MrBean
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Decided to listen 2 IA/McRobert at last.
Going to focus on increasing strength in the main lifts & hopefully adding some size per IA's article.
Problem is I'm 175lbs/16% body fat, so a bit concerned about being a fatty.
Do you think I should cut, attempt to cut/increase strength or do a lean bulk?
I decided to plan a Long Cycle like McRobert recommends in Beyond Braun.
I'm going to rotate 2 routines.
I'll start off @ 70%, 3 sets, 5lb increments, training each lift 3x every 2 weeks - ie MWF MWF
When I reach 90%, switch to 2 sets, 1-2lb increments, 1x week ie TF TF
If progress stops, then I'll add more rest days or switch to only 1 work set.
Routine A
Bench Press 2-3 sets x 6-10 reps
Bent Barbell Rows 2-3 sets x 8-12 reps
Deadlifts 2-3 sets x 6-10 reps
Weighted Crunches 2 sets x 10-15 reps
Routine B
Overhead Dumbell Press 2-3 sets x 8-12 reps
Chins 2-3 sets x 6-10
Squats 2-3 sets x 8-12 reps
Calf Raise 2 sets x 15-20 reps
I've prioritized bench press & overhead dumbell press because those movements are weaker in comparison to the others.
Any comments/criticisms most welcome
Going to focus on increasing strength in the main lifts & hopefully adding some size per IA's article.
Problem is I'm 175lbs/16% body fat, so a bit concerned about being a fatty.
Do you think I should cut, attempt to cut/increase strength or do a lean bulk?
I decided to plan a Long Cycle like McRobert recommends in Beyond Braun.
I'm going to rotate 2 routines.
I'll start off @ 70%, 3 sets, 5lb increments, training each lift 3x every 2 weeks - ie MWF MWF
When I reach 90%, switch to 2 sets, 1-2lb increments, 1x week ie TF TF
If progress stops, then I'll add more rest days or switch to only 1 work set.
Routine A
Bench Press 2-3 sets x 6-10 reps
Bent Barbell Rows 2-3 sets x 8-12 reps
Deadlifts 2-3 sets x 6-10 reps
Weighted Crunches 2 sets x 10-15 reps
Routine B
Overhead Dumbell Press 2-3 sets x 8-12 reps
Chins 2-3 sets x 6-10
Squats 2-3 sets x 8-12 reps
Calf Raise 2 sets x 15-20 reps
I've prioritized bench press & overhead dumbell press because those movements are weaker in comparison to the others.
Any comments/criticisms most welcome
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