|
2008/08/14, 06:55 PM
So i have been thinking a little and reading alot of articles and other forums, i am starting to wonder if i am going by this training the wrong way , i am sort of starting to think that i should of started to strengh train before trying to bulk up , it does make sense to me , getting stronger first then getting bigger , correct me if i am wrong , if someone could clear this up for me it would be great ,sort of like having to hit a certain group of numbers first to really get solid results , i:e bench squat and dead, tomorrow is the last day of my program , i am taking a week off and trying to decide what to start with when coming back from the week off. There are only so many answers i can gt from other post , thats why i am asking this now .
Thanks
-Nicholas
|
|
|
|
2008/08/14, 09:06 PM
What is your main goal?
|
|
2008/08/15, 01:14 AM
I would suggest a 5x5 program and tweak it to your needs and once your happy with your strength levels you can decide from that point if you want to do a split routine to get more defined.
This is my current week:
Monday
Platform Plate Loaded Front Squats Wide Stance
5x275
5x344
5x413
5x481
5x550
Flat Bench
5x110
5x138
5x165
5x193
5x220
High Hammer Rows
5x120
5x150
5x180
5x210
5x240
Assistance:
3 x 8 Weighted Chinups
3 x 12 Seated Calves
3 x Weighted Abs
3 x Weighted Obliques
Wednesday
Platform Plate Loaded Front Squats Close Stance
5x275
5x344
5x413
5x413
Arnolds
5x40
5x45
5x55
5x60
Deadlifts
5x200
5x240
5x280
5x320
Assistance:
3 x Failure Pullups
3 x 8 Shrugs
3 x 8 Face Pulls
Platform Plate Loaded Front Squats Wide Stance
5x275
5x344
5x413
5x481
3x564
8x413
Flat Bench
5x110
5x138
5x165
5x193
3x226
8x165
High Hammer Rows
5x120
5x150
5x180
5x210
3x246
8x180
Assistance:
3 x 8 Close Grip Bench
3 x 8 Triceps Extensions
3 x Abs
3 x Obliques
--------------
Knock-Um Down & Keep-Um Down!
|
|
2008/08/15, 04:32 PM
My main goal is to bulk up with the least fat possible , so a very clean diet is what i am doing , its still needs a little tweaking but im on my way with that , i took a look at the scivation group and they look like they got some good workouts ,the tri-phase system, i think i should be doing more of a 4 day split , doing each muscle twice a week to obtain better results, from what i have read , and save the 2 muscle groups per session for more advanced periods of time .
|
