Superhero: http://www.T-Nation.com/portal_includes/articles/2006/06-021B-training.html
Blending Size and Strength: Blending Size and Strength 2.0
Hello. I just finished a twelve-week cycle of Madcow’s 5x5 intermediate program (which is my second time through a Starr-inspired routine) and decided to take a week off to both complete my grad school finals and rest my CNS. My primary goal with the routine was to increase strength–which I markedly have–but was pleasantly surprised with the increase of twelve pounds in body weight as well.
I’m 27, 5’11, and currently 178 lbs; I started lifting almost exactly a year ago at 130 lbs and still very much consider myself a novice. My (long-term) goal is to reach 200 lbs, with more of an immediate focus in this upcoming routine to improve aesthetics (now that I have some base strength and at least a little thickness), particularly with an emphasis on filling out my chest, shoulders, and arms–areas I feel were insufficiently stimulated by the barbell bench press and military press of the 5x5s.
Even though a small part of me probably still has the ability to continue with Madcow’s program, I think a change of pace (e.g., volume, rep scheme, load, targeted exercises) would do me some good. Thib’s Superhero program seems a good possibility, especially in terms of my immediate aesthetic goals, but Blending Size and Strength by comparison incorporates consistently heavy lifts (to which I physically seem to respond well and enjoy.) Also, regarding Superhero, my testes shrivel at the thought of not squatting and deadlifting heavy for the next 3 months.
So what do you think? Is it too early for me to ‘specialize?’ Would Superhero drastically compromise my strength gains beyond desirable levels? Is it more strategic to do BSS first and, when that program is finished, then focus on my problem areas? Any other suggestions?
Any help is appreciated.