Need to switch up my routine! Need some help !!

[Krypt]

So basically i've been training for hypertrophy and lookin to switch it up and start a new routine
Been on a 500mg Test and 250mg Deca cycle and just about to start PCT

BASIC Week workout schedule:

Each group has about 3-4 exercisies

So i started off with 4 sets with reps as followed for:
-week 1:: 15-12-10-8
-week 2:: 15-12-10-8
Now onto 5 sets:
-week 3:: 12-12-10-10-8
Now onto 6 sets:
-week 4:: 12-12-12-8-8-8
Now onto 7 sets.
-week 5:: 11-11-11-11-7-7-7

Chest/Bi's
Shoulders/Abs/Traps - 20min LIIT cardio
Quads/Hams/Calves
Rest
Back/Tri's - 20min LIIT cardio
Chest/Bi's/Quads
Rest

I've followed this for 10 weeks, restarting every 5 weeks


So basically im wondering where i should start now, just tryin to switch up the routine to keep on keepin on.
Any feedback or recommendations on a routine would be GREAT!
Thanks !

 

[jbryand101b]

Combine shoulders with legs, traps with back/tri

Decrease the sets per exercise, and increase the weight.

4-5 sets, 10-8 reps for as heavy as you can.

 

[Krypt]

thanks but i've already been going as heavy as i can with these exercises for the set/rep ratio.

Looking to change up a lot!

 

[jbryand101b]

well, dont know what to tell you, those are the sets, ranges for hypertrophy.

if you want to get stronger and not focus on bigger, lift heavy for less reps, and longer rest.

you could always try going with 30 second rest in between sets.

you could go to a periodization scheme, something like daily undulating periodization. have a hypertrophy day, then a strength day repeat.

changing up rep schemes ever 6-8 weeks.

if you want to make it complicated, you can do it, you'll just have to read up on the data so you know what you're doing.

I'd help you with it, but it cost $$$, so i recomend you find out for yourself what the next level is.

 

[jbryand101b]

and I told you to combine those smaller muscle groups with the larger ones, so you can take advantage of the growth hormone spike you get from working the larger muscle groups such as the back, chest, legs, for example, if you shoulders are lagging, work them after you work your legs to take advantage of the huge spike in gh you get from working your legs.


which you aren't doing.

 

[EArch]

[HR][/HR]Maybe try Layne Nortons PHAT routine? I have been looking at it for a while. google it.

 

[jbryand101b]

yep thats a good example of a standard DUP periodization program.

 

[Krypt]

Thanks Jbry! ill figure somethin out now

 

[Krypt]

[HR][/HR]Maybe try Layne Nortons PHAT routine? I have been looking at it for a while. google it.

hmm ill look into it, thanks!