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Tom Treutlein
New member
Okay, I've been following a 5x5 routine for a little while now, and it's gone well. The only thing is, I'm realizing more specifically my goals. I don't want size on my legs, and only a little more in my back (mainly the lats).
However, I want to continute to gain strength in my legs (squatting) and back (deadlifting).
What type of program could I put together for this? I don't feel that hitting the biceps/triceps directly once a week, and indirectly twice (as is with a 5x5 split) is efficient for gaining size. I feel I should hit them directly twice a week at the least. The only thing is, it's hard to incorporate this with Back/Shoulders day Wednesday, and Leg day Saturday.
Size - Chest, Biceps, Triceps, Shoulders
Strength - Legs, Back
Current Split
Monday - Chest
Tuesday - Off
Wednesday - Back/Shoulders
Thursday - Off
Friday - Biceps/Triceps
Saturday - Legs
What do I do? I'm guessing for strength reps will be, as CCJ told me, in triples for squats and deadlifts. No more than 15 total reps, probably once a week. What about the rest?
However, I want to continute to gain strength in my legs (squatting) and back (deadlifting).
What type of program could I put together for this? I don't feel that hitting the biceps/triceps directly once a week, and indirectly twice (as is with a 5x5 split) is efficient for gaining size. I feel I should hit them directly twice a week at the least. The only thing is, it's hard to incorporate this with Back/Shoulders day Wednesday, and Leg day Saturday.
Size - Chest, Biceps, Triceps, Shoulders
Strength - Legs, Back
Current Split
Monday - Chest
Tuesday - Off
Wednesday - Back/Shoulders
Thursday - Off
Friday - Biceps/Triceps
Saturday - Legs
What do I do? I'm guessing for strength reps will be, as CCJ told me, in triples for squats and deadlifts. No more than 15 total reps, probably once a week. What about the rest?
