holy shit, lets change this w/o!

[Debaser]

Here's my basic PL routine:



Sun.
deadlift 1x5
bent rows 2x5
underhand rows 2x5



Tues.
bench 1x5
incline 2x5
military press 2x5



Thurs.
Skwat 1x5
leg curls 2x8
incline crunches 3x15

This looks like a hardgainer type routine for strength/size. Must be why I like it What people need to realize is that you really do not need any more volume than this.

By the way, what's your arm growth been like? Lately I've been debating the need to include direct arm work in a program.

 

[gonelifting]

Slobber, your a freak bro. Damn, How are your size gains? do you grow in size as well as strength with this type of routine?

 

[slobberknocker]

My arms are 19.5 cold, not flexed.

Size gains are nonstop. The key is THIS: you HAVE to add weight or reps EACH workout. YOU HAVE TO. And you have to believe that with greater strength comes greater size.

I've gained over 100 lbs in about 2 years or so.


Again, I don't want to come off as arrogant or seem like a guru or something because I'm not. But trust me, this kind of routine WORKS. Give it a shot and see if you don't like it.

 

[Debaser]

Size gains are nonstop. The key is THIS: you HAVE to add weight or reps EACH workout. YOU HAVE TO. And you have to believe that with greater strength comes greater size.

Hallelujah!

 

[louden_swain]

I am overtrained just looking at that routine.

Stick to the basics. . .its that simple.

 

[PCxPete]

just looking at the DFHT program and for the upper body w/o it looks like theres a shit load of stuff in there, as much if not more than what im doing already?

man i wish i could train WSB. but i just dont have access to the equipment to make it work.

i think im going to go with a version of slobbers' routine

#1
deadlift 1x5
bent rows 2x5
underhand rows 2x5 <- what exactly are these?
Straight Legged DL 2x8-10 (or 2x5?)

#2
bench 1x5
incline 2x5
military press 2x5
standing bb curls 2x5

#3
Skwat 1x5
hack skwats 1x5
leg curls 2x8
incline crunches 3x15

..im guess that the core excercices with 1x5 marked down are the final max weight.. with a bunch of warm up sets before hand?

 

[slobberknocker]

i think im going to go with a version of slobbers' routine

#1
deadlift 1x5
bent rows 2x5
underhand rows 2x5 <- what exactly are these?
Straight Legged DL 2x8-10 (or 2x5?)

#2
bench 1x5
incline 2x5
military press 2x5
standing bb curls 2x5

#3
Skwat 1x5
hack skwats 1x5
leg curls 2x8
incline crunches 3x15

..im guess that the core excercices with 1x5 marked down are the final max weight.. with a bunch of warm up sets before hand?

Underhand rows: just simple bent over rows with a barbell, using a reverse grip (palms facing up).


Warmups: for the first exercises, I'll do 3-4 warmup sets. Then for the other exercises, I'll do one warmup set.


Bro, I'd be careful about adding a whole lot of extra exercises in. The whole point of the routine is spending the least amount of time in the gym as possible. Good luck.

 

[PCxPete]

yeh but will i be ok just adding e-z-bar curls, hakcs and SLDL?