Well boys and girl(s), I'm in the market for a new program and I'm looking for ideas anyone might have. I've been doing 'strength' based routines for a bit now and I'd like to focus more on mass.
Just to recap my experience:
-Lifting about 4yrs
-Done OVT, Needsize's 5x5, HST, DF 5x5, DFHT 5x5, Beginner's Westside
(Bolded ones have pretty much been my bread and butter for the past 2 years)
I've been looking at the ultimate workout guide a bit but I haven't quite narrowed in on anything really. I was gonna post some of my ideas but I don't really want to bias anyone's opinion.
As always I appreciate your input guys (and gal if IK happens to drop by lol)
I'm really, really curious to hear some of the responses. I've been thinking about moving to a mass routine in about 6 or 8 months. I've been researching a lot and haven't really gotten anywhere. It's something that hasn't specifically been discussed a LOT on this site.
There are some good mass routines floating around. OVT, HST, DFHT and a few others (just listed ones I know for sure) but they have kind of faded into the sunset. I've got journals for almost every program I've done on here if you're interested. I guess I'm more interested in who thinks what will work for me at this stage.
I like using descending sets.
Kane, wassup? :)
have you tried looking into an upper-lower???
or, another program which comes to mind is: http://www.bodybuilding.net/powerlif...naab-2318.html
these sets i see above are really good work out sets, hopefully some day i would be able to life these kids of weights too...still starting off though, hopefully i could get there in no time...:weights:
ever think about DFST?
here's something i came off the top of my head..
so, lets say i have to choose primary exercises, since i am training more strongman style, here's what i would do:
ME Press Variant: Standing Military Press
SQ/DL Variant (a): Power Cleans
RE Press Variant (a): Close Grip Bench Press
SQ/DL Variant (b): Olympic Squats
RE Press Variant (b): Seated Dumbbell Shoulder Unilateral Press
ME DL Variant: Deadlifts
so, here is how my program would look:
Monday - ME upper body/press
Standing Military Press-------3 x 1 – 3, 1 set each @ 90% / 100% / 95% of 3, 2, or 1 RM
Power Cleans-- 5x5 (ramped)
Close Grip Bench Press--- 5x5 (sets across, adjust weights down 5-10% from template)
Pendlay rows----------5x5 (ramped)
Wednesday - RE day
Olympic Squats----- 4x10
Seated Dumbbell Unilateral Shoulder Press -- 4x10
Yates rows------------- 4x10
Friday - ME lower body
Deadlifts----------3 x 1 - 3 > @ 90% / 100% / 95% of 1, 2, or 3 RM
Power Cleans---5x5 (sets across, adjust weights downward 5-10%)
Close Grip Bench Press--- -5x5 (ramped)
Pendlay rows------------5x5 (sets across)
just some random ideas :)
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