classic mcroberts push/pull/legs after SS

[jaytaylor84]

hi guys i've been training ss for roughly a year and a half now and put on about 25 lbs most of which is lean as well as significantly increased my numbers.. at this point i'd like to put on a little more mass and have read that a traditional split works pretty good after something like ss. would this help balance out some common issues such as lagging arms, and put on a bit more mass? ss seemed primarily a strength based program, also can i change the rep scheme to 3x5 and do more squats as opposed to leg press?

Day One – Pull
Deadlifts (conventional, sumo or partial aka “rack pulls”) – 5 sets x 5 reps
Rows (barbell, dumbbell, machine or t-bar) – 5 sets x 5 reps
Weighted pull ups, chins or Barbell or dumbbell curls – 5 sets x 5 reps

Day Two - Push
Flat, incline or decline barbell, dumbbell, of machine bench press – 5 sets x5 reps
Military, dumbbell or machine press – 5 sets x 5 reps
Dips or close-grip bench press – 5 sets x 5 reps

Day Three - Legs
Back or front squats – 4 sets x 6 – 10 reps
Leg Press – 4 sets x 6 – 10 reps
Standing or seated calf raises – 3 sets x 6 – 10 reps

 

[Buildingup24]

Glad to hear you got a lot out of SS--I think you should just up the reps.
EX:
Pull-
DL-5x5
Rows-3-4 sets of 8-12 reps--focus on contraction/MMC
Pull-ups & curls-3 sets each-8-12 reps.

Same with Push--alternate between heavy bench n heavy overhead. so one week heavy bench, lighter overhead (by lighter i mean higher rep) and then next push workout--heavy overhead, lighter chest.
Bench- 5x5
Overhead-higher rep
Laterals/tricep work-higher rep

It'll help fill you out, make you wider/bigger

 

[joeblow12345]

Do more volume for mass. Do 8-12 reps for compound lifts and 12-25 for small groups like arms.

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