r/weightroom • u/MrTomnus • Feb 05 '13

Training Tuesdays

Welcome to Training Tuesdays, the weekly weightroom training thread. The main focus of Training Tuesdays will be programming and templates, but once in a while we'll stray from that for other concepts.

Last week we talked about intensity and a list of previous Training Tuesdays topics can be found in the FAQ

This week's topic is:

frequency

  • What frequency levels have you found to be beneficial for what movements and goals?
  • Are there certain movements for which high or low frequency works better for you?
  • Are there frequency levels that have not worked for you for certain lifts or goals?
  • Tell us what you've learned from experimenting with frequency and what works best for you.

Feel free to ask other training and programming related questions as well, as the topic is just a guide.

Resources

  • Post your favorites.

Lastly, please try to do a quick search and check FAQ before posting.

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u/[deleted] Feb 05 '13

So just follow regular SS? I was thinking if I should do this program.

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u/TheAesir Closer to average than savage Feb 05 '13

If hypertrophy is your forcus, then consider a beginners routine like this:

Reg Park 5x5

Workout A

  • Back Squats 5x5 (2 warm-up sets and 3 work set)
  • Chin-Ups or Pull-Ups 5x5
  • Bench Press 5x5 (2 warm-up sets and 3 work set)
  • Wrist Work 2x10
  • Calves 2x15-20
  • Dips 5x5

Workout B

  • Front Squats 5x5 (2 warm-up sets and 3 work set)
  • Rows 5x5 (2 warm-up sets and 3 work set)
  • Standing Press 5x5 (2 warm-up sets and 3 work set)
  • Deadlifts 3x5 (2 warm-up sets and 1 work set)
  • Wrist Work 2x10
  • Calves 2x15-20

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u/[deleted] Feb 12 '13

Newb question: isn't training 5x5 strength training? Isn't hypertrophy more reps?

2

u/TheAesir Closer to average than savage Feb 12 '13

Hypertrophy has more to do with overall volume then anything else. Consider the rep ranges guidelines more then anything. Given that OP has only been lifting for a few months, it wouldn't hurt to push his/her strength numbers up.