Time to switch workout routines, help is appreciated.

[HTGduck]

To start off, I am 19, 5 foot 9 and 150lbs. 10-12% body fat. I have been lifting for a year and a few months now. I started off the journey 128lbs and about 16% body fat.... Absolutely ZERO muscle. My squat is 255lbs for 5 reps (started at 115 for 5 reps), bench max is 185 (awful I know), and deadlift max is completely unknown to doing sets of 10 constantly. My last routine was a 4 day split from muscle & strength. I have run it for 6 months and need a change. I really prefer a 4 day split.... Any recommendations?

 

[Wrivest]

Jim Wendlers 5/3/1. Buy the book, move the weight...eat a ton!

 

[herderdude]

Words can't explain how happy it makes me to see a young guy go to the gym and stick with the same program for six months rather than program hopping. You're gonna go far if you keep it up. Stick with your programs for at least that long in the future, it will pay off. Agree with Wade, 5/3/1 is right up your alley.

 

[Sean1332]

^3rded

 

[Mystere3]

5/3/1 bbb is very nice. PHAT isn't bad either, or DTP

 

[PaulBlack]

Congrats on your gains and keep up the good work.
The others pretty much covered the other stuff

 

[HTGduck]

Jim Wendlers 5/3/1. Buy the book, move the weight...eat a ton!

What could I do to turn this into 4 days instead of just 3?

 

[Sean1332]

What could I do to turn this into 4 days instead of just 3?

Not sure what source you're looking at, but the basis of the routine is 4-Days, though there are 2 and 3 day templates. Dead/Bench/Squat/OHP

 

[HTGduck]

Not sure what source you're looking at, but the basis of the routine is 4-Days, though there are 2 and 3 day templates. Dead/Bench/Squat/OHP

Hmm that's weird. I clicked on the first result and it was a 3 day template.

 

[Sean1332]

Hmm that's weird. I clicked on the first result and it was a 3 day template.

Gotta go with his e-book. There's a lot of incorrect information out there and only bits and peices of the book.

 

[amarula]

Words can't explain how happy it makes me to see a young guy go to the gym and stick with the same program for six months rather than program hopping. You're gonna go far if you keep it up. Stick with your programs for at least that long in the future, it will pay off. Agree with Wade, 5/3/1 is right up your alley.

6 months even for an advanced lifter?

 

[Sean1332]

6 months even for an advanced lifter?

Yup. You can constantly tweak and adjust what you need.

 

[amarula]

Yup. You can constantly tweak and adjust what you need.

You mean change exercises, variations, but within the same routine?

 

[Sean1332]

You mean change exercises, variations, but within the same routine?

Yeah, just keep the main 5/3/1 scheme, but you can always do down sets, dynamic/explosive work, heavy triples/doubles/singles, vary assistance.

 

[Hockeyaus33]

German volume!!!!

 

[HTGduck]

alright guys , time to BUMP this... i just finished GVT for six lonnnggggg weeks!! I keep reading to switch after a month or so. Any recommendations for a new split? For my info check post #1

 

[mase1]

How did you like gvt?

 

[Mystere3]

Total rep training.

 

[HTGduck]

How did you like gvt?

I loved it! Wore my body down though, but you begin to get used to it.

 

[HTGduck]

Total rep training.

Just googled that... It looks perfect! Thanks for the help!

 

[kisaj]

alright guys , time to BUMP this... i just finished GVT for six lonnnggggg weeks!! I keep reading to switch after a month or so. Any recommendations for a new split? For my info check post #1

You are going to probably be shocked at what you lost off of your top end after a GVT run, but it will come back. It's been about 3 years since I ran a rest/pause/total rep routine and I am on my 3rd week with mind blowing results. I forgot how powerful it is for mass and strength.

I could run you through it, but there are different variations of R/P that you could look up and you could also look into DC training which is very similar with stretching involved. The main take away that people like to slip on is keeping the rest period very brief. I go for 15 sec in between mini sets and it has improved my endurance even more, keeping me strong when I would normally be taxed.

 

[amarula]

You are going to probably be shocked at what you lost off of your top end after a GVT run, but it will come back. It's been about 3 years since I ran a rest/pause/total rep routine and I am on my 3rd week with mind blowing results. I forgot how powerful it is for mass and strength.

I could run you through it, but there are different variations of R/P that you could look up and you could also look into DC training which is very similar with stretching involved. The main take away that people like to slip on is keeping the rest period very brief. I go for 15 sec in between mini sets and it has improved my endurance even more, keeping me strong when I would normally be taxed.

Are you talking about a 5x5 total rep routine but using rest-pause?

 

[kisaj]

No, I am taking 80-85% of 1RM with a goal of 25 reps with 15-20 sec rest as needed to get there. Could be 7,5,4,3,2,2,2. If I was able to keep it at 5x5 with the pause beteewn mini sets, then that would indicate I needed to go up in weight.

 

[amarula]

No, I am taking 80-85% of 1RM with a goal of 25 reps with 15-20 sec rest as needed to get there. Could be 7,5,4,3,2,2,2. If I was able to keep it at 5x5 with the pause beteewn mini sets, then that would indicate I needed to go up in weight.

But do you pause between, lets say, the first 7 reps? Like this: 1, pause, 1, pause, etc til you get 7? Or you do 7 reps, pause 15-20 sec and do 5 reps and so on?

Do you use this method with all your lifts or just the main ones?

 

[kisaj]

I used that as an example from today, so it looked like this:

BB bench
7 reps 15 sec rest
5 reps 15 sec rest
4 reps 15 sec rest
...and so on. I go to almost failure, but leave one in the tank before rests.

I do it with BB bench, BB incline (alternating between flat BB weekly), squat, and cleans and then add in accessory work in the 4x8 range. Deads I keep in a lower range and do 1, rest, 1 rest, 1 rest....

Example:
Chest A workout
R/P bench for 25 total reps
DB incline 4 x 8
Cable x-over 4 x 8
Weighted dips 4 x failure

Chest B workout
R/P incline BB for 25 total reps
BB bench 4 x 8
DB fly 4 x 8
Weighted dips 4 x failure

 

[amarula]

I used that as an example from today, so it looked like this:

BB bench
7 reps 15 sec rest
5 reps 15 sec rest
4 reps 15 sec rest
...and so on. I go to almost failure, but leave one in the tank before rests.

I do it with BB bench, BB incline (alternating between flat BB weekly), squat, and cleans and then add in accessory work in the 4x8 range. Deads I keep in a lower range and do 1, rest, 1 rest, 1 rest....

Example:
Chest A workout
R/P bench for 25 total reps
DB incline 4 x 8
Cable x-over 4 x 8
Weighted dips 4 x failure

Chest B workout
R/P incline BB for 25 total reps
BB bench 4 x 8
DB fly 4 x 8
Weighted dips 4 x failure

Now I get it. Thank you for your explanation