help me design a new training routine for my cycle

[BigRugbyMan]

I need help coming up with a new training routine.. I would like to find a happy median of strength gain and mass gain... many of you guys know i have been struggling with strength...

I need a good routine to help with strength, but not totally forgetting my goal of getting bigger...

Here are some facts that might help with coming up with a new routine...

1 my incline bench is much stronger than flat bench

2 i have trouble locking out

3 i have problems with my joints

Further would you recommend a powerlifting routine, or another routine like most of us bodybuilders are use to? I just dont want to suffer mass wise

 

[Dantes]

This is the routine I'm doing right now:

4 sets, 6-8 reps, 90-120 second rest between sets

Day 1: Shoulders/Triceps

Rotator Cuff Work (get rid of those shoulder clicks!)
Seated Dumbell Press
Dips
Lateral Shoulder Work
Close Grip Tricep Pressdowns

Day 2: Back/Rear Delts
Medium Grip Chinups
Wide Grip Bent Rows (Pinch shoulder blades, and stop at top)
Rear Delt Machine
Close Grip Cable Pulls (Seated)

Day 3: Rest

Day 4: Chest/Biceps
Flat Dumbell Press
EZ Bar Standing Curls
Peck Deck/Cross Cables (something to hit inner pecs)
Close Grip Cable Curls

Day 5: Legs
Deadlifts (you can rest longer)
Seated Calves
Standing Calves
Squats (you can rest longer)

If you're having problems with strength gains, it might be your form. Do you do controlled movements? (I saw guys doing rows the other day like they were trying to start a lawn mower) Form is king: slow and controlled movements.

"Humility and Soreness" - Ian King

 

[Superfrk]

Apply Hit methods to your training, You can fin more info at http:www.cyberpump.com