That actually sounds like a plan that could work. I kinda like the idea of doing chest 3 times per week. Thanks for the plan sir. So after benching, should I just do some shoulder’s, bis?
Great development.
IMO the two areas that seemed to be lacking the most were forearms and vastus lateralis.
i said i wish i was going. i am unable to go.
please read up on some other templates. personally, benching 3x a week would not be very beneficial to me, especially 5x5 w/ such little change in the weights over the week. you need to vary more than that.
search for 5/3/1 or bill starr’s 5x5. these are better in terms of overall growth. PM me if you want the 5/3/1 template. i have yet to try it, but it looks promising.
I used it with a great success. If you do not try - you wont know it. If you burn out fast, just diss it. I got it from polish streght training forums. But coolnatedog has a point. Original plan got bigger changes (5% from work out to work out) so you can try changes of 10 pounds. My mistake!
Regarding other parts of your training. You can do them anyway you want, as long as you are fresh for the next sessions (especially ME). So I would hit shoulders on the “max effort” day.
Yeah I was about to say benching three times a week with heavy weight will only lead to over-training, which will lead to injuries and a decrease in strength. If you bust your ass once a week you need that whole week to recover.
like i said, i have typically followed a westside style. this has permitted 2 upper body and 2 lower body days. so essentially, 2 days of benching variations and 2 days of squat/dl variations. that is/was a good amount of frequency.
i have now cut to 1 day upper/1 lower/ and 1 mix day. i find right now this is working well.
i know the guys doing full body stuff tend to hit a bench variation of some sort at least 3 days a week, however, the rep ranges, intensity, and volume change pretty drastically.
for strength purposes i would recommend 2 days, but maybe Sportoweic’s idea might work for your goals. just not my cup of proverbial tea.
good luck to you either way and keep us updated.
[quote]coolnatedawg wrote:
like i said, i have typically followed a westside style.
[/quote]
Yeah that template gave me my best gains, it is awesome.
OP has said he is confused alot so i assume that he is considering a sex change?
[quote]BJammin wrote:
I am pretty confused lol. Good observation. I’m going to the Arnold this weekend so I’m gonna take 3 days off from training, draw myself up a really good workout schedule, and stick to it. I’ll post it on Sunday night so, if you guys wouldn’t mind, you can look over it. The goal is deffinately to get bigger, hypertrophy, but I really need a lot more strength in my upper body.
Anyways, I’ll do some research on what I think I want to do, and establish my workout sched. from there. Thanks for the input, and helping me realize that my head swims in a sea of mixed feelings… (props for poetry?) haha[/quote]
Just in case you’re discouraged, think of me! 5’11’’ 145ish, 14 inch calves and don’t even get me started on the arms. I was a 128 when I was 21 years old. And I have to get to somewhere around your weight … talk about a daunting prospect!
At least you and I know one thing: we just have to power ahead after picking a goal and eventually we’ll see the results.
Good luck, and I was actually impressed by how lean you were given the rate at which you packed on mass.
Thanks buddy, I appreciate that. That is one hell of a goal, but you got it, I mean if my confused ass can figure out a to gain mass you can haha.
And, opetheta, GFYS