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Old 08-21-2011, 06:20 AM   #1
MadeInScotland
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Default Opinions of some routines?

Hello, I've made some progress last year on an ABA BAB upper/lower three times a week set up with moderate volume but the size were gains good and the strength gains poor for my size.

I'm considering going to a lower volume routine as I found a couple of years ago that I gained strength well on low volume but size gains were minimal.

Well now I've got some size I think it might be wise to change to a routine that's geared more to strength gains.

I've come up with 2 different ideas. One is a John Christy inspired routine and the other is a spin off from the volume routine I did well on for size and the old routine that I did for strength.

I'm a natural trainee by the way. 35 years old.

I was interested in bodybuilding for years but read all the wrong stuff. Since mingling with powerlifters and powerbuilders i've made much more progress.

The first idea is this one which is one I came up with after reading some John Christy info and his book.

WEDNESDAY

TRAP BAR DEADLIFTS 1X3 (10X3) Ramped up to 1 top set.
PRESS BEHIND NECK 2X5 (5X5) 2 top sets
EZ BAR CURLS 2X5 (5X5)
ONE ARM DB ROWS 1X8
SEATED CALF RAISES 20,16,12
SIDE BENDS 1X10 (3X10)
WRIST CURL 1X20
SHOULDER HORN 2X20

30 SETS - ONLY 11 WORK SETS





SUNDAY

BENCH PRESS 2X5 (5X5)
CHINS 2X5 (5X5)
BOX SQUATS 1X3 (10X3)
FRONT SQUATS 1X5 (3X5)
ABS 1X10 (3X10)
ONE LEG DB CALF RAISES 1X10
REVERSE WRIST CURL 1X20
SHOULDER HORN 2X20

30 SETS - ONLY 9 WORK SETS

------------------------------------------------------------------

The next idea is a 3 day a week full body with strength gains in mind.

TUESDAY

BENCH PRESS 5X3(1X3)
CHINS 5X5 STRAIGHT
FRONT SQUATS 3X8(1X8)
SIDE BENDS 3X10(1X10)
DB CALF RAISES 3X10(1X10)
SHOULDER HORN 2X20

21 SETS - 11 WORK SETS



THURSDAY

TRAP BAR DEADLIFTS 4X3, 1X5
PRESS BEHIND NECK 5X5(3X5)
EZ CURLS 4X5(2X5)
INCLINE BENCH PRESS 3X10(1X10)
ONE DB ROWS 3X8(1X8)
BACK EXTENSIONS 2X10

22 SETS - 10 WORK SETS




SUNDAY

BOX SQUATS 10X3(1X3)
BENCH PRESS 10,8,6
CHINS 3X5 STRAIGHT
INCLINE SIT UPS 3X30
SEATED CALF 20,16,12
SHOULDER HORN 2X20

24 SETS - 15 WORK SETS

------------------------------------------------------------------------

I'm Normal gainer(as John Christy rightfully points out we all have strengths and weaknesses). I've not got thick wrists and ankles but my shoulders are broad and my back is my best bodypart and responds well to volume so I kept some more volume in there for the back. Long torso, short arms not so good at deadlifts but that should mean bench should be a good lift for me.

My best lifts are not that great! especially for my weight... Squat 150KGx1, Bench 120KGx1, conventional deadlift 160KHx1, trap bar deadlift 172KGx3. I came from a bodybuilding mindset and had to try to unlearn a lot of it.

My bodyweight used to fluctuate around 215lb but now it is usually around 230lb. I'm 6ft tall.

Do you guys feel these routines are doable and could work?

The second one is more frequent but as there's only one work set on most I thought it might be practical for a natural trainer to train frequently but with a low volume that I can recover from.

I train in a home gym and I was intending to add weight fast for a period then turn to microloading after that.

I drink a lot of milk too.

Any suggestions would be appreciated. Thanks.
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