treadmill, situps, etc.). any suggested plans for this 4 day week?

[jakethebake]

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Jake, care to explain what about my post made no sense? Doing bench 3x a week, DL 3x a week, and squat 3x a week for 5 sets of 80+% 1RM on each rep has SERIOUS ovetraining written all over it unless you're juicing. The body simply can't recover that quickly.

I'm really not trying to start a war here, but you really don't sound like you have any idea what you're talking about. Squats are about 5x easier to learn than most olympic lifts. Back straight, right angle formed with the knees, head up, and steady movements are all squatting takes. Try a clean and jerk and you've got about 15 other things to do to make it a good lift.

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Oh 5x huh? Wow! Boy, I was lifting before you were born. You won't overtrain doing that. Most people should do that kind of routine. The vast majority of people don't need split routines.

[gol4pro]

What are your goals? Different rep ranges give different results for the most part.

generally;

1-5 = best for powerlifting
6-8 = bodybuilding/powerlifting
8-10 = some mass gains but mostly endurance
10-15 = mostly endurance
15+ pretty much worthless except for muscle groups with a high concentration of slow-twitch fibers.

Do you respond best to high or low volume?

Also, going mon, tues, thurs, fri is probably better than 4 days on then 3 days off.

[chisness]

im not really sure how to word my goals properly, i'm not overweight so i guess i want to work on muscle building and should probably also do treadmill/situp stuff?

[jakethebake]

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I am all for deadlifts and squats, but I think I would be destroyed if I did both 5X5 3 times per week for any length of time.

How long have you been doing this routine? Are you still making gains on it?

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I never go to failure so that helps prevent overtraining. I haven't been on this routine for awhile now, but that was just because I got busy. I did it for several years and yea, made good gains. Lately my workout has consisted mostly of a lot of clean and presses for quick workouts.

[Eurotrash]

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5) no cleans, jerks, clean & jerks, etc (not because i don't like them as exercises, but only because i've never been trained in how to do them and they're the kind of exercises that can mess you up if you do them wrong).

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what about a jerk & clean, though?

[Sakuraba]

Thanks. Not going to failure certainly would help.