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DoT. 01-06-2009 06:53 PM

What am i suppose to do with this?
Ok, so i'm looking to start on a new routine because starting strength is not really working out for me after 5-6 months.

I was wondering if you do all these excises for this routine??? It just seems really weird because its a lot of exercises and i'm coming from starting strength.

I'm looking at this one the Intermediate 4 Day Split Workout which can be found here

Monday - Chest/Biceps
Exercise Sets Reps
Bench Presses (2 x warmup sets) 2 15
Bench Presses 3 8
Incline Dumbbell Bench Presses 3 8
Incline Flys 3 8
Exercise Sets Reps
Barbell Curls 3 8
Dumbbell Curls 3 8
Concentration Curls 3 8

Tuesday - Legs
Exercise Sets Reps
Stiff-Leg Deadlifts 3 8
One-Leg Leg Curls 3 8
Exercise Sets Reps
Squats 3 10
Leg Presses 3 8
Leg Extension 3 8
Exercise Sets Reps
Standing Calf Raise 4 15,12,10,8

Wednesday: Rest Day
Thursday - Back
Exercise Sets Reps
Pullups 2 Warmup
Barbell Row 3 8
Seated Row 3 8
One-Arm Dumbbell Row 3 8
Deadlifts 3 6

Friday: Rest Day
Saturday - Shoulders and Triceps
Exercise Sets Reps
Dumbbell Press 2 Warmup
Military Press 3 8
Front Raise 3 8
Bent Over Dumbbell Laterals 3 8
Exercise Sets Reps
Cable Pushdowns ("V" Bar) 3 8
Close-Grip Bench Presses 3 8
Overhead Dumbbell Extensions 3 8

Ross86 01-06-2009 06:56 PM

What's your goal?

Kane 01-06-2009 07:06 PM

Seems like an odd choice. Its nothing like starting strength, goalwise or layoutwise. Definitely volume based routine.

DoT. 01-06-2009 07:18 PM

i'd just like to gain more muscle and mass

i hope this routine is right for my goal, i'll take any routine suggestions.

Ross86 01-06-2009 07:19 PM

^^^ It is an odd choice. I didn't look over it before posting. It is not a good routine. The muscle group combinations and the exercise selections are no good.

DoT. 01-06-2009 07:24 PM

can you suggest me a good one?

Ross86 01-06-2009 07:26 PM

What was wrong with Starting Strength?

DoT. 01-06-2009 07:33 PM

i was getting really tired from the squats...

Also, for the past two years i've been doing Starting strength the whole time on and off due to track and xc.. I decided to quit and want to get bigger and stronger. So after starting strength for the last 6 months, i gained 15 lbs(103 to 118) and hasn't budge since.

Kane 01-06-2009 07:40 PM

You will be hard pressed to gain strength from the workout you posted. Plus the "leg day" pain will be much worse than any pain you felt during SS.

I know SS is 'written in stone' but, if you're tired from/of all the squats then just drop a session (the lighter one, day 2 I think) or both even and replace it with something else. Nothing's stopping you from putting in some box squats or fronts squats. Ripp is old, he doesn't have the energy to come and hunt you down because you changed his beloved program and didn't drink enough milk :biglaugh:

Why do you think your gains have stopped? Are you still getting stronger and better in the mirror? The scale doesn't always give you the full story. What's your diet like? How is your progression planned? etc etc

Ross86 01-06-2009 07:42 PM

Ok then. The problem is obviously not the program. If you try a different program, you're going to have the same problem...and you'll probably go from program to program looking for "the one that works".

The problem is that you're not eating enough. If you don't eat enough, then you will not grow. Period. If you're stuck at a particular body weight, then that simply means that you need to eat more. Lifting weights will not magically make you gain weight. The most difficult part of gaining size is eating enough. Seriously.

Check out some of the stickies in the nutrition forum. Pay special attention to this thread. Look at what the number one reason is.

Going heavy three days a week will make anyone tired. I went through the same thing when I did a similar program. Unfortunately I quit the program I was on and started something that was less effective. Instead of going heavy three days each week, switch the squats on one day to lighter front squats or unilateral squats. That will keep you from getting burned out.

Also, if you're not eating enough, then you will get worn down. If I start to feel worn out/run down, the first thing I do is go to the kitchen and eat. A lot. And I deload when necessary.

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