Comments on: A 3×5 Approach to Strength Training

By: Steve

Steve — Tue, 23 Feb 2010 16:41:39 +0000

Are you looking for confirmation of your routine? It looks OK to me, although I might prefer more lower body and less upper body.

By: David M

David M — Tue, 23 Feb 2010 05:19:31 +0000

hey steve ive been training for the last 2 months after a long break and im trying to induce hypertrophy as well as get back some of my strength. i like the 4x(5-7) approach for the big compound lifts. ive been switching up my routine and trying to get something i can stay consistent with. i will be lifting 3-4 days a week, 4 being the max. im trying to create a solid program that will feel right.

monday – chest (12 sets) core 4-6 sets ( russian ball twists w/ 25 lb plate + bicycle maneuver or planks)
tuesday – back (12 sets) bi-ceps (usually fail after 6-8 sets)
wednesday – off
thursday – legs (deadlifts, squats, standing calf raises, lunges) core 4-6 sets
friday – tri’s (10-12 sets) shoulders (10-12 sets)

sometimes ill throw an extra day of core in there. my muscular endurance still isnt quite there, my arms often give out when i train them after i do the larger muscle groups ( biceps after a back day or triceps after a chest day)

By: Steve

Steve — Mon, 04 Jan 2010 15:29:41 +0000

John: Your wife should do fine with 3×5 but if she prefers 3×7 then that would be OK too.

By: John

John — Fri, 01 Jan 2010 13:50:24 +0000

Steve: My question is if this program is good for women. My wife and I completed the Generic Total Body Routine, and as the article suggested, I modified her reps on the 5×5 sets to 4×7. Does that apply here? Thanks!

By: Steve

Steve — Mon, 09 Nov 2009 16:01:56 +0000

Brandon: You should drink your post workout shake within 20 minutes after exercise and don’t eat again for at least 30 minutes.

By: brandon

brandon — Sat, 07 Nov 2009 18:01:54 +0000

steve i was wondering i am taking a post work out supplement right now dark matter any ways a lot of post work out supplements say to take that right after your work out before anything else and dont eat or take a protein shake for an hour. what do you think should i wait that long? love your site

By: Steve

Steve — Fri, 25 Sep 2009 14:13:26 +0000

Chris: it is a good mass gain workout. In order to gain weight you need to eat some serious food. If your target weight is 170 you should definitely eat 170 grams of protein a day. After that, make sure you get several hundred grams of complex carbs each day, get plenty of healthy fats, and make sure to drink your post-workout shake within 20 minutes of lifting. Get a good amount of sleep every night too… like 7-8 hours.

By: Chris

Chris — Fri, 25 Sep 2009 06:59:48 +0000

Hey Steve, just wanted to say that I really appreciate all the info on your site. I recently started this work out and it has been going pretty good, my one question is whether or not this would be the best routine for putting on mass. I am currently 6′0″ 150lbs and trying to put on 10-20lbs over the next year or so. Just wondering if this is what you would recommend to accomplish this. Thanks for any feedback.

By: Vann

Vann — Thu, 24 Sep 2009 04:21:39 +0000

I have a few questions…

1) My workout I do now is

Monday- Chest n Back
Tues- Tris, bis, n shoulders
Wed- Legs
Thurs- Chest n Back
Friday- Tris, bis, n shoulders

I do about 4 sets on each bodypart on those days, example ill do 8 total exercises on Monday. I also superset these too.

( 1st question is, Do you think im doing too much, like overworking my body and should i change my workout )

( 2nd question is , when im supersetting should i example do a set of incline dumbell chest n then right to a back exercise set )

Thanks

By: Steve

Steve — Wed, 16 Sep 2009 15:14:16 +0000

Sounds like fun Phil! Swap away.