Sponsored by: BodyActive-Online - the best internet store for advice, service, and price on bodybuilding supplements

 Suggestions for improving my current strength / mass routine


Author Message
Jazz

  • Total Posts : 2785
  • Reward points : 8085
  • Joined: 15/12/2002
  • Location: United kingdom
  • Status: offline
  • Read my TROG
Suggestions for improving my current strength / mass routine 16 January 2012 00:40 (permalink)
My Current Routine is the following.....
 
Goals : strength and some mass
 
Day 01
A1 Squat 5x5
A2 Bench 5x5
Row 5x10
Seated Pin Press 5x10
 
Day 02
BB Incline Press 5x5
Incline Dumbbell Row (1 arm) 5x10
Barbell Step Up 3x10
Fat Gripz Barbell Holds 3 x max time
Fat Gripz Overhand Bar Hangs
 
Day 03
One Arm Overhead Press 5x10
Sumo DL 5x5
Gripz Pull-Up (25 reps)
One Arm Floor Press 5x10
 
After week 4 deload by dropping  5x5 -3x3 and 5x10-5x5
add weight from weeks 6-8
 
Now I've done two cycles of this routine with slight variation in exercises each time.  I quite like the simplicity of it (not working with percentages).  Just not sure where to go from there ?
 
Might change the exercises again but keep the format.  Bench is the lift I most want to improve, so want to keep high back and triceps volume.  Considering adding some speed work but not sure where.  Grip I also need work on....
 
Thanks
 
Jazz
 
<message edited by Jazz on 16 January 2012 00:42>
 
#1
    BodyActive-Online BodyActive-Online - the best internet store for advice, service, and price on bodybuilding supplements
    danchubbz

    • Total Posts : 4126
    • Reward points : 5132
    • Joined: 12/01/2007
    • Status: offline
    • Read my TROG
    Re:Suggestions for improving my current strength / mass routine 16 January 2012 08:21 (permalink)
    Have u considered rotating your sessions with light (3x12), medium (4x8) and heavy (5x5).
     
    ATM i'm doing this with an A and B routine so the same session comes around every 6 sessions.
     
    for example,
     
    A - light
    B - Medium
    A - Heavy
    B - Light
    A - medium
    B - Heavy
     
    The rouine's are,
     
    A
    squats
    bench
    rows
     
    B
    Deadlifts
    OHP
    Pull ups
    Dips 
     
    #2
      Jazz

      • Total Posts : 2785
      • Reward points : 8085
      • Joined: 15/12/2002
      • Location: United kingdom
      • Status: offline
      • Read my TROG
      Re:Suggestions for improving my current strength / mass routine 16 January 2012 20:13 (permalink)
      I've done a similar routine but instead of rotating the sessions I stuck with each rep range for a month then changed the days around.  I find that I need to stick with a rep range for a few weeks before I change it.  Since it often takes a couple of weeks to select the right weight for that rep range....
       
      Do you add any other exercises or just the compounds ?  I've done pretty much the same exercises as yourself for a while.  I think it's a great template...
       
      #3
        danchubbz

        • Total Posts : 4126
        • Reward points : 5132
        • Joined: 12/01/2007
        • Status: offline
        • Read my TROG
        Re:Suggestions for improving my current strength / mass routine 17 January 2012 14:15 (permalink)
        yeah I add the odd isolation when I see fit, usually in light days when my body'a less battered!
         
        #4
          i like poached eggs

          • Total Posts : 1164
          • Reward points : 1276
          • Joined: 11/03/2011
          • Status: offline
          • Read my TROG
          Re:Suggestions for improving my current strength / mass routine 17 January 2012 17:35 (permalink)
          If strength is your primary goal have a look at;
           
          Stronglifts 5x5
          Starting Strength
           
          Both focus on compounds and continuous progression, both work very well.
           
          "Never miss a good opportunity to shut the f**k up"
           
          #5
            Jazz

            • Total Posts : 2785
            • Reward points : 8085
            • Joined: 15/12/2002
            • Location: United kingdom
            • Status: offline
            • Read my TROG
            Re:Suggestions for improving my current strength / mass routine 17 January 2012 19:52 (permalink)
            I've done several cycles of Stronglifts Advanced.  It was good but squating 3x plays havoc with my joints.  Starting strength I guess is similar.  I have the book at home so I'll have a reread :)
             
            #6
              Share/Bookmark


              Optimizing Your Muscle Growth and Fat Loss with Protein Pulse Feeding
              Jump to:

              Current active users

              There are 0 members and 1 guests.

              Icon Legend and Permission

              • New Messages
              • No New Messages
              • Hot Topic w/ New Messages
              • Hot Topic w/o New Messages
              • Locked w/ New Messages
              • Locked w/o New Messages
              • Read Message
              • Post New Thread
              • Reply to message
              • Post New Poll
              • Submit Vote
              • Post reward post
              • Delete my own posts
              • Delete my own threads
              • Rate post

              2000-2012 ASPPlayground.NET Forum Version 3.9
              Go To Top Of Page