Critique This Program:

Criticisms:

1. No real plan for progressive overload. For me, this is a complete nonstarter.
2. A lot of exercise variety for reasons I'm not clear on.
3. I'm not a fan of once a week per bodypart routines.

It seems very bodybuilding based, but I do like that it has deadlifts and squats. Personally, I'd pare down the exercises and move to a 2x frequency for body part.

You definintely need a progressive overload concept.

quote:

---

Would you recommend the 5x5 program supplemented with a few auxiliary lifts (calf raises, curls/tricep work)? I've been considering trying that instead.

---

Depends on where you are. A true intermediate, IMO, isn't about how long you've been lifting, but whether you're still capable of linear progress.

If you are, yeah, I'd definitely think 5x5 is superior. It has progressions and is built to get you faster, stronger.

If not, you might want to look into Texas Method or another truer intermediate program. TM drops the progressive overload bar from every workout to every week.

I'm in pretty average shape, just want to be stronger and have a more athletic-looking physique. I lifted throughout high school (played baseball) but was always very weak. Didn't pick up a weight in college but lifted briefly during grad school. Have only recently decided to take it seriously.

5'11", 182 lbs., 27 years old

Bench 205

Not sure of squat max because have only recently stopped being a pussy and begun squatting again. I could rep 225 six or seven times I believe. I'm weak in the lower half and have chicken legs.

I eat healthy but I don't think I eat enough to put on a bunch of mass. I have 50g from protein shakes per day. I have Kashi plant-based protein cereal for breakfast with 0% milk, plus an apple. I often skip lunch (big error I know) and consume most of my calories after evening workout. Usually pan-seared chicken, greens, and rice for dinner. I know I need to start tracking macros in order for you to properly advise me. I will begin doing that tomorrow. What's a good app for that?

I'll address more the workout programming.

If you only recently started squatting, a 5x5 or other linear program like Greyskull or Candito Linear is the right choice.

If you've been benching more than squatting, the only issue you'll see is you'll plateau faster in bench than squat. So long as you plan for that, linear is the right way to go.

I'd recommend looking at Greyskull, Candito and the 5x5 variant you like. As long as you have a legit 5x5 variant, those will all achive your strength/mass goals.

Nutritionally, 777 knows his stuff, so I won't touch that.

Thanks for the advice, Bayou. I decided to start the Stronglifts 5x5 program yesterday. Yesterday I did squat (175), bench (145), and barbell row (95). Started light on the row because I've never done that exercise before and want to get the form down. Do y'all start each rep with the bar on the ground, or get to a stationary back position and just pull with the elbows for each rep? I did the latter.

I'll go up 5 lbs. each workout unless y'all recommend differently. My plan is to implement isolation exercises for biceps, triceps, and calves as needed.

quote:

---

Do y'all start each rep with the bar on the ground, or get to a stationary back position and just pull with the elbows for each rep? I did the latter. 

---

Depends. Both are valid. Bar on ground is a Pendlay row. Pendlay rows will limit the weight you can use.

Stationary back is fine and allows for more weight and faster progressions. I'd use whichever feels more comfortable.

quote:

---

I'll go up 5 lbs. each workout unless y'all recommend differently.

---

That's a solid, standard progression. The only other piece of advice I'd have is plan for a strategy to employ if you stall early.

If I don't plan for a stall until I hit it, I wind up doing something stupid. A common approach is a deload week and resetting at 10 LB below your previous level.

My legs--specifically lower quads--are sore as frick today from squatting Tuesday. I can barely sit down to take a shite. Should I skip squat today and resume those Saturday or should I just go super light on squat today?

That's what I needed to hear. I'll stop being a little bitch.

quote:

---

3. I'm not a fan of once a week per bodypart routines.

---

My favorite: Destroy the BP and rest.

I would always go:

D1: Chest
D2: Back
D3: Shoulders
D4: Biceps
D5: Triceps
D6: Legs
D7: Rest

quote:

---

I'm really glad I took y'all's advice and squatted my scheduled weight. First few reps were tough but one I got the blood flowing it was way better. Got in all my reps. 

---

Nice, way to go for it!

One other recovery thing, if you have access to a exercise bike, 8-10 minutes of light biking the day after squats helps cycle through the soreness much faster.