Looking to adopt a new routin

[The_Reverend]

Here's my background:
Working out for 2 years consistently. When I began, I was right around 5'9" 168lbs and now I'm up to 187lbs. Bodyfat is right about 10% - 12%.

My routine is old, boring, and my body is not responding to it anymore. It consists of:
M - Chest
T - Back
W - Legs
Th - Shoulders
F - Biceps/triceps

I typically do 3 sets/3 exercises for each body part. My reps vary anywhere from 6 - 12 depending on the week.

Like everyone else, I'm looking to put on some more mass. Strenght isn't all that important to me.

Any and all advice is welcome.

 

[gdbear65]

Post your routine.

 

[The_Reverend]

Post your routine.

Monday - Flat bench, incline bench, dips, flys.
Tuesday - Close grip pulldowns, bent over rows, pull-ups, and deadlifts if my back permits.
Wednesday - Leg extensions, leg curls, squats, seated calf raises. (I've had MCL and ACL injuries so I go easy on leg day.)
Thursday - Military press, upright rows, side laterals, shrugs.
Friday - Straight bar curls, seated hammer curls, incline curls, underhand pushdowns, overhead rope pulls. (my triceps grow well so I don't push them as hard.)

I try to switch up the order in how I perform this routine but I'm looking for something different all together.

 

[Distilled Water]

If your bulking up and looking for size may I suggest german volume training? I wasn't to hot on it at first glance but I've been doing it for 3 weeks now and am really enjoying it

 

[The_Reverend]

If your bulking up and looking for size may I suggest german volume training? I wasn't to hot on it at first glance but I've been doing it for 3 weeks now and am really enjoying it

I've never heard of german volume training. I'll look into it.

 

[ozarkaBRAND]

Maybe try the DC method? I see LOTS of guys who have tried it and love it..

 

[The_Reverend]

I just started GVT this week and absolutely love it. I haven't had workouts this good in a long time. I'm dripping sweat halfway into my first excercise.

 

[Distilled Water]

I just started GVT this week and absolutely love it. I haven't had workouts this good in a long time. I'm dripping sweat halfway into my first excercise.

Just wait until your done. The workouts seem almost "easy". Then when you go back to regular training, atleast for me, you'll be way stronger than you'd imagine.

Glad to see it's working for ya

 

[koi1214]

If your bulking up and looking for size may I suggest german volume training? I wasn't to hot on it at first glance but I've been doing it for 3 weeks now and am really enjoying it

Could you post your GVT routine.I am finishing up a HST routine and I want to do GVT next.I have read Poliquins info and GVt looks great.I am up 3-1/2lbs with HST.

A dude at DA gave me this routine

Monday-Chest/Back/Abs
1.BenchPress
2.PowerCleans Or Dead Lift-Alternating everyother week
3.Ab Work

Wednesday-Legs
1.Squats
2.DeadLifts or Lying Leg Curls-Alternated everyother week.
**When I do Power Cleans.I will do S/L Dead Lifts.When I do DL'S I will do Lying Leg Curls**
3.Calf Raises

Friday-Shoulders/Arms
1.Seated Barbell Press(Arnold Press)
2.Hammer Curls
3.Tricep Extensions

ALL SETS/REPS WILL BE 10x6

 

[Distilled Water]

Could you post your GVT routine.I am finishing up a HST routine and I want to do GVT next.I have read Poliquins info and GVt looks great.I am up 3-1/2lbs with HST.

A dude at DA gave me this routine

Monday-Chest/Back/Abs
1.BenchPress
2.PowerCleans Or Dead Lift-Alternating everyother week
3.Ab Work

Wednesday-Legs
1.Squats
2.DeadLifts or Lying Leg Curls-Alternated everyother week.
**When I do Power Cleans.I will do S/L Dead Lifts.When I do DL'S I will do Lying Leg Curls**
3.Calf Raises

Friday-Shoulders/Arms
1.Seated Barbell Press(Arnold Press)
2.Hammer Curls
3.Tricep Extensions

ALL SETS/REPS WILL BE 10x6

Thats the advanced protocol (10x6). I suggest starting with the 10x10 for atleast the first few weeks. Here what I did useing 60% 1RM on all lifts

DAY1
A1: Dumbbell Bench 10x10
A2: T-Bar Row or Neutral Lat pull-down 10x10

B1: Some type of Fly 3x10
B2: DB pull over 3x10

DAY 2
A1: Hack Squat or Board Squat 10x10
A2: Seated Leg Curl 10x10
-I highly dount you'll be able to do deads, not takeing anything away from you, I tried and could only get thru 6 before I felt like I was going to die. Squats and dead are the 2 most physically draining exercises there are. Supersetting them isn't a good idea IMO.

B1: Leg raises 3x10
B2: Rope crunches 3x10

DAY 3
OFF

Day 4
A1: Inlcine DB curls 10x10
A2: Lying Straight Bar ext. 10x10

B1: Side laterals 3x12
B2: Rear Delt move 3x12

Day 5
OFF

Day 6
Repeat cycle

 

[koi1214]

Thats the advanced protocol (10x6). I suggest starting with the 10x10 for atleast the first few weeks. Here what I did useing 60% 1RM on all lifts

DAY1
A1: Dumbbell Bench 10x10
A2: T-Bar Row or Neutral Lat pull-down 10x10

B1: Some type of Fly 3x10
B2: DB pull over 3x10

DAY 2
A1: Hack Squat or Board Squat 10x10
A2: Seated Leg Curl 10x10
-I highly dount you'll be able to do deads, not takeing anything away from you, I tried and could only get thru 6 before I felt like I was going to die. Squats and dead are the 2 most physically draining exercises there are. Supersetting them isn't a good idea IMO.

B1: Leg raises 3x10
B2: Rope crunches 3x10

DAY 3
OFF

Day 4
A1: Inlcine DB curls 10x10
A2: Lying Straight Bar ext. 10x10

B1: Side laterals 3x12
B2: Rear Delt move 3x12

Day 5
OFF

Day 6
Repeat cycle

Hey thanks man.
For the rear delts are shrugs OK?

 

[Distilled Water]

Hey thanks man.
For the rear delts are shrugs OK?

Yea I think they would be fine. You get alot of rear delt on back day with all the rowing motions. Now that I think about it, I wish I would have.

 

[koi1214]

Yea I think they would be fine. You get alot of rear delt on back day with all the rowing motions. Now that I think about it, I wish I would have.

Reps:head: Thanks for the help.