geared lifting +hypertrophy

[maxwkw]

So for the first time this fall I'm going to make a strong effort to really put on as much size as possible.

I also really enjoy lifting in gear. This is something I was thinking of putting together.

Any and all suggestions are welcomed.

Day 1 DE upper (shoulder emphasis)
speed bench 6-8 sets of 2
military press 4 sets of 8
incline db bench 3 sets of 10
lateral raises 3 sets of 10-12
dips 3 sets to failure (if shoulders are feeling good)

Day 2 Posterior chain (back emphasis)
deadlift 6 sets of 3
rack pulls 8 singles
pullups 4 sets of 8
db row 5 sets of 10
face pulls 5 sets of 10

Day 3 ME upper
Bench press or board press (work up to a heavy single in a shirt)
close grip board press 4 sets of 8
db bench 4 sets of 8
cable fly 3 sets of 10-12
bicep curl 3 sets of 10-12

Day 4 ME lower (leg emphasis)
Squat 3-4 heavy singles (in gear)
Squat 5 sets of 5 (raw)
Glute Ham Raise 4 sets of 8
lunges 4 sets of 10



db rows 3 sets of

[lifter65]

ok you're doing way to much, plus lifting in gear all summer will leave you weak at the end, most guys who lift equipped only do it leading up to meets and little bursts inbetween, you need to reduce volume and simplify it, what looks sexy on paper doesnt always equal sexy results