changing my routinÉ
- 07-24-2010, 09:23 PM
- 07-24-2010, 09:28 PM
- 07-24-2010, 09:39 PM
You should check out Layne Norton's routine. It's also hypertrophy program mingled with a strength program, but it's much simpler than what you posted. Simpler is always better unless you are an elite-level lifter.
Day One, Upper Power:
3 or 4 Compound pressing and pulling movements, 3-5 sets in the 5 rep range, and 1 Accessory Movement
Day Two, Lower Power:
2 or 3 Squatting and Deadlifting movements, 3-5 sets in the 5 rep range, and 1 Accessory Movement
Day Three, Off
Day Four, Hypertrophy Chest/Arms:
3 Benching movements, 2-3 sets in the 8-12 rep range. 1-2 reps short of failure.
3 Supersets consisting of 2 exercises each, 3 biceps and 3 triceps, 3 sets in the 8-12 range, 1-2 reps short of failure.
1 Chest accessory exercises, 3 sets, 8-12 reps, 1-2 reps short of failure.
Day Five, Hypertrophy Shoulders/Back/Traps:
4 Supersets consisting of 2 exercises each, 3 Shoulders and 3 Backs in the 8-12 reps range, and 2 Traps in the 10-15 rep range, 2-3 sets each. 1-2 reps short of failure.
1 Optional Back compound, 2 sets in the 8-12 rep range, 1-2 reps short of failure.
Day Six, Hypertrophy Legs/Calves:
2 Supersets consisting of 2-3 exercises each, 4-5 sets in the 8-15 range. 1-2 reps short of failure.
Day Seven, Off
More info here:
h ttp:// startingstrength.wikia.com/wiki/Layne_Norton%27s_Power/Hypertrophy_Routine
Like I said, I wouldn't recommend the routine you posted unless you are a top level athlete.
07-24-2010, 09:46 PM
Yea but I don't have that many days a week.
07-24-2010, 09:48 PM
07-24-2010, 10:32 PM
3 and that's pushing it
07-25-2010, 07:57 AM
07-25-2010, 08:13 AM
How would I go about doing that? And what other workouts should I add
07-25-2010, 08:21 AM
07-25-2010, 08:37 AM
So would the excercizes described in the program I posted be of good use?
07-25-2010, 10:23 AM
- 6'0" 232 lbs.
- Join Date
- Feb 2009
- brb, buffet
- Rep Power
just stick to the basic 5x5 template. dont worry about other stuff
Serious Nutrition Solutions
07-25-2010, 11:16 AM
I'm not getting anything but a strength gain from 5x5 I'm not getting any bigger anymore and I want some arm size already
07-25-2010, 04:06 PM
Also I hope that my diet helps me gain the right weight
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