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Old 09-11-2013, 02:37 PM   #11
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Dont overcomplicate things. Heres a basic routine that you could use for a long time.

Get both sets at the same reps then add weight next week. Example, Squat 185 2x5 then go 195 next week and stay with it until you get 2x5.

Monday
Squat, 3 warm-up sets, then 2x5

Good Mornings 2 x 8-10

Leg Press 2 x 8-10

Leg Curls 4 x 8-10

Sit-ups 3 sets

Wed
Bench, 3 warm-up sets, then 2x5

Close Grip Bench 2 x 8-10

Incline 2 x 8-10

Triceps Extensions 4 x 10

Rear Delts 3 x 12

Fri
Deadlift – Warm-up, then 1x5

Bent over Rows 4 x 8

Shrugs 2 x 8-12

Hammer Curls 4 x 10

Sit-ups
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Old 09-11-2013, 04:18 PM   #12
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The above routine looks interesting. I find it hard to imagine that I'm not eating enough. 4000 calories is the minimum I get daily, often closer to 4500. It would be hard to add more without resorting to sugary foods, which I usually avoid. I'm sure I would make progress on 531, but I'm trying to reach my goals before slowing down. I've read about many who have gotten much further than me on SL, so I'm frustrated.

Where I can look over the BIG program mentioned?
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Old 09-11-2013, 05:17 PM   #13
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5/3/1 or doug hepburns A routine if your working towards big 4 lifts.
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Old 09-11-2013, 05:22 PM   #14
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has your weight been going up week over week, month over month?

if you stalled (ie. could only get 3 reps on last set instead of 5), did you drop the weight back 20% and work your way back up?

You should be able to ride a program like that for years and years. Sure it is sort of boring, but it will get you big and strong. give it time.
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Old 09-12-2013, 06:42 AM   #15
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If you arent progressing in the gym then look at 4 things.
1.Programming-Your program doesnt work

2.Nutrition-Your not eating enough to support the demands you are making on your body so it can grow.

3.Rest-Your not resting enough to recover. Lack of sleep, stress in your life,etc.

4.Effort-Your not putting in the effort required to progress. This could also be due to motivation.

If your not progressing analyze these four factors and you will usually find your answer. If its a couple of bad workouts its usually not the programming but one of the other three. If your well rested, fed, and fired up to train and you cant progress for weeks then maybe look at number one.

Lastly, you will make gains on a program like Korte or Sheiko but its not optimal or necessary. Your at a point where you can add a rep or 5 pounds on at least a weekly basis. The longer programs are designed for a more advanced athlete who needs to take months in hopes to see a 10 pound increase.

I would stay with SS and your goal is to add at least one rep per workout. Got 225 for 1x5, 1x4, and 1x3 the last workout? You have to at least go 225 for 5,5,3. Once you have made your 3x5 then add 5 pounds and go again. If you can do more do it but one rep at a time is progress, and will end up in huge gains over a long span of time.
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Old 09-13-2013, 05:06 PM   #16
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I'm going to try bumping calories up to 5000, and switching to 531 using the BBB template, alternating squats/DL and press/bench so that I get more frequency and plenty of reps for form. I'll add in 2-3 assistance each day after the primary lifts are done since I'd like to try more volume than Stronglifts had, I'll cut back if that seems too much when stacked with BBB. I may skip the 4th deload week but I'll make that call after going through the first cycle and seeing how I feel. Thanks guys!
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