Hey guys. I've been using a hacked version of coolcicadas ppl for the past 9 months with good results in strength, but I feel that I could have put on more mass in that time.
In the 2 years that I've been lifting I always done the big compounds at 5 reps, and I'm starting to question whether it would be ideal to continue to work in this rep range. I am primarily focused on aesthetics.
Would it be a wise idea to ditch the 3X5 format and move up to 3x8-12 on flat bench, press and squat? Here's my routine:
Push
Bench: 3X5. 230#
Press: 3X5. 145#
Incline press. 3x12
Lateral raise 3x15.
French press: 3x12.
Shrugs. 2x15.
Hanging leg raise. 3x9
Pull
Deadlift. 1x5. 230#
Dumbell row: 3x12.
Cable Pulldown. 3x12.
Seated cable row. 3x10
BB curl. 3x9 .
Hammer curls. 2x12.
Face-pulls: 3x15.
Legs
Squat. 3X5 225#
Rdl 3x8.
Ham curl. 3x12
Leg extension. 3x15.
Cable crunch 3x12
Another thing I was considering was doing heavy bench, light overhead press first workout and then a lighter bench heavy press on the second.
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Thread: Routine adjustment-thoughts?
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12-19-2015, 06:52 PM #1
Routine adjustment-thoughts?
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12-19-2015, 06:59 PM #2
- Join Date: Jun 2012
- Location: New Jersey, United States
- Posts: 21,554
- Rep Power: 119069
You do want to change rep ranges occasionally to avoid RBE, so if you've always done 3x5, it's not a bad idea to try something new.
Make sure your diet's right. If you're not gaining mass at the rate you think you should be, it could be your diet (or your goals are unrealistic).
Are the numbers by the lifts your working weights? If so, your squat and deads are behind.You can't help the hopeless.
Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1
Best Gym lifts: 375/225/445
Best Meet lifts: 358/220.7/441,
Best Wilks=415 (Old Wilks)
Best Dots=429.01
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12-19-2015, 06:59 PM #3
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12-19-2015, 07:22 PM #4
I gained 10 pounds in the past 6 months and some of that is of course fat.
My deads and squat are definitely out of proportion with my upper body strength, and I started out with that disparity for whatever reason. But, my bench and press are stalling and my squat numbers are still climbing so maybe I'll bridge that gap eventually.
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12-19-2015, 07:26 PM #5
- Join Date: Jun 2012
- Location: New Jersey, United States
- Posts: 21,554
- Rep Power: 119069
You could change the reps for the press/bench, so they get more volume and leave the squats alone, since they'll likely progress faster weight wise with a 3x5 than with a 3x8-12, or you could change the squat to a 4x6 so you're getting more volume but you can still use heavy weights.
You can't help the hopeless.
Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1
Best Gym lifts: 375/225/445
Best Meet lifts: 358/220.7/441,
Best Wilks=415 (Old Wilks)
Best Dots=429.01
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12-19-2015, 07:38 PM #6
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