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  1. #1
    Registered User Lolmonkey's Avatar
    Join Date: Mar 2012
    Age: 18
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    Exclamation New Workout...Review Please

    Done 6 months of SS
    gained approx 9 pounds of almost muscle (hardgainer..i dont see any loss of muscle definition and was at 10% BF..gained 10lbs total)
    Disappointed with results did some looking around and recently i found out recently that hypertrophy is what's needed for muscle size/growth... so my new workout is as follows:

    Mon
    Squat 3x5
    Tricep Extension 3x12
    Tricep Pulldown 3x12
    Bicep Curls 3x12
    Hammer Curls 3x12
    Forearm Stuff 2x33 1x34
    Deadift 3x5
    (repeat arms if not exhausted)

    Wednesday
    Squat 3x5
    Lateral Raise 3x12
    Shrugs 3x12
    Military Press 3x8
    DB Press 3x12
    Barbell Bench 3x8
    Smith Bench 3x12
    DB Flies 3x12
    Machine Fly 3x15
    Deadlift 3x5

    Friday
    Squat 3x5
    Wide Grip Pullups 3xFailure
    One Arm Dumbell Row 3x12
    Barbell Rows 3x12
    Calf Raises 3x15
    Deadlift 3x5

    Abs On "Rest" Days:
    Toes to Bar 3x15
    Weighted Crunch 3x15
    Weighted Plank 3x1:00

    Any problems? Please address all (if theres too many.. then main 3) and explain why/how-to-fix?
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  2. #2
    Registered User Apocalypto08's Avatar
    Join Date: Aug 2008
    Age: 25
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    You're doing SS with suicidal volume. You squat and deadlift every single day, except instead of the cut back volume on the other lifts (which is what makes SS work), you just throw in everything. I'd like to see you deadlift anything near your PR after doing 27 sets of other exercises on Wednesday.

    If you put an exercise in your program, it should be there for a reason.

    All you've done is throw in random exercises in a seemingly random order, in an effort to do everything at once.

    If you want more volume, switch to babylover's version of SS - you'll notice even that doesn't throw in another 7 random exercises onto SS.

    Do a pre-made program, OP, because right now you don't know enough to make a routine yourself, clearly.
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  3. #3
    Olympus Fitness as3d's Avatar
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    Originally Posted by Lolmonkey View Post
    Done 6 months of SS
    gained approx 9 pounds of almost muscle (hardgainer..i dont see any loss of muscle definition and was at 10% BF..gained 10lbs total)
    Disappointed with results did some looking around and recently i found out recently that hypertrophy is what's needed for muscle size/growth... so my new workout is as follows:

    Mon
    Squat 3x5
    Tricep Extension 3x12
    Tricep Pulldown 3x12
    Bicep Curls 3x12
    Hammer Curls 3x12
    Forearm Stuff 2x33 1x34
    Deadift 3x5
    (repeat arms if not exhausted)

    Wednesday
    Squat 3x5
    Lateral Raise 3x12
    Shrugs 3x12
    Military Press 3x8
    DB Press 3x12
    Barbell Bench 3x8
    Smith Bench 3x12
    DB Flies 3x12
    Machine Fly 3x15
    Deadlift 3x5

    Friday
    Squat 3x5
    Wide Grip Pullups 3xFailure
    One Arm Dumbell Row 3x12
    Barbell Rows 3x12
    Calf Raises 3x15
    Deadlift 3x5

    Abs On "Rest" Days:
    Toes to Bar 3x15
    Weighted Crunch 3x15
    Weighted Plank 3x1:00

    Any problems? Please address all (if theres too many.. then main 3) and explain why/how-to-fix?
    So..
    full body 3x a week, fine i guess, not sure about squatting and deading on the same day though... how are your lifts? (dead/squat/bench)
    Personally if i was you, i would move to a Power / Hypertrophy split, but if you're gaining strength fine, and gaining size fine the way you are training (10lbs of muscle in 6 months is great), then stick to what you are doing and maybe change some minor things to suit lagging bodyparts (if you have any at this point).
    370/240/440

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  4. #4
    Skinny as fuuuuuu Shkimabobs's Avatar
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    You deadlift..far too much.
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