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Thread: The Muscle Building Workout Routine

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    Senior Member Zorachus's Avatar
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    The Muscle Building Workout Routine

    Time for something new. I have been doing different variations of Jim Wendler's awesome 5/3/1 for a long time now. I love the 5/3/1 and all the different variations available, but after 2 yrs on it, doing several different variations, I need a break. I am in the mode for something fresh, change of a pace for now.

    A friend of mine tried this routine, for 6 months, and said he saw good gains in muscle on this, and this seems fun and fresh, so I'll give it a try for at least 3 months.

    http://www.aworkoutroutine.com/the-m...rkout-routine/


    Month 1 = April 2014

    - Bench Press 1RM = 210lbs
    - Deadlift 1RM = 310lbs
    - OH Press 1RM = 150lbs
    - Squats 1RM = 325lbs

    Week 1 @ 40% x 4 X ( 12 to 15 reps ) + 15 seconds rest pause on final set
    Week 2 @ 50% x 4 X ( 9 to 11 reps ) + 15 seconds rest pause on final set
    Week 3 @ 60% x 4 X ( 6 to 8 reps ) + drop set by - 30% on final set
    Week 4 @ 70% x 4 X ( 3 to 5 reps ) + drop set by - 30% on final set
    Last edited by Zorachus; 04-17-2014 at 05:39 AM.

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