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i have been doing this after doing SS until I pretty much ran myself into the ground with that one, so I changed up to this:


A

Dumbell Bench
Incline DB Bench
Dumbell Row
Lat Pulldown ...

consider it done

nice one

cheers

I've been doing HST for a week now after doing SS for months and just wondered whether it would be beneficial to add a vertical pull to this routine:

Squat 3 x 12
Bench 3 x 12
row 3 x 12...

I started off for the best part of a year doing a usual 4 day split, which didn't really get me anywhere. After much research, mostly on this forum I started the Rippetoe, did the beginners, then the...

i read that you're meant to take in big breaths of air in between each rep aswel to support this rib cage caper.

I'm pretty sure the idea of squatting and knocking back the milk will be just as...

1 x 20 Squat - 60 ()
4 x 8 Bench Press - 80 (8,6,7,7)
4 x 8 Barbell Row - 55.2 ()
3 x 10 Pull Ups - (9,6,2)


^^^yeah

i just found out that the pull overs are to increase the size of your...

If you don't do the pullovers after doing the 1 x 20 set of squats will it inhibit any particular growth/development?

I'd rather carry on with my usual workout than do pullovers. e.g. straight...

lol

im only after around 11 pounds here

the last thing i want is to look like ronie coleman

^^^^


nice one fellas

sometimes you need someone to just say, yeah that looks good - now go and do it. I've made some modifications, as suggested:

Tuesday - A

4 x 8 Squat

^^^thats a fair point but id rather base my next workout which im going to spend lots of time and effort on, on a bit of understanding.

i know that splits aren't too good for me; i spent a year...

yeah?


monday: upper
tuesday: lower

friday: upper
saturday: lower

or

i ran the beginners rippetoe and put on about as much weight as im going to get out of that - i was close to overtraining the squat, that s why i want to change abit to add more mass, i like the...

ok nice

thanks for ideas. I'm thinking this for gaining mass then:

Week 1

Tuesday - A

4 x 8 Squat
4 x 8 Bench Press

how does rippetoe 3 x 5 build mass when the rep range is 5 reps?

the general consensus is that hypertrophy is best in 8-12?

is it because you are dealing with such heavy weights that it forces...

oh yeah, nice one.

good spot - i've got 5x5, 3x5, 3x10,4x8 all rattling round in my head at once.

anyone?

First post, I hope I'm following the rules about posting etc...

I'm trying to go from 85 KG to 89 KG by the end of the year. I've run Rippetoe's 3x5 enough to benefit from newb gains, and got to a...