Ha ha... that was my "I got i a hurry" abbreviations
SS = superset with
Neutral grip = palms in (easy on the rotator cuff and less tension on the pec tendon)
DB press = no translation required
slight incline = use an adjustable bench and set on the steepest incline setting that is less than 90 degrees (usually 65 or 70ish) (same reasoning as the neutral grip)
Theory:
Exercise choice:
Most major muscle groups are trained in at LEAST 2 angles. I originally read this concept in an interview with Arnold but solidified the concept in anatomy and kinesiology classes. This is the most important concept that you can learn when designing a routine IMO.
For example, focus of bis, tris, quads, hams, and calves is varied by muscle length across 2 joints.
Focus of pec is USUALLY by particular fibers addressed. Although you are avoiding upper fiber specific exercises which MAY compromise your injury. Note that in this case, most fibers FIRE across all angles... just to varying degrees of which ones take the brunt of the load.
In some routines, it's also an option to treat lats and rhomboids/interscapulars as 2 seperate muscle groups. I frequently do this for upper and lower abs well. Although it's difficult to isolate these exercises, it is possible to sway the brunt of force to particular fibers IMO.
Rep schemes:
1) 5x5 is tried and true for power. The same goes for 8-12 reps for growth. There is no need to try to alter what works, but adding to and modifying these concepts can be what pushes us to the next level.
2) P/RR/S concepts are some of the best THEORY that I've read, especially when trying to gain muscle and lose fat at the same time (like we all want to do on cycle). Problem is, doing a power week only once every 3 weeks neglects that power moves are in a large part a skill. They require "practice" by the muscle groups and neurologic systems to make progress. You've seen many times on powerlifting forums where successful competitors will deadlift 2-3 times per week. Sounds insane but it works for them because of the skill aspect to lifting heavy.
Remedy this problem by incorporating power moves right into your hypertrophy routine.
Also, this routine gives you the opportunity to incorporate P/RR/S tempo concepts, if you are mentally able to keep up with the changes within one routine. This helps to force firing of type I, IIa, and IIb fibers types.
3) It doesn't take a rocket scientist to figure out that you need to do either high reps or a shock technique to get a pump. Bodybuilding should be a FUN hobby/lifestyle and the pump is certainly one of the most fun aspects of lifting. Contrary to most die hard sources, I believe the pump has its place in our routines, even if it only serves as a mood enhancer, ego booster, and confidence builder.
In order to efficiently incorporate the pump into your routine, try drop sets. For example, perform 8-12 reps to failure of a specific exercise as this is EXACTLY what is prescribed for hypertrophy. Then drop or superset to get your fun pump without focusing your entire routine on the pump. The option to simply do 2 sets of 20 (that I listed in the example) is to save time as a weight this light won't require multiple warm up sets and we don't always have 70 or 80 minutes to dedicate to lifting.
Exercise pairings:
1) Compound moves break down the most fibers, require the most energy, and cause the largest boost in natural hormone response. All of these reasons make them the backbone of this plan as your initial lifts.
I've also found that ANY muscle group that I pair up with squats and deadlifts will grow, even if it has an unrelated function. For example, I frequently follow squats with a shoulder routine.
2) I personally like to split up quads and hams because of reason #1. It allows for an "extra" day to begin with a compound move, rather than doing a typical leg routine. In a typical leg routine, you miss out on the opportunity to give a boost to a lagging smaller muscle group.
3) Note that you have at least 2 days of rest before working the same muscle as a primary OR secondary mover. For example, while squats are performed on monday, hams are a secondary muscle. Hams are not worked again until Friday to ensure maximum ability and recovery.
*souces:
-3 or 4 college anatomy courses and 2 kinesiology courses
-muscle testing theory by Kendall
-Muscle and Fitness: IMO an excellent theoretical source for building routines although you do have to sift through a lot of BS in the mean time
-Franco Columbo book of bodybuilding that I read as a kid in the 80s
-P/RR/S articles from the Iron Man Mag website
-Arnold interviews and articles: the man was just the best not to mention that his quotes are entertaining... "no better feeling than a simultaneous pump" :head: