new lifting routine

[DeadlyD]

Im ready to switch up my lifting routine , just wondering if its better to pyramid up in weight or do two warm up sets then max and pyramid down, Im trying to bulk lean mass right now and can i hit weights ED? ... Can someone help me with a new workout! I would like you to gain 10-15lbs lean muscle !

i move heavy things!

[mirin_serratus]

Im ready to switch up my lifting routine , just wondering if its better to pyramid up in weight or do two warm up sets then max and pyramid down, Im trying to bulk lean mass right now and can i hit weights ED? ... Can someone help me with a new workout! I would like you to gain 10-15lbs lean muscle !

i move heavy things!

what is ED? what routines have you done in the past? what are your lifts like? regardless you should not pyramid too many sets or only have 2 warmup sets before going for a max. usually 4-5 sets with low reps is sufficient to warm up to a 300-400 max

[DeadlyD]

what is ED? what routines have you done in the past? what are your lifts like? regardless you should not pyramid too many sets or only have 2 warmup sets before going for a max. usually 4-5 sets with low reps is sufficient to warm up to a 300-400 max

ED=every day.

i move heavy things!

[DeadlyD]

ED=every day.

i move heavy things!

I have been lifting for over 12 years i have had so many different routines,i know my way around the gym just looking for new ideas!

i move heavy things!

[DeadlyD]

I have been lifting for over 12 years i have had so many different routines,i know my way around the gym just looking for new ideas!

i move heavy things!

Ideas for a good weight gaining routine??

i move heavy things!

[gmantheman]

There is no best routine for gaining weight. If you aren't eating enough, no routine is going to help. As far as lifting everyday, that's the last thing you want to do if you are trying gain size.

[DeniZen]

After more than a year of three different split routines, I started HST a while back. Check out the website and read the princiiples a few times. I just started my third cylce and its been great.

[DeadlyD]

There is no best routine for gaining weight. If you aren't eating enough, no routine is going to help. As far as lifting everyday, that's the last thing you want to do if you are trying gain size.

I am gaining size and weight, i eat very good and lots, Im just looking for a new lifting routine, just thought i might learn something new, i switch my routine every 6 weeks !

i move heavy things!

[gmantheman]

HST, EDT, Westside for skinny bastards, and 5/3/1 are a few good routines. I am currently doing the 5/3/1 with a bodybuilding split. Here is the routine. Overhead press, bench, squats and deads are the core movements so I will always include them. Other exercises, sets and reps will vary
Mon shoulders/arms
OHP 5/3/1
Lateral raises 2-3X 8-12
Close grip bench 3-4x6-10
Overhead rope ext 2-3x8-12
Barbell or dumbell curls 3x8-10

Tues Legs
Squats 5/3/1
Legpress 4x12-15
Pull thrus 3x8-12
GHR 3x6-10

Wed rest

Thurs Chest
Bench 5/3/1
Incline dumbbell or hammer strength incline 4x6-12
Dips or decline press 3-4x6-10

Fri back
Deadlift 5/3/1
Chins/pullups if weighted 3-4x4-8
If BW only 4X12-18
Chest supported rows or 1 arm rows 3x6-10
Shrugs 2-3x8-12

[DeadlyD]

HST, EDT, Westside for skinny bastards, and 5/3/1 are a few good routines. I am currently doing the 5/3/1 with a bodybuilding split. Here is the routine. Overhead press, bench, squats and deads are the core movements so I will always include them. Other exercises, sets and reps will vary
Mon shoulders/arms
OHP 5/3/1
Lateral raises 2-3X 8-12
Close grip bench 3-4x6-10
Overhead rope ext 2-3x8-12
Barbell or dumbell curls 3x8-10

Tues Legs
Squats 5/3/1
Legpress 4x12-15
Pull thrus 3x8-12
GHR 3x6-10

Wed rest

Thurs Chest
Bench 5/3/1
Incline dumbbell or hammer strength incline 4x6-12
Dips or decline press 3-4x6-10

Fri back
Deadlift 5/3/1
.HRChins/pullups if weighted 3-4x4-8
If BW only 4X12-18
Chest supported rows or 1 arm rows 3x6-10
Shrugs 2-3x8-12

5/3/1, is that 5 heavy then decreasing weight? Or lighter to one max rep? Also what do HST,EDT and GHR stand for?

i move heavy things!

[gmantheman]

Here is 5/3/1 in a nutshell. What ever your perceived 1 rep max is, take 90% of that.
That will be your base 1 rep max. Week 1 is 65%x5, 75%x5, 85%x5
Week 2 is 70%x3, 80%x3, 90%x3. Week 3 75%5, 85%x3, 95%1.
Week 4 is a deload week so 50%x5 for 3 sets would work.
The following week add 5lbs to the overhead press and bench and add 10 to the squat
and deads, Google 5/3/1 routine for more info.
GHR=glute ham raise
HST=hypertrophy specific training
EDT=elastic density training

[DeadlyD]

Here is 5/3/1 in a nutshell. What ever your perceived 1 rep max is, take 90% of that.
That will be your base 1 rep max. Week 1 is 65%x5, 75%x5, 85%x5
Week 2 is 70%x3, 80%x3, 90%x3. Week 3 75%5, 85%x3, 95%1.
Week 4 is a deload week so 50%x5 for 3 sets would work.
The following week add 5lbs to the overhead press and bench and add 10 to the squat
and deads, Google 5/3/1 routine for more info.
GHR=glute ham raise
HST=hypertrophy specific training
EDT=elastic density training

Very interesting thanks bro !

i move heavy things!

[gmantheman]

No problem. For the first 2-3 months the weights on the core lift on the 5/3/1 method will seem a little light but don't be tempted to increase the weight until you are supposed to.

[DeadlyD]

No problem. For the first 2-3 months the weights on the core lift on the 5/3/1 method will seem a little light but don't be tempted to increase the weight until you are supposed to.

Cool, so after week 4 change routines again?

i move heavy things!

[gmantheman]

Cool, so after week 4 change routines again?

i move heavy things!

Absolutely not. After 4 weeks you just increase the weight. Add 5 LBS to your upper body core lifts (bench, overhead press) and 10 to your lower (squats, deads). You keep ramping the weight up every 4 weeks.

[DeadlyD]

Absolutely not. After 4 weeks you just increase the weight. Add 5 LBS to your upper body core lifts (bench, overhead press) and 10 to your lower (squats, deads). You keep ramping the weight up every 4 weeks.

Ok ill giver a go thanks

i move heavy things!