so for the past few months ive really fell off, havnt been eating right or lifting at all really, ive lost alot of gains.
im getting back into the fitness lifestyle, goin to the gym 4 times a week, back on a bulking diet, and gonna train as hard as i can natural for a few months before i do my next cycle
in the past ive made some pretty good muscle gains but ive neglected strength training, ive always focused more on hypertrophy with slow negatives, higher reps ect cause it make me bigger faster, but i learned the hard way those gains are pretty much temporary when compared to strength gains, which were not so great with that style of training.
now im going to focus mostly on strength, as much as possible, but not neglecting hypertrophy either. kind of a vague statement i know, as the 2 are pretty much intertwined, but u know what im sayin.
heres what i came up with, 8 excercises split into 2 workouts, repeated twice per week.
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Day 1: Squats 5x5 Shoulder press 5x5 Deadlift 5x5 Face pulls 3x12
Day 2: Bench 5x5 Weighted pull up 5x5 Weighed dips 5x5 Bent over rows 5x5
Rep speed: lift as fast a possible, should not struggle unless it's the last set, negatives will be controlled but not slow, like 1-1.5 second negatives.
rest: 2 minutes for upper body moves, 3 minutes for squat and deadlift. one rest day after day 2
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So here are my main questions, but if you have any other suggestions aside from them dont hesitate.
1: the workout split? I could do a push pull setup, or a upper/lower setup, I set it up this way to do bench and shoulder press on different days, cause my shoulder press is weak after doing bench and vice versa, and with this exercise order i'm leaving time between squat and deadlift, time between bench and dips, and between chins and rows. im thinking this would let me do heavier weights since the same muscle group is never back to back but it lowers the intensity in a way.. do you think i did a good job or would you set this up differently? maybe its best to do squats and deadlifts on different days,
2: rest and rep speed, i know some people do 5 minutes rest for strength training, and fast negatives so they can do the most weight possible. but im thinking 2-3 mins rest and controlled (~1.5 secs) negatives will promote more hypertrophy but still leaves lots of room for strength gains. but honestly im not really sure how true this is, its just what ive been told. whats ur oppionion?
3: Row and pull up style, obviously thiers variations that hit different muscles, the dorian yates style of bent over rows where you stay 45` and elbows tucked in to focus lats, and the standard way of being horizontal and elbows out to hit upper back too. and ofcourse different grips of pull/chin ups that focus either upper back or lats, how would you suggest doing these two movements, considering that along with deadlifts they are my only movements for my back (i am doing face pulls too)
( 24 years old, 5 foot 10, 160 pounds, been lifting on and off for 3 years, started at 140 pounds body weight, current bench 185, squat 225, deadlift 275,) dont laugh :P
training has been very inconsistant, with streaks of intense nutrition and diet and gains, and streaks of shit diet and ****all training
Thanks in advance any help is greatly appreciated
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Originally Posted by hellomycognomen
