|10-05-2012, 02:31 AM||#1|
Join Date: Oct 2012
New strength/muscle building routine
Just going to start a new routine after a 3 month lay off. Wanting to build some size and strength so have outlined a simple 3 day a week routine. Keeping only to mass building exercises.
Chins or Pulldowns
Bent Over Rows
Each exercise will be for 5 sets of 12,10,8,8,8 reps except for calves do 5 sets of 10-15 reps. Pyramid up on the first two sets then stay at the same weight for the remaining three sets. Take only the 3 work sets to near failure.
Any advice would be appreciated.
|10-05-2012, 07:23 AM||#2|
Bigger, Stronger, BAMA!
Join Date: Nov 2010
Location: Virginia Beach, VA
Training Exp: 5
Training Type: ARGH!!!
Fav Exercise: Squats
Fav Supp: Deadlifts
Note, this is only my opinion. The routine doesn't build the mass, the person builds the mass. 80% of the equation is two factors, eating and sleeping. That said, for a three day routine I favor a fullbody or push/pull/legs routine. You essentially have a push/pull/legs routine set up. Good start. I am not a fan of your rep scheme, but that is just me. If you work hard in the gym, eat big in the kitchen and get enough sleep, you should put on some mass.
David, Husband, Father, Pastor
(Yasen Miroslav Zavadil)
Meet Maxes: Gym Maxes:
Squat 308 315
Bench 176 185 This WILL change!
Deadlift 408 375
Shooting for a 1000+ total for next meet, spring/summer 2015. (see quote below)
"If there is nothing you can improve on, your standards are too low!" - BAMA Strength Coach Scott Cochran
1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
|10-05-2012, 09:45 AM||#3|
Bearded Beast of Duloc
Join Date: Jul 2009
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Welcome to the forum.
I've used a program like this. It certainly can work. Depending on your level you might be better off with an upper/lower split, or something like that. But without knowing more, I'll just post general thoughts.
My main advice is to define a progression scheme going in. You could use the same weight for your 3 working sets, and when you can hit 12 reps with the first set, add weight the next time in the gym. There are many ways to progress. This is merely one option.
My second piece of advice it make sure you have a defined eating plan, or wise eating parameters. Far too many trainees fail by thinking they are eating enough, or eating "healthy", etc.
Destroy That Which Destroys You
"Let bravery be thy choice, but not bravado."
Last edited by BendtheBar; 10-05-2012 at 09:47 AM.
|10-05-2012, 03:30 PM||#4|
Join Date: Oct 2012
Thanks for the advice and have done some tweaking to the program. Here's the revised routine which will be a 1 on/1 off cycle.
Workout 1- Chest/Back/Shoulders
Side Raises or Upright rows
2-3 sets of 8-12 reps for each exercise except for calves which will be done for 10-15 reps. Sets taken to near failure.
As for diet, I stick to a moderately high protein (1g per pound of lean bodyweight) moderately low carb (1g or lower per pound of bodyweight) and fats are at least at 20 %.
|building, routine, strength or muscle|
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