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Welsh power house
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Its been almost a year now since i have stuck to a regular routine as far as lifting is concered. I desperatley want to get back into the swing of things with a new, challenging mass and strength building routine.
Its not like i have been slacking off, but for the last 8 motnhs i have been training 3-5 times a week with my rugby commitments plus a game a week so that left very little time for any sort of fitness.
I did 1 rep maximums last week in college and my strength on bench, squats and deads has'nt gone down much at all. i have though lost about 11-14 lbs of weight, 90% of that being muscle.
I have tryed many routines, i find 3 times a week works best for me, the regular mon, wed, fri. At the moment i am stuck between two routines i could follow. One of these i came up with myself, pretty much what i have done in the past, which looks like:-
monday:- back & shoulders
hyperextensions - 4 sets (warm up for lower back)
lat pulldowns - 4 sets of 8-10
barbell rows - 4 sets of 6-8
shrugs - 4 sets 0f 8-10
dumbell press - 4 sets of 6-8
wednesday:- legs & abs
hyperextensions (warm up l back)
squats - 4 sets of 6-8
leg curls - 4 sets of 8-10
calf raise - 4 sets of 8-10
crunches - 4 sets of 20
friday:- chest & arms
bench press - 4 sets of 6-8
incline d/b press - 4 sets of 8-10
close grip press - 4 sets of 6-8
bb curls - 4 sets of 8-10
d/b curls - 4 sets of 8-10
I am tied between trying the above, or attempting the routine below, 'TIME TO GET MASSIVE' from flex magazine a few summers back.
Workout A :- legs, chest, triceps
Squats - 4 sets
leg curls - 4 sets
calf raise - 4 sets
bench press - 4 sets
incline d/b flyes - 4 sets
close grip press - 4 sets
pushdowns - 4 sets
Workout B :- back, delts, bis
Deadlifts - 4 sets
barbell rows - 4 sets
lat pulldowns - 4 sets
d/b press - 4 sets
laterals - 4 sets
curls - 4 sets
d/b curls - 4 sets
The routine is done by alternating workouts, so in 2 weeks you hit every body part 3 times. example:-
WEEK 1
monday-workout A
wednesday - workout B
friday - workout A
WEEK 2
monday - workout B
wednesday - workout A
friday - wourkout B
Which of the 2 above, if either would bring about the greatest mass and strength gains? keeping in mind i have'nt done any serious training for nearly a year. I want to give the flex routine a go, but the volume looks a bit intense and i dont want to have to change a routine after only a few weeks.
Any advice or veiws would be much appreciated!!!!!
W.P.H
Its not like i have been slacking off, but for the last 8 motnhs i have been training 3-5 times a week with my rugby commitments plus a game a week so that left very little time for any sort of fitness.
I did 1 rep maximums last week in college and my strength on bench, squats and deads has'nt gone down much at all. i have though lost about 11-14 lbs of weight, 90% of that being muscle.
I have tryed many routines, i find 3 times a week works best for me, the regular mon, wed, fri. At the moment i am stuck between two routines i could follow. One of these i came up with myself, pretty much what i have done in the past, which looks like:-
monday:- back & shoulders
hyperextensions - 4 sets (warm up for lower back)
lat pulldowns - 4 sets of 8-10
barbell rows - 4 sets of 6-8
shrugs - 4 sets 0f 8-10
dumbell press - 4 sets of 6-8
wednesday:- legs & abs
hyperextensions (warm up l back)
squats - 4 sets of 6-8
leg curls - 4 sets of 8-10
calf raise - 4 sets of 8-10
crunches - 4 sets of 20
friday:- chest & arms
bench press - 4 sets of 6-8
incline d/b press - 4 sets of 8-10
close grip press - 4 sets of 6-8
bb curls - 4 sets of 8-10
d/b curls - 4 sets of 8-10
I am tied between trying the above, or attempting the routine below, 'TIME TO GET MASSIVE' from flex magazine a few summers back.
Workout A :- legs, chest, triceps
Squats - 4 sets
leg curls - 4 sets
calf raise - 4 sets
bench press - 4 sets
incline d/b flyes - 4 sets
close grip press - 4 sets
pushdowns - 4 sets
Workout B :- back, delts, bis
Deadlifts - 4 sets
barbell rows - 4 sets
lat pulldowns - 4 sets
d/b press - 4 sets
laterals - 4 sets
curls - 4 sets
d/b curls - 4 sets
The routine is done by alternating workouts, so in 2 weeks you hit every body part 3 times. example:-
WEEK 1
monday-workout A
wednesday - workout B
friday - workout A
WEEK 2
monday - workout B
wednesday - workout A
friday - wourkout B
Which of the 2 above, if either would bring about the greatest mass and strength gains? keeping in mind i have'nt done any serious training for nearly a year. I want to give the flex routine a go, but the volume looks a bit intense and i dont want to have to change a routine after only a few weeks.
Any advice or veiws would be much appreciated!!!!!
W.P.H
