Strength / mass gain routine !!

[squat till ya drop]

I agree with evan tips, training for mass and training for strength are two completely different things, training for mass tends to be a lot of reps short rest and a lot of total volume, strength tends to be few reps, long rest and less volume.... 5x5 is effective for strength gains

So how about a 4 x week upper lower. For example

Mon= lower high reps
Wed = upper high reps
Fri = lower low reps
Sun = upper low reps

Surely this would be a solid routine ?

Thanks
Sent from my LT15i using EliteFitness

 

[rustilldown]

So how about a 4 x week upper lower. For example

Mon= lower high reps
Wed = upper high reps
Fri = lower low reps
Sun = upper low reps

Surely this would be a solid routine ?

Thanks
Sent from my LT15i using EliteFitness

Looks pretty good to me

 

[MattJS]

Yes thats a common strength/hypertrophy split it should yield results for a few months at least

 

[BEAST420]

Can Somone post an example of a strong lift 5x5? Iv been on push, pull, legs, for a bit and wanna switch up..

 

[rustilldown]

Day 1
Squat
Bench
Row

Day 2
Squat
Deadlift
Military press

All exercises 5 sets 5 reps
Increase weight by 5 lbs or so every week

 

[BEAST420]

2 days a week??

 

[rustilldown]

3 days a week mon wed fri

Throw in some extra shit if your body can handle it like pull-ups curls or cardio on off days but nothing too strenuous as these days are days to grow from the big lifts

 

[squat till ya drop]

Yes thats a common strength/hypertrophy split it should yield results for a few months at least

Thanks, one more question. U say should get results for a few months. How often you you tend to change your split? As ive been working out for 2 years, and only ever used two types of body part splits and allways seemed to get consistent results. I dont like the idea of cycling routines, or is that necessary??

 

[Buildingup24]

Thanks, one more question. U say should get results for a few months. How often you you tend to change your split? As ive been working out for 2 years, and only ever used two types of body part splits and allways seemed to get consistent results. I dont like the idea of cycling routines, or is that necessary??

Milk it till it runs dry. Then move on.

 

[squat till ya drop]

Right ive put alot of thought into this. Please tell me if this looks good or would be better as a 3 day split!! Also should I add flyes and pullovers??


MON: Upper mass

Incline DB press 2 x 10
Bent over rows 3 x 10
Seated DB press 2 x 10
Weighted dips 2 x 10
Pull ups 1 x 10
Bicep curls 2 x 12
Lateral raise 2 x 10

_____________________________________
WED: Lower mass

Squat 3 x 8-10
Leg press 2 x 10
Good mornings 2 x 8
Calves 2 x 15
Abs x 2


_____________________________________
FRI: Upper strength

Overhead BB press 2 x 6
Bench press 3 x 5
Pull ups/ pull downs 4 x 6
Seated cable rows 1 x 6
Seated tricep extensions 2 x 8
Shrugs 2 x 7

_____________________________________
SUN: Lower strength

Deadlift 3 x 5
Leg press 2 x 5
Calves 3 x 8
Abs x 2






MON: Upper mass

Overhead BB press 2 x 10
Bench press 3 x 10
Pull ups/ pull downs 3 x 10
Seated cable rows 1 x 10-12
Seated tricep extensions 1-2 x 12
Shrugs 2 x 12

_____________________________________
WED: Lower mass

Deadlift variant 3 x 8-10
Leg press 2 x 10
Calves 3 x 12 - 15
Abs x 2


_____________________________________
FRI: Upper strength

Incline DB press 2 x 5
Bent over rows 3 x 5
Seated DB press 2 x 7
Weighted dips 2 x 6
Pull ups / pull downs 1 x 6
Bicep curls 2 x 7
Lateral raise 2 x 7

____________________________________
SUN: Lower strength

Squat 3 x 5
Leg press 2 x 5
Good mornings 2 x 8
Calves 2 x 10
Abs x 2


Any good?? Or is 4 days a week overkill