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HELP ... My New Routine

Daz69

By Daz69
in Bodybuilding & aesthetics

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Daz69 Senior member

Daz69

Posted
Posted

I've been training now for the best part of 30+ years

I have previously trained single/double body parts, hitting each once a week or every 5 days.... 5-6 gym sessions per week....

I've not achived the volume of muscle bulk I would prefer, so think its time for a change....

Its based on an Upper/Lower body split 4 days a week.... (copied from a members website)

Sunday: Lower Body (leg emphesis)

Main lift: Squat...

Secondary: Quads, Hamstrings, Calves

Accessory: Biceps

Tuesday: Upper Body (Shoulders/Triceps emphesis)

Main lift: Overhead press

Secondary: Triceps

Accessory: Upper back, Chest

Thursday: Lower Body (Back emphesis)

Main lift: Barbell row/ or D' Lift alternate weeks

Secondary: Chin ups, Biceps

Accessory: Quads, Hamstrings, Calves

Saturday: Upper Body (Chest emphesis)

Main lift: Bench press

Secondary: Shoulders, Triceps

Accessory: Upper back........

This is how it will be performed:

Main lift: 5-6 sets (low reps) or 2-3 harder but higher reps... 20-60 rep range, between 70%-85% of 1RM..... Working to increase previous weeks reps or weights total, over a 5 week period.... Leveling off then hitting again....

Secondary: A few sets 6-10 reps hard but not difficult....

Accessory: Light training 2-3 light sets to get blood moving (compound exercises prefered)

The principle is to hit one major muscle hard, then again 3 days later but not with the same intensity............

This apparent lack of variation of exercises per muscle group, is not what I am used to............

I would welcome Members comments on whether there is enough in the programme to hit the relatively smaller: Biceps, Rear delts, Tri's, Traps etc. to fully maximise their growth..???

PS: The programme will be performed whilst on 1500mg/week cycle...

:grin:

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Chemo Senior member

Chemo

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Seems good to me, those frequent big compound movements would be great for getting the GH flowing, are olympic/strongman styled lifts good for a bit of bulk?

I like the more frequent splits, one of my fav routines to date is a upper/lower split that alternated vertical and horizontal movements. Helps develop a mean left, right ;3

You gonna put a journal up when you start bro?

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Hone Member

Hone

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I know in the past you have focused primary on strength gain rather than muscle gain. You have a good solid muscle base to start building on. I think having the higher reps in the workout plan will be the trigger for muscle growth. So with the new routine, heaps of good food and the gear I expect you to explode with new muscle :D

Keep us posted. :)

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Daz69 Senior member

Daz69

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I know in the past you have focused primary on strength gain rather than muscle gain. You have a good solid muscle base to start building on. I think having the higher reps in the workout plan will be the trigger for muscle growth. So with the new routine, heaps of good food and the gear I expect you to explode with new muscle :D

Keep us posted. :)

Somethings happening, I'm 15 stone.......

:grin:

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Daz69 Senior member

Daz69

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Anyone read his Maximum Muscle eBook?

Im thinking of getting it, but cbf torrenting

Its good if you're a science buff, pretty hard for the average layman haha

Worth taking that extra time going over it... If you want to understand what makes your muscles grow... Its all in there.... :nod:

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