I've been lifting for about a year, but really only seriously strength training and gaining decent knowledge (learning how to squat and pull) in the last 6 months.
Started trying to gain mass during Nov-Dec, saw some awesome strength progression, but went a bit overboard in the kitchen, and just ate everything, added a fair bit of fat, so been cutting since new years. Going back to adding mass soon, but being a bit more sensible with nutrition this time round.
29yo, 6'4", currently 108kg, ~20%bf (was 115 end of Dec). Never tested my 1RMs but I was doing 3x5reps and I got my squat up to 120, deads 130, press 50 & bench 67.5. Future goals are size and strength.
This is what I've got planned as far as routine goes when I start adding mass again. As you can see each day is based around a strength progression on the 4 main compound lifts, I've then tried to mix it up a bit with some volume and some hypertrophy focused sets. Let me know what you think.
MONDAY
BENCH 5x5
DB BENCH 3x12
DB PULLOVER 2x20
TRI PUSHDOWNS 3x12
TRI ROPE 2x20
TUESDAY
CONDITIONING
AB WORK
WEDNESDAY
SQUAT 5x5
F/SQUAT 3x10
CALF SUPERS (SEATED & STANDING)
INCLINE DB CURLS 3x12
21s x3
THURSDAY
REST OR LIGHT CONDITIONING
FRIDAY
PRESS 5x5
INCLINE DB PRESS 3x12
UPRIGHT ROWS 3x12
DB SHRUGS 2x20
FACE PULLS 3x12
SATURDAY
DEADS 5x5 HEAVY & 3x10 LIGHT (ALTERNATING WEEKLY)
LAT PULLS 3x12
BB ROWS 3x12
DB ROWS 3x12
SEATED ROWS 3x12
SUNDAY
REST
I'm trying to limit leg work to the main stuff, my legs are fucking huge compared to my upper body, so am kinda focusing on upper body this time round. Looking for advice with the mixing up of volume, my thinking here is that the areas where I'm throwing in some volume is where I was lagging with size, and after reading some of Fadi's advice on here, I'm throwing in the volume, see how it works for me?
Cheers
Started trying to gain mass during Nov-Dec, saw some awesome strength progression, but went a bit overboard in the kitchen, and just ate everything, added a fair bit of fat, so been cutting since new years. Going back to adding mass soon, but being a bit more sensible with nutrition this time round.
29yo, 6'4", currently 108kg, ~20%bf (was 115 end of Dec). Never tested my 1RMs but I was doing 3x5reps and I got my squat up to 120, deads 130, press 50 & bench 67.5. Future goals are size and strength.
This is what I've got planned as far as routine goes when I start adding mass again. As you can see each day is based around a strength progression on the 4 main compound lifts, I've then tried to mix it up a bit with some volume and some hypertrophy focused sets. Let me know what you think.
MONDAY
BENCH 5x5
DB BENCH 3x12
DB PULLOVER 2x20
TRI PUSHDOWNS 3x12
TRI ROPE 2x20
TUESDAY
CONDITIONING
AB WORK
WEDNESDAY
SQUAT 5x5
F/SQUAT 3x10
CALF SUPERS (SEATED & STANDING)
INCLINE DB CURLS 3x12
21s x3
THURSDAY
REST OR LIGHT CONDITIONING
FRIDAY
PRESS 5x5
INCLINE DB PRESS 3x12
UPRIGHT ROWS 3x12
DB SHRUGS 2x20
FACE PULLS 3x12
SATURDAY
DEADS 5x5 HEAVY & 3x10 LIGHT (ALTERNATING WEEKLY)
LAT PULLS 3x12
BB ROWS 3x12
DB ROWS 3x12
SEATED ROWS 3x12
SUNDAY
REST
I'm trying to limit leg work to the main stuff, my legs are fucking huge compared to my upper body, so am kinda focusing on upper body this time round. Looking for advice with the mixing up of volume, my thinking here is that the areas where I'm throwing in some volume is where I was lagging with size, and after reading some of Fadi's advice on here, I'm throwing in the volume, see how it works for me?
Cheers