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I actually posted a similar thread a while ago, when I was a little less open minded. Basically I'm looking to revise my workout so I can put on some strength in mainly bench and lat pull downs. I've been workin out on and off for years and have never really gotten over 250 bench wise and pull ups with a 10-20 lbs of weight. My workout now for chest is flat, incline, decline, and flys. Back is wide grip pulldowns, rows, close grip pulldons, and seated row. Both I do pyramid, 4 sets..10,6,4,10. I remember before someone saying I had too much variety, any advice?

If you're looking for strength then I would cut out some of the volume. Pick one that you want to increase strength on (ie flat bench) and work that as your primary exercises for a cycle (4-6 weeks or so). Any exercises you do after that should be supporting that primary exercise (you could do do some DB military press, dips, tricep extensions) using higher reps.

Another thing to remember: Strength gains are optimized when doing low reps. I wouldn't just go off the deep and straight to singles all the time (not to say that singles aren't a useful tool). You could cycle your rep scheme each week like 5,2,3,1 or something like that.

I'm sure some others have some more advice.

IW

Well for chest I wanna focus on flat, so how bout flat bench, cg flat bench, dips and incline. Does that work together? Also what bout back? And will doIng calsthenics hurt any strength gains? I run in the morn and do push ups/sit ups to be ready for my pt test.

Why so many exercises? Thats alot of tris to hammer in one day. The routine you describe would lend itself better to gaining mass.

I would do one primary exercises, a couple supporting ones, and then perhaps some abs. (assuming you do an upper/lower split schedule).

And yes, pushups is just added volume even if it is at a later time.

IW

The splits I was doing was chest/ tri, back/bi, shoulders, legs/abs. This type of training is totally new to me so I dont really know how to put a rouTine together. Before I would do 4 exercises for chest and back and 3 for arm exercises. Can y'all give me an example workout with options? For instance do this many exercises and pick from these exercises to put together a workout? Also rep and sets? Biceps was another plateau I never broke.

skip the pulldowns and do some chin/pullups.

Do 4 different exercises.

Pick from :
Flat bench press
Incline bench press
floor pressess
lockouts
DB presses
DB Flyes
Upright rows
Side raises
front raises
pulldowns
chin ups
kick back
one arm extensions
JM presses
Close grip presses
Skull Crushers
BB curls
DB curls
Bent over rows

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for each muscle or do you mean pick for exercises for chest and tri together?

Yes I'm pretty sure thats what he means.

One question: 1 do you have one lower/core day and 3 upper days? Thats like 1 day for 70% of your muscle mass and 3 days for 30%... It's all @ss backwards if you ask me.

IW

I see what you're saying. My whole rreasonibg behind that was just more the amount of exercises being done. For legs I only do extension, curl, leg press and calves. Feel free to help me reorganize my workout. But I'm still kind of unsure if your answer. Is that 4 exercises for chest only? Or chest and something else combined?