What about this routine ?

[anthrax]

I'm considering trying this routine, for strength mainly and mass

4 days a week

2 days legs
2 days upper body

*for the upper body:
3/4 of the workout = chest and back
with both low rep/high intensity (first)
and high rep/low intensity (at the end)

1/4 of the workout = shoulders + bis/tris
only high-ver high rep / low intensity

*for the lower body:
both low rep/high intensity for compound movements (first)
and high rep/low intensity (at the end)

 

[anthrax]

BUMP

Come on guys
My next routine and my potential strength/mass gains depend on you

 

[anthrax]

OK, those were great answers but I'm sure you do better

Anyone ?

 

[coolcolj]

I think your better off rotating high intensity and low intensity emhasis on a weekly basis rather than together in the same session

gives your CNS a break from the heavy stuff with lighter weights, and vice versa

 

[anthrax]

I think your better off rotating high intensity and low intensity emhasis on a weekly basis rather than together in the same session

gives your CNS a break from the heavy stuff with lighter weights, and vice versa

1 session lower body w/ sets of 1-4 reps
1 session lower body w/ sets of 1-4 reps

1 session upper body w/ sets of 10-20 reps
1 session upper body w/ sets of 10-20 reps

?

Since I want to mainly add strength w/o "losing" too much mass
I was thinking of high intensity for basic chest/back/legs (shoulders ?) exercices
and only maintenance low intensity-high reps for bis and tris

 

[coolcolj]

Well better way would be for the main compound lifts
week 1 5-7 reps
week 2 1-3 reps
week 3 10-12 reps
and repeat

week 1 gets you ready to lift heavy again
week 2 hits the CNS hard - improves nueral recruitment
week 3 hits the muscles while giving your CNS a rest

each week helps improve the weights you lift in the other weeks via different pathways
As far as what to do in the workouts each week - I would do the main compound lifts in workout 1 as above, and the 2nd workout of the week more isolation work, weakness targeting and prehab stuff --> rotating exercise around as needed and the rep ranges you can get in the mdoerate to high rep range or perhaps
week 1 - 10-12
week 2 - 5-8
week 3 - 15-20

don't do the same exercises as in each of the 2 workouts however IMO - each workout should complement the other one

 

[anthrax]

Well better way would be for the main compound lifts
week 1 5-7 reps
week 2 1-3 reps
week 3 10-12 reps
and repeat

week 1 gets you ready to lift heavy again
week 2 hits the CNS hard - improves nueral recruitment
week 3 hits the muscles while giving your CNS a rest

each week helps improve the weights you lift in the other weeks via different pathways
As far as what to do in the workouts each week - I would do the main compound lifts in workout 1 as above, and the 2nd workout of the week more isolation work, weakness targeting and prehab stuff --> rotating exercise around as needed and the rep ranges you can get in the mdoerate to high rep range or perhaps
week 1 - 10-12
week 2 - 5-8
week 3 - 15-20

don't do the same exercises as in each of the 2 workouts however IMO - each workout should complement the other one

Looks strong
Thanx