My Workout for size

[nathanlowe]

chest and biceps

bench press - 12 reps, 8 reps, 5 reps, 4 reps with assistance
2nd, 3rd sets are almost failure

Incline Dumbbell Bench
12 reps, 8 reps, 5 reps, 4 reps with assistance
2nd, 3rd sets are almost failure

Dumbbell Flye
12 reps, 10 reps, 8 reps, 6 reps
3rd and 4th set are the same weight

3 x 12,10,8 on bicep exersises, increase weight each time

Back and Triceps

Deadlifts 3 x 5 at heavy weight
Tbar Rows - 12 reps, 10 reps, 8 reps, 6 reps
Bent Over Row - 12 reps, 10 reps, 8 reps, 6 reps
Dips - 2 x 8 - starting to add weight
Close Grip Bench - 2 x 8 - 1 weight
Also going to do wide grip chins to improve on them

Legs and Shoulders

Squats - 20 reps heavy
Leg press - 15 reps, 12 reps, 10 reps, 8 reps, 6 reps - increase weight each set
SLDL dumbbells - 12 reps, 10 reps, 8 reps, 6 reps - increase weight each set

Seated Shoulder Press - 12 reps, 10 reps, 8 reps, 6 reps

Millitary Press - 12 reps, 10 reps, 8 reps, 6 reps

All of the weights increase as the sets go on, unless stated

What do you think ?

[baddog2]

Bro., If you can I would focus more on squats on leg day. In my opinion they are the best overall for size and mass and you should put your effort there instead on the leg press.

[Aurora]

Originally Posted by nathanlowe

chest and biceps

bench press - 12 reps, 8 reps, 5 reps, 4 reps with assistance
2nd, 3rd sets are almost failure

Incline Dumbbell Bench
12 reps, 8 reps, 5 reps, 4 reps with assistance
2nd, 3rd sets are almost failure

Dumbbell Flye
12 reps, 10 reps, 8 reps, 6 reps
3rd and 4th set are the same weight

This is only 12 sets. For maximal hypertrophy you will need about twice the volume. its also better to start out with max lifts and pyramid down.

3 x 12,10,8 on bicep exersises, increase weight each time

Again if your increasing weight then its just a warm up not an actual working set. How many exercises total?

Back and Triceps

Deadlifts 3 x 5 at heavy weight
Tbar Rows - 12 reps, 10 reps, 8 reps, 6 reps
Bent Over Row - 12 reps, 10 reps, 8 reps, 6 reps
Dips - 2 x 8 - starting to add weight
Close Grip Bench - 2 x 8 - 1 weight
Also going to do wide grip chins to improve on them

Start heavy work down again, more volume, Id avoid dips personally, I think you would get better results from extensions or press downs. They dont activate the chest or stress the rotators. Chins is a good idea.

Legs and Shoulders

Squats - 20 reps heavy

This is good but how many sets? I recommend 4

Leg press - 15 reps, 12 reps, 10 reps, 8 reps, 6 reps - increase weight each set
SLDL dumbbells - 12 reps, 10 reps, 8 reps, 6 reps - increase weight each set

again, backwards.... decrease weight not increase, if your increasing your not working hard enough. more volume

Seated Shoulder Press - 12 reps, 10 reps, 8 reps, 6 reps

Millitary Press - 12 reps, 10 reps, 8 reps, 6 reps

you need to work more on the medial and posterior delts for muscle balance and total development.

[nathanlowe]

Originally Posted by Aurora

This is only 12 sets. For maximal hypertrophy you will need about twice the volume. its also better to start out with max lifts and pyramid down.
I thought that i maybe start overtraining by adding in more chest exersises.

Again if your increasing weight then its just a warm up not an actual working set. How many exercises total?
two exersises for biceps

Start heavy work down again, more volume, Id avoid dips personally, I think you would get better results from extensions or press downs. They dont activate the chest or stress the rotators. Chins is a good idea.
So your suggesting working from heavier to lighter as appose to lighter to heavier ?
Can i just ask what the benefit of this is ?

This is good but how many sets? I recommend 4
At the moment, last week i did 60kg for 20 reps and was sick i was trying that hard. Next week ill do 62.5kg etc and progress. again, backwards.... decrease weight not increase, if your increasing your not working hard enough. more volume



you need to work more on the medial and posterior delts for muscle balance and total development.

I was under the impression that at my stage of lifting, rowing movements would take care of the deltoid head. The head im talking about is the one which would be stimulated by side laterals.

[Aurora]

I thought that i maybe start overtraining by adding in more chest exersises.

your not even close

So your suggesting working from heavier to lighter as appose to lighter to heavier ?
Can i just ask what the benefit of this is ?

Propriocepter demand, rate of fatigue, total volume of stimulus.

I was under the impression that at my stage of lifting, rowing movements would take care of the deltoid head. The head im talking about is the one which would be stimulated by side laterals.

no. not directly. thats like saying you dont need to work biceps because you do rows.

[jsonbrent]

i am of the other frame of mind when it comes to volume....personally i think you are doing way too much.....example....for back.....just do deadlifts and chins or pulldowns....i know aurora is cringing but.....lower volume/higher intensity does work for some ppl.......find out what works for you by experimenting with diff volume levels......

[Aurora]

ya it just scientifically doesnt make sense. Id say if it works its because your gifted.

[jsonbrent]

I understand your point and I have used volume training successfully in the past. I just like working out more frequently and recovering faster, thus increasing the # of "growth cycles". I can say, with certainty, that both ideas work.....I put on size with both methods......I just prefer low volume/high intensity

[Aurora]

I can say with certainty, youve never really trained real volume. Because eventually becomes anatomical adaptation. Literally the only way low volume works is if its new, and it doesnt work for long.

[jsonbrent]

real volume? I have done the 25 sets for chest and 30 for back......if thats not volume...well then I am wrong.....I have been doing low volume for at least 8 months now....and it still works :) I am up 27lbs in the past 8 months and went from a 14.7bf to 12.2.....so it does work for me!