I don't like it. I don't care how big you think your legs are, its nearly always in your head. Do more leg work or you'll never get stronger.
Add more squats on DL day, and some SLDLs or GMs to both that and squat day. Toss some back work in on your chest day and lose one of the tri exercises. You're got presses coming out of your arsehole so they won't need much more work.
But really you should just do a 3x a week full-body style program.
Eg. The GCB Special
Workout A
Squats 5x10
Bench 3x10
SLDLs 3x15
Rows 3x10
Chins and Dips superset 3 sets
Workout B
Deads 5x5
Mil Press 3x10
Squats 5x10
Rows 3x10
Chins and Dips superset 3 sets
I tried full body training but I didn't really like it. I really enjoy basing everything around these four lifts, I did a similar style last year and I was consistently putting on 5kg each week on the squat and dead. I like going in fresh on the big lift and smashing a new pb every week. This gave me massive motivation and mental push, which I really enjoyed and kept me excited.
I don't think my lower body size thing is in my head, my legs are 26" cold and not flexed, my arms are 14" cold and not flexed. I don't know, does that seem unbalanced? I don't have anything to compare it to.
I agree I'm probably going a bit overboard with tris. As for legs if I add more in I was thinking ghr and leg presses?
Oz- do the routine for 12 weeks see how you go, then give freako or goose's routine a run for the same time. Compare results - would be interested, but I suspect it won't matter a great deal, at least in terms of size gains.
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.
Cheers
I don't like it. I don't care how big you think your legs are, its nearly always in your head. Do more leg work or you'll never get stronger.
Add more squats on DL day, and some SLDLs or GMs to both that and squat day. Toss some back work in on your chest day and lose one of the tri exercises. You're got presses coming out of your arsehole so they won't need much more work.
But really you should just do a 3x a week full-body style program.
Eg. The GCB Special
Workout A
Squats 5x10
Bench 3x10
SLDLs 3x15
Rows 3x10
Chins and Dips superset 3 sets
Workout B
Deads 5x5
Mil Press 3x10
Squats 5x10
Rows 3x10
Chins and Dips superset 3 sets
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