How's this Strength/Mass Variable Rep WO split?

[tom5933]

Going to be starting a 4000 calorie a day bulk soon and am trying to get my exact work out planned out and perfected. Going for as much strength as possible but also want to gain a lot of size. It's a mix of low rep and high rep. Tell me what you think, I really appreciate it.

 

[tom5933]

Bump.

 

[SaiBoT]

It looks good to me! You will grow if your b ulking diet is in check!

 

[tom5933]

It looks good to me! You will grow if your b ulking diet is in check!

Thanks a lot man. Average macros are about 44/44/12 for 4000 calories a day.

Pre-WO is a scoop of Whey + 1 Tsp Super Plasma Protein + 40g carbs from fruit.

Post Workout is a serving of Big Blast + 2 Tsp Super Plasma Protein + 53g Complex Carbs from CytoCarb II.

 

[SaiBoT]

Nice, big blast is great i used as some sort of pct for myfirst cycle and didn't lost a pound in fact i gained a few, not that i was cut or anything like it.

 

[tom5933]

Yea man I'm really looking forward to the gains with Big Blast and the Super Plasma Protein. Both have been hyped up a lot so I'm hoping along with intense workouts and 4000 cal a day I can add some nice mass in 4 months.

 

[musketeer]

I think it's pretty poor.

Overkill on one bodypart in each workout/once a week bodypart training, unnecessary exercises, hardly any overhead work, too much machine work...

Looks very much like my old HIT routine!! (except for the multiple sets thing)

Do a modified 5x5 type routine where you train the whole body 2-3 times a week and add some more assistance exercises like barbell curls and calf raises, it's far superior.

 

[tom5933]

Overkill? Doesn't seem like that much. And I don't know where there are too many machines? Only for leg extensions/curls and a few cables if those even count. You'd recommend Madcow's 5x5? I was looking into that too but wasn't sure if I should do the work out I posted above.

 

[musketeer]

I've trained for 16 years, have a degree in sports science and NSCA PT-Cert. I'm also someone who doesn't have time to f*ck about with ineffective training. I used to train like your routine above, but got my act together about 5 years ago, started the 5x5 and things have been much better for me. Definitely, definitely, try the 5x5 - I practically wasted the first 11 years of my training, doing routines out of M&F and Flex and Arnold's Encyclopedia, don't make the same mistake.

 

[tom5933]

Should I do the Madcow 5x5 straight up or do you recommend a modified version? I don't want to modify it myself but if you have one that you think is better than the original I'd be happy to take a look at it.

 

[musketeer]

I do a 5x5 type over 5 days (per week) with Olympic weightlifting movements. It's more of a WL program for WL beginners - that's just what I'm interested in.

Try the normal 5x5 and if you like, add the occasional high rep set in AFTER the working sets.

You CAN even try splitting the 5x5 into 4-5 workouts(but it's very easy to overtrain): So you only do 2 compound exercises, like squat, bench, and two assistance, like curl, lateral raise.

You're probably best taking a regular 5x5 and try committing for 10-14 weeks and watching what happens, my body responded pretty well, even though I didn't believe it would.

 

[tom5933]

I do a 5x5 type over 5 days (per week) with Olympic weightlifting movements. It's more of a WL program for WL beginners - that's just what I'm interested in.

Try the normal 5x5 and if you like, add the occasional high rep set in AFTER the working sets.

You CAN even try splitting the 5x5 into 4-5 workouts(but it's very easy to overtrain): So you only do 2 compound exercises, like squat, bench, and two assistance, like curl, lateral raise.

You're probably best taking a regular 5x5 and try committing for 10-14 weeks and watching what happens, my body responded pretty well, even though I didn't believe it would.

Yea I think I'm just going to do Madcows 5x5 with the addition of Chin Ups + Shrugs.

 

[tom5933]

How's this look