Adding muscle

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  • JoeyC07
    JoeyC07 Posts: 42
    I have normally run a 5 day split focusing on 1 body part per day w/ the exception of adding tri's to chest and bi's to back. Then bi's and tri's on their own day as well. I do this for two months and then for a month I do everything 2x a week..ex. legs and back and bi's chest shoulders trii's then off and repeat. I would think that the level of intensity the individual works out at could make a difference in overtraining as well. Always looking to mix it up a little, I havent been getting sore from my workouts lately, time for a change I think.

    Soreness is not a measure of a good workout, I am never sore and and am still making weekly strength gains. I am not a fan of body part splits because you can get a more efficient and effective workout doing full body routines 3x per week using compound muscle exercises. Additionally, I don't support the monthly "change it up" ADD that most litters have. I used StrongLifts 5x5 for about 9+ months and made strength gains every workout. I will likewise by on Madcow 5x5 for about 3-6 months before switching to Wendler's 5/3/1 which I will be on for at least a year. Find a good strength program (not  a bodybuilding program) like any of the ones I mentioned and you will build muscle mass and not need to switch for a while. 

    Also note that I already know what weights, sets, and reps I will be performing (theoretically) through Madcow and 5/3/1. You can't have that kind of plan and progress by changing your routine constantly

    what does your typical workout look like? you don't do any support exercises?
  • JoeyC07
    JoeyC07 Posts: 42
    well like I said I mix it up a lot..but for example today I did Shoulders and it looked like this..

    Seated Military Press 1 warm up 95lbs x 15
    4 working sets 10x135, 8x155, 6x175, 5x185
    seated dumbell arnold press 4sets 8x45, 8x55, 6x60, 6x70
    front db raises 4sets 12x20, 12x20, 8x30, 8x30
    laterall raises same as front
    shrugs 225x12, 245x8

    You guys have me thinking ive been spinning my wheels..lol
  • End6ame
    End6ame Posts: 903
    well like I said I mix it up a lot..but for example today I did Shoulders and it looked like this..

    Seated Military Press 1 warm up 95lbs x 15
    4 working sets 10x135, 8x155, 6x175, 5x185
    seated dumbell arnold press 4sets 8x45, 8x55, 6x60, 6x70
    front db raises 4sets 12x20, 12x20, 8x30, 8x30
    laterall raises same as front
    shrugs 225x12, 245x8

    You guys have me thinking ive been spinning my wheels..lol

    No worries man, I used to do a bunch of splits too and got nowhere fast. Then I found StrongLifts and have never looked back. 

    What are your current squat, bench and deadlift at?
  • JoeyC07
    JoeyC07 Posts: 42
    well like I said I mix it up a lot..but for example today I did Shoulders and it looked like this..

    Seated Military Press 1 warm up 95lbs x 15
    4 working sets 10x135, 8x155, 6x175, 5x185
    seated dumbell arnold press 4sets 8x45, 8x55, 6x60, 6x70
    front db raises 4sets 12x20, 12x20, 8x30, 8x30
    laterall raises same as front
    shrugs 225x12, 245x8

    You guys have me thinking ive been spinning my wheels..lol

    No worries man, I used to do a bunch of splits too and got nowhere fast. Then I found StrongLifts and have never looked back. 

    What are your current squat, bench and deadlift at?

    Im doing some research on the programs you mentioned..Right now my bench is about 305, squat about 315, same for dead lift. I say about because normally I lift alone and to be honest some days I feel like I can go heavier esp w/ squats or dead lifts but im fearfull of injury. I workout early a.m. and a lot of the time im the only one in the gym lifting maybe a few people doing cardio.
  • hroush
    hroush Posts: 2,073 Member
    Im doing some research on the programs you mentioned..Right now my bench is about 305, squat about 315, same for dead lift. I say about because normally I lift alone and to be honest some days I feel like I can go heavier esp w/ squats or dead lifts but im fearfull of injury. I workout early a.m. and a lot of the time im the only one in the gym lifting maybe a few people doing cardio.

    Watch the videos on stronglifts and read the "how to ..." pages. I was nervous about doing deadlift because I had never done it before, but now it's my favorite thing to do. Two weeks ago a guy in my gym actually praised me for my great form! Practice failing for squats with an empty bar, huge confidence builder when you know how to do it right. You do the lifts correctly, not only will you probably not injure yourself (things do happen), but you'll build up some much needed strength in key areas to help prevent injury.
  • End6ame
    End6ame Posts: 903
    well like I said I mix it up a lot..but for example today I did Shoulders and it looked like this..

    Seated Military Press 1 warm up 95lbs x 15
    4 working sets 10x135, 8x155, 6x175, 5x185
    seated dumbell arnold press 4sets 8x45, 8x55, 6x60, 6x70
    front db raises 4sets 12x20, 12x20, 8x30, 8x30
    laterall raises same as front
    shrugs 225x12, 245x8

    You guys have me thinking ive been spinning my wheels..lol

    No worries man, I used to do a bunch of splits too and got nowhere fast. Then I found StrongLifts and have never looked back. 

    What are your current squat, bench and deadlift at?

    Im doing some research on the programs you mentioned..Right now my bench is about 305, squat about 315, same for dead lift. I say about because normally I lift alone and to be honest some days I feel like I can go heavier esp w/ squats or dead lifts but im fearfull of injury. I workout early a.m. and a lot of the time im the only one in the gym lifting maybe a few people doing cardio.

    Based upon those numbers and assuming your form is correct (squats are parallel or below) I would recommend either Madcow or 5/3/1. You are a bit ahead or StrongLifts and I don't think you would get much out of starting there. 

    To be more specific. I would do a round or two of Madcow and set your 5RM to 75-80% of your current numbers. Then test or calculate your 1RM and start 5/3/1. If you message me your email address, I will send you spreadsheets that I have created to plan out both of these programs. 
  • hroush
    hroush Posts: 2,073 Member
    Im doing some research on the programs you mentioned..Right now my bench is about 305, squat about 315, same for dead lift. I say about because normally I lift alone and to be honest some days I feel like I can go heavier esp w/ squats or dead lifts but im fearfull of injury. I workout early a.m. and a lot of the time im the only one in the gym lifting maybe a few people doing cardio.

    Are those numbers for 5 sets x 5 reps? Are you hitting parallel in squats (your quads parallel with the floor or below)? If you wanted to start out with the stronglifts 5x5, the "accelerated" plan is to start at 50% of your max 5x5. This would help make sure that your form is correct and to introduce you to the program.
  • JoeyC07
    JoeyC07 Posts: 42
    Im doing some research on the programs you mentioned..Right now my bench is about 305, squat about 315, same for dead lift. I say about because normally I lift alone and to be honest some days I feel like I can go heavier esp w/ squats or dead lifts but im fearfull of injury. I workout early a.m. and a lot of the time im the only one in the gym lifting maybe a few people doing cardio.

    Are those numbers for 5 sets x 5 reps? Are you hitting parallel in squats (your quads parallel with the floor or below)? If you wanted to start out with the stronglifts 5x5, the "accelerated" plan is to start at 50% of your max 5x5. This would help make sure that your form is correct and to introduce you to the program.

    My squats are parallel but not below...After reading about the strong lifts program I realized I have actually done this workout or a variaztion in the past..it was part of an in season workout for football..but I will read up some more about the accelerated version..thank you again
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