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Training- Modified.
Movment is 3-0-1 Tempo

Chest
Barbell Bench 4 Sets 8-7-6-5 Reps,
Incline Dumbbell Press 30deg 4 sets 8-7-6-5
Dumbbell Fly 10-12 Reps 3 sets
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Legs

Squats 6 Sets 6-12 Reps
Leg Presses 6 Sets 6-8 Reps
Calf Raises 3 Sets 12-15 Reps

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Shoulders
Military Press 3 Sets 8-8-6
Dumbell Press 4 Sets 8-6-6-5
Lateral Rases 3 Sets 12-10-8

Bi
Barbell Curl 4 Sets 8-6-6-5
Alternate Dumbell Curls 2 Sets 8-6
Hammer Curls 2 Sets 6-6
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Rest
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Back
Dead Lifts 3 Sets - 5-5-4
Lateral Pull Down - 4 Sets 6-8 Reps
Barbell Row-- 3 Sets 6-8 Reps
Shrugs 3 Sets 8-8-6

Triceps
Pressdown 2 Sets 6-6
Close Grip Bench 3 Sets 8-6-6
French Press 3 Sets 8-6-6
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Rest

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Should I drop reps even lower?

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How did you feel? Did you feel a big difference? Doing that type of tempo ensures you work your fast twitch fibers (which are the biggest) while you work the slow twitch with the higher reps. I don't think you need to go lower than 5 because that would be geared more for strength. I think a good progressive load sequence would be 10,8,6,6,4 ect. instead of 8,7,6,5,...

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It felt really awk at first to be honest. I have always been training with an extremely slow movement, which in the past worked for me. But I will keep on doing this, my weight is falling gradually, I think its a loss in body fat. My diet is a lot cleaner, and im stricter on nutrient timing.

Soreness is about the same, maybe slightly more. Its really too soon to tell, I have hit every muscle once with this tempo and routine. I just have to keep on trying.

I actually follow a more progressive load sequence, I must not have been thinking clearly after all it is 3 am.

Since I am following the 3-0-1 ratio weights have increased dramatically and reps and set have fallen. I will keep this up longer and see how it goes. After all I wasnt making any more gains with my old routine so I will see how this goes.


Thanks for all your help

sorry but can you explain, Movment is 3-0-1 Tempo, I dont understand.

sorry hrdgain, last night was a late night and didnt proofread.

What I mean was I count to three on my eccentric movements, pause for 0 seconds then on the concentric use an explosive motion of 1 second.

Hey Slayer, glad you started this journal lots of good information here. I just want to say don't get discouraged, 190lb @ 5'8'' is damn good and putting on more mass naturally may take some time. Hopefully the new training routine will bring you results. I myself am attampting a clean bulk and I think for results I also have to change and refocus my training and I may try a routine similar to yours. I am wondering, do you do the excersises in the order you listed them? Do you do supersets at all? Approximatly how long do you rest between sets? I would greatly appreciate it of you could answer these questions. Good luck man, glad to see the journal and looking forward to hearing of your progress.

yeah, keep the infor coming Slayer.

I myself am attampting a clean bulk and I think for results I also have to change and refocus my training and I may try a routine similar to yours. I am wondering, do you do the excersises in the order you listed them? Do you do supersets at all? Approximatly how long do you rest between sets? I would greatly appreciate it of you could answer these questions. Good luck man, glad to see the journal and looking forward to hearing of your progress.[/QUOTE]

I really hope that this training routine will help bring up some more results. I am loosing a bit of weight now, due to exams but once I am done May 5, I will live bodybuilding. I will move into an apartment there and will finally be able to cook my own food and can start a proper bulk. Right now I am living on RES so food choices are limited. Its extremely frustrating weight hasn’t increased in well over a month!

I wish you luck on your clean bulk and keep us updated on your progress.

I do my exercises in the order that I listed them. I sometimes like to superset arms but I don’t think that worked for me I usually just incorporate drop sets. I normally rest about 2-3 mines for the bigger muscles and 1 min for the smaller muscles.