Routine for Size

[TheGus]

Hey guys, I'm finishing my rest-pause routine today and need a new routine to try. I also just finished the loading phase of my first creatine cycle in ages.

My goal right now is get big (and then to cut for summer 09/10). I'm 17, current weight around 95/96kgs, about 13%bf. I'm an endomorphic body type, been chubby since I was a kid.

Anyway I really enjoyed doing every body part twice a week so I'd like to keep doing that in my new routine. Keep the rep-range between 4-8. I was thinking something like this. An example workout (I'd mix it up a little though).

Day 1, 3.

Legs/Back

Squats 5 sets

Deadlifts/SLDL 4 sets

Weighted Chins 4 sets

Seated Row/BB Curls 4 sets

Day 2, 4.

Chest/Shoulders

Bench 5 sets

Incline Press 4 sets

Shoulder Press/Upright Rows 4 sets

Weighted Dips 4 sets

What do you guys reckon? Too much volume? Not enough exercises? Workout gonna take too long? Any feedback would be good.

[Varven]

I would think with a programme like taht you will plateau very quickly as you cannot infinitely maintain progression on intensity/weights lifted.

How about something based of a W.S. programme that lets you build size and strenght:

you get 2 days to build max strenght and 2 days for bb type work.

Day1: Max effort Posterior chain work

choose a main ex (Back squat, Box squat, Good mornings, Deadlifts, Deficit Deadlifts, Stiff legged deadlifts, even front squats, safety bar squats etc). You will change this every 4 weeks.

Week 1: lift 4x 6 - 8

week 2: lift 5x5

week 3: lift 6x3

week 4: ease it off a bit so you can recover.

Next week start with a new excercise.

Choose a supplementary exercise

Pause squat, China squats**, Snatch grip deadlifts, rack deadlifts, you get the idea.... 4 sets 6 - 8

Remember these are to SUPPLEMENT your main excercise, you dont want to be frying your ass and cns on these.

Assistance Work:

Pick your weaknesses and an easier ex that will work on it.. maybe pull throughs or leg extensions or whatever it is.. develop a feel and see what your body needs... get 4 sets of 6 - 8 again.

Day2: Max effort Pressing work

choose a main ex (Bench Press, Shoulder Press, Incline/decline press/ weighted dips, pin press, floor press, board press etc). You will change this every 4 weeks.

Week 1: lift 4x 6 - 8

week 2: lift 5x5

week 3: lift 6x3

week 4: ease it off a bit so you can recover.

Next week start with a new ex.

Choose a supplementary exercise

Shoulders and Triceps are the main drivers behind pushing so take anything you like: Seated military press, Incline db press, Close grip tricep press, whatever goes:4 sets 6 - 8

Remember these are to SUPPLEMENT your main excercise, you dont want to be frying your ass and cns on these.

Assistance Work:

Chuck in stuff like your upper back, traps, Abs. eg: narrow grip pull down 3x 6-8 and 3 sets of bent oevr rows 6 - 8. Use your intuition here. Already been in the gym 1.5 hours and busted your ass in the first excercise? Dont kill yourself trying to achieve pr's here... save it for the hypertrophy day.

Day 3: hypertrophy work

Leg Press or Hacks or Front Squats: 4x 12 - 20

Ham curls or GHR or back extensions or even sldl 4 x12 - 20

Any 2 upper back exs 4x 12 - 20

Bicep work: 10,000 sets x 12 reps . Yes Im kidding.

Day 4: hypertrophy work

Flat db bench press 4 x 12- 20

DB flyes incline/flat/decline:you choose: 4 x12 - 20

Shoulder press of some sort 4x12 - 20

Any 2 tricep exs you like, and for each of them 4x 12 - 20

**China squats: a mate reckons chinese oly lifters use these: narrow stance back squat, ass to the grass, come back up half way and then back down. potential to fail or injure yourself is high here, be sensible. I tried them once and cried for my mommy. obviously use a light weight.

[Varven]

Hmm on second thoughts, will you be wrestling at the same time ? if so how much and when ?

Also space out your training days:

Mon and Tue might be strenght days with Wed/thu off and Fri/Sat hypertrophy work.

[TheGus]

Yup wrestling on saturdays and the occasional light training on a thursday. I have 1 more week til we finish rest pause.

The more I read through this program the more I want to try it. I'm going to give it a go. Thanks Varven.

[MTLKATO]

Yea Im interested in trying this out too

[2guns]

Yea Im interested in trying this out too

GOOD LUCK WITH IT SAM