What routine shall I do now!

[Maxgain]

Ok so I have finished 5x5 Ripptoe version.

Good fro strength not so good for size.
So now I want to use this new strength in a mass building routine.

What do you guys sugggest.
Im leaning towards normal HIT hitting a part once a week focusing on compounds so there rill be over lap.

I have 3 days a week to train with weights and do not want to do HST.

Any opinions

Maxgain

[Maxgain]

%*@$.........................

Bump

I'm not an expert in this department, but I'll suggest 3 times a week, whole body, 3 sets of 8-12 reps of the following (all barbell)

1) ab/core (no barbell)
2) overhead press
3) upright row
4) bench press
5) bent-over row
6) squats (I know these are a problem for you)
7) deep breathing pullovers
8) deadlifts

[TomG]

Size? I'd suggest:

squats whatever variation you can do, - one set - 20 rep, hard hard work, not to failure or throwing up

dips or variation - one or two sets, hard not hard hard

pullups or variation - one or two sets, hard not hard hard

Squat once a week, dips and pullups three times a week

Eat well.

Have a life.

Good luck

[badblood]

There are plenty of routines out there, depends on your level of expertise and your work capacity / recovery rate.

What are your stats and lifts?

[Maxgain]

Originally Posted by badblood

There are plenty of routines out there, depends on your level of expertise and your work capacity / recovery rate.

What are your stats and lifts?

stats

5' 11.5
185lbs
bf ~ 10/11%

training near 5 years

max bench: 240lbs
sldl: 315
dips bw + 70
pullups: bw +45
max squat: ? 310lbs 1 year ago havent maxed since
deadlift: ? 360lbs once again a year ago havent maxed out since prob bit more

My recovery rate is poor enough

[Maxgain]

Originally Posted by TomG

Size? I'd suggest:

squats whatever variation you can do, - one set - 20 rep, hard hard work, not to failure or throwing up

dips or variation - one or two sets, hard not hard hard

pullups or variation - one or two sets, hard not hard hard

Squat once a week, dips and pullups three times a week

Eat well.

Have a life.

Good luck

Just them?

Like 20 minute workouts?

[Maxgain]

Originally Posted by pierini

I'm not an expert in this department, but I'll suggest 3 times a week, whole body, 3 sets of 8-12 reps of the following (all barbell)

1) ab/core (no barbell)
2) overhead press
3) upright row
4) bench press
5) bent-over row
6) squats (I know these are a problem for you)
7) deep breathing pullovers
8) deadlifts

Yeah I will incorporate these lifts but I can not handle to do all them exercises in one day. IT is too much stress on me and I wont recover properly.
With cardio the next day I have to keep workout short to prevent burnout. My recovery ability is not great.
I would end up dropping the wieght an awful lot to fit them all in.

The problem then is for me to split them up. For example I done chest Tuesday.
3 worksets bench 2 work sets dips.
Went to do shoulders over head press had to drop weight by one third over normal they were already fried became more of an endurance exercise over mass building.

[badblood]

!!!

lift, lift, rest, liftl, lift, rest, rest! Looks like a code from a videogame

How's this split:
1- Chest/Upperback/Delts
2- Quads/Biceps/Triceps
3- Traps/Lowerback/Hams

Upper back is pretty much all back movements except deadlifts, good mornings and such.

I realize that deadlifts hit your upper back and that pressing involves the triceps, but with a 3 way split, 4 times a week, you sometimes get to rest after a workout, sometimes you don't! That way you can include as much exercises as you'd like without fear off one day's lifting affecting another's.

Go for two exercises per body part, a big movements (example: Bench press, 4x6-8) and a complementary one (cable crossovers, 2-3x8-12), just do one exercise for biceps/triceps.

Looks good?

Edit:
BAH! I just remember you want to workout 3 days a week! Here's my split, I strength train though:

A: Quads/Delts/BackThickness/Pullups/Calves/Abs
B: LowerBack/Traps/Chest/Hams/Chins/Arms/Calves/Abs

[.V.]

just for size? I'd suggest HST.


My HSST idea that is an HST, 5X5 hybrid...don't know yet. I'm taking before and after pics then we can all judge what it will or will not do...probably make me smaller and weaker.

[TomG]

Like 20 minute workouts?

Yes, especially now that I know you are so light and have such a low bodyfat percent. You have no cushion - I would guess you are training on nerve, not a good thing. Let loose on the bodyfat, say to 13 - 15.

You also say your recovery is poor. That's a red flag right there. Hard (not on nerve), brief, eat, live well.

Good luck