Michael

Well, next week I'm going on vacation and I'll be gone for about a month. I'd like to start training right after I come back, so I want to make the routine now so I don't have to worry about it later.

My main goal this time is muscle building and muscle building only. I want to gain 5-10 pounds LBM while I'm on this routine (12 weeks). The beach season will be over by the time I come home (end of august), so I won't worry so much about losing fat and I will only do cardio to keep my heart in shape. I'd like to do the same type push/pull/legs routine that I have now. What do you think about this:

-Push-
Dumbbell bench press
Incline barbell bench press
Seated dumbbell shoulder press
Weighted dips
Pushdows

-Pull-
Pullups
Dumbbell rows
Cable rows
Deadlift
Alternate curls
Dumbbell shrugs

-Legs-
Squat
Leg press
Romanian deadlift
Standing calf raises

-Cardio- (twice a week)
3 500 meter laps (jogging/walking)

-Reps-
Week 1-3: 3 x 12
Week 4-6: 3 x 10
Week 7: Off
Week 8-10: 3 x 8
Week 11-13: 3 x 6

-Tempo-
Week 1-3: 3/1/explode
Week 4-6: 3/1/explode
Week 7: Off
Week 8-10: 2/0/explode
Week 11-13: 2/0/explode

-Rest-
Week 1-3: 60 sec
Week 4-6: 60 sec
Week 7: Off
Week 8-10: 75 sec
Week 11-13: 90 sec


And after I'm done with that routine (sometime in November), I'm gonna try Bill Starr's 5x5.

digitor

Consider changing the order of your exercises, but not at the same time as you change your rep ranges.

Tempo and rest period is also an important thing to change. When lifting 12 reps, go explosive from rep 1 to recruit the heavy duty fast twitch fibres from the beginning, and that way you will be performing some great workload on all your fibres. Continue to lower slowly on the eccentric of course.

It is important to lift explosively on the concentric because it requires much more force from the muscles, and force destroys muscle tissue. It is important to lift slowly on the eccentric lowering because the time under tension is important there and a lot of muscle tissue is broken down as the fibres contract yet lengthen, obviously lowering the weight fast is letting gravity do the work.

Rest less when doing 12 reps as well. It is essential to vary these things, as after a while, simply varying weight (increasing it) can lead to stagnation and less gain.

Michael

Thanks digitor

wala

not much to add... you have a good routine planned. good luck man!

Malley

Your pull day needs another pull, something like another row variant. Dont forget as you make programs in the future to atleast have as many exercises and sets for your back as you do chest.

Also I know you have seen me setup loading patterns plenty, dont forget your ri's and your tempo's.

Michael

What about some type of cable pulls Malley? I have never had any cable work in my routines...

Malley

Yes thats fine. I love cable rows. I refer to them as being compound much the same. Use them as your final row variant.

digitor

Cables rows - neutral spine alignment, or allow flexing as the shoulders extend? I think neutral, the spine should never flex in any movement with resistance involved. Stretching obviously is great! People need to look after their lumbar ligaments

Malley

I keep my clients as neutral as possible. I see alot of guys in the gym throwing their bodies back with the entire stack....I just dont see the point. If your wanting to move weight like that become a furniture mover. If your wanting to lift weights with certain muscles then do it.

Michael

Btw Malley, do you think I could change skullcrushers with pushdowns? I feel that my triceps are much better worked with pushdowns than skullcrushers. And what do you think about adding some direct trap work in there?

1quick1

I agree 100%. I see guys in my gym doing cable rows the same way all the time. Kind of like they are rowing a boat.

Malley

I love direct trap work. If you see something lagging try to hit it at the end of a workout. Examples:Traps, Biceps, Triceps, Calves, Forearms, neck, etc...

I do 3-5 sets of shrugs normally after an upper workout.

I am not a big fan at all of pushdowns, but if you like em and have success with em then go ahead and see how they do for you. Besides a change would be good.

Michael

Thanks a lot Malley!
Have you seen my tempo and rest intervals in the first post btw?

Malley

I would simply for tempo on the concentric part of it just explode each time. I see no reason to ever slow the tempo down for the concentric part of a lift. Also on weeks 4-6 leave your ri at 60 seconds, that away your really chaning things up. A simple 2 rep change may not be enough progression to keep things going.