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ive been on a 3 on 1 off for about 3 months now (chest and arms, legs, back and shoulders) and i think i wanna change it up...

im 190 lbs 6'0" male who wants to build more mass.

bench 195x5...

ive been on a 3 on 1 off for about 3 months now (chest and arms, legs, back and shoulders) and i think i wanna change it up...

im 190 lbs 6'0" male who wants to build more mass.

bench 195x5...

I'm 18, weight 190 lbs and am 6 feet tall...

been lifting srs about 2 years and i heard about this IF thing.... i am trying to continue to get big while staying lean... so i think i am going to go...

Lmao maybe if you tore your rotator cuff and dislocated your knee in september of 2012 you would be in the same place as me.

And thats not an answer its an insult with no constructive criticism...

For someone as small as you, you sure have a lot of negative comments to give a newbie who is simply just asking a question...

Thanks, thats wat i always did but after like 2 months of a routine, i feel like my body gets bored and tired of it and i dont get as good a workout...

STATS:
Bench Press: 215x8
squat: 245x6(i know)
db ohp: 70x8
bb ohp: 115x10
deadlift: 295x3
body weight: 189 lbs

***** the / DOES NOT mean superset, it means alternate each workout *****

STATS:
Bench Press: 215x8
squat: 245x6(i know)
db ohp: 70x8
bb ohp: 115x10
deadlift: 295x3
body weight: 189 lbs

***** the / DOES NOT mean superset, it means alternate each workout *****

Bump

Im finishing chris gethins DTP this week and im looking for a routine preferably 2x a week frequency like 3 on one off, or a legs/push/pull maybe... Any suggestions?

Lifting srs for 2 years

Bp:...

Bump

Do you guys say when your doing 20 reps of bench, do you go straight to 30 non stop? I do like 12 then hold the dbs in the air nd rest for 5 secs then go to 20...

I do this pretty much for every...

Im currently on dereks 3 on 1 off (dont flame its a good routine no matter who he is) so it has flat bb and incline db every chest day... Should/do i need to incorporate decline bb into the routine...

This

2x frequency is optimal IMO. Do something like a 3 on one off
Day1 chest/arms
Day 2 legs
Day 3 back/shoulders

Failure on the last set of every excersise and no, its not awkuard... You judt change the bar/weight while you are resting

Alright thank i might give it a try

Ohh i misread what you said to the guy before me... You said "this is what i would do" but what i thought you said was "this is what i do"

My fault lol

Would you recommend hammer curls over incline db curls?? And do you do the tricep work stated in the routine or do you change it like you do bic

This aswell lol

Your bulking enjoy yourself with your family just make the best choices you can... Don't over think it