Which Workout/Rate my Workout

[CtLaxin]

Which of these two workouts should i do and also is there anything that I should add to them

Workout 1
Day Exercise Sets Reps Notes
Monday
Full Squats 5 5 4 progressively heavier sets of 5

Bench Press 5 5 4 progressively heavier sets of 5

Incline DB Press 2 12-20

Wednesday
Light Squats 4 8

Good Mornings 3 8-12

Dips 5 12

Pullups 4 max

Friday
Full Squats 5 5 4 progressively heavier sets of 5

Bent-Over Row 5 5

Incline Bench Press 5 5

Triceps Extensions 2 12-20


Workout 2
Monday-
Bench Press- 5 sets going up to max
Incline dumbbell bench press- 4 sets of 10
Dumbbell Bent-over Row-4 sets of 15 (kneel on bench, pull to side)
Bent Over Rear Deltoid Raises- 3 sets of 15 (edge of bench lean forward, arms out)

Wednesday-
Squats- 5 sets going up to max
Walking Lunges (with dumbbells)- 4 sets of 15
Leg Curl Machine- 4 sets of 10
Heavy dumbbell holds- 3 sets of timed sets

Friday-
Bench Press- 3 sets of max at 95 lbs
Skull crushers- 4 sets of 10 (lay on bench, arms over head and go down to head)
Pull-up- 4 sets of 12
Dumbbell shoulder press- 3 sets of 15
Curls- 3 sets of 10
Situps
Leg Lift

[6ftPOLE-D20]

just to change it up do squats with less weight and do more reps and to finish your workouts do squats until failure

[CtLaxin]

5 5 4 seems like a weird amount of repetitions for squats. I'd suggest going 5 all the way, or going something like 8-5-3. The difference from 5 to 4 reps isn't that substantial.

no its not that its 5 sets of 5 reps with progressively heavier sets

[CtLaxin]

just to change it up do squats with less weight and do more reps and to finish your workouts do squats until failure

in which one workout 1 or 2


they are two different workout and im looking for wihch one to do instead of the other

[infamous]

Work deadlifts into your program. If you want a simple program,however, google "bill star 5x5". It's a 3 day a week program focusing on all compound lifts.

[shiftylax]

Yeah...this IS the bill star 5x5.

If you're looking for advice you need to tell us some of your specific goals and gains.

[CtLaxin]

im looking to just gain weight and strength, the second workout is the skinny b****** one and i picked the things which i could do in the tiny gym at my school

[LiquidMercury16]

that isn't the correct bill starr, at least not the original. The original is all bar bell. That looks like madcow version since it has the accessory movements. I've got a modified bill starr version that helps to develop explosive power which is always great for lax. If you're going to do a workout do the first, and make sure you know the percentages increase each week and the rest time allotted. If you don't get the proper rest time you end up overtraining like crazy on bill starr's 5x5. 5x5 or GVT are both great for weight and strength gains if you're eating enough. I wouldn't waste time with that second workout personally. Eat big, lift big, be big.

[Shaggysham]

do you have free weights and racks at your hs? powerlifting is the best way. Deaflifting, squating, and benching are the 3 major powerlifts.

[laxCCM]

i disagree i think defranco's westside for skinny *******'s program is great, although you should look at it again because i think that that looks like a weird variation....

http://www.defrancostraining.com/articles/articles.htm

[CtLaxin]

i disagree i think defranco's westside for skinny *******'s program is great, although you should look at it again because i think that that looks like a weird variation....

http://www.defrancostraining.com/articles/articles.htm

i just picked one from each section which i had the availibility to use

[LiquidMercury16]

benching, deadlifting, and squatting are limited to powerlifting. Powerlifting is a genre of weightlifting based upon 1 rep maximums and not very concerned about aesthetics and not as much functional strength. I've used it and gotten huge but my joints bothered me a good bit after plenty of powerlifting routines. Lifting that much heavy weight over time gave me mild tendonitis in my elbows. Don't forget to do DE work with your ME.