That sounds about right, must be a good bulking routine in an off-season or whatever though, did you just use the squats and pullovers or did you add further work? Do the additional exercises follow the 20 rep scheme or just say three sets of ten?
[quote]Lyle77 wrote:
That sounds about right, must be a good bulking routine in an off-season or whatever though, did you just use the squats and pullovers or did you add further work? Do the additional exercises follow the 20 rep scheme or just say three sets of ten?
[/quote]
I used the abbreviated program in the book advocated by Randall Strossen as a template. One day was
2x12 bench
1x20 squat
1x20 pull-overs
2x15 bent over rows
the other day was
2x12 dips
1x20 squat
1x20 pull-overs
2x15 chin ups
Alternate each training day.
This is what I used.
McCallum’s “Super Power and Bulk Thing”
3x12 weighted parallel bar dips
3x15 machine pullovers (I actually did straight-arm pulldowns)
1x20 breathing squats
1x20 light DB pullovers
3x12 BB curls
3x12 standing behind-the-neck presses
3x a week.
–
If I were to rewrite that now (without changing reps and sets):
- I’d use moderate-incline bench instead of dips. Dips worked, but these work better for overall chest development, for me.
- I’d use Meadows rows and/or one-arm barbell rows instead of the machine pullovers. These seem to do a better job for lat stretching and contraction, for me.
- I’d use the EZ bar instead of straight BB curls. My forearms can’t handle that amount of rotation, many people’s can.
- And I’d be more careful with the ROM on the BTN presses, never ever ever going below my ears.
But that’s what experience is for. You’ll need to find your own path.
Both routines above look pretty solid actually, I have to say I don’t think it seems a good idea to try it with the deadlifts, but I will definitely give it a try at some point. Did anyone see much upper-body development?