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From 5x5 -> 4x8 -> What now?

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zaffy
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2009/07/21 22:48:15 (permalink)
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From 5x5 -> 4x8 -> What now?

I am 26 weeks into bulking and am now looking for a new routine. I built up alot of strength and mass on the 5x5 , added to that mass on the 4x8 and am now wondering where to go next.

I dont want to go back to 5x5 and was thinking of a middle ground between the two in a sort of pyramid routine (a wierd pyramid routine).

Example : Bench Press (numbers just for example, i will test it out first to see what feels like a good load).

Warm up : 16 reps light weight + stretching

8 Reps @ 62.5
5 Reps @ 70kg
10 Reps @ 57.5kg
12 Reps @ 55kg


I would split this routine as follows (arms only day due to lagging arms)

Mon :: Chest
Wed :: Back
Fri :: Legs
Sat :: Shoulders / Bi / Tris High Volume work.

Reason i want to do 8 first is to give my muscles a bit more warm up before i hit it with a heavy load.


Or i was thinking to do one of chad waterburys workouts which i have an excel file of. The workouts in this file are :

ABBH I Anti-Bodybuilding Hypertrophy I http://www.t-nation.com/findArticle.do?article=244anti2
ABBH II Anti-Bodybuilding Hypertrophy II http://www.t-nation.com/findArticle.do?article=307hyper2 SFM Strength Focused Mesocycle http://www.t-nation.com/readTopic.do?id=485341
SOB SOB Training
http://www.t-nation.com/readTopic.do?id=561180
TTT Triple Total Training
http://www.t-nation.com/readTopic.do?id=476508
HH Hybrid Hypertrophy
http://www.t-nation.com/readTopic.do?id=580380
WM Waterbury Method
http://www.t-nation.com/readTopic.do?id=534922
TBT Total Body Training
http://www.t-nation.com/readTopic.do?id=508031
QD Quattro Dynamo
http://www.t-nation.com/readTopic.do?id=459216
SC Singles Club
http://www.t-nation.com/readTopic.do?id=459290
BBB Big Boy Basics
http://www.t-nation.com/readTopic.do?id=459533

#1

5 Replies Related Threads

    dempsey
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    Re:From 5x5 -> 4x8 -> What now? 2009/07/22 00:11:49 (permalink)
    One Vince Gironda used.

    Train 4 times a week, Upper/Lower split 

    Monday and Thursday Upper  
    Tuesday and Friday Lower

    10 x 50%
    8 x 75%
    6 x 100%
    15 x 35%

    45 - 60 seconds rest between sets
    #2
    zaffy
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    Re:From 5x5 -> 4x8 -> What now? 2009/07/22 00:58:18 (permalink)
    i have just come off a upper lower split (4x8) so looking for a more traditional routine (chest , back , legs, shoulders).
    #3
    Owen
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    Re:From 5x5 -> 4x8 -> What now? 2009/07/22 11:24:37 (permalink)
    6x100%

    6 reps of your 1 rep max?

    #4
    dempsey
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    Re:From 5x5 -> 4x8 -> What now? 2009/07/22 17:20:40 (permalink)
    Owen

    6x100%

    6 reps of your 1 rep max?


    No, 100% of your 6 rep max.
    #5
    Owen
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    Re:From 5x5 -> 4x8 -> What now? 2009/07/22 17:54:52 (permalink)
    Ah didnt think like that was still early for me.

    #6
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