What should I do???

[mcgbrian]

Hey guys,
I decided to get serious about weight training about 7 weeks ago and have been doing a four day split since then (back/bis, chest/tris, shoulders, legs). I've seen some gains in strength and about 4.5lbs lbs increase in weight. Current stats are;
6ft 2inch
180lbs
~11% bf
Bench: 81kg
Squat: 96kg
Deadlift: 120kg

I'm trying to figure out if I should scrap this and start Rippetoes or should I keep going considering the weight gains I'm seeing??

Currently my routine is;

Shoulders
Military Press 5 sets, 5-8 reps
Arnold Press 4 sets, 8 reps
Upright Rows - 4 sets, 8 reps
Front Raises - 3 sets, 6-8reps
Lateral Raises - 3 sets, 6-8reps


Back/Bis

Deadlifts 5sets, 5-8 reps
Barbell/Dumbbell Rows 4 sets, 8 reps
Barbell Shrugs - 4 sets 8 reps
Barbell Curls - 4 sets 6-8 reps
Concentration Curls - 2 sets, 6-8 reps

Chest/Tris
Bench Press 5 sets 5-8reps
Close Grip Bench - 3 sets 5-8 reps
Incline DB Bench - 3 sets 8 reps
Incline DB Flies - 2 sets 10 reps
Lying Extensions - 3 sets 8 reps
Skull Crushers - 3 sets 8 reps

Legs
Squat 5 sets, 5-8 reps
Lunges 5 sets, 6 reps
Straight Leg Deadlift 5 sets, 8 reps
Calf Raises 3 sets 10-12 reps
Seated Calf Raise 3 sets 10-12 reps

[samsuperjew5]

less sets on ur deads squats and benches if you do 8 reps (i just skimmed)

[MMA-KillaCam20]

I would probably go with maybe one less set on the major compond lifts like the bench, squat, and deadlifts and maybe add a burnout set at the end of each day to total deplete your muscle of the gycogen storage. Then after about 2 weeks of this change the rep range to 3-5 and do the same thing for about 3 weeks then change the rep range again to 12-15. After you do all this combined with a good nutrition plan and a lot of rest you should be seeing amazing gains.

-Good luck and keep us updated

[mcgbrian]

Originally Posted by MMA-KillaCam20

I would probably go with maybe one less set on the major compond lifts like the bench, squat, and deadlifts and maybe add a burnout set at the end of each day to total deplete your muscle of the gycogen storage. Then after about 2 weeks of this change the rep range to 3-5 and do the same thing for about 3 weeks then change the rep range again to 12-15. After you do all this combined with a good nutrition plan and a lot of rest you should be seeing amazing gains.

-Good luck and keep us updated

Thanks man. Why up the rep range to 12-15 after a few weeks?? I would have thought that was a bit high??
What I'm really asking is is it ok to do a 4 day BB split like this considering my lifts are pretty low??

[MMA-KillaCam20]

Well this the hypertrophy cycle. This forces your body to add proteins in your muscle cells called protein synthesis. Plus this forces your muscles to get bigger and doesn't allow your body to adapt to your regiment. So you will get even greater results in your Mass and Power/Strenght cycle.