So this is where all the mm.com people went to.
I need a little help. I've been training since August 2000 and made some good gains strength wise, and a little size wise. I've been following a Poliquin style routine, 2 on, 1 off, 1 on, 1 off, repeat, for about 2 1/2 months. I'm burnt out! I need a routine that gives more recovery time. I was reading about the full body rotuine that was just put up on this site and that looks cool, but how often can you do it? I was thinking like 1 on 2-3 off then repeat. The only problem is after I do squats, I'm dead tired, usually seeing technicolor flashes and what not.
I am also considering a 5X5 type routine where I do Mon/push, Wed/pull, Fri/leg, but I'm wondering if 5 reps is enough to really make a muscle grow. I'm looking for a good balance of size and strength. I have a power rack, so there are a lot of little tricks I can do to get stronger like heavy partial reps.
I would like to train about 3 times a week so I'm not sure if HIT is the way to go.
If anyone has any suggestions, articles, books to read, whatever, I'd really apriciate it. Today being Wednesday, I'll probably take the rest of the week off and eat, sleep, recover, and sart fresh on Monday. I'm 23 by the way. If you need more info let me know.
How about this:
Mon - Legs
Leg press 2x8
Leg curl 2x8
calf raise 2x8
Weds - Push
Bench press 5x5
Incline press 2x8
OH press 2x8
Lateral raise 2x8
Fri - Pull
Bent row 2x8
Add/substitute/delete as you see fit.
Wow, that was fast!
The only problem I see is leg day. I can do Squats, SLDL and calf raise, but I don't have a leg extension/curl on my bench. They do make one for it, but it's like $80 and I'm short on cash. Do you think that would be a good investment in the future? I could also do 5X5 regular squats and then maybe 2 sets of squats with a 2X4 under my heels for variation.
For the 5X5 on bench, squat and deads, how much of your 1 rep max would you recommend starting at? I was thinking of 75%, and then once I'm able to complete 5 sets of 5 reps, add like 5-10lbs.
Or do you pyramid up like 135, 155, 185, 205, 225?
Thanks for the quik reply, Paul!
I think a good investment would be to join agym, they have all the goodies over there, plus they have babes and other people who share the same interests as you.
Arnold once said: ''If you train at home alone, you will never make any gains'' - I think he meant that you wouldnt make as much gains as if your in a atmosphere where there are other people who share the same interest and can motivate ou to push yourself harder.