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Here is my Routine for gaining Mass and Strength:

3 times a week:

Squats - Pyramid up to 5 rep max
Bent Over Rows - Pyramid up to 5 Rep Max
Bench - Pyramid down from 5 rep max

My Stats:

135lbs
6'1
Bench: 70kgs
Squats: 70kgs
Deads: 110kgs



Problems:

Which exercise is best for lat width?

Should i pyramid up on all exercise or down on all exercises ?

Will this gain strength and mass?

could i add deads for my hams in ?

Could i add Military Press ?

Any criticism is welcome, so what do you think?

anybody going to reply ?

You let 15mins go by and ask if anyone is going to reply ? It is a sunday afernoon , people have things to do !

Anyways , you wont gain strength and size if your not eating for it.

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i am eating for it

...

you should definitely add deads and MP....rows and pullups are best for lat width...no real need to pyramid up or down.

wouldnt i over train with those extra exercises?

but wouldnt pyramiding recruit as many muslce fibres as possible ?

No. Care to explain your reasoning?

cause i thought that muscle fibres had slow twitch and fast twitch. Slow twitch needs high reps and Fast twitch needs low reps so if i did this: 5x20, 10, 8, 5, 5, wouldnt i hit all muscle fibres ?

Wouldnt i overtrain doing 5x pyramid on squats, deads, bb rows, bench and military ?

Just to get started:

Adaptations to Endurance Training

• Little/no increase in CSA of all fiber types

• Fiber type shift

– Increase % of Type I and Type I/IIa hybrid fibers

– Decrease % of Type IIx fibers (fast - days)

– Decrease % of Type IIa fibers (slow – years)

• Increase in muscle oxidative capacity

• Increase in mitochondrial density

• Increase capillary to fiber ratio

• No increase in glycolytic enzymes

– Possible increase in very intense training

• Increase in fatty acid oxidation, increase intramuscular lipid stores

• These changes lead to a delay in the onset of metabolic acidosis, increased resistance to fatigue, increased VO2max


Adaptations to Resistance Training

• Increase in muscle CSA (hypertrophy) in all fiber types – including Type I (usually)

– May be increase in fiber number, but size is most change

– Increase in number of nuclei per fiber (maintain nuclear domain size)

– Satellite cell proliferation

– Increase in muscle power

• Fiber type shift

– Decrease in % Type I fibers

– Increase in % Type IIa fibers

– Decrease in % Type IIx fibers

• Metabolic changes

– Decreased mitochondrial density, but due to hypertrophy, not fewer mitochondria per fiber

– No change in capillary:fiber ratio (but may be decrease in capillary density)

– No change in VO2max

• Fluck and Hoppeler, 2003

(general explanation copied from exercise physiology texts I don't remember where)

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.