Deployed overseas and need a new lifting routine. Anyone help me out? Shadow?

[frorider6.2]

I'm deployed and can't research a new program. Can someone help a Soldier out? Here are my basics:

History
I've had to start all over with my lifting this fall due to work/deployments/medical issues. I started with The Shadow's "Old School Routine" and would run it for 5 or 6 weeks, alternating with the "Starting Strength" routine for 2 weeks in between. I made great progress. I gained 7 lbs and lost some bodyfat and made huge leaps in strength. However, I have been stalled out for about a month now and need a new routine.

Body type
6'2" 212lbs, approx 13% bf, ecto/mesomorph. Takes a lot of work and food to gain weight and I lose it fast if I stop lifting. Bodyfat isn't really an issue but would like to get my six pack back.

Goals
1. MAXIMUM MUSCLE GAIN. I understand half of that is through diet. I'm doing what I can.
2. Build shoulder girdle, specifically shoulders and traps. I feel mine are chronically lagging, especially my mid/upper traps (edited-this said lats originally but should have said traps).
3. Get down to 10% bf and reclaim my six pack . Again, I realize it's diet as well as exercise but need to build those muscles as well.


I looked at Bill Starr's 5x5 program and while I may run it later, it seems too similar to Shadow's routine to give my body the shock it needs. I will only be able to lift 3x per week.

Anyone have suggestions? Please keep in mind I'm more of an ectomorph. Also I'll be doing this totally drug free. I was tempted, but resisted.

Thanks,

 

[frorider6.2]

My online time is up. I would appreciate if everyone could keep this bumped toward the top for me.

 

[SgtSlaughter]

You don't understand the basic principal of progression...

You may have "stalled" on that program, but you should have taken a deload. Set back weights a tad...then ramp them back up for new PR's.

Eat and lift big to grow. I think the Bill star intermediate would suit you well, don't take it for face value, see through it and understand the pricipals behind it and you'll only need to tweak things along the way for a long time.

 

[enigma4dub]

thx for the start sarge responding to this seemed daunting at first.

read madcows site in the training sticky. specifically the training primer. come back with a little more knowledge and we can have an intelligent conversation.


here is the link, everything i could possibly say is here, i cant stress enough the importance of understanding the stuff in here.
http://www.geocities.com/elitemadcow1/Topics/Training_Primer.htm

 

[frorider6.2]

I did do a deload twice, but haven't really progressed since then. Also, I've read the madcow site and done a lot of other research. I don't want to sound like a dick, but I'm not new to this.

I've hit a wall both physically and mentally with my lifting. I've looked over the many routines I've done in the past but none seem right for me at this time. I need a new routine to shock my body AND motivate me mentally.

Can anyone help me out?

 

[SgtSlaughter]

I don't mean to sound like a dick... but... motivation comes from within and "shocking" is overrated IMO. ESPECIALLY when you're talking about "maximum muscle gain" as you said. Eat big and lift big = big gains.... simple as that.

You seem to have read about some great programs (NOT routines)... but if it's not enjoyable or fun for you that just plain sucks.

Honestly, I think you're looking for something you'll never find. You seem, from what i've read so far, that you're looking for something easy and for quick results. Like mowing the lawn... maybe if you make some long term goals you'd be more pleased.

 

[frorider6.2]

I never thought I'd have to qualify myself so much just to get some training advice.

1. I am motivated, I'm just looking for a new routine or program or whatever you want to call it to change things up a bit.

2. I understand the "Eat big and lift big = big gains" principle. I've told it to MANY people. I already said that I'm deployed and I'm doing what I can in the diet department but it is difficult to do eating at the chow hall.

3. I laid out my goals for the next year in my first post. To be a little more specific, I want to gain a net 13 lbs by this time next year. Not unrealistic. I've gained much more in less time.

4. I don't think ANY program will work forever, even if you do periodic deloading, at least not for me. I know this through many years of trial and error.

5. I'm not looking for the magic bullet. If I was, I would just buy some gear.

6. I have read every article in the training sticky. As a matter of fact, I've been a member of this website since about 2000, just under a different name.


C'mon, I'm just looking for some advice guys. Please don't dismiss me with a hand wave. I came here because this used to be a very friendly and helpful board.

 

[Cynical Simian]

Even if you've been lifting for a while and read some good material, it seems like you have yet to translate that experience and reading into useful knowledge of programming.

If you're looking for someone to say "run program X", I'll go ahead and say it. Do the Intermediate 5x5, and try to understand what's going on (reread the starred material on madcow's site) rather than looking mindlessly going through the motions and praying that it works. On that first run, you should be able to add, at the very least, 10% to all of your lifts, and by the time you're done you should have gained enough knowledge to know what changes, if any, to make after you deload and start again. As you said, your goal of adding 13 pounds is quite reasonable, and adding a bunch of weight to your squat, deadlift, etc. should be all the stimulus you need to add that much LBM (assuming diet is in order, which you already seem to know).

 

[frorider6.2]

I have already put on SEVERAL pounds of muscle, while stripping some fat. I've had huge gains in strength since I started (right after my doc cleared me to lift). My starting squat in October was 135 lbs. Before that I wasn't even allowed to lift 20 lbs. I got up to 5 reps of 240lb FULL range squats by Christmas. Trust me, I understand the principles of how to get stronger.

HOWEVER, I need a totally different training program to break through the wall. I'm trying to stay away from all variations of the 5x5 programs. Yes, I know they work. As far as I know, I was one of the first to run this type of program on this board. Do a search on the key words "Cornholio" and "Old School" and you'll see an IN-DEPTH thread on it.

Is the Training Sticky the only knowledge people on this site have anymore? Is it no longer possible to get advice specific to ones' goals, such as the ones I have for building the shoulder girdle? The reason my first post was so long was because there used to be a lot of kids that would come in here and ask "How can I gain 50lbs of muscle by spring break?" without listing any goals or history. Is the stock answer for everyone seeking advice now, "Go to the Training Sticky and don't come back until you have a doctorate in Liftology"?

 

[babaa]

hm, OHP BOR POWERSHRUGS + try westside

 

[frorider6.2]

hm, OHP BOR POWERSHRUGS + try westside

Thank you. I've never done Powershrugs but I think I'll give them a try. And Westside is a frontrunner for my next routine. Still looking for some more feedback.

 

[babaa]

farmers walk might also help with traps

 

[anotherbutters]

If you were one of the first members of the board to run a 5x5 type program and "understand the principles of how to get stronger" (as you put it), then you must have developed quite a lot of strength since then. Far more strength than a 240x5 squat. Surely the gains ought to be coming in thick and fast as you get back to your old strength levels after your layoff? I fail to see how you could have stalled already.

 

[SgtSlaughter]

we're just TRYING to educate you so you don't have to ask questions and get advice on how to acheive your goals anymore.

You want to simply be told what to do?

Squat
Bench
Deadlift
Row
Jumpshrug

13lbs = eating more calories than you expend, so just eat more and add weight to your lifts and you'll grow.

Ask a question about a new variation on a lift if that's what you want too...

Example:
sick of wide grip benching... try close grip (12-14" hand distance, depeding on shoulder width).