Doc Sust a question for you

[Anthony C]

Hi I had a question and really anyone who wants to chime in would be great .My question is I really want good strength gains with as much added mass i cant get so besides cals and diet I would like to post my routine and get your advice about it .My short term goals or withen a few years like 3 would be bench (shirt )400, squat 600, deads 500. My lifts now are bench 300, squat 375, deads 345 , my body weight is 191 .The numbers I just gave a raw .

My routine is this and again looking for strength with as much mass a possible

Mondays deads work up to a 3 -5 rep max ,Followed by pulldowns 4sets of 12-8reps, followed by One arm machine rows 3 sets 12-8, ending with BB rows 3sets of 8

wednesday would be bench work up to a 3-5rep max ,followed by Incline DB Press 3-4sets 6-8 reps ,followed by Declines 3 sets 6-8 rreps , followed by pushdowns 6sets 8-12 reps .

Friday would be squats working up to a 3-5 rep max ,followed by Gms 3sets 8-12 reps ,leg curls 3 sets 6-8 reps , Calf work 4sets of 15

sunday shoulder work Push press workiing up to 6-8 rep max ,followed by lat raises ,3sets of 8,followed by seated DB Cleans 3 sets of 15 .

I would really like your input on this also I would working abs at each work out for strong trunk work (I dont care about if my abs show just want my trunk area strong for squats and stuff )

So if I just try to add reps or weight each week will this work for me for awhile ?? Thanks for any input AC

[Anthony C]

I guess to sum it up would be if a guy was to put the big three first in each of his workouts for higher reps say6-10reps with a few excessorie movments at te end of those lifts would this be the best way to add mass with the strength ?? So instead of a guy doing leg ex,leg curls ,leg press ect and changiing these out for squats ,Gms,SLDL for higher reps 6-10 would that be the way to go ?? Thanks

[Doc.Sust]

I guess to sum it up would be if a guy was to put the big three first in each of his workouts for higher reps say6-10reps with a few excessorie movments at te end of those lifts would this be the best way to add mass with the strength ?? So instead of a guy doing leg ex,leg curls ,leg press ect and changiing these out for squats ,Gms,SLDL for higher reps 6-10 would that be the way to go ?? Thanks

yes that is the way to go fck leg extensions and curls etc. your press dy is horrififc, fck incleine and decline, decline does have some merit but incline does nothing for a plifter, better off doing close grips,board presses, partial lockout in the rack,. screw the shoulder day, it is unneeded and over kill, doing abd one day awk is a great idea, you need good core strength to be a gr8 squater and deadlifter. get me your email, i want to send you a spread sheet of a great program, , you need to change up your reps and set, you cant always kep trying for a top set of 5 reps, you need to alter the weight from wk to wk, i like periodization with percentages, read the spread shett i send you and we can work out a better custom program for you, i altered it for myself and had great gains

[Anthony C]

Thanks bro I PM you with the email .Thanks again bro AC

[Doc.Sust]

you got mail

[boondockSAINT]

I'm sure Doc. Sust will send you a solid routine. The only thing I would say is I think you should change your goals to either now and then raw, or now and then shirted. If you can bench 300 raw now, depending on your shirt and abilities you may put up 400lbs after a few weeks of training with the shirt.

[Anthony C]

I'm sure Doc. Sust will send you a solid routine. The only thing I would say is I think you should change your goals to either now and then raw, or now and then shirted. If you can bench 300 raw now, depending on your shirt and abilities you may put up 400lbs after a few weeks of training with the shirt.

I totaly agree bro .The problem is I train alone (cant find anybody whos commeted to train ) I tried my shirt by myself but I have a problem with it floating back over my face plus trying to stay tight and taking weight and keeping the shirt in place is a real bumber by your self as Im sure you know .Im not giving up on a lifting partner so when I find one it will be great to get some shirt work in ..Peace AC

[Doc.Sust]

the program i sent you can be done raw or equipeed, if you chose to do it raw, plug in your raw numbers for the last 4 wks of training.

boon dock is rightm the only way to become better at assisted lifting is to use the equipment and leran it well, if i had no previous experince equiped i would do a mini cycle of equiped lifting for 6 wks before doing my program . than you can establish where you are at and where you need to improve