8 weeks on Old School, now what?

[Madd Hatter]

Ah, time to pick a routine again. And since I still lack adequate muscle mass, self-esteem, and testicular fortitude, I'm here asking for advice on where to go. 3 options I'm considering.

1. Wanna Be Big #2: Before OS, I did #1. #2: http://www.wannabebig.com./article.php?articleid=47

2. A routine suggested by CoolColJ. I think it's a little wack (no offense), but he was right on with the interval sprints. I'm having loads of fun with those.
Squat
Incline dumbell BP
Dumbell Row
Chin or lat machine.
DUmbell SHoulder press
Dumbell curl
Tricep extension or pressdowns
Calf raise

2 warmup sets, 1 working set. 8-10 reps. Done 3x a week.

3. Old School 3.5 day routine. I like the OS routine, mainly because I like doing squats twice in a week. It's the only exercise I feel I'm really pushing myself and 10 seconds after I can still tell I did them. I don't know about progress as I've always been an impossible-gainer. But I'm not getting weaker. Since I never get sore (except calves), I thought maybe I could benefit from another day (a light one). So it would be OS routine w/ calves, ab work, farmer's walk on day 1, and this extra day after day 3 (5x5):
chins
incline bp
reverse curls
upright rows
(or seated rows instead? because I do feel my back is lacking)

4. Or I guess I could go another 8 weeks or so with the original OS routine.

K, I'll shut up now.

 

[Madd Hatter]

Well Hatter, based on what you said, I'd say go for your extended 4 day OS routine. You're not feeling any signs of overtraining are you? I'm not sure your day 4 is the optimum you could be doing, but doesn't look too bad. What you do probably isn't as important as how you do it. Remember intensity.

...maybe an expert or two can chime in here.

 

[Madd Hatter]

Thanks Hatter.

 

[Greek God_damn Greek]

I'll give it a shot.

Now I'm not as up-to-date on new philosophies(catching up now so-to-speak), but I will give you my thoughts on what has worked for me over my 20 odd years of training.

I sense that size is the goal. That said, I would forget targeting the "smaller" body parts.

I would go with something like this:

All sets done with enough weight so the last 2-3 reps are tough (or better, you need a slight spot) control the weight on the way down.

Every other week add 10% more than you can do for the last, 2 rep set, and do this set as an all-out negative with a spotter.

1.5 minutes rest between sets, focus and intensity, feel the muscle working.

All excercises: 4 sets 8-6-4-2 reps (not including 2 warmup and 2 cooldown sets)

Monday: Legs
Squats
Deadlifts

Wednesday: Back
Barbell Rows
Seated Rows or Weighted Pull-ups (alternate)

Friday: Chest
Flat Bench-Press
Incline Bench-press

Eat like a pig, if size is the goal, eat every chance you get.
I was a hard gainer, and this routine did the trick for me. It gives each body part plenty of rest to grow. But I can't stress enough about upping the calorie intake.

Be patient, give it about two months. If you do this right, you should get a lot stronger, and you should create a bigger lump of clay to work with, which you can work on chiseling later with detail exercises.

This is REALLY OLD, old-school.

 

[coolcolj]

Hey don't knock it, it packed a lot of muscle on me as well as strength when I was a young lad at 19

 

[b fold the truth]

My suggestion is to look at the routines and find what you liked out of each...what worked and what didn't. Compare what you like to do with your short and long term goals.

Make your own program...based upon YOUR needs.


B True