Going from PW to BB Some questions... (thnx)

[MGMT]

I've been training for this a while now:

T1:

Bench
Squat
Row
3 excersises 3 sets Biceps

T2:
Overhead Press
Deadlift
Shrugs
Side Raises

T3:
Bench
Squat
Weighted Chins
3 excersises 3 sets Triceps
abs

It's basic powertraining with some extra isolation for the arms and shoulders.

My main goal is power but I also like a nice physique.
And since my arms are small compared to my chest and back I give them a little extra attention.



But I want to add a little mass and go BB style for a while...
I still want to hit the big three heavy and want to add some excersises to simulate hytrophy.


Questions:

1: Increase workouts from 3 to 4 times a week?

2: At wat % of my 1rm should I train for muscle mass?

3: This enough volume?

T1:

Bench
Incline Dumbbell Presses
Flat Dumbbell Flyes
Abs

T2:

Deadlift
Pulldows wide
Pulldows narrow
T-bar
Shrugs

T3:
Biceps 9sets
Triceps 9sets

T4:
Squats 6 sets
Walking Lunges 3 sets
Overhead presses
Side Raises
Rear Delts



Ps: I train @ home and i'm still natural.

 

[fortunatesun]

Questions:

1: Increase workouts from 3 to 4 times a week?
This depends on your work capacity and your ability to recover. Remember, you're shifting your emphasis from moving the most weight you can while generating the least amount of fatigue possible to maximizing muscular effort across all muscle groups. Less fatiguing of the CNS even though you're doing more reps. The thing to remember is that muscle will only grow for a few days after a workout. After that it starts reverting. This is why old school bodybuilders often do even more- 3/1, 3/2 ,etc. Or you can increase work load by doing heavy light days as you are now.

2: At wat % of my 1rm should I train for muscle mass?
A useful rep would be at least 75% of 1rm.

3: This enough volume?
You want to be doing 25-50 reps 2x week. This figure comes from both research are real world practical experience.

I would also add calf and hamstring specific exercises.
You might want to look in the Training Information sticky in this forum. You'll find links to several well organized programs. You may get several useful ideas.

 

[ceo]

how long you been training? You train at home? You have all the equipment and train with a partner to help you on those heavy PL sets? What kind of weight are you moving on some of these lifts?

How's your diet look? You eating enough? What's your current stats and what are you trying to achieve?

 

[MGMT]

how long you been training? You train at home? You have all the equipment and train with a partner to help you on those heavy PL sets? What kind of weight are you moving on some of these lifts?

How's your diet look? You eating enough? What's your current stats and what are you trying to achieve?

I've been training 2 years.
Yes at home.
A lot of equipent and a training partner.

Bench: 330
Squat: 512
Deadlift: 594

I'm 6' @ 198lbs BF% got no idea..

Eat 5 to 6 meals a day

Oatmeal and a shake for breakfast

Meat (steak, turkey or chicken) and rice two times a day

Post workout shake

Tuna

Cottage cheese before bed

 

[sugashane]

Fortunatesun gave good advice. And diet looks clean too. For cardio do a brisk walk for 35-45 mins 4-6 times a week. This will make your body burn fat as a fuel source, while sparing muscle.
And those are some solid numbers for a sub 200 lb guy, so good job to you!