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:
Tricep Extension 3x12
Tricep Pulldown 3x12
Bicep Curls 3x12
Hammer Curls 3x12
Forearm Stuff 2x33 1x34
(repeat arms if not exhausted)
Lateral Raise 3x12
Military Press 3x8
DB Press 3x12
Barbell Bench 3x8
Smith Bench 3x12
DB Flies 3x12
Machine Fly 3x15
Wide Grip Pullups 3xFailure
One Arm Dumbell Row 3x12
Barbell Rows 3x12
Calf Raises 3x15
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?
Thread: New Workout...Review Please
03-20-2012, 09:22 PM #1
New Workout...Review Please
03-20-2012, 09:29 PM #2
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.Current Log - Lean Massing with BSN's CellMass 2.0!
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03-20-2012, 09:29 PM #3
- Join Date: Jan 2011
- Location: Australia
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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
03-20-2012, 10:10 PM #4
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