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Helpful Replyany recommendations for new routine after stronglifts 5x5?

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kaos_nw
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2009/07/20 22:07:37 (permalink)
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any recommendations for new routine after stronglifts 5x5?

Hey everyone basically ive recently started gym again after a year out, i started strong lifts and its now my 14th week,

I love this programme and have seen some great gains in strength and some in size! anyway my lifts are still going up nearly every week but i feel that its time for a change!

im looking for more of a size routine now as i feel like ive got the strength to lift heavy weights and get some serious mass!
Ideally im looking for a 3 day routine, about a hour a session.

Any ideas?

also would i be better off doing upper/lower?
or P/P/L
or different parts on different days?

and i should aim for 3 sets of 8-12 reps for size right?, and once i can push the weight for 12,12,12 then add some weight?
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kaos_nw
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Re:any recommendations for new routine after stronglifts 5x5? 2009/07/21 11:42:32 (permalink)
any ideas? ive heard HST is real good but cant really get my head around it
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bruce.e
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Re:any recommendations for new routine after stronglifts 5x5? 2009/07/22 12:46:54 (permalink)☄ Helpful
Monday
Legs/upper back


Squats 4x8
Bent over rows 4x8
SLDL 3x8
Shrugs 3x12

Wednesday
Chest/biceps

Flat Bench 4X6
Weighted Dips 3x8
Decline bench 3x8
Flies 3x8
Barbell curls 3x8

Friday
Back/Shoulders/Triceps

Deadlifts 4x6
Weighted Wide grip pull ups 4x8
Seated Shoulder Press 4x6 (although recently i've been doing lower reps, find this is better)
Lat raises 3x8
Skullcrushers 3x8

This is my routine mate, i also do ab work out and grip training on a tuesday, but it's not as long as my other sessions. This routine generally takes me 1hour and 15 minutes. I train with someone else, so that's why it's slightly longer. If i was training alone, wouldn't be longer then an hour, and has really worked for me and my training partner. What's your diet like?
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kaos_nw
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Re:any recommendations for new routine after stronglifts 5x5? 2009/07/22 20:57:11 (permalink)
thanks alot mate, that looks like a good routine, did you gain size more than strength with this one? and have you ever done a 5x5?

my diet varies from day to day, but i keep it as healthy as possible, only hitting 2500 kcal a day atm, as im lean bulking, im gaining well in strength and size so far so dont wanna up it until my gains slow

i get around 170-200g protein a day (min 150) and the rest made up of low gi carbs with very few healthy fats

I dont seem to have a problem with carbs this is why i dont low carb/cycle them or anything!

cheers for your reply mate
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