Time to switch workout routines, help is appreciated.

HTGduck

HTGduck

Active member
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?
 
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 said:
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
Click to expand...

Hmm that's weird. I clicked on the first result and it was a 3 day template.
 
herderdude said:
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.
Click to expand...

6 months even for an advanced lifter?
 
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
 
htghunterray said:
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
Click to expand...

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.
 
kisaj said:
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.
Click to expand...


Are you talking about a 5x5 total rep routine but using rest-pause?
 
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.
 
kisaj said:
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.
Click to expand...

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?
 
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
 
kisaj said:
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
Click to expand...

Now I get it. Thank you for your explanation
 
You must log in or register to reply here.
Back
Top