I want to start possibly start up a new split program. I have been using westside for skinny bastards and want to try something new.
I was thinking one of the splits Thibs talked about in the training split roundtable. The one I like is below.
The reaseon being is that I am getting good strength from the routine but nots really good size. I recently went on HRT and for some reason I never get sore anymore. I think my lack of mass is holding me back. Weight is 170 at 5’7
with 12% bf. Calories per day are currently at 3900.
OPTION 2 (More movements oriented)
DAY 1 (Monday): Legs, quad dominant/calves
DAY 2 (Tuesday): Upper body, horizontal push and pull
DAY 3 (Thursday): Legs, hips/hams dominant
DAY 4 (Friday): Upper body, vertical push and pull
Would this be the right way to structure a workout
DAy 1-
1)Squat 5x5
2)Hack Squat, Front Squat, etc
3)Lunge variation
4)Calves
Day 2-
1a)Bench press
1b) barbell Bent row
2a) Dumbell press or fly
2b)1 arm row or kelso shrug
3)Biceps
4)whatever (upper back, or external rotation
Day 3
deadlift
2)SLDL, romainian dl etc
3)Lower back or another single leg
4)Abs
Day 4
1a) Pull up/chin up
1b) Shoulder press/push press/ military
2a) Single arm press
2b) Pull over or pull down
3) triceps
4) external rotation
1a and 1bs on upper body days are not supersets. I will take 45 seconds rest in between
Reps-
5x5, work up to heavy set of 5, 4x6, 8x3 etc
2)3x6-8
3)3x6-10
4)2-3x8-12
Am I on the right track or should I just stick to westside.
This looks solid, the variation in the movements and the sets and reps should keep you fresh and keep burnout away especially if you are taking in enough calories.
[quote]Pbjoe wrote:
This looks solid, the variation in the movements and the sets and reps should keep you fresh and keep burnout away especially if you are taking in enough calories.[/quote]
I am kinda unsure about the rep ranges for the 1 movements. I think it may end up to be to much. I really do enjoy working up to a rep max on main movements so I may just do that.
[quote]keaster wrote:
Pbjoe wrote:
This looks solid, the variation in the movements and the sets and reps should keep you fresh and keep burnout away especially if you are taking in enough calories.
I am kinda unsure about the rep ranges for the 1 movements. I think it may end up to be to much. I really do enjoy working up to a rep max on main movements so I may just do that.[/quote]
yeah maybe you could ease yourself into the HFT by lowering the volume and then adding a set after every week or something like that.
[quote]Pbjoe wrote:
keaster wrote:
Pbjoe wrote:
This looks solid, the variation in the movements and the sets and reps should keep you fresh and keep burnout away especially if you are taking in enough calories.
I am kinda unsure about the rep ranges for the 1 movements. I think it may end up to be to much. I really do enjoy working up to a rep max on main movements so I may just do that.
yeah maybe you could ease yourself into the HFT by lowering the volume and then adding a set after every week or something like that.[/quote]
[quote]keaster wrote:
Pbjoe wrote:
keaster wrote:
Pbjoe wrote:
This looks solid, the variation in the movements and the sets and reps should keep you fresh and keep burnout away especially if you are taking in enough calories.
I am kinda unsure about the rep ranges for the 1 movements. I think it may end up to be to much. I really do enjoy working up to a rep max on main movements so I may just do that.
yeah maybe you could ease yourself into the HFT by lowering the volume and then adding a set after every week or something like that.
I dont really agree with HFT.
[/quote]
??? Do you mean the Total Body Training or the High Frequency part? Well maybe your not really doing high frequency cuz ur only working out an area twice a week…but it is more than the classic bodybuiding one body part a week so sorry that is why i said HFT
the nre progam looks good, however you are misquided on your reasoning for a new program. If your getting stronger on WSSB but not bigger this doesnt mean you need a new program. With all the variety with Defranco’s templete you could feasably continually mold the program to progress indefinatly.
If your not getting bigger its because your not eating enough, this is the case almost everytime. Unless its some newbie who designed a totally useless program for themselves most routines will provide enough stimulus for growth if you push hard enough and eat enough.
I actually think changing your routine right now would be a bad idea. A new routine would just be another variable making it harder to pinpoint where your lacking. Up your calories so your gaining weight, keep doing WSSB for another month and make sure you add at least a few lbs on the scale in that time frame.
EDIT: Wanted to add if you just went on TRT I imagine you could be losing fat and building muscle, so a fwe basic measurements once a week may help you judge your progress better.